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Monday 12/02/18
SQ 156 kg (343) 4+g, 3, 3+g
BP 85 kg (187) 3 x 5
CU BW 4 X AMRAP (6+2 NEG(0,0,5), 6, 6, 4+g)
Mondays are kicking my butt right now, but I figure the combination of a Monday grind and a Wednesday de-load gives a good setup for progress on Friday.
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Wednesday 28/02/18
SQ 124.5 kg (273) 3 x 5
P 63 kg (138) 3 x 5
DL 156 kg (343) 1 x 5
Gotta get my knees forward and hips back at the same time.
Really pleased that my press is still moving up considering the trouble I had with it a while ago.
DL starting to feel properly heavy again - that's a good thing.
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Friday 02/03/18
SQ 156 kg (343) 3 x 5
BP 86 kg (189) 3 x 5
CU BW 4 X AMRAP (6+2NEG(0,0,5), 6, 6, 4+g)
Hit the required squat numbers - job done!
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Monday 05/03/18
SQ 157 kg (345) 3 x 5
P 64 kg (140) 5, 4, 3 + g
DL 158 kg (347) 1 x 5
Very happy to make progress on squat on a Monday for a change. Press not so successful.
Last edited by Ronin609; 03-08-2018 at 11:23 PM.
Reason: typo
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Wednesday 07/03/18
SQ 125.5 kg (276) 3 x 5
BP 87 kg (191) 3 x 5
CU BW 4 X AMRAP (6+2NEG(0,0,5), 6, 6, 6)
Elbows were really suffering throughout Bench and Chins. Extra happy that the final set of CU ended at #6. Time to add negs to set #2.
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Friday 09/03/18
SQ 158 kg (347) 3 x 5
P 63* kg (138) 3 x 5
DL 160 kg (352) 1 x 5
Power was out in the weight room. I had to lift on the bro floor. They don't have micro plates out there so I could only make 63 kg for press.
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Monday 12/03/18
SQ 159 kg (349) 3 x 5
BP 88 kg (193) 3 x 5
CU BW 4 X AMRAP (6+2NEG(0,0,5), 6, 6, 1+g)
Public holiday - had to squat on the bro floor, but got into my usual weight room for bench
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Wednesday 14/03/18
SQ 127 kg (279) 3 x 5
P 64 kg (140) 3 x 5
DL 162 kg (356) 1 x 5
Glad to get 64 kg press done after a miss and not being able to attempt it last week.
Last edited by Ronin609; 03-19-2018 at 05:20 AM.
Reason: fix date
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Friday 16/03/18
SQ 160 kg (352) 3 x 5
BP 89 kg (195) 3 x 5
CU BW 4 X AMRAP (6+2NEG(0,0,5), 6, 6, 6)
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Monday 19/03/18
SQ 161 kg (354.2) 3 x 5
P 65 kg (143.0) 3 x 5
DL 164 kg (360.8) 1 x 5
Was able to control elbows through the squat for much less pain in arms. Maybe a slight biceps tendon twitch.
Tried the press 1.5 after hearing Matt and Scott describe it on the podcast. First two sets were good. Third worked (as in I made fahve), but I stuffed the breathing strategy up so it wasn't super easy. Still easier than 5 x press 2.0.
Last edited by Ronin609; 03-26-2018 at 06:24 AM.
Reason: corrected DL weight
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