SUN DEC 19
stretch/warmup
SQUAT (texas squat bar)
warmup: barxsome, 145x3, 235x3, 325x2
355x6 (decent)
355x6 (decent)
355x6 (hard, set bar a little low)
MON DEC 20
SQUAT
warmup: 145xsome, 235x3, 325x2, 375x2, 375x1
415x1
435x1
455x2xfail
Just missed 455, it’s close. I was having some digestive troubles so was having trouble pushing out with my abs.
[quote]Astar wrote:
Just missed 455, it’s close. I was having some digestive troubles so was having trouble pushing out with my abs. [/quote]
Oh no! So irritating when that happens… like when you’re trying to deadlift and there’s a good chance you could shit yourself if you let your guard down just a little. Very distracting!
[quote]grettiron wrote:
[quote]Astar wrote:
Just missed 455, it’s close. I was having some digestive troubles so was having trouble pushing out with my abs. [/quote]
Oh no! So irritating when that happens… like when you’re trying to deadlift and there’s a good chance you could shit yourself if you let your guard down just a little. Very distracting![/quote]
Hahaha oh yea, I think squats are the worste from having the weight pressing down on you, the pressure almost forces it out 
THURS DEC 23
BENCH (no wraps/belt, paused)
warmup: barxsome, 135x5, 185x3
225x3
245x3
275x3 → PR
245x3
225x3
Tied a bench PR, everything felt easy.
CHRISTMAS MORNING LIFTING
SQUAT (no belt, rock bottom)
warmup: barxsome, 145x5, 235x3, 325x2
375x2
395x1
415x1
375x5 → PR?
345x3 (paused)
Deepest squats I’ve ever done, still playing with the technique but they felt good. 415 was strong and fast but I don’t have a way of dumping safely yet so I didn’t try more.
MORE CHRISTMAS LIFTING
SQUAT (no no no and deep)
warmup: barxsome, 145x5, 235x3, 325x2
375x2
405x1
405x1
Took some video while there was light out to check form. Looks good for the most part, maybe a slight tilt on a couple reps but overall everything looks good.
SUN DEC 26
SQUAT (no no no and deep)
warmup: barxsome, 145x5, 235x3, 325x2
375x2
395x2 (decent)
405x2 (decent)
415x2 (easy) → pr?
425x2 (easy) → PR
435x2 (tough) → new PR!
445x1 (solid)
415x4 (hard) → PR
BB ROWS
225x8,8,8
looks like I got my Christmas wish and turned into freaking superman, at 405 I wasn’t sure if 415 would go for two but each set felt so easy I just kept adding weight, it was incredible. Going in my right knee was feeling a little sore but it felt great during the workout. I dunno, guess it was one of those incredible workouts you get from time to time. Merry f*cking Christmas!
MON DEC 27
DEADLIFT (no belt)
warmup (sumo): 185xsome, 225x3, 326x2, 416x1
466x1
506x1
506x1
526xmiss
*switched to conventional
526x1 (easy)
546x1 → PR
506x3 → PR
Tried sumo to see how it felt. Switched over to conventional and hit some big PRs, 546 felt pretty good, there is definately more in the tank. Could have had maybe one more rep at 506. Another awesome day.
TUES DEC 28
SQUAT (no belt, deep)
warmup: barxsome. 145x5, 235x3, 325x2, 375x2
405x1
415x3 (hard)
415x3 (decent)
415x3 (max)
THURS DEC 30
BOARD PRESS (kilos)
warmup (to chest): 75x5, 95x3, 125x2 (275)
*4 board
145x3 (320)
155x3 (340)
175xmiss
165x3 (364)
SQUAT
warmup: barxsome, 155x5, 245x3, 335x2
385x2
425x1
450x1 → tie PR
465x1 → big PR
465 was hard as hell, stalled hard out of the hole when my hips came up and had to let the bar roll down my back some to get my chest through. I thought it was 455 so was a little surprised at how hard it was but when I counted after I realized the extra 10. Pretty awesome.
SUN JAN 02
SQUAT
warmup (front squats): barxsome, 145x5, 195x3, 235x2, 285x1
(back squats)
285x2
325x2
375x2
395x1
415x1,1,1,1,1
375x6
Couldn’t really get my head into this workout, everything felt light and moved pretty smooth but technique just felt a little sloppy.
