Nermin's Log

[Nermin]

Thu, Aug 24
A bit of a weird week again, skipping wednesday and moving squats up to today. Good, all things considered. Moving upper body to tomorrow as I had nothing in the press warm-ups.
Squat 335x5x3; @9
Press N/A felt really weak in the warmups
Deadlift 415x5; no backoffs as i went straight into cleans
Clean 135x3, 155x2, 165x2, 175x2; 180(f)

[Nermin]

Mon, Aug 28
Spent the weekend at the racetrack beating the ol' R6 around. Saturday was a hot pace and it beat me up for the next day, but doing less sessions on Sunday meant I was fresher to do my sqwaats on Monday.
Squat 340x5x3; these certainly felt heavy, but I feel I could have grinded out a rep extra if I had a gun to my head. Hence, @9
Bench 225x4 (failed 5th rep), 215x5, 210x5, 205x4; blech
Back Stuff CHINS (strict) BWx5,5,4; BB ROW (supine, so as to be topical) 135x5, 155x5, 165x5; Lat pulldown 10 reps
Ab stuff planks on a bosu 40sec x 3

Tue, Aug 29
Some yoga and dumbell curls 35lb x 10 x 3

[Nermin]

Wed, Aug 30
Press 135x5x3
Deadlift 420x4 (grip failing), 415x2, 365x5, 315x3 (hold 2s at the top)

[Nermin]

Fri, Sep 1
Squat 345x5, 335x5, 325x5; first set @9.5 so drop sets after the 1st one
Clean warm up to singles at 155, 165, 175, 185, 195 (PR)
Bench 225x4,4,3; spotted to fives across
Misc/GPP curls 35x10,12; dips BWx12x2, lat pulldowns for 2 sets of 12, ab planks 40s x 3 on a bosu

[Nermin]

Mon, Sep 4
Spent the weekend working physical labour (Labour Day!) and my lower back was fried. Hence, heavy squats were basically impossible
Squat 345x2, 325x2; gave up after this, as I had nothing...
Press 140x5x3; new & improved wider grip seems to be catching on, finally
Misc Back Stuff Chins BWx5x3, BB Row (supine) 155x5, 165x5, 170x5, Lat pulldowns #60x12x2, lateral dumbell raises 15lbx12x2

[Nermin]

Tue, Sep 5
45min spin class for a shot of cardio.

Wed, Sep 6
Squat 345x5,5,2; hard drop off on that last set. Bugger!
Bench 225x5,5,4, 205x4, DB 60x10, 70x10; decent chest work in
Deadlift 405x5, 385x5, 315x10s_holdx1; had to deload the deadlift a bit as the lower back is still not fully back to normal

[Nermin]

Sat, Sep 9
just maintenance at this point
Squat 325x5, 320x5, 315x5; deloading by about 5-10%
Press 135x5x3
Chins BWx5x3

[Nermin]

Mon, Sep 11
Front Squat 135x5, 175x5, 205x5
Cleans singles at 155,175 185, 185 plus 155x3,3
Bench 205x5x3
Misc Lat pull downs (4 sets of 10), dumbell curls (3 sets of 8), isometric ab stuff, tricep cable push-downs (2 sets of 10)

[Nermin]

Going to be a shit October with a lot of work travel, so just trying to maintain here. Last numbers:

Squat 315x5x3
Press 140x5x3
Deadlift 365x5x2; this regressed in the form department so I'm doing a big deload to rebuild it
Power Clean 165x3x3
Chins BWx5x3
Bench 215x5x3