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Bw after training / before eating: 72.4 kg
moving in the right direction
Squat: 95 kg 3 sets of 5
weight felt identical to last time, linear progression is working
Bench: 65 kg 3 sets of 5
arch and bar path very iffy. weight itself feels oddly light and quick given all my endless technical faults
Deadlift: 130 kg set of 5
felt and moved identical to the set at 120 kg under a week ago. will probs do one more 5 kg jump and switch to 2.5 kg jumps as i inch past my pre-lockdown PB
Air conditioning is banned in uk gyms. that fat turkish midget strikes again
Bw after training / before eating: 72.1 kg
i think i sweated out a whole kg during the workout
Squat: 97.5 kg 5, 5, 2
just suddenly felt unsafe on the last set and i didn't have safeties. will re-attempt with safeties on weds
OHP: 50 kg 5, 5, 4
i've forgotten how to grind. will re attempt on Friday and switch to 1.25 kg jumps. on the up side, this was done after squatting, at 72 kg, in the blazing heat - it might almost be a better effort than the 53.5 kg for 5, 5, 3 i got before lockdown
Hang power clean: 40 kg 1 single
way too hot to do anything explosive
Chin ups: 79.6 kg (72.1 + 7.5) 3 sets of 5
dead hang to chest touching bar. easier than last time despite weight jump. atlas if i can't gain weight i can get these to + 20 kg for 3 sets of 5
I'm starting LOMAD (litre of milk a day) from today. have basically entirely replaced soft drinks with milk
Bw after training / before eating: 72.6 kg
moving in the right direction
Squat: 97.5 kg 3 sets of 5
got it this time, all solid
Bench: 67.5 kg 5, 4, 4
5th rep of first set was a grind, chickened out on the next two sets. will repeat, set safeties, micro load from there
Deadlift: 135 kg set of 5
easier than 130 kg was! just 10 more kg to get to a double bw deadlift, which means i have to eat more. will switch to 2.5 kg jumps form here
Bw after training / before eating: 72.6 kg
shrugs
Squat: 100 kg 3 sets of 5
started pushing arse back more. ROM was questionable. only rack with safeties was occupied by a very fat teen doing 20 kg rack pulls off them (lol)
OHP: 50 kg 3 sets of 5
last rep of last set was a massive grind. micro load from here
Chin ups: 82.6 kg (72.6 + 10) 3 sets of 5
hard but doable
Hang power clean: 40 kgs 3, 1
an indian man wearing a dress and a face nappy (wtf?) walked into my bar path when i was doing the second set. i almost clocked him and stopped - he seemed oblivious to the risk of having his face rearranged by a flying barbell
Bw after training / before eating: 72.6 kg
shrugs shrugs. will LP be sustainable at this kinda weight?
Squat: 102.5 kg 3 sets of 5
finally got to use the rack with safeties. shoved arse back and leaned forward more and omg how much easier they are. depth was perfect
Bench: 67.5 kg 3 sets of 5
i don't like benching after squatting, i can't get myself into an arch without my hips hurting. micro load from here on, and obviously gain weight(!!)
Deadlift: 137.5 kg set of 5
last two reps were a grind to get past the knee, but i wrote that about 125 a week and a half ago! the next deadlift session will be equalling a PB, but that was done at 4 kg heavier and without squatting first. LP is working perfectly here
Bw after training / before eating: 72.9 kg
moving in the right direction
Squat: 105 kg 3 sets of 5
arse back and bent over makes depth a bit hard to gauge sometimes
OHP: c.51 kg 5, 5, 4
used extra safety clips to micro load. this is a post-squatting PB
Chin ups: 85.4 kg (72.9 + 12.5) 5, 5, 4
dead hang to chest touching bar. was running out of time and didn't rest enough before last set. undecided about repeating and letting bodyweight gain take care of progression or going to +15 kg
need to find a place to fit in power cleans. would they work as deadlift back offs?
Bw after training / before eating: 72.9 kg
stopped moving again
Squat: 107.5 kg set of 4; 100 kg 2 sets of 5
got proper depth - almost got stapled by rep 4 on 1st set. did 2 lighter sets. will try again
Bench: 70 kg 3 sets of 3
micro plates haven't arrived. cut each set off as soon as i lost my arch. must hold it better
Deadlift: 140 kg set of 5
last two reps were a grind to get past the knee, but i wrote that about 125 two weeks ago! this equals my PB, but that was done fresh without squatting, so this is probs an actual PB
Hang power clean: 40 kg set of 3
no power cleans can't go as deadlift back offs, i don't wanna do anything after deadlifts
4 weeks of SS:
Bw: 72 -> 72.9 LOL just LOL
Squat: squatted 107.5 kg for a set of 4 - had never squatted even 100 kg with full ROM before
OHP: 51 kg for 5, 5, 4 after squatting vs pre PB of 53.5 kg for 5, 5, 3 fresh. equalled or close to equalled pre-lockdown strength at 4 kg less weight
Bench: 70 kg for 3 * 3 after squatting vs pre PB of 71 kg 3 sets of 5 fresh. equalled or close to equalled pre-lockdown strength at 4 kg less weight
Deadlift: 140 kg for 5 after squatting. equalled pre-lockdown strength at 4 kg less weight and in a more fatigued state
Chin ups: + 12.5 kg for 5, 5, 4. did + 15 kg 3 sets of 5 before with MUCH less ROM, so very hard to compare
Conclusion: must eat more to have an LP that lasts more than about 5 or 6 weeks lol
Bw after training / before eating: 73.1 kg
moving in the right direction
Squat: 102.5 kg 3 sets of 5
decided to re-LP from the sets of 100 kg last time, with proper depth
OHP: 52.5 kg 2 sets of 4; 47.5 kg 1 set of 5
back sore so stopped first two sets as soon as was tempted to lean back. did last set lighter to atlas get some 5s
Chin ups: 88.1 kg (73.1 + 15) set of 4; 80.6 kg (73.1 + 7.5) set of 5
dead hang to chest touching bar. no energy left and no time to rest as had to get home
Bw after training / before eating: 73.1 kg
stopped moving again
Squat: 105 kg 3 sets of 5
i THINK this was proper depth but that's so hard to get right when you haven't got safeties. sole rack with safeties occupied by obese 20kg rack pulls teen again!
Bench: 70 kg set of 3; 65 kg 2 sets of 5
how on earth is my OHP over 75% of my bench? the answer might be that it takes me so much effort to maintain an arch i've got no energy left over for actually pressing the bar, but again why?
Deadlift: 142.5 kg set of 5
this is a 4 rep and 5 rep PB. last two reps were a grind to get past the knee, but i wrote that about 125 two and a half weeks ago!
