Progressive Mind and Body Overhaul (SS)

[LilNick]

Barbell Squat
20 kg x 5 reps
30 kg x 4 reps
40 kg x 4 reps
55 kg x 5 reps
55 kg x 5 reps
55 kg x 5 reps
Standing Barbell Shoulder Press (OHP)
20 kg x 3 reps
25 kg x 2 reps
30 kg x 5 reps
30 kg x 5 reps
30 kg x 5 reps
Barbell Deadlift
40 kg x 3 reps
50 kg x 2 reps
60 kg x 3 reps

Squat was difficult today, not enough rest, but I completed.

OHP was tough and I didn't shrug on my warmups!

I could do more on dead-lifts, but I'm not going to change anything as these weights are increasing by 10kg a session and I don't want to force a stall too early.

I'm now squeezing my glutes at the top of the DL, and trying to be concious of pushing though my heels because I'm not sure that I am.

[LilNick]

Barbell Squat
20 kg x 5 reps
20 kg x 5 reps
20 kg x 5 reps
35 kg x 3 reps
45 kg x 2 reps
60 kg x 5 reps
60 kg x 5 reps
60 kg x 5 reps

Barbell Bench Press
20 kg x 5 reps
30 kg x 3 reps
40 kg x 2 reps
45 kg x 5 reps
45 kg x 5 reps
45 kg x 5 reps

Barbell Deadlift
40 kg x 3 reps
65 kg x 2 reps
80 kg x 5 reps

[LilNick]

Phwoar, that was not a good session.

1. I have found a bar (left on the rack) with a wider grip diameter and smoother bearings - this was pointed out to me after I failed.
2. I have changed the time of day of my workout from 10:00 to 16:00 - this will need to be pushed later still.
3. I have not been sleeping properly.

a. I will continue to use this more difficult bar.
b. I hope this does not have a long lasting effect on performance.
c. I need better quality rest.

Barbell Squat
20 kg x 5 reps
20 kg x 5 reps
25 kg x 5 reps
35 kg x 3 reps
50 kg x 2 reps
65 kg x 5 reps
65 kg x 5 reps
65 kg x 5 reps

Standing Barbell Shoulder Press (OHP)
20 kg x 3 reps
25 kg x 2 reps
35 kg x 5 reps
35 kg x 3 reps
35 kg

Barbell Deadlift
50 kg x 3 reps
75 kg x 2 reps
90 kg

Try again tomorrow.