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"baby-deload" the Bench
Mon, 2017-12-18
BW: 89.5 (-0.2)
BF%: 23.1 (+0.3)
Squat: 20x5x2, 60x5, 90x3, 120x2, 150kgx5!!!, 135x5x2
Bench: 20x5x2, 40x5, 50x3, 60x2, 70kgx5x3
Rack Pull (80mm height, 2x15kg Eleiko Yellow plates): 60x5x2, 80x5, 100x3, 125kgx5
I managed to squat 150kg / 330lb for 5 reps. That was my squat target for 2017 and I have still some time to push that number higher before the end of the year.
Since I've been failing at 75kg for several workouts, Alex asked me to de-load my bench. 70kg felt easy. Spotter was OK, never tried to grab my bar. He said he does powerlifting also and therefore understands why I didn't want him to touch my bar. Cool.
Rack Pulls at 125kg to assess my back extension. Used Hook Grip, for all my warmups and the working set, this time without taping my thumb. It felt better than last time. I think I will stick to hook grip and ditch the mixed grip in a quest for more symmetry
Last edited by KreuzhebenFTW; 12-28-2017 at 09:31 AM.
Reason: fix weight x reps x sets
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Light Squat Day
Wed, 2017-12-20
BW: 90.1 (+0.6)
BF%: 23.4 (+0.3)
Squat: 20x5x2, 50x5, 70x3, 95x2, 120kgx5x3
Press: 20x5x2, 40x5, 50x3, 59kgx5, 4, 4
Barbell Rows: 50x5, 60x3, 70x2, 77.5kgx5x2
Squats felt heavy although this was a light squat day. Failed the last rep of Sets 2&3 on the Press. Probably technique related. Let's see what Alex sees.
Last edited by KreuzhebenFTW; 12-28-2017 at 09:30 AM.
Reason: fix weight x reps x sets
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Fri, 2017-12-22
BW: 90.5 (+0.4)
BF%: 23.5 (+0.1)
Squat: 20x5x2, 60x5, 90x3, 120x2, 152.5x4, 137.5x5x2
Bench: 20x5x2, 40x5, 50x3, 60x2, 71x5x3
Rack Pull (40mm height, 1x15kg Eleiko Yellow Plate): 60x5x2, 80x5, 100x3, 115x2, 127.5x5
Barbell rolled upwards in the 4th and 5th rep of the heavy set. The 4th I could correct, but the 5th was too much. Tuesday I should get this correctly.
Bench felt really easy.
Merry Christmas to you all.
Last edited by KreuzhebenFTW; 12-28-2017 at 09:30 AM.
Reason: fix weight x reps x sets
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Tue, 2017-12-26
BW: 89.5 kg (-1)
BF%: 23.1 (-0.4)
Squat: 20x5x2, 60x5, 90x3, 120x2x2, 152.5x5, 137.5x5x2
Press: 20x5x2, 40x5, 50x3, 59x5x3!!
Barbell Row: 50x5x2, 60x3, 70x2, 80x5x3
This time I could squat 152.5kgx5 but depth was not very good. I think these will be red-lighted.
The Press went great, except for the second set, second rep, when I lost my tightness and threw the bar a bit too forward. Didn't even clear the chin level, so I setup again and continued as if nothing had happened.
Rows: Some of these were a bit forward of mid-foot, but nothing too aggravating.
All in all a nice post-christmas workout. Two more to go before the end of the year.
Last edited by KreuzhebenFTW; 12-28-2017 at 09:29 AM.
Reason: fix weight x reps x sets
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Thu, 2017-12-28
BW: 90.0 (+0.5)
BF%: 23.4 (+0.3)
Squat: 20x5x2, 50x5, 70x3, 90x2, 122.5kgx5x3
Bench: 20x5x2, 40x5, 50x3, 60x2, 72.5kgx5x3
Rack Pull (80mm height, Hook Grip): 60x5x2, 80x3, 110x2x2, 130kgx5
Somehow my third bench set was the easiest after I struggled a little bit on the 2nd. It was so much easier, that I had to check again I had actually 72.5kg on the bar.
Rack pulls: I felt like my thumbs were going to snap and this kind of distracted me on the 4th and 5th reps. Lockout was a bit on the soft side, but back extension I think was OKish.
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Sat 2017-12-30
BW: 90.6 (+0.6)
BF%: 23.6 (+0.2)
Squat: 20x5x2, 60x5, 90x3, 120x2, 155x1, 140x4, 2
Press: 20x5x2, 30x5, 40x3, 50x2, 60x4, 3, 3
Barbell Row: 50x5x2, 60x3, 70x2, 82.5x5x3
December Summary
BW: 88.5 -> 90.6 = +2.1kg
BF%: 22.7 -> 23.6 = +0.9
Squat: 145x5 -> 152.5x5 = +7.5kg
Bench Press: 74x5x3 -> 72.5x5x3 = -1.5kg
Press: 55x5x3 -> 59x5x3 = +4kg
Deadlift: 132.5x5 -> 130x5 = -2.5kg
Barbell Row: 67.5 -> 82.5 = +15kg
2017 Summary
BW: 84.3 -> 90.6 = +6.3 kg
BF%: 20.7 -> 23.6 = +2.9
Squat: 75 -> 152.5 = +77.5kg
Press: 30 -> 59 = +29kg
Bench Press: 40 -> 72.5 = +32.5kg
Deadlift: 85 -> 130 = +45kg
Barbell Row: 50 -> 82.5 = +32.5kg
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