Nermin's Log

[Nermin]

Mon, Jun 26
Squat 330x5x3
Press 150x4, 145x5x2
Deadlift 425x5, 365x5, 315x2 (5s static holds)
+ some abs, bis, tris

[Nermin]

Tue, Jun 27
Played 2h of rec bal hockey. Man, that was fun. So sore next day.

[Nermin]

Wed, Jun 28
Bench 225x5, 215x5, 210x5x2
Chins BWx5x4

Thu, Jun 29
Squat 335x5 (~9), 345x3 (~8.5), 355x1 (~9)
+ dumbell curls (3 sets of 12), tricep pulley-downs (2 sets of 15ish), some planky abs

Resuming normal schedule on Monday, had to split it up on account of long weekend cottage trip. Happy Canada Day coming up.

[Nermin]

Mon, Aug 7
Lifting on & off during the lazy summer days. Took about 2 weeks off completely and then the usual slow ramp up back to baseline.
Squat 315x5x3; form leaves something to be desired - time to start filming these again
Press 140x5x3; felt pretty heavy, last rep was a big time grind - may redo this weight on Friday
BB Row 135x12x3; some issue with my shoulders lately, can't do any pull ups or chinups without significant pain
Lat pull downs cable x 12; per shoulder issue above
misc iso abs, curls, seated db shoulder presses

[Nermin]

Wed, Aug 9
Front Squat 135x5, 185x5, 205x5
Bench 210x5x3, 205x5
Deadlift 385x5, 335x5

[Nermin]

Thu, Aug 10
Did some Yoga for the first time. Didn't mind it at all. Then some dumbells for arms.

Fri, Aug 11
Squat 320x5x3; easy, @7.5
Press 135x5x3; tried a wider grip, by about 1.5" on each side
Clean 135x3, 155x3x3; felt good on these

[Nermin]

Had quite a busy Monday so didn't even get a chance to get to the gym. Was feeling beat up anyway, so no big loss.

Tue, Aug 15
Squat 325x5x3; felt like I had 1 or 2 in the tank, so RPE 8
Bench 215x5x3, 205x5; these are getting decently heavy, maybe 1 left in the tank RPE 9
Chins BWx 5,5,4; finally ok to do these as the posterior shoulder pain has abated

[Nermin]

Wed, Aug 16
Bit of cycling, abs, and arms GPP stuff.

Thu, Aug 17
Last training day before hitting the woods for 3 days of camping, canoeing, and shitting in the woods.
Squat (light) 275x5x2
Press 145x5x3; pretty much at 9.5 throughout.. last set a RPE 10 for sure. But I do like the new and improved wider grip.
Deadlift 405x5, 365x5, 315x4; some decent tonnage here

[Nermin]

holy schnikies, did about 10hrs of paddling a canoe this weekend so it made my Monday workout a bit more difficult than expected.
Mon, Aug 21
Squat 330x5x3; at about 8.5-9 for each
Bench 225x4, 215x4, 205x4x2

[Nermin]

Tue, Aug 22
A wee bit o' cardio and some vanity work aka GPP-lite
- HIIT/cycling ~6 rounds of 30 on / 1:30 off, not really all-out
- DB Curls 30lb x 12 x 3
- Dips BW x 10 x 3
- Isometric Ab planks on bosu (!) ball 30s x 3