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08/12/2021 - Intensity
Squat: 162.5kg x 2 x 3
Bench: 80kg x 1 x 5, 82.5kg x 1 x 4
Deadlift: 170kg x 1 x 3, 153.5kg x 1 x 5 (90% AMRAP)
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11/12/2021 - Volume
Squat: 145kg x 5 x 5 (87.5% offset) (last set here - descent on the last rep was too fast and depth was too deep but it was the last rep of the last set so no big deal - my stance was also a bit wider than usual)
Press: 58.5kg x 5 x 5 (90% offset)
Deadlift: 142.5kg x 3 x 5 (82.5% offset)
Last edited by bool3max; 12-12-2021 at 05:34 AM.
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13/12/2021 - Recovery
Squat: 116kg x 2 x 5
Bench: 65kg x 3 x 5
Chinups: 3 x AMRAP
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15/12/2021 - Intensity
Squat: 165kg x 2 x 3
Press: 65kg x 1 x 4, 65kg x 1 x 5 - dizzy again on the first set so I only managed 4 reps, but I wouldn't accept that so after 7 minutes I did it again and it was a relative breeze. Still managing fives.
Deadlift: 172.5kg x 1 x 3, 155kg x 1 x 5 (90% AMRAP) - too easy all of a sudden?
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18/12/2021 - Volume
Was considerably under the weather today but still managed to do all the work.
Squat: 146kg x 5 x 5
Bench: 75kg x 5 x 5
Deadlift: 145kg x 3 x 5
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20/12/2021 - Recovery
Squat: 116kg x 2 x 5
Press: 55kg x 2 x 5 (95% offset compared to volume here as 90% always feels too light)
Chinups: 3 x AMRAP
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22/12/2021 - Intensity
Squat: 167.5kg x 2 x 3 - (second set video, low quality because of WhatsApp's dogshit compression) - not much harder than 165kg, however I will be making a jump to doubles next intensity session (so 170kg x 3 x 2)
Bench: 82.5kg x 1 x 5, 85kg x 1 x 3 - the first set was as per the program, but I did 85kg just to get a feel for it as well
Deadlift: 175kg x 1 x 3, 157.5kg x 1 x 5 (90% AMRAP)
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25/12/2021 - "Volume"
Kinda botched this one. Will increase weight on this week's intensity (to 170kg x 3 x 2) despite not doing the volume. Volume day's percentage offset is also down to 85% from 87.5% as I went onto doubles on intensity.
Squat: /
Press: 60kg x 5 x 5
Deadlift: 180kg x 1 x 1
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27/12/2021 - Recovery
Squat: 116kg x 2 x 5
Bench: 67.5kg x 3 x 5
Chinups: 3 x AMRAP (11/7/6)
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29/12/2021 - Intensity
Squat: 170kg x 3 x 2 - Videos: (Set 1, Set 2, Set 3 - the last recording cut off after the first rep however I did do the second one there)
Press: 67.5kg x 2 x 3 - made a 2.5kg instead of a 1kg jump on the press (waiting 2 weeks for a 1kg increase isn't fun...), along with the jump to triples. Was relatively easy, volume day offset down to 87.5% as well
Deadlift: 177.5kg x 1 x 2, 160kg x 1 x 5 - don't know what happened on the top set, was relatively fatigued and couldn't get the 3rd rep past the knees. I'll cope by saying that it was due to the missed volume this week, so I'll redo 177.5kg next week as well.
This was the last session of 2021. Goals for 2022 (1RMs):
- 190kg squat
- 100kg bench
- 210kg deadlift
- 75kg press
I am fairly confident that I'll be able to achieve these next year.
Last edited by bool3max; 12-31-2021 at 08:54 AM.
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