MON JAN 03
BENCH (kilos)
warmup: 75x5, 95x3
*wrist wraps
125x2
135x1
125x2+miss, back slid a little and didn’t have the position for the 3rd rep
SQUAT
warmup: 155x5, 245x3, 335x2
385x2
405x1
425x1 (dropped chest slightly at start)
445x1 (decent and smooth)
405x5 → PR
BB ROWS
235x6,6
Pretty good session. Benched within 5kg of my PR, I need to pick up the reps at 275 though. Once I can rep it for 5 I feel confident 320+ will go. Squats were good, hit a long time goal of mine to rep 405 for 5 with no belt. I think I was good for one more, maybe two. It’s time to start looking for 405x10.
Very nice squat, that looked great.
[quote]grettiron wrote:
Very nice squat, that looked great.[/quote]
Thanks man the squat is really starting to feel good
WEDS JAN 05
SQUAT
warmup (front squats): barxfew, 145x3, 195x3, 235x3, 285x1
(switch to back squat)
285x2, 325x2, 375x2, 415x1
385x6
385x6
385x6
Favoured my right side on some of the later reps, hopefully not too dramatically. Overall everything felt light and moved pretty well. I was leaning over a little more then I’d like in warmups.
THURS JAN 06
BOARD PRESS (in kilos)
warmup (to chest): 70x5, 90x3, 120x2
*3 board
140x3 (308)
150x3 (331)
160xmiss
150x2 (sloppy as hell, all over the place)
140x3
DEADLIFT
warmup (sumo): somexsome, 325x3, 415x3, 465x1
*convential
506x1
506x1
506x1
Felt beat up, arms were sore so controlling the bar was hard. Deads didn’t feel fast but no grinders either. Meh overall, but got some work in.
MON JAN 10
warmup: hip felxor stretch, hamstring stretch, groin stretch
SQUAT
warmup: barxsome, 135x5, 225x3, 315x2, 365x2
got shit from a trainer about having my bag in the gym…apparently this is a policy. So I left, ate, bought a lock, took a nap then came back
SQUAT
warmup: same as above
405x1
425x1
440x1 (good)
440x1 (sloppy as hell, let chest drop)
440x1 (better, still a little forward)
405x4 (decent)
365x3 (3 count pause)
Not alot of food today, am trying to fix that now by making heaps of chicken. Decent workout, 440 feels good for an openner, even with technique errors it went up easy.
WEDS JAN 12
warmup: stretch hip flexors/hams x2, groin stretch
SQUAT (in kilos)
warmup (front squats): barxfew, 70x3, 90x3, 110x2, 120x1
*backsquat
150x2, 170x2, 180x1, 190x1
200x1
206.8x1 (456)
190x1
BENCH
warmup: barxsome, 135x5, 185x3
225x5
245x5
255x5
235x5
225x5
Had a pre workout meal that didn’t sit right. All warmup sets of squats were supersetted with trips to the toilet. At 190 things seemed to level out and I felt ok. 200 was easy but I was leaning forward a little on the way up so I didn’t go up to 210 like a planned. the 456 was strong and only the slightest grind at the sticking point. I think this will be solid for an openner and second attempt. Benching was ok, 255 was a 5 rep max today. I think it ties my PR. Anyways not bad. I’m looking to hit a heavy triple next week.
THURS JAN 13
DEADLIFT
warmup (sumo): 135xsome, 225x3, 315x3, 405x2
*straps, conventional
455x5
455x5
455x5
Just some lighter weight to get some work in, none of the reps were hard but my body wasn’t feeling like deadlifting today.
FRI JAN 14
warmup: stretch hip flexors/hams x2, groin stretch
SQUAT
warmup: barxsome, 135x5, 225x3,315x2, 365x2
405x4 (hard, not alot of speed)
405x4 (hard, last rep or two sloppy)
405x2 (decent)
405x2 (hard, out of gas)
BB ROWS
235x8,8,8
SUN JAN 16
BOARD PRESS
warmup (to chest): somexsome, 135x5, 185x3, 225x3, 275x3 (tie PR)
*2 board
295x3
315x1 → missgroved second rep
*training partner left at this point so dropped the board
225x3 (5 count pause on chest)
warmup: stretch hip flexors/hams x2, groin stretch
SQUAT (kilos)
warmup: barxsome, 70x3, 120x3, 150x2, 170x2
180x1
190x1
200x2 (441) → PR
190x1 → was thinking 3, absolutley done after a single
Didn’t feel great warming up the squats, didn’t even feel good with the weight on my back but hit a new 2 rep PR anyways. Board presses were meh, tied a PR warming up though which is cool. Second rep I touched too low so the 3rd was a grind. Should be good for 4 if I keep my technique.
