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HenkIcon...02-05-2016 @ 23:56 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 2 May - Squat / Bench / Dead

Week 6

Squat

BW x 6
60 x 3
80 x 2
100 x 2

Belt
122.5 x 2
132.5 x 2
132.5 x 2
140 x 2
140 x 2
140 x 2

Bench

Bar x 6
40 x 3
60 x 3
80 x 2

Belt
102.5 x 2
110 x 2
110 x 2
115 x 2
115 x 2
115 x 2

Dead

Belt, DOH
100 x 2
120 x 2

140 x 2
150 x 2
150 x 2
160 x 2
160 x 2
160 x 2

Was a little tired and stiff today. Most reps were probably a tad slower than last week, though there were a few faster ones in there.
HenkIcon...06-05-2016 @ 00:22 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Thu 5 May - Squat / Bench / Dead

Squat

Sleeves
BW x 6
60 x 3
80 x 2
100 x 2

Belt
122.5 x 2
132.5 x 2
132.5 x 2
167.5 x 2
167.5 x 2

Bench

Bar x 6
40 x 3
60 x 3
80 x 2

Belt
102.5 x 2
110 x 2
110 x 2
137.5 x 2
137.5 x 2

Dead

DOH, belt
100 x 2
120 x 2

140 x 2
150 x 2
150 x 2
190 x 2
190 x 2

Last session of this 6 week block tonight, and it was great. Only 2 sets at top weights rather than the 3 I've been doing.

Squats were fast, with reps in the tank. Bench was good too, at least one rep left. At least one rep left on deads too, which moved very nicely indeed.
HenkIcon...09-05-2016 @ 22:54 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 9 May - Squat / Bench / Dead

Squat

BW x 6
60 x 3
80 x 2
100 x 2

Belt
122.5 x 2
132.5 x 2
140 x 2

Bench

Bar x 6
40 x 3
60 x 3
80 x 2

Belt
102.5 x 2
110 x 2
115 x 2

Dead

Belt, DOH
100 x 2
120 x 2

140 x 2
150 x 2
160 x 2

De-load week, just did half of light volume today.
HenkIcon...12-05-2016 @ 00:31 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Wed 11 May - Squat / Bench / Dead

Squat

Sleeves
BW x 5
60 x 2
80 x 2
100 x 2

Belt
120 x 1
140 x 1
160 x 1

180 x 1
190 x 1
200 x 1 PB

Bench

Bar x 5
40 x 2
60 x 2
80 x 1

Belt
100 x 1
120 x 1

140 x 1
150 x 1
155 x f

Dead

DOH, belt
100 x 2
120 x 2
140 x 1
160 x 1
180 x 1

200 x 1
210 x 1
Straps
220 x 1 PB

Max testing today, a day early as I'm away for a few days after today.

Squat went well, managed a PB (though this was with sleeves). Maybe a few KGs left in the tank, although the last rep was borderline on depth I think (vids to follow).

Bench was hard. Equalled my PB but failed the last attempt (with a fight trying to get it).

Dead was best of all. 200 moved really well, easily the best it's ever felt. Managed 210 DOH (a DOH PB), then made 220 with straps (a PB). I'll have to try alternate hands soon as I've entered a comp.
HenkIcon...12-05-2016 @ 00:38 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Post Edited: 12.05.2016 @ 00:50 AM by Henk
Max testing vids:



















HenkIcon...23-05-2016 @ 22:41 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 23 May - Squat / Bench

Week 1

Squat

BW x 5
60 x 3
80 x 2
100 x 2

Belt
120 x 2
Sleeves
140 x 1

160 x 2
160 x 2
160 x 2
160 x 2
160 x 2

Bench

Bar x 5
40 x 3
60 x 2
80 x 2

Belt
100 x 2
120 x 1

130 x 3
130 x 3
130 x 3
130 x 3
130 x 3

Bench holds (3 secs)

140 x 1
160 x 1

182.5 x 1
182.5 x 1
182.5 x 1

Week 1 of my new 12 week routine from AMHPower, to take me to the comp.

This was my first session in 11 days, I was hoping it would feel great but it felt harder than I was expecting. I'm overdue a chiro appt which isn't helping.

Squat was OK, just as well as today was the lighter session. Bench felt heavy, hopefully just due to the break. First time I've done bench holds, did a couple of lighter ones to make sure I got the unrack right - they actually felt strong.
HenkIcon...25-05-2016 @ 23:28 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Wed 25 May - Deadlift

DOH
60 x 3
100 x 3

Belt
120 x 2
140 x 2
160 x 1

187.5 x 3
187.5 x 3
Straps
187.5 x 3
187.5 x 3
187.5 x 3

Was a smidge tight today after Monday's session. Right hip was sore, giving me a bit of pain in my SI and adductor.

