The Comeback - 1.5 year hiatus

[iamgmo]

W13D2 - Wednesday

Squat (official light day):
45x5x2
135x5
225x3
275x2
320x5x3

THE Press:
45x5x2
95x5
125x3
145x1
155x1
170x5
170x4x2 Weird. Will have to try again on Monday.

[iamgmo]

W13D3 - Friday

Squat:
45x5x2
135x5
225x3
315x2
355x1
385x5x3 First set felt extremely good.

Bench Press:
45x5x2
95x5
135x5
175x3
205x2
225x1
240x5x3 Felt EZ, Coach called them EZ too.

Deadlift
135x5
225x3
315x2
365x1
405x1
425x5 Since last week i could not DL i had to repeat the workset weight from the last time i did do them. It was so fast and EZ even i was surprised.

[iamgmo]

W14D1 - Monday

Squat:
45x5x2
135x5
225x3
315x2
365x1
390x5x3 Was in a bad mood since i woke up. Coach called them fast so i'll take his word for it. Only problem is that now i am developing a bad habit with my right hand that is causing pain, need to somehow fix it. As if knee pain problems weren't enough, but at least the knee keeps feeling better and better.

THE Press:
45x5x2
95x5
125x3
145x1
155x1
170x5x3 Got all three sets of five on the repeat. Either microloading will start or something else might change depending on how bench feels on Wednesday.

[iamgmo]

W14D2 - Wednesday

Squat (official light day):
45x5x2
135x5
225x3
275x2
325x5x3 Grip issue causing arm pain still not fixed. Lots of pain after the third set.

Bench Press:
45x5x2
95x5
135x5
175x3
205x2
225x1
245x3x3 Given Wednesdays have not been going well for upper boddy, programming change to triples in upper body from here on. Felt so slow but at least it all got done.

[positronbomb]

Awesome work.
You’ve already beaten your old PRs on both press, and bench.

[iamgmo]

W14D3 - Friday

Squat:
45x5x2
135x5
225x3
315x2
365x1
395x5x3 Working hard at avoiding a bad grip on the right side given the pain it has been causing me. First and second set were better, third i just wanted it done and the grip was not as good which caused some pain afterwards.

THE Press:
45x5x2
95x5
125x3
145x1
155x1
175x3x3 Since we did the change to triples still added 5lbs. This is a PR for a triple AND sets across on top of that. Good!

Deadlift
135x5
225x3
315x2
365x1
405x1
*Coach said after last warmup to move the workset to Mondays to help with recovery, given all the recovery issues i have from DLs. So we took the warmups as a light day and will just wait for Monday for the full thing.

[iamgmo]

W15D1 - Monday

Squat:
45x5x2
135x5
225x3
315x2
345x1
375x1
400x5x3 Grip is improving, just need to focus.

Bench Press:
45x5x2
95x5
135x5
175x3
215x2
235x1
250x3x3

Deadlift
135x5
225x3
315x2
365x1
405x1
435x5

[iamgmo]

W15D2 - Wednesday

Squat (official light day):
45x5x2
135x5
225x3
275x2
335x5x3 Working hard at fixing grip issue. Learned today part of the problem is keeping upper back tight during the entire ROM.

THE Press:
45x5x2
95x5
125x3
145x1
165x1
180x3x3 Since we did the change to triples still added 5lbs. This is a PR for a triple AND sets across on top of that. Good!

[iamgmo]

W15D3 - Friday

Squat:
45x5x2
135x5
225x3
315x2
345x1
375x1
405x5 Big time PR for a set of fahve!!!
365x5x2 Backoff sets

Bench Press:
45x5x2
95x5
135x5
175x3
215x2
235x1
255x3x3 Sets across PR for triples.

[iamgmo]

W16D1 - Monday

Squat:
45x5x2
135x5
225x3
315x2
345x1
375x1
410x5 PR for 5
370x5x2 Backoff sets

THE Press:
45x5x2
95x5
135x3
155x1
175x1
185x3x3 PR for a triple AND sets across on top of that. Good! (Bad Knee was giving me a hard time during the unrack)

Deadlift
135x5
225x3
315x2
385x1
415x0 *Knee was in too much pain when making the transition from below the knee to above the knee, so i just decided to be safe and stop for the day. Really wanted the 445 but hopefully my knee will go back to being fine soon... it is beggining to make me upset that i just can't put all my energy into training because of the darn thing.