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2/3/17 ID
Backsquat
1x5 320#
OH Press
1x5 152.5#
Deadlift
1x3 350#
ID felt good today. With some warm temps and snow melt, managed to stay off the bike this week and felt rested up. DLs actually felt like they had more in the tank for once. Probably one week of 5s left on squats before time to start running it out, though OH presses can go a decent amount further I believe, 157.5-160# should be doable for five on This cycle.
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Long Way to the Top
2/6/17 VD
Backsquat
4x5 295#
Bench press
5x5 202.5#
Power Clean
5x3 180#
First 3 squat sets were good, but very intense. Rep 5 of set 4 was so difficult that I didn't attempt set 5. My intention is to repeat 295# for 5x5 next week. Hopefully 4 sets was enough stimulus to hit my ID set for 5 come Friday.
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2/8/17 RD
Front squat
3x3 222.5#
OH Press
3x5 135#
Power snatch
5x2 137.5#
Chins 43 (EMOM)
5x5
6x3
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2/10/17 ID
Backsquat
1x5 325#
Bench press
1x5 225#
Deadlift
1x3 355#
Time to run squats out as reps 4 and 5 was a complete and utter grind. -didn't feel like the odds of completing rep 5 were in my favor but went for it anyway. [emoji123]
The last bench press rep was very intense as well, though I may do a repeat and try and Milk another 5# of 5s.
Deadlift felt ok. -might have another week of 3s left.
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2/13/17 VD
Backsquat
5x5 295#
OH Press
2x5 (elbow!) 142.5#
Power snatch
8x2 135#
Presses felt strong but I noticed some elbow discomfort during set 2. By the 2nd rep of set 3, I decided to stop. The pain is on the outside of my right elbow -kinda feels like the tendon rolled over the bone. It doesn't hurt when pressing but when lowering the weight. I tried bench pressing with the bar and pressing a light Kettlebell and the pain was present on both. Frustrating. Any ideas?
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2/15/17 RD
*no pressing rest of this week due to elbow tendon tweak on Monday.
front squat
3x3 225#
Power Clean
3x3 172.5#
Chins: 49 total
EMOM
5x5
8x3
Elbow is feeling better today. I spent the last two days eating fish oil, working ROM with voodoo tape, rolling the joint with a lacrosse ball, and applying Pentrex. Seems to be minor, but might want to insure elbows are fully warmed up from here fwd.
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2/17/17 ID
*no pressing due to elbow tendon tweak.
Backsquat
2x3 330#
Deadlift
1x3 360#
Backsquat was super intense, but got through it. The psychological difference between 3s and 5s is significant, but I'm not sure I'll get more than 2 weeks out of 3s on squats.
DL was good. 3rd rep was brutal but I think I can squeeze another week out of 3s on this lift.
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Programming Question:
Now that I'm running out the squats, should I do a slight reset on VD or continue moving forward with 5x5s?
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2/20/17
Bench press
5x5 205#
Chins: 5x5
We got a ton of fresh snow this weekend and I over did it a bit so my legs were feeling smoked. Decided to split things up some this week and only squat 2x. Plus, I was in a hurry to get out of the gym today.
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Long Way to the Top
2/21/17
Backsquat
5x5 300#
Power Clean
5x3 182.5#
Glad I delayed squats for a day -managed to grind through the squats with a fresh set of legs today. Going to take wed/Thur off and ID on Friday per usual -no recovery Day workout this week, just Volume and ID.
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Last edited by poser; 02-21-2017 at 05:58 PM.
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