-
Sat 2017-11-25
BW: 88.3 (-1.1)
BF%: 22.6 (-0.4)
Squat: 20x5x2, 60x5, 90x3, 120x2, 147.5x5, 132.5x5x2
Bench: 20x5x2, 40x5, 50x3, 62.5x2, 74x5x3
Deadlift: 60x5x2, 90x3, 120x2, 132.5x5
A lot of lumbar flexion in the squats. Therefore, will repeat this weight.
Last edited by KreuzhebenFTW; 11-28-2017 at 07:34 AM.
Reason: Correct workout date
-
Tue, 2017-11-28
BW: 87.6 (-0.7)
BF%: 22.3 (-0.3)
Squat: 20x5x2, 60x5, 90x3, 120x2, 147.5x4, 1, 132.5x5
Press: 20x5x2, 30x5, 40x3, 50x2, 55x5x3
Power Clean: 40x5x2, 50x3, 60x2, 67.5x3, 2, 1, 1, 1
Could not complete my heavy squat set. Trying to improve back extension was my main assignment for today. I think I did, but I missed one rep. Could not accept this state of affairs, since last saturday I lifted 147.5 for 5 reps, although with ugly form. So I decided to give it another shot and failed misserably.
My Love/hate relationship with the power clean continues. I noticed that I'm swinging the bar and then pushing it forward with my thighs just before the jump, which is very, very dumb. Although I recognized this on the video, I kept doing it, which is even dumber. Don't know what's with my head.
-
Thu 2017-11-30
BW: 88.5 (+0.9)
BF%: 22.7 (+0.4)
Squat: 20x5x2, 60x5, 90x3, 118x5x3
Bench: 20x5x2, 40x5, 50x3, 62.5x2, 75x5x3
Deadlift: 60x5x2, 90x3, 120x2, 132.5x5
bench: Will have to repeat this weight. The spotter was all over the place an several times helped me when he saw me struggling to get the 5th rep.
Deadlift: Switch to no belt and widened the grip a little bit. Still my back extension is a struggle
-
Sat, 2017-12-02
BW: 89.4 (+0.9)
BF%: 23.1 (+0.4)
Squat: 20x5x2, 60x5, 90x3, 125x2, 147.5x2, 1, 132.5x5
Press: 20x5x2, 40x5, 50x3, 56x5x3
Barbell Row: 50x5, 60x5, 65x5, 67.5x5x3
Failed again 147.5kg, this time worse than on tuesday.
Press was nice, no knee bending, no push press. Seems I have my knees under control.
Since I was failing miserably at Power Cleans due to technique issues, Coach Alex decided to move me to barbell rows. Sought a moderately heavy weight and did 3 sets of fahve.
Last edited by KreuzhebenFTW; 12-05-2017 at 10:23 AM.
Reason: corrected year
-
Reset the Squat
Mon, 2017-12-04
BW: 87.4 (-2)
BF%: 22.2 (-0.9)
Squat: 20x5x2, 60x5, 90x3, 120x2, 140x5, 125x5x2
Bench: 20x5, 40x5, 50x3, 62.5x2, 75x4x3
Deadlift: 60x5x2, 90x3, 120x2x3, 135x5
This will be my last squat deload before going into early intermediate programming, says Coach Alex. I better make good use of it. 150kg must be conquered before everything is said and done.
Bench: Yeah, that spotter was definitely helping a lot last thursday. Now 75kg felt so much heavier than 74kg, which was relatively easy.
Deadlift: I can hardly get extension when my back is close to horizontal. At any other angle, I can extend effortlessly, but when I setup for the DL I can do whatever I want, the back will not extend. Maybe I'm not trying hard enough. Since I'm not satisfied with my back setup, I waste also a lot of time between reps, which is annoying and wastes energy. Let's see what Alex says about these, but they were borderline at best in terms of back extension.
-
Wed 2017-12-06
BW: 89.7 (+1.3)
BF%: 23.3 (+1.1)
Squat: 20x5x2, 50x5, 75x3, 90x2, 112x5x3
Press: 20x5x2, 40x5, 50x2, 57x5x3
Barbell Row: 50x5, 60x5, 70x5x3
New 5RM PR on the Press. Nice. Approaching pressing one blue plate, maybe I'll get there before the year comes to a close.
-
Fri, 2017-12-08
BW: 90 kg (+0.3)
BF%: 23.4 (+0.1)
Squat: 20x5x2, 60x5, 90x3, 120x2, 142.5x5, 127.5x5x2
Bench: 20x5x2, 40x5, 50x3, 60x2, 75x5x3
Deadlift: 60x5x2, 80x5, 100x3, 120x5
Last session I was using a grip too wide in the squat. Coach Alex asked me to narrow a little bit.
The spotter situation is aggravating, again the spotter helped with one or two reps in the third set. He swore he only helped in the 2nd rep, but I know he was pulling in the 5th. I might have to repeat again this weight.
Reset the DL to see if I stop being a moron and get so lumbar spine extension. I'm still not happy, but maybe I'm being too hasrh on myself. Let's see what coach Alex says.
-
Mon, 2017-12-11
BW: 89.3 (-0.7)
BF%: 23.3 (-0.1)
Squat: 20x5x2, 60x5, 90x3, 115x2, 145x5, 130x5x2
Press: 20x5x2, 40x5, 50x2, 58x5, 4, 4
Barbell Row: 50x5, 60x5, 65x2, 72.5x5x3
-
Wed, 2017-12-13
BW: 89.7 (+0.4)
BF%: 23.2 (-0.1)
Squat: 20x5x2, 50x5, 75x3, 90x2, 116x5x3
Bench: 20x5x2, 40x5, 50x3, 60x2, 75x5, 5, 3
Deadlift: 60x5x2, 80x5, 100x3, 110x2, 122.5x5
Failed the 4th rep of my last bench set. This time actually I found a good spotter, who never touched my bar after lift-off. He commented on how weak my left side is, which is trembling during the whole set and struggling way more than the right side. I dind't explain to him that my left shoulder is still in pain, although the wider squat racking positions doesn't seem to be aggravating it.
Will start reducing a little bit the caloric intake, to about 3000 - 3200 kCal/day, maintaining a minimum of 220 g protein.
-
Fri, 2017-12-15
BW: 89.7 (+0)
BF%: 22.8 (-0.4)
Squat: 20x5x2, 60x5, 90x3, 120x2, 147.5kgx5x1, 132.5x5x2
Press: 20x5x2, 40x5, 50x3, 58kgx5x3
Barbell Row: 50x5, 55x5, 65x3, 75kgx5x3
This time I think form was OK on the heavy squat set and I didn't feel like dying. Might have had another rep in the tank, which makes me hopeful I'll be able to crack 150kg/330lb on Monday.
The press was better this time, I think on Monday the barbell was getting in front of me. The blue plate might be doable before the end of the year.
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts
-
Forum Rules