Nermin's Log

[Nermin]

Wed, May 31
Front Squat 135x5, 185x5, 225x5
Press 135x5x4
Deadlift 415x5, 365x5, 315x3 (5s holds)
+ Dips (BWx10x3), Dumbell Curls (35/30/25x10), Hanging Leg Raises & Planks (a few)

[Nermin]

Fri, Jun 2
Squat 320x5, 325x3, 330x2; pseudo-intensity 5/3/1+ on Fridays going forward
Bench 225x4, 235x2, 245x1
plus some minimal GPP

[Nermin]

Mon, Jun 5
Squat 275x5x3; forgot my damn belt and back is still a bit tweaky.. was supposed to do 320x5x3
Press 140x5x3; sore shoulder but fought through it
Chins BWx5,5,4;
+ misc bb / gpp leg raises, db shoulder press (60lb), side db raises, lat pulls

BW was 230 after the weekend. I am fat again (still).

[Nermin]

Missed Wednesday's workout, was not feeling well.

Fri, Jun 9
Squat 315x5x3
Bench 225x2, 195x5x3
Chins BWx5x3

[Nermin]

Mon, Jun 12
Squat 320x5x3
Press 140x5x3 + db presses & side raises BB-style
Deadlift 415x5, 365x5
+ curls & leg raises

[Nermin]

Wed, Jun 14
Front Squat Fives at 135, 185, 225; feeling some patellar pain in the middle 1/3 of the squat, especially at heavier weights
Bench 225x5,5*,4; got a spot for sure on the last set and maybe the second as well. Added a few sets of 12 dumbell bench.
Clean 135x3, 155x2
+ some chins, curls, and isometric ab work

[Nermin]

Fri, Jun 16
Squat 325x5, 335x3, 345x1; pseudo 5/3/1 very enjoyable when paired with a 5x3 monday
Press 145x5, 135x5; pseudo intensity very enjoyable
Chins BWx5x4; these felt strong for a change, and full ROM to collar bone
Dips BWx10x2
+ isometric abs for about 1min+

[Nermin]

Mon, Jun 19
Squat 325x5x3; last set was a bit jacked up, but overall RPE 8-9ish
Bench 205x5x4; pseudo-volume-day
Deadlift 420x5 (RPE 9)
+ some hanging leg raises, dead hangs for grip

[Nermin]

Wed, Jun 21
Press 140x5x4; volume day, powered through my shoulder issues
Chins BWx6,6,5,4
legs sore as hell, right knee still bothering me, thus skipping front squats today
+ bis, tris, seated shoulder press (55lb db's), side db raises (17.5lb db's) blasting shoulderzz!

[Nermin]

Fri, Jun 23
Squat 330x5, 340x3, 350x1
Bench 225x5,4
Chins BWx5x4