Wed, 2017-10-25
BW: 82.2 (+0.4)
BF%: 19.8 (0)
Squat: 135 x 5, 3, 2
Press: 53.5 x 5 x 3
Deadlift: 135 x 5 x 1
Chinups: BW x 4 x 3
Somehow I'm weaker than two weeks ago and 135kg is an insurmountable obstacle.
Started microloading the Press on the advice of coach Alex. She was spot on, since I don't believe I could have managed 55 kg.
Deadlift felt better, using the new (tapered to 3 in in the back) belt. Didn't feel like puking like I do with the 4in belt. Back rounding is there, but I think is less than before.
My Upper Body just sucks big time. I cannot do more than 4 chinups per set
10-28-2017, 09:51 AM
KreuzhebenFTW
Manage to find a semi-decent place to train while out of town in Turku, Finland. However, I have no scales and am no tracking my food intake until Wednesday when I get back to Hamburg.
Fri, 2017-10-27
Squat: 135 x 5 x 3
Bench Press: 70 x 5 x 3
Power Clean: 62 x 2, 1, 1, 2, 1
I finally cracked 135kg again on the squat, but form was awful I think. Benches were OK, with only slight pain on the left shoulder. The power cleans were a complete mess. I think I was out of gas when I got to the power cleans, more tired than usual and I was simply not jumping explosive enough.
10-31-2017, 04:09 PM
KreuzhebenFTW
Light Squat Day
Mon, 2017-10-30
BW: Don't Know, no scales
BF%: see above
Squat: 110kg x 5 x 3
Press: 55kg x 3 x 3
Deadlift: 140kg x 5 x 1
Failed the presses. Should have done 54.5kg but this Gym didn't have 1.25kg plates.
11-02-2017, 06:02 AM
KreuzhebenFTW
Thu, 2017-11-02
I didn't train yesterday because I forgot one of my lifting shoes. Then the day got complicated and didn't want to finish a workout at 22:00. So I postponed to Thursday.
Why did I sleep only 4 hours last night? No idea, but I just woke up at 4, took a leak and then could not sleep anymore.
BW: 85.9 (+3.7)
BF%: 21.9 (+1.1)
Squat: 137.5 kg x 5 x 3
Bench Press: 71 kg x 4, 5, 5, 3
Power Clean: 62.5 kg x 3, 3, 2, 1, 0
Chin Ups: BW x 3 x 3
First ever 300+ lb squat for 3 sets of 5! :-) Nice. 137.5kg had become a scare number for my squats. But now I'm happy I left it behind me.
First time benching on the bench banks without security pins. Apparently I'm not allowed anymore to drag a bench bank to the squat rack, because I could maybe scratch the platform. So, first set missed the last rep. For the second and third, asked another benching Bro for a spot and explained him he would intervene only if the barbell was falling back and I asked him for help. Second and third set went well, although I had to tell him twice everything was alright on the last rep. He had to fight the urge to grab the bar. Anyway I attributed the first set failure to fear of getting obliterated by the falling barbell, so I decided to give it a go again, but I could only complete 3 reps.
The power cleans are starting to frustrate me. After two very surprisingly happy sets of 3, I could not (or would not) jump any more.
Failed at first attempt to squat 3 plates. Will try again on Tuesday. Failed first press set, due to form issues. I think I didn't time correctly the hip thrust . So after set 2 and 3 went OK, I decided to try again for 5 and had no real problems. Knees are bending still a little bit. Deadlift felt easy but I keep rounding my back as aI start pulling.
11-07-2017, 07:38 AM
KreuzhebenFTW
Tue, 2017-11-07
BW: 86 (-1)
BF%: 21.6 (-0.4)
Squat: 20x5x2, 50x5, 80x3, 110x2, 140kg x 5, 3, 0
Bench Press: 20x5x2, 40x5, 50x3, 62.5x2, 72x5, 2, 4
Power Clean: 40x5x5, 50x5, 55x3, 62.5kg x 3 x 5
Second attempt at 140kg Squat went also down the drain. First set was OK, although very shallow for my standards. Tried the third set twice, in both cases I could not bounce even once from the hole.
Bench Press: first set was OK, although my spotter I believe pulled a little bit at the top, although I explicitly asked her not to touch the bar unless I asked. Anyway, second and third were crap. Pain on the left shoulder is affecting me.
Power Cleans: Finally cracked 62.5kg for five sets of three. They look horrible tough. I'm also hitting my left clavicle when catching the barbell.
Deadlift form is still ugly as hell on the heavy working set. I think I'm lifting my hips too early and this leads to my back rounding. Also, at this weight I'm just thinking on pulling the damn weight. I guess I'm moving in the realm of ego lifting, because I'm disregarding the form, particularly on reps 4 and 5.
Started doing only one heavy set of squat plus 2 backoff sets. But 142.5 just buried me. Probably technique related. On the deadlift I was rounding the back too much and preferred to abort after the 3rd rep.