Nermin's Log

[Nermin]

Wed, Dec 7
Squat 355x5, 335x5x2
Press 160x2, 155x2

Fri, Dec 9
Squat (light) 225x5, 245x5
Bench 225x5, 220x5, 215x4f
Deadlift 430x2, 410x2

ffffuuuuuuccccckkkkk

[Nermin]

Mon, Dec 12
Took the whole weekend off, not sure if it helped (looks like not), but good to be back on Mon/Wed/Fri schedule. Seems to agree with me most.
Squat 360x3x2; felt quite heavy on the first set, so I decided to do 2 triples plus backoffs. Really annoyed at the plateau here but hoping to bust through during the holidays.
Press 155x3, 145x5x3; showing that the squat is not an aberration, my press was also affected by godknowswhat
Chins BWx5,5,5,4


Plan for this week, to hit at least one set of fives:
Wed 12/14: squat (light), Bench 225, Deadlift 430
Fri 12/16: Squat 355, Press 150

Next week:
Mon 12/19: Squat 360, Bench 230
Wed 12/21: squat (light), Press 155, Deadlift 435
Fri 12/23: Squat 365, Bench 235

Two weeks out:
Mon 12/26: Squat 370, Press 160, Bench (technique)
Wed 12/28: squat (light), deadlift (technique), press (technique)
Fri 12/30: Squat 1RM test, Bench 1RM test, Deadlift 1RM test, Press 1RM test (if energy allows)

[Nermin]

Wed, Dec 14
Solid today, solid. Troughs and valleys, bro. Ups and downs. Ebbs and Flows. Etc..
Squat (light) 225x5, 250x5
Bench 225x5x3; felt spotter help on last rep, but I'll count it... maybe
Deadlift 430x5 (alternate grip), 345x5x2 (double overhand); felt really comfortable so I treated myself to extra deathliftz
Curls 30lb dumbells x 14, 12
Dips BWx12,10

[Nermin]

Fri, Dec 16
Felt great, and then had a not-so-great workout, specifically on the squat.

Squat 365x1 (overwarmup for SnG's), 355x5 (at ~9.5); felt a tweak in my groin/hamstring and decided to stop it right there. Depth was good, maybe too deep. Will see on Monday how it feels.
Press 155x4, 150x5,5; not too shabby, I guess
Chins BWx6x3; good form and now up to 6 reps per set

Ate like a fat kid on halloween all weekend. What a degenerate.

[Nermin]

Mon, Dec 19

Squat 315x1, 335x1, 355x3, 365x1, 375x1 (high), 315x5, 335x5; still had that groin/hamstring issue on the attempted 355x5x3 workset, so I racked it after a triple and played around with the rep/set scheme doing some heavy singles and then backoff 5s. Hopefully this doesn't persist and I can be hitting heavy volume 5s again.
Bench 230x4f (failed to lock out on 5th), 225x5,4f (totally failed rep#5 on final set)

[Nermin]

Wed, Dec 21
Squat (light) 245x5, 255x5
Press 155x4,3; 145x5x2
Deadlift 435x5f (couldn't lock out rep 5 due to grip slipping), 345x5 (double overhand)

[Nermin]

Fri, Dec 23
Squat 355x5x2, 340x5; felt like I was high on the first set, and also kept hitting the safeties... fixed for set #2, but was collapsing at the bottom. hence deload on last set to get depth right
Bench 230x3, 225x4; had to run out called it a day
Hockey for 1.5h afterwards

[Nermin]

Mon, Dec 26
Squat 355x5,5,4; racked it after 4 reps on the last set as I was losing the bar forward and thought better of it than to grind out the final rep (or miss it entirely)
Press 155x3, 145x5x3; rediscovered my form on both the squat and the press during this workout, pleased about that
Chins BWx6,5,5,4

[Nermin]

Wed, Dec 28
Squat (light) 225x5, 265x5
Bench 225x4x2, 215x4, 205x5,4, 185x5; elbows were hurting me for the first time in a while - not sure why. Couldn't get tight at the bottom as the pain limited keeping tightness in the arms.
Deadlift 440x5 (alternate grip), 365x5 (3 doh / 2 hook), 315x5 doh
DL Video:Wed Dec 28 Deadlift 440x5 - YouTube

[Nermin]

Fri, Dec 30
Squat 365x3, 360x3, 355x3; moving to triples on Fridays
Press 155x5, 135x5 (1 min rest); happy to get the 5RM here
Chins BWx6,3; ran outta time for anything more