SAT NOV 20
SQUAT
warmup: barxsome, 135x5, 225x3, 315x1, 405x1
*belt/wraps
470x2
470x2
335x3 (no belt/wraps, paused)
SUN NOV 21
HANDSTAND PUSHUP
1,2,2,2,1
strict press
145x1,1,1
pullups
BWx5,5
So handstand pushups are hard, didn’t have much of a plan so I just messed around with a couple things.
TUES NOV 23
warmup/stretch
SQUAT
warmup: barxsome, 135x5, 225x3, 315x1, 405x1
*belt/wraps
490x1
490x1
335x5 (no belt/wraps, paused)
Went for only singles today, hit them to good depth. Not absolute maxes but probably no second rep in the tank.
first squat was ok, slight hip drift. Second was worse
THURS NOV 25
SQUAT (no belt, in kilos)
warmup: barxsome, 70x3, 120x3
150x2
170x2 (375)
180x2 (398)
180x2
170x2
180x2
BENCH
warmup: barxsome, 135x5, 185x3
*belt/wraps
225x5x5
Squats felt smooth and fast today. Actually for both bench and squat I started to really get warmed up after the first couple work sets and the rest felt easy. I set the j-hooks one notch higher today by accident but it felt pretty good so I might stick with it. Overall fast, easy, felt good.
FRI NOV 26
SQUAT (no belt, in kilos)
warmup: barxsome, 70x3, 120x3
150x2
170x2 (375)
180x2 (398)
180x2
180x2
Felt a little heavier than yesterday but not too bad, got better the last few sets.
[quote]Astar wrote:
first squat was ok, slight hip drift. Second was worse [/quote]
Drifted to your right, correct? How do you fix that?
SUN NOV 28
warmup/stretch
SQUAT (no belt, in kilos)
warmup: barxsome, 70x3, 120x3, 150x2
170x2
180x2
190x1 (419)
160x3 (paused)
170x3
HANDSTAND PUSHUP
2,2,3,3
My housemate of 2 years came back from UK for American Thanksgiving so we hit the bar last night, I misplaced 75$ while I was there. A good night, but not ideal preworkout conditions. Regardless hit my biggest beltless squat in 5 months and got some work in. Moved my hands out for the handstand pushups and it made it a little easier.
[quote]grettiron wrote:
[quote]Astar wrote:
first squat was ok, slight hip drift. Second was worse [/quote]
Drifted to your right, correct? How do you fix that?[/quote]
Yea I favour my right side occasionally, I think it’s due to an old left knee injury. Usually I just focus on it during my sets. If I think about it and focus on keeping my hips straight it seems to sort itself out (hopefully) plus added stretching/warmup. This seemed to work over the summer and my squat looked alot better then so hopefully the same thing will work now.
WEDS DEC 01
warmup
SQUAT (no belt, in kilos)
warmup: barxsome, 70x3, 120x3
150x2
170x2
180x1
190x1
200x1 (440)
180x2x2
Good squatting today, felt slow starting up but everything seemed to feel better as I added weight to the bar. PR is 450 so about ten pounds off right now, but it actually felt pretty easy, I think there’s more there. The short term goal is to get to a 215-227.5 kg beltless squat.
THURS DEC 02
FRONT SQUAT (no belt, kilos)
warmup: barxsome, 70x3, 90x3, 100x3, 110x3
120x3x3 (265)
130x1
140x1 (309)
Went as deep as I could on these, dropped my hams on to my calves. Felt comfortable and strong. Will maybe work up to and beat old PR at some point, these were a nice change of pace.
away at a competition over the weekend, did a bunch of pullups and some db stuff in the hotel gym
TUES DEC 07
SQUAT (no belt, kilos)
warmup: barxsome, 70xsome, 120x3, 150x2
170x2
180x1
190x1
200x1
180x3
180x3
180x3 → got sloppy here, lost focus and had some hip movement, other sets felt good
PRESS
warmup: barxsome, 95x5
135x2
145x1
155x1
165x1
170xmiss
135x3x5
tried new EFS knee sleeves today, not bad I’ll try them a few more times before I make any decisions. Squats felt good today after I got warmed up, hit another 440 and it felt as if there was more there. I think I’ll go for 210 (462) at some point in the near future. Presses need work.
WEDS DEC 08
warmup/stretch
FRONT SQUAT (kilos)
warmup: barxsome, 60xsome, 90x3
100x3
110x2,2,2
DEADLIFT (no belt)
warmup: 225x3, 315x1, 405x1
455x2,2,2
BB ROWS
225x6,6,6
a couple short death marches w/ 40s
Felt tight today, took a while trying to loosen up. Deadlifts didn’t feel good but I haven’t really done any pulling in several weeks, a little more emphasis and they should bounce back. Overall meh workout
THURS DEC 09
stretch
SQUAT (no belt, kilos)
warmup: barxsome, 70x3, 120x3, 150x2
170x2
180x1
190x1
150x5,5
Lower back was sore today, everything felt tough on it. 190 moved well but I didn’t want to push it
so was out of the gym most of the past week due to exams and such. Got back in today.
WEDS DEC 15
stretch
SQUAT (no belt, kilos)
warmup: barxsome, 70x3, 120x3, 150x2
170x2
180x1
190x1
200x1
180x2
180x2 → fatigue, hips went up first
BENCH
warmup: barxsome, 135x5, 185x3
225x5
235x5
245x5
225x5
Squats didn’t feel good warming up but they kept moving ok and I hit a decent single. Felt like a little bit of hip movement on a few reps. Didn’t wrap wrist or belt up for benches, I’m thinking of doing a 100% raw meet in Feb and they don’t allow wrist wraps so I wanted to see how it felt. Not a big difference honestly, bench felt ok, got some good work in.
THURS DEC 16
stretch
DEADLIFT (beltless)
warmup: 225x3, 315x3, 405x1
455x5
475x4
405x5
SQUAT (no belt, kilos)
warmup: barxsome, 70x3, 120x3, 150x2
170x3
170x3
Back was already sore after the first few warmup sets, not sure if it’s because I haven’t pulled in a while or my technique is off somehow. Will need to video from the side next time, wanted 5 @ 475 but back said no. Nothing felt fast but most of the reps moved smoothly, significant improvement over last week. Squats were tough since my low back was pumped
SAT DEC 18
SQUAT (texas squat bar)
warmup: barxsome, 155x3, 235x3, 325x2
385x3
385x3
385x3
385x3
385x3
385x3
BB ROW
225x6,6,6
Back home, lifted in the garage. Finally got to use my squat bar, it feels locked in and stable. Cold as hell but the reps were all pretty easy, technique was decent.