Wednesday, 02. October, 2019
Squat: 3x5 @ 20 kg (44 lbs)
Bench Press: 3x5 @ 70 kg (154 lbs)
Deadlift: 3x5 @ 70 kg (154 lbs)
Chin-ups: 3xAMRAP; Result: 9/9/8
Comments:
Squat: I want to progress carefully because of past knee problems, and my goal is to squat 3x5@100kg by the end of the year. Having done calculations, It is sufficient to add 2,5kg on Mondays and Fridays, to reach my goal. Therefore I decided to start doing Wednesdays as active recovery with light weight. My muscles could recover easily from way more stress, but it is the previously problematic tendons that I am worried about. I don't have any pain whatsoever when squatting, but for the past couple of days knee pain is on and off with everyday activities.
Bench Press: Starts feeling heavy. First time I had discomfort in my wrists. Probably because of the fast progression. Last year I had no discomfort in my wrists whatsoever when doing 3x5@100kg. I started measuring my breaks. 3 min between BP sets today. 4 mins next time with +3kg increment on bar.
Deadlift: If you have noticed, I have been doing Straight Leg Deadlifts lately (SLDL). This was a precaution of mine just to get my quadriceps tendons used to being loaded again when squatting, but to avoid any additional loading from Deadlifts. But I still wanted to do some pulling for my lower back, glues and hamstrings, so I did SLDLs with light weight, stretching my tight hamstrings at the same time. I will keep doing that on Mondays and Fridays when I do my main Squats of the week, but from now I will do regular Deadlift on Wednesdays, Squat recovery days. I just miss Deadlifts too much and don't want to wait forever to start progressing in it.
Chin-ups: At the end of each set I felt I could have done one more, but what matters is progress and I have done 1 more rep during every workout for a few workouts, and I want to do a nice linear progression and add 1 rep every workout until I can do 10/10/10. After that move on to Weighted Chin-ups for 3x5, probably starting with 10kg weight (I tried 3x5@10kg a few weeks ago and It was not a problem, but not too easy either).