Coalminecanary's Intermediate Log

[Peter Dempster]

Pin squat 265x5 x4 sets
CGBP 165x5 x4 sets
DL 380x1; 305x5 x3 sets

I’m cooked.

[Peter Dempster]

Yesterday

Squat 275x5 x3 sets; 280x5 x2 sets
Bench 187x4; 182x5; 180x4; 175x5
Pause DL 275x5 x4 sets

So I messed up bench big time because I didn’t plan it out properly. Looking back I should have done 180 5x5 so I don’t know how I ended up here. Stupid.

[Peter Dempster]

Press 120 5x5
PC 135 x3, 2, 2, 3, 2
10 min LISS

Technique problems with PC.

[Peter Dempster]

Pin squat 270x5 x3 sets; 265x5
Pause bench 155x5 x4 sets
DL 310x5 x3 sets

[Peter Dempster]

Squat 280 5x5
Bench 180x5 x3 sets; 175x5 x2 sets
Snatch grip dl 205x5; 225x5 x3 sets

[Peter Dempster]

Pin squat 270x5 x4 sets
Bench 159x5 x4 sets
DL 314x5; 308x5; 297x5

In Edmonton at Evolve. Great gym, but most weights are in kg, hence the strange numbers. Very hung over so I’ll take this.

[Peter Dempster]

Phase 3...

Squat 285x4 x6 sets
Bench 185x4 x6 sets
Snatch grip DL 230x5 x2 sets; 235x5 x2 sets

Squats were a touch light. SGDL were too light. 5-10 lb jump for squats for next week, 10 lb jump for sure for SGDL for next week.

[Peter Dempster]

3-0-3 tempo squat 250x4 x4 sets
Press 125x4 x6 sets
Rows 175x6 x6 sets
Close grip lat pull downs 140x 8 x3 sets

Low back isn’t feeling too great.

[Peter Dempster]

Pin squat 275x4 x5 sets
Pause bench 170x4 x5 sets
DL 365x1; 320x4 x4 sets

The works outs of Phase 3 of HLM takes a long time.

[Peter Dempster]

Took a week off and went to Vancouver Island to chill. Good times.

Switching to a variant on power building from Andy Baker’s annual periodization article. I’m not going to hit my target numbers while moving cross country.

Bench 160x8 x3 sets
DL 275x8 x3 sets
DB incline press 40sx8 x3 sets
Close grip lay pull downs 140x8 x3 sets
Assisted dips (70) x8 x3 sets