4 Day Split

[francesco.decaro]

Squat 182,5kg x3 164kg 2x5
Haltings 185kg 2x5

Squat - 182,5kg x3 - YouTube
Squat - 164kg (2nd back-off) - YouTube
Haltings - 185kg (2nd set) - YouTube


SQUAT: recovery wasn't great, I did my best to get to depth, but after the grind on the 3rd rep I had no energy for another one. If I would've been more technically precise I might have gone for 5, but I'll take it. I added an extra back-off to add stress since I went down to a triple instead of 5.

HALTINGS: rested a while before these because I was cooked from the squats. I managed to get 2 sets of 5, looking pretty good.

[francesco.decaro]

20/11

BW 96,5kg

Bench 112,5kg x4 105kgx5
Press 72kg 5x5
Clean 90kg 8x1 93kgx1 94kgx1

BENCH: tried to change to a heavy set of 5 and a back-off, I thought I had 112,5kg easy but apparently it was a fight, I grinded for a few seconds on the 5th one but couldn't get it, first 3 reps felt really fast. I'll go to 115kg next time and get 2 triples.

PRESS: felt more in balance, rest was 6/7'.

CLEAN: decided to do some singles. 90kg felt pretty easy so I decided to do a PR attempt for the last 2. Rest was 2/3'.

[francesco.decaro]

BW 96,5kg

Deadlift - 200kg x5 - YouTube (440lbs)
Squat 154kg 5x5
Chins 3x10,8,6

DEADLIFT: much harder than I thought, bar was swinging to the left a bit, but I got it!

SQUAT: rest was 7/8', focusing on keeping the knees frozen on the way up and shooting my tailbone straight up.

[francesco.decaro]

Press 91kg x1 95kg 3 attempts 90kg x1
Pin Press 90kg 2x1
Bench 105kg 5x3

PRESS: I've had a cold for the past 3 days, and probably an ear infection, so not feeling very well.
Yesterday I skipped because I slept very little and needed rest. Today I felt better. I went for a 95kg PR but coudn't get it on multiple attempts. Backed off to 90kg, got one single and then failed. Tried doing some pin presses to avoid dropping the weight, got 2 grindy singles at 90kg, did a couple at 80kg and then stopped.

BENCH: warm-up moved ok but felt like shit, considering what happened on the press I decided to keep the weight but do triples instead of fives. Rest was 4/5'.

[francesco.decaro]

BW 96,5kg

Squat 184kg 2x3 165kg x5
Haltings 187,5kg 2x5
Chins 3x10,8,7 (5' rest)

Squat - 184kg 2x3 - YouTube
Squat - 184kg (2nd set) - YouTube

SQUAT: went for 5 reps on the 1st set, failed on the 4th rep, mainly because of my wrists flexing and bar rolling up, otherwise I would've had it. Also, it's the first time ever I actually go until failure. I decides to get 2 heavy triples and 1 back-off instead of only 1 triple and 2 back-offs. Rested 10+ minutes.

HALTING: heavy enough

[francesco.decaro]

Bench 115kg 2x2,1 110kgx3,2
Press 73kg 5x5,4,4,3,3,3,3


BENCH: fail, left elbow pain, most likely because of the squat. Will do the chin-up protocol.

PRESS: couldn't get 5, I stuck with triples. I was in a hurry and did the chin-up protocol in between sets. Got a whole bunch of triples.

[francesco.decaro]

BW 96,7kg

Deadlift - 202,5kg - YouTube x5
Squat - 156kg (5th set) - YouTube 5x5

DEADLIFT: got the PR, back wasn't flat on the last 2 reps

SQUAT: testing thumbs around grip to avoid rolling up of the bar. I tries the 4th set with regular grip, and same thing happened. Rest was 7/9'.