danz NLP log

[danz]

12 Nov:

Squat 102.5kg x 5 x 2
OHP 62.5kg x 5 x 4, 4, 1
Deadlift 145kg x 5 PR

[danz]

14 Nov:

OHP 73.75kg 1-0 (failed). Lowered back to 72.5kg, grinded 1 out. Failed the other 2.

Very strange, not sure at all what happened. Food, sleep and general routines were not out of the ordinary. My guess is volume day on Tuesday may be too close to this and I didn't recover well this time. I also wasn't feeling it already during warmups honestly. One of those days I guess.

Squat 142.5kg x 3 x 2. Lost balance on last rep of first set a little. That cause me to support the bar more with the hands, and triggered some pain in my tricep that carried over to the BP. Second set was a little high on rep 2-3 I think.

BP 98.75kg x 3 x 2. Second set was unnecessarily hard due to a bad unrack. But did it even with the tricep pain.

Chins 10-9-8

[danz]

17 Nov:

Squat 130kg x 5 x 3
BP 90kg x 5 x 5
Chins 7.5kg x 5 x 5

[danz]

19 Nov:

Squat 105kg x 5 x 2
OHP 62.5kg x 5 x 5
Deadlift 147.5kg x 3, failed 4th

I'll blame the DL fail on gym hopping. The bar is different with knurling in different areas, my stance was probably wider and grip was wider with different plates. IDK what happened here for now tbh. I'll stick to the other gym. This was non-avoidable today unfortunately.

EDIT: This probably has to do with where I looked (too forward). I usually look down and stay in my legs more.

[danz]

Some programming changes:

Integrating Pause Squats to deal with balance issues, I seem to get on my toes a lot on Squats, even on light days. Thursday Squats will transition to heavy singles too.
Will be on a 4-day rotation for upper body lifts, to increase recovery a bit.

[danz]

21 Nov:

Squat 145kg x 1 x 5 - PR
BP 100kg x 3, 2 (failed 3rd, was a 3-4 second grind until I gave in..) - PR
Chins 10 - 8.5 - 8

BW is around 82.5kg today morning.

Squats flared up right tricep pain again, which carried into the BP and I believe affected it. Will consult with my SSC on whether to widen my grip a bit to stress the tricep less, perhaps start with the BP and not the Squat, etc.
I think the balance is getting slightly better in the Squat, still more work to do in that regard.

[danz]

24 Nov:

Squat 132.5kg x 5 (Matched PR for 5), 125kg x 5 x 2
OHP 73.75kg x 1 x 3 (PR), 72.5kg x 1 x 2
Chins 10kg x 5 x 5 - PR

[Mr. Bingley]

nice PR harvest!

[danz]

nice PR harvest!

Thanks man, gaining that momentum back finally!

26 Nov:

Pause Squats (Dynamic Effort) 85kg x 2 x 10 (10 doubles), 90 seconds rest
BP 91.25kg x 5 x 3, 85kg x 5 x 2 with wider grip due to apparent tricep tendon irritation
Deadlift 147.5kg x 5 - PR

The DE Squats the descent was slow, with a complete stop at the bottom, and explode out the hole as quickly as possible. This is to improve balance, make adjustments as needed, to help the positioning as the weights get heavier, seeing as I tend to go on my toes a bit.

On the BP I slightly widened my grip allow my tricep pain to heal.

Deadlifted at the same gym I did 2 weeks ago (since I failed this weight at another gym a week ago), with same bar, plates, spot, etc. Went well, and glad to have broken this unnecessary plateu due to gym hopping.

RDLs will also be added on Thursday to add pulling volume.

[danz]

Today's Deadlift:

https://www.youtube.com/shorts/VirZxpNLVUQ

A little soft in the knees on some reps. Will pay attention to this next time. Now that I gained momentum again, it'll be easier to pay attention to.