James' Log

[Ronin609]

Friday 02/02/18

SQ 150 kg (330) 3 x 5
BP 80 kg (176) 3 x 5
CU BW 4 X AMRAP (6, 6, 6, 4+g)

Significant improvement in muscle strain recovery since last workout. This session definitely reminded me that I'm not 100% yet, but it does feel better.

Knee position under good control, but allowed my chest to stay down while I was driving hips up. There's always something, just got to keep working.

Nice surprise to get a fourth set of chins going. I could feel it in my forearms again, but not completely blown out like they were on Monday night.

[Ronin609]

Monday 05/02/18

SQ 151 kg (332) 3 x 5
P 35 kg (77) 3 x 5
DL 110 kg (242) 1 x 2

Oblique strain took an big step backward. Getting that squat done was great, because the rest of the session was a dud.

I couldn't even break a 40 kg load out of the rack for press.

Couldn't set shoulders for DL either - didn't even get out of warmup and I was meant to be de-loaded to to 135 kg. Just too much pain.

[Ronin609]

Wednesday 07/02/18

SQ 120.5 kg (265) 3 x 5
BP 81 kg (178) 3 x 5
CU BW 4 X AMRAP (6, 6, 6, 4+g)

Got to use my 0.25 kg micro plates tonight on the de-loaded squats.

Feeling harder to get the BP out of the rack and over the shoulder without a spotter. I guess plenty of people manage though. Also wore my belt for the first time - trying to support my oblique a little I guess.

Better grind on the last CU - got closer to, maybe even past 90 ° in the elbow.

Pain levels are better than Monday - maybe back to where they were late last week.

[Ronin609]

Friday 09/02/18

SQ 152 kg (334) 3 x 5
P 59 kg (129) 3 x 5
DL 145 kg (319) 1 x 5

Very happy to get through the session as planned considering how bad Monday went.

[Ronin609]

Monday 12/02/18

SQ 153 kg (336) 3 x 5
BP 82 kg (180) 3 x 5
CU BW 4 X AMRAP (6, 6, 6, 5+g)

That squat is heavier than my previous lifetime single PR. I wasn't sure they were all going to come up. First set was easily the worst of the lot.

Plenty of technique to work on. Last rep of each set, hips came up with shoulders staying down. It's just so heavy (for me, today), technique is hard to maintain.

Bench just ticking along, probably started too low with it. Nearly at 4 x 6 with chins which is the goal before adding weight.

[Ronin609]

Wednesday 14/02/18

SQ 122 kg (268) 3 x 5
P 60 kg (132) 3 x 5
DL 150 kg (330) 1 x 5

Quite liking the 80% light day in the middle of the week for squats. Have to make it work on Friday though.

Back muscles involved in turning my head have been a bit stiff / sore.

Good to have DL creeping back up again - obliques have been much improved.

[Ronin609]

Friday 16/02/18

SQ 154 kg (338) 3 x 5
BP 83 kg (182) 3 x 5
CU BW 4 X 6

Fridays seem so much easier than Mondays, even though the workout is heavier at the end of the week.

Finally got 4 full sets of chin ups.

[Ronin609]

Monday 19/02/18

SQ 155 kg (341) 5, 3 + neg, 3
P 61 kg (134) 3 x 5
DL 152 kg (334) 1 x 5

Looks like we're calling that the end of LP on Squats. On the second set, I got stuck in the hole and was too low to grind. Lowered it on to the safety bars. I walked the third set back in after 3.

I'm getting happier with my pres all the time.

Really started running DL back up now. Oblique is pretty good. Can be a little tender after training and I still don't like sleeping on that side, but it doesn't bother me during the day.

I think I'll keep updating this log here until I finish LP on more of the lifts.

[Ronin609]

Wednesday 21/02/18

SQ 124 kg (272) 3 x 5
BP 84 kg (184) 3 x 5
CU BW 4 X AMRAP (6, 6, 6, 6+g)

Have hit 4 x 6 on CU twice now. Probably time to add weight.

[Ronin609]

Friday 23/02/18

SQ 155 kg (341) 3 x 5
P 62 kg (136) 3 x 5
DL 154 kg (338) 1 x 5

Got the squats that I missed on Monday.