SYF log

[squatyourface]

squat- n/a hip injury
pr bench- 105x3x5
old level pr deadlift- 187.5x5

dips 3 sets

bw 100.6 morning

[squatyourface]

squat -n/a hip
pr press- 71x3x5
chins @ 107kg clothed and watered weight 9, 7, 5
press lockout 80x2, 80x1
curls 40x2x8

fun

[squatyourface]

squat 135x3x5
bench 106x4,3,4 - probably shouldnt have done press lockouts
chins- 10,7,5

squat- 100x2
press 72.5x3x5
chins 8,6,5

[squatyourface]

squat 140x3x5 easy
bench 106x3x5 hard on last of each set. unsure whether to go 107.5 or 107 on monday.
deadlift 190x5 last rep v hard
curls 20dumbel x 2 sets x fun

[squatyourface]

squat - light/recovery. low back is toast
press- 73.5x3x5 solid
chins x 3 x fail

some fooling around with machines for fun

[squatyourface]

*GSLP*

Press 76x5,5,6 PR
Squat- 152.5x5,5, *beast mode activated* ,8 PR
FM chins
Hammer curls- 15kg x 13,10

Need to get my curls up something savage
--
FM chins
--
Wednesday
Gonna go reset DL and start at 170kg for max reps.
I'm going for 11 reps. I'll be happy with 9-10. Pissed at anything less.
Press improved so we'll have a shot at 107.5x2, 1xMAX also. feeling confident. I use my press progress as an indicator for bench progress. Am usually correct
--
we'll see how we go

FM chins - need to lay off a bit, think i'm overdoing it
Bench- Deload. Was gonna go for 107.5x3x5 but i've stalled on that twice before, plus my elbows hurt at bottom of bench so i deloaded. 97.5x5,5,11! massive, massive, massive PR for me
deadlift- 170kgx9- got gassed here, was pretty tough.
weighted chins +5kgx6,5
--
Press 77x5,5,4
Knew this day would come. To be expected since bench also stalled. Can't wait to reset though each set was becoming 5rm
Squat- 155x5,5,8
PR again.
Chins n/a had to work plus sore elbows so probably best they didn't get done. One set of 5 deadhang was all.


157.5 x8 will be a good benchmark since it puts my 'projected' one rep max for squat at just about 200 using wendlers formula.
--

bench 98.5x5,5,11
woo
squat 157.5x5,5,5
pussied out. drove 8 hours on the weekend. knees were feeling a bit sore throughout the day. didn't really push it today. friday make it a big one
ez-bar curls 10's on each side x 15,12

--
press 70kg x 5,5,9
deadlift 172.5kgx10
fm chins
few curls
--
bench 100kgx5,5,9. SHIT! seriously don't know why i didn't get at least 10 on this. especially when 98.5kg was for 11. perhaps it was the half kilo. will go 101 next time and see what happens
squat 160kgx5,5,8! ball breaker. got it done though
FM chins light throughout day
--

just wasnt feeling it

press 71x5,5,6
squat 162.5x3x5
no chins
dbell curls 15kg x 15,10
--
bench- 101kgx5,5,9. I had 10 in the bag but i started talking to my spotter on the last rep telling him not to touch the bar. like a dumbass, this decompressed my valsalva and i missed the rep. haha. very solid form all round
deadlift- 175kgx9. probably had 10 in me but it would have been hitched for sure

weighted chins +5kg (total weight while chinning = 112kg)x 5,5

then did some BB type incline press for high reps far from failure
--
saturday- gym open til 7. decided to hit it up rather than wait for monday

press 72.5kg x 5,5,8
fm chins throughout the day
squat 165kgx5,5,8! real tough grinder
--


bench 102.5kgx5,5,6
--

press 73.5x5,5,7 if i remember correctly
deadlift 180kgx10
equates to rougly 240kg deadlift.. nice. 20kg to go. six plates thats the goal!
weighted chins +5kg and some chains. probably 6-7kg added. 5,5
hammer curls 15kg x 15, 12

pretty good day all things considered. quite pleased although i would like the press to be higher..

--
morning workout. 11am sucks.

bench 105kgx 5,5,8.
First two sets felt heavyish but it cleaned up by third set. if we can get to 110kg and do 7 or 8 reps i will be very very happy.
Squat 170kgx2x5.
one set of chins 7 reps

Had to cut it at two sets since i ran out of time and was running late for work. Plus something exploded inside me and i felt a dull feeling in the middle of my back to the right of my spine. I think i may have detached my lat or trap from the back of my ribs again (old injury from football). Can't be too bad though because this was set 1 and set 2 went up nonetheless.

--
squat 172.5x2x5.. was buggered after 8 minutes rest. maybe time for a reset..
press 75x4,4,1.
chins 3-4 sets
light curls

not such a good day!

