BW:
104.6kg
Weight (kg) x Sets x Reps
HBBS:
40 x 2 x 5
57.5 x 1 x 3
65 x 1 x 3
75 x 1 x 3
85 x 3 x 5
Form notes -> recorded sets 2 and 3. Noticed excessive lumbar flexion as I approached the hole on set 2. Improved it on set 3, but was still present. I think I'm hyperextending my lumbar before I descend and it returns to a normal extended spine in the hole, but is perceived as butt wink. I also forgot to think about shoving my chest up out of the hole. I'm keeping my chest pretty vertical for the first half of the movement then bending over for the 2nd half (after my knees stay put). I'll try to bend over at the start of the movement, instead of breaking it into 2 separate movements. I noticed my knees would cave in as I approached the hole and my stance looked a little wide. I'll go a bit narrower on Friday, but it's a fine line as I have some hip/groin issues from rugby and doing LBBS incorrectly. Will post form check tomorrow as it's pretty late here.
Form check -> High bar form check
Bench:
20 x 1 x 5
30 x 1 x 5
42.5 x 1 x 5
57.5 x 1 x 3
67.5 x 1 x 2
80 x 3 x 5
I changed up my warm up progression. Instead of 20 x 2 x 5, I did 20 for my first set and 30 for my second. Didnt really notice a difference but I might stick with it.
Form notes -> felt pretty easy, though the last rep was a bigger struggle than I thought it would be. My spotter is not training with me for the next few weeks and I'm used to him unracking the weight with me so I felt a little bit weaker than I should have, but the difference was negligible. I'm starting to get the hang of not digging my head into the bench. I'm slightly resting it on the bench so that it's barely touching it. I got a better leg drive than friday's session, so the weight was flying up a lot quicker. Although, there wasn't much friction between my shirt and the bench so I slid up on the bench on the 3rd rep of my 2nd set. I got a little nervous after this, forgot to concentrate on my head and ended up digging my head into the bench on my 4th rep. I'm assuming just more time spent under the bar will help this become second nature.
Deadlift:
60 x 1 x 5
72.5 x 1 x 3
85 x 1 x 3
97.5 x 1 x 2
110 x 1 x 5
Form notes -> I'll post a form check tomorrow. I was kicking the bar forward after squeezing my chest up. Im pretty sure this was a combination of me lowering my hips, the bar being too close to my shins and the weight being really light so the bar was being lifted off of the ground before I had fully squeezed my chest up. My anatomical kyphosis is still as ugly as ever. My lumbar extension seemed decent.
Form check -> Deadlift form check
Chins:
BW x 7
BW x 6.5 (got half way up my 7th rep)
BW x 6
Form notes -> felt fine. Took too short of a rest between my 1st and 2nd set. I was in a big rush today so I was taking 5-6 mins max of a rest between squat, bench and chin sets.
From Friday, I'm going to add 2.5kg/workout for my squat and alternate between chins and dumbbell rows.
Nutrition:
Protein -> 339g
Carbs -> 786g
Fats -> 73g
Calories -> 5,158cals
Macros -> 26/61/13 (P/C/F)
Positives -> got another 3 meals in, got a lot of protein (probably far too much), finally had vegetables (150g of broccoli), got over 3500 cals, got a decent amount of fibre
Negatives -> way too much carbs and protein, calories are too high, macros are off, still not enough fat, not enough salt, not enough vegetables
I'll start adding some peanut butter into my oatmeal in the morning to try to bring up my fat. Full fat milk is way too expensive here and my roommate is allergic to it so I have to stick with either 2% milk or low fat protein milk.
I'll rest up over the next 2 days, get at least 300g of protein, more veg and recover for Friday's session.