Technique felt off, probably only managed one good rep on each work set. Wasn't in danger of missing any reps, but it was hard again. Used straps on the last 3 sets, should probably have manned up and stuck to DOH.

Had intended to do some assistance, but decided to rest hip instead.

Have a chiro appt tomorrow, hopefully that will improve things a bit.
StevenFattyIcon...26-05-2016 @ 22:52 
Avatar
My name is Steven , I am a fatty.
Member 6048, 393 posts
It's really good to see how you have progressed. Your routine is interesting. I predict at some point I may have to adopt a two day a week training routine like yours. Did you design it yourself?
HenkIcon...27-05-2016 @ 22:35 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
StevenFatty said:It's really good to see how you have progressed. Your routine is interesting. I predict at some point I may have to adopt a two day a week training routine like yours. Did you design it yourself?


Thanks.

No I didn't design it, AMHPower did. He's just moved me back to a mostly 3 days a week routine, to build on the 2 day one.
HenkIcon...28-05-2016 @ 21:48 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Sat 28 May - Squat / Bench

Squat

Sleeves
BW x 5
60 x 3
80 x 2
100 x 2

Belt
120 x 2
140 x 2
160 x 1

170 x 2
170 x 2
170 x 2
170 x 2
170 x 1

Squat holds

200 x 1
220 x 1

240 x 1
240 x 1
240 x 1

Bench

Bar x 5
40 x 3
60 x 2
80 x 2

Belt
100 x 1

122.5 x 2
122.5 x 2
122.5 x 2
122.5 x 2
122.5 x 2

Tough session today. Had a long chiro appt on Thu, thought I had recovered but hip was aching when squatting so maybe not.

Top squat sets were supposed to be triples, but wasn't confident as second reps weren't easy so stuck to doubles. Wimped out on the last double too. Managed the holds, so wasn't all bad.

Bench also felt heavy apart from a couple of sets, so hopefully just an off day.
HenkIcon...31-05-2016 @ 23:34 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Tue 31 May - Deadlift

Week 2

DOH
60 x 3
100 x 3

Belt
120 x 2
140 x 2
160 x 2

175 x 5
175 x 5
Straps
175 x 5
175 x 5
175 x 2

Struggled again tonight, may have to adjust maxes down a bit. Grip was going on set 2, had to add in straps. Only made 2 on last set, back was starting to get sore so bailed out.
HenkIcon...02-06-2016 @ 23:14 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Thu 2 Jun - Squat / Bench

Squat

Sleeves
BW x 5
60 x 3
80 x 3
100 x 3

Belt
120 x 2
140 x 2

152.5 x 2
152.5 x 2
152.5 x 2
152.5 x 2
152.5 x 2

Bench

Bar x 5
40 x 3
60 x 2
80 x 2

Belt
100 x 2
120 x 1

125 x 4
125 x 4
125 x 4
125 x 4
125 x 4

Bench holds (3 secs)

160 x 1

180 x 1
180 x 1
180 x 1

Reduced my maxes a little and recalculated my progression, to make sure I get the reps.

Squat was OK, didn't feel heavy but didn't feel easy either. Bench was hard but not maximal. Holds were heavy but felt strong.

I'm noticing that the fifth set on any heavy exercise seems disproportionately hard.
HenkIcon...04-06-2016 @ 22:40 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Sat 4 Jun - Deadlift

DOH
60 x 3
100 x 3

Belt
120 x 2
140 x 2
160 x 1

177.5 x 4
Straps
177.5 x 4
177.5 x 4
177.5 x 4
177.5 x 4

Another tough session. Was hoping to do everything DOH but grip was going early on so switched to straps.
HenkIcon...08-06-2016 @ 00:18 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Tue 7 Jun - Squat / Bench

Week 3

Squat

Sleeves
BW x 5
60 x 3
80 x 2
100 x 2

Belt
120 x 2
140 x 2

162.5 x 4
162.5 x 3
162.5 x 3
162.5 x 2
162.5 x 2

Squat holds

210 x 1

230 x 1
230 x 1
230 x 1

Bench

Bar x 5
40 x 3
60 x 2
80 x 2

Belt
100 x 1

117.5 x 2
117.5 x 2
117.5 x 2
117.5 x 2
117.5 x 2

Target was 4s today on squat. Managed that on first set but last rep was on the limit - wimped out a bit on subsequent sets. Holds felt heavy too.

Bench started out hard, but manned up and it got a lot easier.

Slept crap last night, did 6 hours travelling today and did the session late - probably affected things.
HenkIcon...10-06-2016 @ 23:22 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 10 Jun - Deadlift

DOH
60 x 3
100 x 2

Belt
120 x 2
140 x 2
160 x 1

167.5 x 5
167.5 x 5
167.5 x 5
167.5 x 5
167.5 x 5

Technique seemed a little off on first work set, but after that everything moved fairly snappily. Managed to do everything DOH too.

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