--
somewhat of an unorthodox day

anyway,

bench 106x5,5,7. very very close to getting 8 but just missed. oh well. looks like i'll hit my old sticking point next time with 3x5 +2 or maybe +3 reps on the last set. progress is progress. GSLP works!
deadlift 185kgx9. probably had 10 in me but my callus was starting to get ripped off by the sharp bar.
some doubles as prep for the meet turned into singles. was gonna call it quits before 230 but then i was somehow convinced to go for 1rm when some fellow gym bros arrived
210kg x 1
230kg x 1
240kg x 1

i think i could probably max at about 250kg fresh in meet conditions. this is my first time ever going over 5 reps on the dead lift so I am extremely happy with this and that everything held together

incline bench 60kgx10, 80x2x7
--

got sick somewhere around thursday. its now monday and i hit up the gym

press 76x3x5.
squat 160kgx1
weighted chins +5kg x 6,6,5
FM chins
curls 1x20kgx10, 1x15kgx15
was feeling pretty lethargic and not quite recovered so i think i will deload on friday and do 155x3x5+ and go from there.

lost a bit of bodyweight too. 104kg this morn
--

103.8 this morning

today was a pretty solid day; good sleep, good meals

bench 107.5x5,5,6
deadlift 190kgx8. i went for 9 and it was literally about 1 inch from lockout but couldn't quite get there, lol.
gonna go 192.5 and see if we can ride 8's to 200.
FM chins but did them all at once in the gym since its 0 degree outside. 5 sets of 5 i think
incline bench 60kg x 12,15

--

todays log. missed friday because of work and literally ate nothing, so i went saturday

fridays meals were nothing til 1pm, then 5 mint sticks, bit of italian bread, some smoked ham, a chocolate milkshake, a can of monster no carb, 1.5L of coke zero, a kit kat, pumpkin soup and a protein shake with milk. absolutely shit food. might reflect todays pressing

press 78.5kg x 5,4,4
squat 155kgx5,5,10
incline bench worked up to top set- 100kg x 3
weighted chins +5kg x 5,5
curls 15kg x 20, 10kgx20

--
bench 108.5kg x 5,5,7
110kg x 1
115kg x 1
happy with this. progress. a little heavier singles as meet prep
squat 160kg x 3 x 5
one of those days? mentally drained from my interviews today
incline 100kg x 3

--
elbows have been flaring up a bit recently. have been laying off on the chins. might try do some rows on saturday or experiment with grip to see if that helps. press is ready for deload again. 1.5kg gain this reset cycle. deadlift grip today was a massive issue

press 80kg x 3,4,2
deadlift 192.5kg x 5
CGB 100x5
--

FM chins
Pushups
--

Bench 110x5,5,7
Incline 100x3
Again, 8 was close but no cigar. I have found if I do 1-2 sets of an assistance ex for pressing then it's usually much easier. So I have been playing with close grips and inclines lately because they're fun and seem to help
Happy with this. 10kg until goal.
Weighted chins 5kg+long chain x5,5
Squat- 162.5x5,8
17.5kg til goal.
Ran out of time. PR I think by 2.5
--

today was a good day. PR'd everything, i think

press 70kg x 5,5,10
squat 165kg x 5,5,9
fm chins
curls 15kg x 15,10

--
good day today

bench 111kg x 5,5,6
hit the uprights on rep 2 and probably lost my groove
incline worked up to max, got 100kg x 5 (2 rep PR). pretty smooth too. v happy with this. same time 2 years ago, same gym, i was doing 25kg on incline for reps
deadlift 195 x 8
weighted chins 5kg x 6,4
1 rep PR on the first set
--

press 71 x 5,5,9
squat 167.5 x 5,5,7

no time for chins. gonna go in tomorrow and do chins and some upper back stuff.

my upper back is weak so i think it time to add in some assistance to bring it up. its either gonna be shrugs twice a week or barbell rows. any thoughts on programming this in please feel free to contribute.

--

back was ultra tight near my spine and upper/middle trap the other day. maybe from dumping rep 8 at 167.5kg onto the pins. maybe from a poor sleep. exact same spot where i tore the connection between my back-ribs and my spine last year in football from getting blocked and twisted violently

might be a 'muscle knot' or something.. who knows

anyway,

sunday
stretched- helped
chins
dbell rows
--
tuesday
bench 112.5kg x 5,5,7
incline 100kg x 4
squat 170kg x 5,5,7
dbell rows 2 sets
chins

bench is going up.. good things, good things. hope to hit 120kg 3x5 before reset..
--


long, long day

messed the press weights up a bit from miscalc..twice
70kg x 5
73.5kg x 5
72.5kg x 8

deadlift 195 x 5
low back got weak fast

weighted chins +5kg 5,4
fm chins
CGB 100kg x 6,5. pretty slow negative on the reps. left pec is tight, might need to be careful of the assistance. will go by feel on saturday
ez bar curls 30kg x 12,5,4.. weak

