stuff was feeling good, squats are feeling ok.
Seeing a physiotherapist next monday, should be good.
Gonna continue the theme of “if its to heavy, or painfull, imma skip it.” with squats for this week.
At home i’m now just really massaging my quad, area/hamstring. 
After the 4x5 with 102,5kg on squat i messaged my coach, told her. " no more squats this week. Waiting for physio first." She agreed.
My left knee (leg thats bin bothering me.) started to act up to. I’dd rate the pain a 6/10.
so just decided to skip all leg stuff, and did the other stuff.
Tomorrow imma skip all the leg related stuff to, and then on friday coach said i should just warm up and see how it feels. IF its bad, no squats, IF its good squat.
so i guess ill see what the physiotherapist appointment says on monday.
Gonna stay positive even tho i’m pretty bummed and sad about this quad stuff.
Skipped all the leg stuff today, knee was feeling good tho.
Bin rolling out my legs like crazy, using a dough roller as suggested by coach.
Bench was feeling great, did floor press felt amazing.
Barbell incline press was feeling amazing to. I decided to see if i could do one semi-heavy single,
I hit 85KG for a good single. No where near 1-RM.
Started school this monday, (internship to be exact.) Having a structure back into life, unlike during vacation is amazing. My sleep is better, i’m feeling healthier, this will help my gains.
Also my “diet” is better. 
i’ll see what happens tomorrow, with squats. Gonna give a bit of a more detailed log entry tomorrow with some progress, both body/strength wise.
Still gonna see the physiotherapist on Monday.
Comp bench was feeling super easy, i smoked the 3x6, wanting to do up the weight and do like 80-85.
Deadlifts where, well easy to. I was deadlifting together with another guy, stripping weight, and putting it back on is no fun. 
this week i’ve bin doing some good-girl, bad-girl super sets at the end of my workout, and i think its helped me to. gonna keep those in, very light weight, bunch off reps, controlled movement.
Excited to see what training brings next week.
Squats are feeling better and better. My knee wasn’t hurting anymore, so thats good.
Bench: Just to heavy. 85KG last week was perfect, 87,5kg is to high.
The deadlift variation is pretty fun to, i enjoy it.
Decided to cut one day from squats, due to my knee issue. When thats fixed ill most likely be squatting 5x times a week again.
Mentally im just not 100% there the past couple of days, Working on it tho.
I’m very excited for when the volume face ends, and the strength fase starts to
So, no squats today.
Bench was easy as hell.
RDL where fine, Its a great movement that i’m a huge fan off.
Skipped the leg press for the same reason of the squats.
Me and some guys at the gym messed around with muscle ups, and some other stuff.
Wasn’t able to get a muscle up, i think its due to technique.
I was however, able to get a one handed snatch of 40kg. (i’ll ad a video of this later.)
I also did a couple sumo deads, to try out form. I think that after my next meet i wanna mess around with sumo for a bit.
Happy training.
Video of one handed snatch.
Fake plates lol
If i had the money to spent on fake plates i wouldn’t be training in a comercial gym
They are bumper plates tho.
if it was sarcasm, sorry i missed it.
FS where amazing! NO more knee pain, nor any quad pain.
Had a reracking fail during the second set, could have bin very bad.
3rd/ (4th set) I did 3-5 second paused extremely deep for the sake of it.
Squatting with no pain=happy me.
Everything else was fine!
Super excited for tomorrows session.
Bench, loved it. Bench is feeling very strong. 80kg for some pause reps was easy.
Did a rep out with 90KG afterwards, hit 8 reps, failed the 9th.
Deadlifts! So, this weight was my 1RM not to long ago!! Now i’m doing it for sets of 5.
So, coach decided to up the weight from 132,5kg to 140, i think 137,5kg would’ve bin better.
These where slightly touch and go. Gonna do dead stop deads next week with this weight.
Strength is getting there!
Video’s:
So, bin sick since sunday. did workout yesterday, but just not the strength to do the stuff i wanted to do.
I decided to do a single on squat, and 4 singles on bench, Then i went to deadlifts, and i couldn’t even get tight properly. A well!
Gonna just do light training this week, move this weeks programming up to next week.
warmup
-Beltless/sleeveless workout-
Sleeveless highbar squats 3x5 70kg
Sleeveless lowbar squat 3x1 110kg
Benchpress 1x70kg
Benchpress 1x80kg
Benchpress 1x90kg
Benchpress 1x95kg
Accessorie stuff:
legg exstensions
good girl-bad girl
banded hip thrusts
ab rollouts
stretching/pre hab stuff.
gonna do my normal workout tomorrow, yesterday and today was just getting back into it after being sick,
warmup
Extremely deep 2-5 second paused front squats 72,5kg 3x5
Beltless lowbar squats 140kg (pr) 2x1 (video of last set)
pin press 70kg 3x8
incline bench 50kg 3x8
seated rows 3x8
stretching/ab rollout
Pretty stoked about the 140kg beltless PR. I think i’m good for anywhere around 150-160 with a belt.
That did look pretty good.
PR TIME SOUND THE ALARMS WHAT DID I HIT??!!
So, after yesterday’s easy 140kg beltless, coach decided it was ok if i hit a squat pr with belt.
Got in my new sbd’s today aswel (kitten pissed over my old ones, cunt.)
So warm ups, felt good. everything was feeling great actually!
60kg x 2
80kg x 2
100kg x 2 (belt)
120kg x 1 (belt)
140kg x 1 (belt) I fucked up the walkout, and thought i was gonna be dead with the barbell breaking my neck. Haha.
150kg x 1 (belt) PR! DING DING DING
160kg x 1 (belt) PR 2. (video)
From my meet till now this is a 25kg increase! Excited to see what the real mockmeet brings in december. Gonna take a small deload next week, and then jump back onto the horse!!
Nice.
Thanks!
Does the form look good according to you?
One thing i need to do is squat a little higher maybe.
Good set. Squat is coming along great.
Thanks! I think everything just “clicked”
