Kevin's Training Log

[oshirok]

11/6- WRC- 550-810p
Overhead Press 1x185@8.5, 3x5x160
Sumo Deadlift 1x545, 1x565, fx585, 3x505
Incline Bench Press 6x165, 175, 185, 185
Chin Up 3x8
Overhead Press 3x8x95

Changed my deadlift set up a bit. Less wind up and intentionally being slower off the floor so I can be more consistent. Wasn't planning on maxing but things felt good. Back got rounded on 585 and I knew I wasn't going to be able to lock it out so I didn't even fight it. Based on 565, it would've been fine if my technique held.

[oshirok]

11/8- WRC 645-830p
High Bar Squat 3x5x225
Pause Front Squat 1x290, 4x3x250
Bench Press 1x255@8, 5x190, 200, 210, 210, 210, 210
Overhead Press 3x8x95

No pain on today's squats. Bench was mediocre. I thought by now it'd start to feel not so junk.

[oshirok]

11/9- WRC 620-820p
Overhead Press 5x6x150
2" Conventional Block Pull 1x455, 4x3x405
Overhead Press 8x95, 105, 105, 105
Chin Up 5x8

Press felt pretty easy considering all the bench volume yesterday. I thought I'd be able to keep a better back position pulling from blocks, but I was wrong. Doesn't help that I haven't conventional deadlifted in a while.

[oshirok]

11/12- WRC 310-510p
High Bar Squat 3x5x225
Front Squat 1x315@8.5, 4x2x285
Pause Bench Press 1x240@7.5, 4x3x230, 6x230@8
Overhead Press 8x95, 105, 105
Chin Up 2x10

If I'm slow and methodical on my descent for front squats then everything goes much better. Pretty much every rep feels like an @7-8 for bench. It doesn't feel terribly heavy, but it just moves slow. Hit a few extra reps the last set to try to get a sense of what I'm actually able to do.

[oshirok]

11/13- WRC 545-830p
Overhead Press 1x185@8.5, 4x3x170
Sumo Deadlift 1x525, 3x5x455
Incline Bench Press 4x175, 185, 195, 195
Overhead Press 8x95, 110, 110, 100
Lat Pull Down 4x8
Bw: 177

Gym was oddly busy. Deadlifts actually feel pretty good with the adjusted technique. So far it seems like it will be more consistent and I feel a bit more confident when setting up, which is strange since I'm not even used to it. I'm considering setting up the next few weeks so that I can take another attempt at 585 before the year ends.

[oshirok]

11/15- WRC 620-810p
High Bar Squat 3x5x225
Pause Front Squat 1x290, 4x2x265
Pause Bench Press 5x195, 205, 215, 215, 215, 215
Chin Up 2x10
Overhead Press 2x8x95

Benching was aggravating my adductor for some reason so I switched from flat footed to on my toes.

[oshirok]

11/16- WRC 640-840p
Overhead Press 6x4x160
High Bar Squat 8x225, 5x275
Conventional Deadlift 1x445@8.5, 2x3x385
Overhead Press 8x95, 4x8x105
Chin Up 5x9
Bw: 177

Press felt pretty good today. Squatted again for no good reason. Didn't hurt though. Conventional deadlifts feel terrible.

[oshirok]

11/19 WRC 310-520p
High Bar Squat 5x225, 245, 245
Front Squat 1x300, 3x3x275
Pause Bench Press 3x250@9, 4x3x235
Overhead Press 4x8x95
Chin Up 2x10

Felt pretty weak on squats today. Leg wasn't hurting, but it didn't feel great. Also had to move my bench grip in a little since my shoulder was hurting. Not a great day.

[oshirok]

11/20- WRC 650-910p
Overhead Press 1x185@8, 3x5x165
Sumo Deadlift 1x545, 3x3x505
Incline Bench Press 6x170, 180, 190, 190@8
Chin Up 5x9
Overhead Press 4x8x95

Used the tiniest amount of bounce on the top press single. Top deadlift single moved fast, but I rushed the setup a little and didn't get my back flat enough. The quality of my deadlift sets went down fast. Hands were sore and also started getting caught on my thighs.

[oshirok]

11/22- WRC 350-600p
Overhead Press 5x6x155
High Bar Squat 3x5x225
Bench Press 5x200, 210, 220, 220, 220, 220
Overhead Press 5x8x95
Chin Up 7, 7, 8, 8, 8, 8

Presses didn't feel great, but I'll attribute that to the one day less rest. Had to change some stuff around since the holiday. Shoulder a bit sore on bench again.