--
bench 113.5kg x 5,5,7
squat 172.5kg x 5,5,8

got new rehbands today. they're awesome

incline bench 80kg x 2 x 5
--

squat 175x5,5,8
press 80x3x3 + 65x10 (starr periodization)
weighted chins 5.5kg x 6,5
dumbell rows 40kg x 2x8

--
bench 115kgx5,5,6
incline 100kg x 5
deadlift 200kg x 7
230kg x 1
250kg x miss at knees
ez bar curls 15 a side x 2x8-10
chins x few sets

--
Went to bed at 3am, woke 9. trained 10:30
Glass of milk plus two pieces if bread pre w. No time.

Press 81x3x3
Not much if any rebound. Could have done 5 prob. Will see how I respond to press trips
Squat 177.5x5,5,6
Few chins. Meant to do weighted but scarce on time
Front squat few sets. Focus on upper back work
60x5,90x5,110x2,130x2

--
bench 116x5,5,6
squat 180kg (woo 4 plates) x 5,5,7. last rep took about 4 seconds. sloooooooooooow

incline after squat 101kg x 2. exhausted
few sets of chins 8,6,4
hammer curls

--


It's starting to get hard to recover with GSLP squat/dead rotation so I am gonna try Adv nov.

[squatyourface]

todays session.

mid exams. recovery is shit. sleep is poor too. 1 left before graduation

got new pendlay 2011's, form is completely thrown off, but heels are solid as a rock. so stable. walkout feels much much easier.

got buried at 170kgx1 warmup when i was going to do 182.5x3x5. I am probably good for 190kg as a 5rm right now with flat shoes. problem is my vans are completely falling apart at the back from 1.5 years of heavy squats and daily wear.

I have deloaded to 150kg x 5 x 3 to establish a new efficient motor pathway and go up 10-15kg a week from here, depending how fast i adapt to new heels. i figured out i have done over 3000 reps @ 80-85% intensity in my old shoes so the new ones will take some getting used to, especially with a 0.75 heel. i also did today sesh off the pins without a mirror to judge depth, so i guess i was getting way below parallel and my mechanics were all fucked up

i am pretty much doing advanced novice here, with a few minor tweaks because of my own goals and what works for me. they are in order of first to last

mon
bench 3x5
squat 3x5
weighted chins 3 sets (so failure occur at 5-7)

wed
front squat 3x3
press 3x3-6 +1x10 (might have to drop this starr periodization back down to 3x5 if its interfering with friday. still experimenting with this)
deadlift 1x5


fri
bench 3x5
squat 3x5
pullups 3x failure

i also throw in dbell rows and curls on monday and friday and go by feel.

today:
squat no belt 150 x 5 x 3
bench 117.5x 5,4,4
dead pullups 8,6,4

back assistance
dbel row 40kg x 2 x 10

[squatyourface]

Weighed in after my shower. 107.5kg right after session.

bench 117.5x5,5(ultra grind),4



weighted chins 3x+5kg x 6,6,6
squats 182.5x3x5

new shoes..almost broken in. woo. felt really good. fuck deloading to 150.

hammer curls 20kg x 2 x 8-10



edit: my legs are in agony right now. first time i have had pre-doms in a while

[squatyourface]

Nerve pain right bicep. Subbed GMs instead. Wish I could dl

Light squat 145x2x5
Press. Bailed at first then arm felt slightly better. hit PR
80x3x5 PR
GMs 60x5, 80x2x5

Weight in morning 104.4

[squatyourface]

went to bed at 10:30pm last night. actually got lights out at 3:30am. woke up at 7am. did my exam at 9am. last one ever, hopefully
whole last week has been pretty much maccas and pizza. time to clean up my diet now that i have free time

anyway,

11am: drove 130 balls at the range

4pm: right elbow tendinitis still aches
bench deload 10%. 106kgx5,5,7
no real power today
pullups 6,5,4 sucked aswell

squat 60kg x 2 x 5, 100kg x 5, 140kg x 3, 180kg x 1, 185kgx3x5
last reps were getting slow. set 3 rep 5 was probably the longest rep i've had all year

with some good rest and good sleep i think i might be able to get 195kg x 3 x 5 before moving to TM, again. last time i moved, prematurely, when i hit 150kg x 3 x 5

my training partners also had a good sesh
one hit 190kg x 5 deadlift and 115kg x 5,5,9 bench
other hit 107.5kg x 5,5,7 bench