29 Feb 2016
Squats Vol./Bench Intensity Another day of driving and meetings on little sleep and not much food but felt really good to get to the gym.





 
















Squats - I wasn't sure how many sets I was going to get on these but I pushed and got all 5 sets.. 15 reps at 185Kgs.. Some kind of PR that is..

Bench Press - This was a good one on the bench. I got a spotter just in case but I cranked out the double with no problem. My usual pre-set up stretching usually cracks but this time I felt a slight twinge where my back sometimes gets a pinched muscle. Something to consider at this point in the comp cycle.

Slingshot bench - I added in some overloads today to build up some strength. The 140 and 150kgs went ok and the 160kgs single took some serious pushing...

 Due to breaks between heavy sets time ran longer than normal and the twinge in my back I flagged RDLs today. Last week's deadlifting has left my traps sore and the rest might not be such a bad idea for deadlifts. I'll be doing some testing in a couple of weeks.....

26 Feb 2016
Intensity squats/volume bench/Deadlift LP It was a big night at the gym. Things went well and things should be looking good for testing in a couple of weeks...

 

 Squats - a standard warm up with bands on the knees up to 180kgs x1 and then a rest for a few minutes to get ready for my work set at 205kgs x3. I made all 3 reps but the weight was there tonight and I ended up making a little noise.. depth was pretty good but the middle one was just slightly high.


Bench Press - tonight was a lighter night with just one set on the bench. No problems with 105kgs x5

Sumo deadlifts - hookgrip -ht again tonight but no big issues. I am locking in a decent form on sumos but not to the point to make it my go to for competition yet...

Deadlifts - hookgip - heavier tonight but I think the sumos lend some fatigue and that affects the conventional. So I am not to worried that the reps weren't as fast as I might have wanted. Also after 9 sets my grip was still going strong.. I also wore my lever belt to deadlift and was able to be comfortable. I'm not sure if it is the tweaks to my form or the losing weight but it was good to have the extra support.

24 Feb 2016
Recovery Night Home from work on time for a change and off to the gym for a nice relaxing workout.
 

SSB Squats - I screwed up and did the same as last week. Not a big issue really since the jump was supposed to be 10 kgs. I might jump double next week. I'll see on the day how things feel. Today though was good, I got some good depth and stretched the hips nicely.

OHP - I realized that I hadn't advanced weights and moved these along. For a lift that I had despised for a long time I am happy that tonight was a 3 rep PR at 82.5 kgs x3. I didn't get video to check on how much bend my back may have had in it but I pushed up all 3 reps.

Barbell rows - No problem with rows. Next week it is up to 2 plates

Cable Pulldowns V handle- added weight again this week and finally had to put in some decent effort to get it done. Next week I'll add more and do it again.

Cable Pull throughs - Added a little weight and got some good pulling in and some good stretching of the posterior chain.

Looking forward to Friday and heavy squats...