Tim's Log - coming back.

[Timeah]

Squats today.

20x10
60x5
80x3
100x3
120x2
140x1

150x3
150x1
150x1
150x1

Pendlay row:

70x5

90x6
90x3
90x3
90x3
90x3

Leg extensions:

60x15
60x15
60x15

Leg curl:

20x15
20x15
20x15

Squats felt...pretty good considering. I took part in a friendly online "challenge" with some mates last sundy. Has taken this long to recover enough to squat again!

Challenge was a pyramid. Simply to go as far as you can before death.

Started with the 20kg bar. Add 10kg per set, and reduce by 1 rep.

So.

20x20
30x19
40x18
50x17
60x16
70x15
80x14
90x13
100x12
110x11 dead.

155 reps. Equal first....honestly didn't think id make the 11 reps on last set...

I wont be doing that again in a hurry anytime soon. I completed it 4 days after a "test session" for squats. Hit 150kg for 5 comfortable reps. 2 in reserve.

So ive jumped the full 10kg on squats for this next block, but, ive half my frequency from every 2nd day to every 4th, so progression will take a little longer but i am More focused on Press progression this block. Frequency remains the same for that lift but ive moved to a HLM setup, youll pick up on it as i move through.
Yesterday was heavy Press followed by medium bench. I offset them one session to help the Heavy days really. So tomorrow ill bench heavy, and Press light.
Squat and deadlift progression remains the same template as before, juts stretched out.

[Timeah]

Bench:

20x10
60x6
80x5
100x3
120x2

130x1
130x1
130x1
130x1
130x2

Press:

20x10
40x7

61x6
61x3
61x3
61x3
61x3

Ezy curl:

37.5x12
37.5x6
37.5x6
37.5x6
37.5x6

Pushups:

30
15
15

[Timeah]

Deadlift only yesty. Real quick.

70x5
110x5
150x3
190x1

195x3
195x1
195x1
195x1

And today:

Press:

20x10
40x7
60x3

71x3
71x1
71x1
71x1
71x1

Bench:

20x10
60x5
80x4
100x3

105x6
105x3
105x3
105x3
105x3

Ezy curl:

37.5x12
37.5x6
37.5x6
37.5x6
37.5x6
37.5x6

[Timeah]

Squat:

20x10
60x5
80x4
100x3
100x3 better.
120x2

125x6
125x3
125x3
125x3

Pendlay row:

90x6
90x3
90x3
90x3
90x3
90x3
90x3

Leg extensions:

62.5x15
62.5x15
62.5x15

Heels elevated highbar squat: (raised 45mm) need to build a ramp...
20x10
40x10
50x10
60x10

[Timeah]

Press:

20x8
40x7
60x3
70x1

77x1
77x1
77x1
77x1
77x2
77x1

Bench:

20x3
60x3
80x3
100x3
120x1

122.5x3
122.5x1
122.5x1
122.5x1
122.5x1
122.5x1
122.5x1

Ezy curls:

37.5x12
37.5x6
37.5x6
37.5x6
37.5x6
37.5x6
37.5x6

Pushups x 1 million.

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[Timeah]

Deadlift:

20x5
70x5
110x3
150x2

165x6
165x3
165x3
165x3
165x3
165x3
165x3

Pendlay Row:

90x8
90x4
90x4
90x4
90x4

9 days in a row since last rest day. See how far i get this time. I dont envisage a problem until possibly the end of next week. See if i can negotiate that few days.

In the last 162 days, ive trained with weight 147 days total. 15 rest days in just over 23 weeks. Roughly 10.8 days per rest day. I got to 75 in a row at the start with no days off! Been slack the past 3 months [emoji14]

[Timeah]

Bench:

20x10
60x5
80x5
95x3
110x3
120x1

130x1
130x1
130x1
130x1
130x1
130x2
130x1
130x1

Press:

20x10
40x7
60x1

61x6
61x3
61x3
61x3
61x3
61x3
61x3

45 seconds rest on the Press sets. Brutal.

Ezy Curl:

37.5x14
37.5x7
37.5x7
37.5x7

Added reps to the curls set dropping back down to 4 sets, will add a set each session same as last run (37.5x12+6x6).

Pushups: tempo 210

15
10

Not bad.

[Timeah]

Keep forgetting to update my log here.

Notable lifting from past week or so includes
- 77kg for 3 reps on the press. All time PR
- 255kg for 1 and 2.5kg all time PR for deadlift.

And the last two days training...

Press yesterday:

20x10
40x7
60x3

71x5
71x1
71x1
71x1
71x1
71x1
71x1
71x1
71x1

And today:

SSB squats:

22.5x10
62.5x5
82.5x5

102.5x6
102.5x6
102.5x6
102.5x6

Press: yes again today, two days in a row, 3 in the last 4.

20x10
40x7
60x3
70x2

77x2
77x2
77x2
77x2
77x2

Deadlift:

70x5
110x5
150x3
180x2

195x5
195x2
195x2
195x2
195x2

Great session.

[Timeah]

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[Timeah]

Cheeky lunchtime Press session:
Perks of working from home.

20x10
40x7
55x3

61x8
61x4
61x4
61x4
61x4
61x4
61x4

Thats the set of done with, with the maximum half sets completed. 60 seconds rest today. Was tough after pressing the last 2days also.
Next time i take this weight, ill be shooting for 10 reps.

Hoping to get time to hit some Rowing movements tonight. Been lacking time for extra stuff...
Could have done them yesterday instead of deadlifting again...Hahaha. But Deadlifts are King.

Really enjoying my current training layout. Focus is all towards the Press, with deadlift running a tight second. Squats are being used as an accessory currently, so you'll a good variety coming in there - though mostly im focussing on the safety squat bar. Doing my Fahves across for that one - progressing those fives eventually to 8's before i increase the load.