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Saturday 8/3/19
Squat
245 x 5 x 5
Deadlift
355 x 3
This time and last time on my heavy deadlift day, my back didn’t stay in extension. Last time was a lot worse; my back kept getting more and more rounded all the way up. This time I lost extension as soon as the weight was off the ground, but didn’t get more rounded after that. Thinking about lowering the weight 5-10% and working my way back up, but since today was an improvement I might wait and see how 360 goes.
Assault bike intervals
20/90 x 8
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Monday 8/5/19
Bench
165 x 3 x 2
I’ve decided I like using a belt when I bench. It helps my back stay tight and the lift feels a lot smoother.
Press
105 x 5 x 5
Today and yesterday I’ve had a lot of soreness in my adductors. Just realized it’s because I went straight from low volume squats back to 5x5’s. Hopefully next time I remember to ease back into volume.
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Thursday 8/8/2019
Squat
285 x 5
Deadlift
300 x 5 x 2
I noticed I’ve been waiting to set my back after I have some of the weight of the bar in my hands. So I consciously set my back first before squeezing the bar off the floor. Hopefully this is a recent thing and not a pattern I’ve been practicing a long time. Also adjusted my belt a notch tighter than I have been tightening it.
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Saturday 8/10/19
Press
122.5 x 5
Bench
147.5 x 5 x 5
Dropped a 45 lb plate on my left foot right before my last warmup. Fortunately it only fell from the bottom of the plate tree. My foot stopped hurting around my second work set.
HIIT
30 / 60 x 10 at a medium pace on the assault bike
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Monday 8/12/19
Avg BW: 200.7
Squat
245 x 5 x 5
Deadlift
335 x 3
Backed off 20 lbs from my last intensity day to work on getting my back set.
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Thursday 8/15/19
Bench
167.5 x 3 x 2
Press
107.5 x 5 x 5
Chin negatives x 6
Lat pull downs
100 x 10 x 3
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Friday 8/16/19
Squat
290 x 5
Deadlift
300 x 5 x 2
Got a sudden intense headache over my left eye during the second rep. That never happened before. Fortunately it didn’t get worse.
HIIT
Assault bike 20/90 x 5
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Sunday 8/18/19
Press
125 x 5
Bench
147.5 x 5 x 5
Assisted chins
75 lb assistance x 10, 7, 5
Lat pull-downs
120 x 10, 6, 4
The headache that started during my deadlifts last time turned out to be a migraine. I wasn’t sure until Saturday morning. I had prodrome symptoms on Wednesday, but so far I have only identified those in hindsight. I don’t get migraines often (last one was last fall and I only started getting them about 5 years ago) and I usually see an aura first so this was a fun surprise.
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Monday 8/19/19
Avg BW 201.3
Squat
250 x 5 x 5
Deadlift
340 x 3
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Thursday 8/22/19
Bench
170 x 3 x 2
Press
107.5 x 5 x 5
Most of the gym’s microplates have disappeared since last week. Only one of each size left. Fortunately I had my own in my bag.
Chin negatives x 1 x 6
Lat pull downs
100 x 15, 15, 15
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