Sets of faahve

November 16. W4D3-2

Squat:
20kg x 3
40kg x 5
60kg x 5
80kg x 5
* sleeves *
100kg x 5
* belt *
120kg x 3
130kg x 3
135kg x 3 (9)
127.5kg x 3
127.5kg x 3
127.5kg x 3

Up to x3 @9. Form felt dodgy. Kept leaning forward. Realised my shoulders weren't locked as tight as possible. Elementary stuff. What makes it worse is that I didn't realise this until the last set :rolleyes:

Bench (tng):
20kg x 5
40kg x 5
60kg x 5
70kg x 4
80kg x 4
90kg x 4 (9)
85kg x 4
85kg x 4
85kg x 4

Up to x4 @9. Grand.

Incline CG bench:
40kg x 6
50kg x 6
60kg x 6
65kg x 6 (9)
60kg x 6
60kg x 6
60kg x 6

Up to x6 @9. Getting slightly better at these.

Grand day.

November 22. W5D2

Knew today was going to be a longer session than usual, so made extra time. But rain and traffic happened so the extra time I made meant nothing. Still had to rush everything.

Bench:
20kg x 5
40kg x 5
60kg x 5
70kg x 3
80kg x 3
90kg x 3 (8.5)
85kg x 3
85kg x 3
85kg x 3

Up to x3 @9. Form was shakey but didn't feel weak. Maybe I'm not used to benching first? It's been 2nd lift of the day for the last 2 months.

Deadlift:
70kg x 5
90kg x 5
110kg x 3
* belt *
130kg x 3
150kg x 3 (9)
140kg x 3
140kg x 3
140kg x 3

Up to x3 @9. Rushed these. Felt strong until the last rep of 150, where form completely fell apart. Drop sets were grand though.

Push press:
20kg x 3
30kg x 3
40kg x 5
50kg x 5
50kg x 5
50kg x 5

Up to x5 @8, repeat. Felt grand. Could possibly have gone higher, but time.

Front squat:
60kg x 5
80kg x 5
80kg x 5
80kg x 5

Up to x5 @8, repeat. I could possibly have gone higher, not sure. But also, time.

Meh day.

November 27. W6D1

Squat:
20kg x 3
40kg x 5
60kg x 6
80kg x 5
* sleeves *
100kg x 5
* belt *
120kg x 4
135kg x 4
140kg x 4 (9)
130kg x 4
130kg x 4
130kg x 4

Up to x4 @9. Squat numbers slowly coming back to where they should be, but with form feeling much more solid.

Bench (tng):
20kg x 3
40kg x 5
60kg x 5
70kg x 3
80kg x 3
90kg x 3 (9)
82.5kg x 3
82.5kg x 3
82.5kg x 3

Up to x3 @9. Was hoping top set would be 95-100kg but 90 was definitely a 9. Felt way heavier than expected.

CG floor press:
60kg x 6
65kg x 6

Up to x6 @8, repeat. I felt a sharp pain in my right medial delt unracking for the 65kg, but finished the set anyway. Walked around the gym, moving my arm and doing air lateral raises to loosen it up. I knew nothing was damaged and I could walk it off, but I didn't have a whole lot of time left so just left.

Even as I type this, my shoulder feels perfect. Typical

December 1. W6D3

Squat w/reverse bands:
20kg x 5 (no bands)
40kg x 5 (no bands)
60kg x 5 (no bands)
80kg x 5
* sleeves *
100kg x 5
* belt *
120kg x 2
140kg x 2
150kg x 2
155kg x 2 (9)
145kg x 2
145kg x 2
145kg x 2

Up to x2 @9. This program had asked for squats with wraps on the even weeks, but I ignored that aspect as I don't have wraps so did normal squats. But the point of these days is to overload the squat, so I had an idea and hung purple bands from the top of the rack so it gave a similar training effect to wraps. It felt bloody weird. Like, 120kg is a warmup but also when the bar starts to feel heavy. I could have gone to 160, I reckon, but this was my first time doing these so I decided to stop at my old 3RM, 155.

So yeah, after these, I want to be an equipped lifter!

Bench (2ct pause):
20kg x 5
40kg x 5
60kg x 5
70kg x 2
80kg x 2
90kg x 2
95kg x 2 (9)
87.5kg x 2
87.5kg x 2
87.5kg x 2

Up to x2 @9. These were fine.

Red band rows:
x 10
x 10
x 10
...and counting

This was supposed to be pendlay rows up to x6 @8, repeat, but I completely messed up my time this morning. Instead of only doing warmups, I left the gym early and decided to do a few sets of 10 rows with a band under my feet.

I'm seriously annoyed that I ran out of time. This program is scarce enough with the direct back work so I shouldn't miss this. Oh well.

Weird day.

December 6. W7D2

Bench:
20kg x 8
40kg x 5
60kg x 5
70kg x 3
80kg x 2
90kg x 2
97.5kg x 2 (9)
92.5kg x 2
92.5kg x 2
92.5kg x 2

Up to x2 @9. Was thinking beforehand of going for 100x2. But in an effort to better learn RPE, I have to start using the RPE chart and stop winging it. The 90kg set felt like a 7, so that meant todays estimated 1RM is ~104kg which meant that a set of 2 @9 should be around 96.1kg. I compromised.

