Broetofs training log

[broetof]

Thursday 11.02.16
Squat 2x5 @ 105kg
Chins 3x8 @ 17.5kg
OHP 4/4/2 @ 60kg, 10/9 @ 45kg
DL 5 @ 150kg
Some curls

I didn´t feel so good today. Also, all the bars were taken, so I had to do chins before OHP. OHP was really heavy. So was deadlifts.

[broetof]

Sunday 14.02.16

Squat 3 @ 132.5kg, 2x5 @ 120kg
Bench 3x4 @ 92.5kg, 10 @ 70kg
PC 3x3 @ 60kg

Not so good day today. No idea why squats were so hard. Failed my first set, despite having a long recovery with food and sleep. I reduced the weight to get to do some reps. I also failed the bench. I´m considering doing one more week with this and the changing to Texas Method.

Also, I ordered a new PPST3 now. I lost my first one on the plane immediately after i got it...

[broetof]

Tuesday 16.02.16

Squat 3 @ 132.5kg, 3 @ 122.5kg, 5@ 112.5kg, 5@102.5kg
Bench 3 @ 92.5kg, 2x5@ 87.5kg
Deadlifts 5 @ 142.5kg

Ok, I´m stalling here. Even though I´m sleeping and eating well I´m failing my first sets, so I think I will switch to something else than Starting Strength now. I even performed better on the bench the last two times. I was planning to deadlift 152.5kg, but I didn´t even managed to move the bar off the ground.

I spent ages in the gym and was training in the morning before work, so didn´t have time for dips or chins.

[broetof]

Thursday 18.02.16

Squat 2x5 @ 106kg
OHP 5/4/4 @ 60kg
PC 5x3 @ 62.5kg
Dips 3x8 @ 28.25kg
Some curls

[broetof]

Ok, so I read Izzy Narvaez´s book Powerlifting To Win and got interested in "Rate of Perceived Effort". Maybe some day I´d like to try one of his programs. I´m getting into the habit of noting down the RPE ´s for my sets to get used to it.

Saturday 21.02.16
Really hard skiing session. Went only off-piste and black slopes in horrible weather with basically no vision part of the times. Fell a shitload of times. Kind of hurt my shins again, so deadlifts will hurt the next week.

Sunday 21.02.16
Squat 5x5 @ 115kg (RPE: 7.5, 8, 8, 8, 8.5)
Bench 5x5 @ 81kg (RPE: 8, 8, 8.5, 8.5, 8.5)
Deadlifts 2x3 @ 152.kg (RPE: 9.5, 9.5)

I really felt the skiing from Saturday.

Tuesday 23.02.16
At a conference in Paris.

[broetof]

Thursday 25.02.16
Squat 5 @ 130kg (RPE: 10)
Bench 5 @ 92.5kg (RPE: 10)
Cleans 3/3/3/2/0 @ 65kg
Chins 3x8 @ 18.75kg
Some curls

I suck at cleans. Not sure what to do. It doesn't feel like it helps my deadlifts.

Sunday 28.02.16
Squat 5x5 @ 117kg (RPE: 8.5, 8.5, 9, 9, 9.5)
Bench 5x5 @ 83kg (RPE: 9.0, 8.5, 8.5, 8.5, 8.5)
Deadlift 4, 3 @ 152.5kg (RPE: 9.5, 9.5)
Dips 6/8/7 @ 30kg

The first fail on the dips was just me fucking up my technique.

[broetof]

Tuesday 01.03.16

OHP 3x5 @ 60kg
Squat 2x5 @ 105kg
Cleans 3x3 @ 65kg
Chins 3x8 @ 20kg
Curls

Happy about the OHP. I really felt that the volume day had taken it´s toll doing squats today.

[broetof]

03.03.16

Squat 5 @ 132.5kg
Bench 5 @ 95kg
DL 5 @ 155kg
Dips 3x8 @ 30kg

06.03.16

Squat 5x5 @ 119kg
Bench 5x5 @ 85kg
Chins 8/6/5 @ 21.25kg

08.03.16

Squat 2x5 @ 95kg
OHP 5/5/4 @ 61kg
PC 2x3 @ 65kg
Curls
Dips 22/16/12 @ BW

10.03.16

Squat 4 @ 135kg
Bench 4 @ 96kg
DL 2x5 @ 157.5kg
Chins 8/7/4 @ 21.25kg

17.03.16
Lost two workouts because I was traveling. Was also sick the week before this workout. Things have been irregular lately, and this workout started quite bad, so I decided to try some 1RMs instead and deload on sunday to gain some momentum.

Squat 3/3/2 @ 132.5kg
Bench 1/1/1 @ 95kg, 100kg, 105kg
DL 1 @ 160kg