See how we go..

[Semloh]

Have you met with the SS coach in Adelaide?

I am today for the first time but it's not for me, taking my son there for a form check session.

[Semloh]

7/10/18

Workout A
Squat: 79kg (174lb) 3 x 5/5/5
Press: 37.5kg (82lb) 3 x 5/5/5
Deadlift: 99kg (218lb) 1 x 5


10/10/18

Workout B
Squat: 80kg (176lb) 3 x 5/5/5
Bench: 58.5kg (128lb) 3 x 5/5/5
Chins: 3 x 7/6/6

12/10/18

Workout A
Squat: 81kg (178lb) 3 x 5/5/5
Press: 38.5kg (84lb) 3 x 5/5/5
Deadlift: 101kg 1 x 5


14/10/18

Weight:77.1kg

Workout B
Squat: 82kg (180lb) 3 x 5/5/5
Bench: 60kg (132lb) 3 x 5/5/5
Chins: 3 x 8/7/5

[Semloh]

17/10/18

Workout A
Squat: 83kg (182lb) 3 x 5/5/5
Press: 40kg (88lb) 3 x 5/5/5
Deadlift: 102kg (224lb) 1 x 5

[Semloh]

Workout B

Squat: 84kg (185lb) 3 x 5/5/5
Bench: 62.5kg (137lb) 3 x 5/5/5
Chins: 3 x 9/8/5

[Semloh]

21/10/18

Workout A
Squat: 86kg (189lb) 3 x 5/5/5
Press: 42kg (92lb) 3 x 5/5/5
Deadlift: 102kg (224lb) 1 x 5

24/10/18

Workout B
Squat: 88kg (194lb) 3 x 5/5/5
Bench: 65kg (143lb) 3 x 5/5/5
Chins: 3 x 9/7/6

26/10/18

Workout A

Squat: 90kg (198lb) 3 x 5/5/5
Press: 44.5kg (98lb) 3 x 5/5/5
Deadlift: 103kg (227lb) 1 x 5

28/10/18

Did BB row instead of chins as chins have been aggravating a tendon on pointy part of elbow, don't feel it when doing BB row, think it might be golfers elbow.
Left knee has been starting to hurt while walking around during the day when out and about, doesn't hurt while doing squats but I have a feeling squats are causing it.
Squats were very hard today, first experience of grinding, probably shouldn't have increased by 2.5kg
Workout B

Squat: 92.5kg (203lb) 3 x 5/5/5
Bench: 67.5kg (148lb) 3 x 5/5/5
BB Row: 60kg (132lb) 3 x 5

[Semloh]

31/10/18
After last session where I increased squats by 2.5kg and really ground them out I decided to only increase weight on squats by 1.5kg and was no harder than last squat session, if anything it would have been slightly easier, on bad sleep and not eating much today so was a little surprised.
Deadlifts are feeling good, when I first reached 100kg they became really hard the first time and my hips start to rise at beginning of lift and back became more horizontal as shoulders didn’t realise we with hips, I focused hard on keeping my back angle the same from the start of the lift to full knee extension and now I’m doing 105kg with better form and feels easier than the 100kg.
Had to do a bit of walking tonight and knee still didn’t feel good, gets worse the longer I walk, it’s a really dull ache through the outside of left knee, can’t pin point the pain as it radiates all around the outside and maybe slightly around the back.

Workout A

Squat: 94kg (207lb) 3 x 5/5/5
Press: 47kg (103lb) 3 x 5/5/5
Deadlift: 105kg (231lb) 1 x 5

[Semloh]

2/11/18

Workout B

Squat: 96kg (211lb) 3 x 5/5/5
Bench: 70kg (154lb) 3 x 5/5/5
BB Row: 62kg (136lb) 3 x 5

4/11/18

Only just completed squats, presses getting very hard

Workout A

Squat: 97.5kg (215lb) 3 x 5/5/5
Press: 48kg (106lb) 3 x 5/5/5
Deadlift: 107kg (236lb) 1 x 5

7/11/18

Failed squats

Workout B

Squat: 98.5kg (217lb) 3 x 5/4/2
Bench: 72.5kg (160lb) 3 x 5/5/5
BB Row: 63kg (139lb) 3 x 5


9/11/18

Tried doing squats with same weight as last session and did worse, think I've come to the end of LP for squats. Only just managed to push the bar above my head, pretty sure I will fail when I try to press 50kg next session, deadlifts and bench press still have a little left in them. Not going to do resets, I don't see the point lifting lighter weights than I have been lifting, will just increase the volume

Workout A

Squat: 98.5kg (217lb) 3 x 3/2/1
Press: 48.5kg (107lb) 3 x 5/5/5
Deadlift: 109kg (240lb) 1 x 5

[positronbomb]

9/11/18

Tried doing squats with same weight as last session and did worse, think I've come to the end of LP for squats. Only just managed to push the bar above my head, pretty sure I will fail when I try to press 50kg next session, deadlifts and bench press still have a little left in them. Not going to do resets, I don't see the point lifting lighter weights than I have been lifting, will just increase the volume

Workout A

Squat: 98.5kg (217lb) 3 x 3/2/1
Press: 48.5kg (107lb) 3 x 5/5/5
Deadlift: 109kg (240lb) 1 x 5

Everyone has a different rate at which they can add lean muscle to their body.
If the rate at which you add weight to the bar exceeds the rate you can add muscle mass you hit a brick wall.
Deload back to 90 kg and try 1kg increments again or maybe make Wednesdays light aquat day to give your body a chance to grow.
I think I'm close to making Wednesdays light squat day myself, probably sometime in the next 2 weeks.

[Semloh]

Everyone has a different rate at which they can add lean muscle to their body.
If the rate at which you add weight to the bar exceeds the rate you can add muscle mass you hit a brick wall.
Deload back to 90 kg and try 1kg increments again or maybe make Wednesdays light aquat day to give your body a chance to grow.
I think I'm close to making Wednesdays light squat day myself, probably sometime in the next 2 weeks.

Yeh true, that is a good point. So still do 3 x 5 but at 80% of the the weight I do on day 1 and day 3?

[positronbomb]

Yeah 80%