The 97.5kg felt more like an 8.5 but considering it matched a previous 2RM with more in the tank, I'm dead happy.

Deadlift:
40kg x 1
70kg x 3
90kg x 3
110kg x 3
* belt *
130kg x 2
150kg x 2
165kg x 2
157.5kg x 2
157.5kg x 2
157.5kg x 2

Up to x2 @9. New sumo 2RM. Was feeling super confident and ignored the RPE chart because the stars aligned and I was able to dial in a controlled setup and aggressive pull from the floor. Last drop set was dogsh1t though.

Push press:
20kg x 4
40kg x 4
50kg x 4
50kg x 4
50kg x 4

Up to x4 @8, repeat. Grand.

Front squat:
60kg x 4
80kg x 4
90kg x 4
90kg x 4
90kg x 4

Up to x4 @8, repeat. Grand.

Great day for the parish.

December 11. D8D1

Squat:
20kg x 5
40kg x 5
60kg x 5
* sleeves *
80kg x 5
100kg x 3
120kg x 3
135kg x 3
145kg x 3 (9)
137.5kg x 3
137.5kg x 3
137.5kg x 3

Up to x3 @9. Top set was grand. Last drop set was a little sloppy and I tweaked something in my left lower back. Will stay mobile.

Bench (tng):
20kg x 5
40kg x 5
60kg x 5
70kg x 3
80kg x 2
90kg x 2
97.5kg x 2 (9)
92.5kg x 2
92.5kg x 2
92.5kg x 2

Was thinking of going heavier but it was cold in the gym and I was a little tired after the weekend. Drop sets were pretty easy though.

Close grip floor press:
80kg x 5
80kg x 5
80kg x 5

Up to x5 @8, repeat. Last set was probably a 9.5. Had planned on doing this lower but just left some weight on the bar and didn't think about it too much. Glad I finished it anyway. Hope I didn't induce unwarranted fatigue.

Expected the body to be wrecked after doing some spotting yesterday, but was surprisingly fine. Good day overall.

December 15. W8D3

Reverse band squat:
40kg x 5 (no band)
60kg x 5 (no band)
80kg x 5
100kg x 4
120kg x 3
140kg x 2
150kg x 2
160kg x 2 (9)
150kg x 2
150kg x 2
150kg x 2

Up to x2 @9. I honestly have no idea if 160 was a 9 or not because this lift variant is so alien to me.

2ct pause bench:
20kg x 5
40kg x 5
60kg x 5
70kg x 4
80kg x 2
90kg x 2
95kg x 2 (9)
90kg x 2
90kg x 2
90kg x 2

Up to x2 @9. Was graaand.

Pendlay row:
40kg x 5
50kg x 5
60kg x 5
70kg x 5
70kg x 5
70kg x 5

Up to x5 @8, repeat. Probably could have gone higher for this, but it's been a long time since I've done these so form and some sort of a back pump was more important.

Good day. Next week is a bit of a deload followed by testing. Lets hope the unavoidable festivities over the weekend don't affect me too badly.

December 20. W9D2

Squat:
20kg x 5
40kg x 5
60kg x 5
80kg x 5
100kg x 3
* belt *
120kg x 1

Bench:
20kg x 5
40kg x 5
60kg x 5
70kg x 3
80kg x 1

Deadlift:
70kg x 3
90kg x 3
110kg x 3
* belt *
130kg x 1
145kg x 1

SBD warmup routines, going no further than 80% of estimated 1RMs. Grand

Had pints last night, so took the morning off and went at lunchtime. The difference in my general mobility is huge when I train later in the day. Sinking the hips down for sumos just came so easy.

Testing 1RMs on Friday. Woop woop!

Deadlift hasn't gone up much, but it's a tricky one. Did 175kg in February, then did a dodgy 190kg during the summer and switched to sumo for a while where I managed 170kg x 3, but no 180kg.

Best breakdown I can do is this.

February meet: 140kg (HB), 90kg, 175kg

Learned low bar and over the course of the summer got a range of rep PRs. Squatted 147.5x5, 155x3 and 157.5x1. Benched 90x5 (tng), 95x3, 97.5x2. Deadlifted 175x3 and 190x1.

September meet: 155kg, 95kg, 170kg, going 3/9 in a day I want to forget.

After the meet, I changed my squat stance because I had a tendency to lose tightness at the bottom and bar always shifted forwards. This mainly involved widening my stance (from around 120% shoulder width to ~ 150%), feet at 45 degrees (as opposed to 30). This was difficult as I had glaring mobility issues and hip weaknesses that made depth very hard to reach. I also changed from conv to sumo stance to work on hips and leg drive.

Tested maxes at the end of October before going on holidays: 150kg, 105kg, 170kg.

Tested maxes yesterday and got 160kg, 107.5kg, 170kg.