Attempting to start strength

[Mr. Bingley]

lol

I remain your humble servant

[Derf123]

Squat


5x140kg
5x180kg child's play
5x220kg @7.5 new PR
6x185kg
4x5 185kg
4x185kg for 30 reps back off

I discovered that a higher belt placement feels wonderful for my stability both in squat and DL.

Bench

5x100kg
5x120kg
4x140kg @ 8
6x5 117.5kg

Chest is pretty swole

Tempo press 3 sec pause at top - 5 sec descent.

10xbar horrible
10x30kg even more so
10x35kg death becomes me
10x40kg my anguish sustains someone else.

Pull ups and AB wheel

[Derf123]

I have a peculiar all over hurting going on today - unrelated to yesterday, I'm sure...

[Derf123]

I'm deadlifting heavyish tomorrow, will see how it feels then.

The tempo stuff is absolutely atrocious

[Derf123]

Deadlift

5x140kg
5x180kg
5x220kg
5x253kg @8.5
6x5 213kg

Wide grip tempo bench 4-0-0

5x70kg
5x90kg
3x5 100kg buuuurn

Tempo squat beltless 4-0-0

5x70kg
5x120kg
3x5 140kg glutes are surprisingly firing...

[Derf123]

Saturday early
Beltless rack pull

5x220kg
5x250kg @9.5
2x5 220kg @9

Towel bench

4x5 120kg@9 right pec feels hammeres

Squat beltless

10s up to 140kg - moar weight next time, but good sweat.

[Derf123]

Squat

5x120kg
5x170kg
5x223kg PR @8
5x5 193 kg 4 min breaks

Squatting with the Leoko bar is much harder than the VL bar, I used last monday.

Fried at this point

Bench

5x70kg
5x120kg
5x130kg @ 10 ( well, That's embarassing)
5x5 112.5kg first 2 sets was horrible, last 3 moved like butter - very peculiar bench session

Methinks the squats took it out of me...

Press

4x10 60 kg rpe 7,8,9,10

Pull ups and ab walk outs

[Derf123]

I have never had a lower back feel as beat up, like it has Tuesday and today. I almost convinced myself to postpone training untill tomorrow.

Deadlift

5x120kg
5x170kg
5x220kg
5x255.5kg lot'a fyves... RPE 8.5
5x220kg
5x220kg
5x220kg
5x220kg
5x220kg

My best 5 ever is 260 - which I hit peaked, and I certainly didn't do sets of 5s for warm ups - so this was pretty nice to hit in the middle of a volume block.

Wide grip tempo bench 5 sec - 3 sec - 0 sec

My right pec felt fried after DL so conservative weight with focus on form.

5s up to
3x5 100kg

Tempo squat beltless 4 - 0 - 0

5s up to
5x170kg
2x5 150kg

[irongeek]

Damn. That DL volume looks almost toxic!
I hit a single at about 220.5kg today and was elated. Your work makes that lift look like child's play!

[Derf123]

It was one set less than last week...

Congrats on the 220. I remember hitting that, how happy I was.

Was it a PR?