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Henk		...	19-07-2017 @ 23:59
Member 5095, 783 posts SQ 200, BP 162.5, DL 220 582.5 kgs @ 119kgs UnEq	John said:Very consistent and progressive log Henk great work. Cheers
Henk		...	20-07-2017 @ 00:01
Member 5095, 783 posts SQ 200, BP 162.5, DL 220 582.5 kgs @ 119kgs UnEq	Wed 19 Jul - Squat / bench Squat Sleeves Beltless Paused Sit x 2 BW x 5 60 x 3 80 x 3 100 x 3 Not paused Belt 120 x 3 120 x 3 120 x 3 Bench Bar x 8 40 x 5 60 x 3 80 x 3 100 x 3 100 x 3 100 x 3 Joints felt a bit achy today, didn't seem to affect anything.
Henk		...	21-07-2017 @ 22:22
Member 5095, 783 posts SQ 200, BP 162.5, DL 220 582.5 kgs @ 119kgs UnEq	Fri 21 Jul - Squat / bench Squat Beltless Sleeves Paused Sit x 2 BW x 5 60 x 3 80 x 3 100 x 3 Belt Not paused 120 x 3 140 x 3 160 x 1 175 x 3 175 x 3 175 x 3 Bench Bar x 8 40 x 5 60 x 3 80 x 3 100 x 2 Belt 120 x 1 140 x 3 140 x 3 140 x 3 Another great session. Last rep of each work set on squats was slower than the others, but was never in doubt - I've been trying hard to keep my form, just need now to use the right muscles to complete the reps. Bench actually felt easier than last week, concentrating on getting tight and staying that way really seems to be helping.
Henk		...	24-07-2017 @ 22:53
Member 5095, 783 posts SQ 200, BP 162.5, DL 220 582.5 kgs @ 119kgs UnEq	Mon 24 Jul - Squat / bench Squat Sleeves Beltless Paused Sit x 2 BW x 5 60 x 3 80 x 3 100 x 3 Not paused Belt 120 x 3 140 x 3 160 x 3 160 x 3 160 x 3 Bench Bar x 8 40 x 5 60 x 3 80 x 3 100 x 2 120 x 1 Belt 130 x 3 130 x 3 130 x 3 First work sets of both exercise felt a tad heavy, but the others were fine. Did a couple of technique tweaks in preparation for a new routine - will start that next week for a 13 week run in to my next comp.
Henk		...	26-07-2017 @ 21:53
Member 5095, 783 posts SQ 200, BP 162.5, DL 220 582.5 kgs @ 119kgs UnEq	Wed 26 Jul Change of tack today, trying out some of the movements I'll be doing from next week for 3 weeks during a GPE block. For squat/quads did split squats, worked up to some sets of 6 at 60. Technique is hard to get right to say the least, and was blowing hard. For bench/pecs did flyes with my grappler, just added some 5's to the bars as was working out the best way to do them (did some on blocks, settled on a very slight incline on a bench). Will be doing RDL for dead/hams. Next week I start with 8's, that will be a cardio fest and probably some DOMS.
Henk		...	29-07-2017 @ 10:37
Member 5095, 783 posts SQ 200, BP 162.5, DL 220 582.5 kgs @ 119kgs UnEq	Fri 28 Jul - Squat / bench Squat Beltless Sleeves Paused Sit x 2 BW x 5 70 x 3 90 x 3 Belt 110 x 3 Not paused 130 x 3 140 x 1 160 x 2 180 x 3 180 x 3 180 x 3 Bench Bar x 8 40 x 5 70 x 3 90 x 3 110 x 2 Belt 130 x 1 142.5 x 3 142.5 x 3 142.5 x 3 Last session of this routine, a little more left probably. Was in an unfamiliar gym on different kit, so quite happy. Last rep of second and third squat work sets were hard, but not massive grinders - tech did fall apart a bit though. Last reps on bench were hard too, but mainly because of my setup on the bench.
John		...	30-07-2017 @ 20:20
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260 715.0 kgs @ 130kgs UnEq	Nice squatting there sir,holding the course well nice progress
Henk		...	01-08-2017 @ 23:03
Member 5095, 783 posts SQ 200, BP 162.5, DL 220 582.5 kgs @ 119kgs UnEq	John said:Nice squatting there sir,holding the course well nice progress Thanks, that routine certainly seems to work.
Henk		...	01-08-2017 @ 23:17
Member 5095, 783 posts SQ 200, BP 162.5, DL 220 582.5 kgs @ 119kgs UnEq	Tue 1 Aug - Split squat / grappler flye / RDL Split squat Sit x 2 BW x 5 40 x 5 60 x 8, 8, 8 grappler flye Wide pressups x 5 Bars x 5 Bars + 5s x 8, 8, 8 RDL Bar x 3 60 x 3 100 x 8, 8, 8 Week 1 of a 13 week cycle to my next comp. Was away yesterday so had to do it today instead. First 3 week block is general preparatory exercises. First session of the week is hypertrophy, with this one being 3 sets of 8. Basically hitting quads for squats, chest for bench and hams for deadlift. Knees were a bit sore on split squats today, so probably went a little light. Flyes felt good, but struggled a bit putting the bars down after the sets. Probably went a bit light on RDLs, but haven't deadlifted for months so didn't want to push too much just yet.
Henk		...	03-08-2017 @ 23:06
Member 5095, 783 posts SQ 200, BP 162.5, DL 220 582.5 kgs @ 119kgs UnEq	Thu 3 Aug - Squat / bench / dead Squat Beltless, sleeves Sit x 2 BW x 5 60 x 3 80 x 3, 3, 3, 3, 3, 3 Bench Paused Bar x 8 40 x 5 65 x 3, 3, 3, 3, 3, 3 Dead Beltless, DOH 65 x 3 87.5 x 3, 3, 3, 3, 3, 3 Second session of the week is power on competition exercises, with this one being 6 sets of 3 @ 40%. The aim is to accelerate, not just do them fast. It was nice to get back to doing deads.
Henk		...	05-08-2017 @ 22:51
Member 5095, 783 posts SQ 200, BP 162.5, DL 220 582.5 kgs @ 119kgs UnEq	Sat 5 Aug - Split squat / grappler flye / RDL Split squat Beltless Sit x 2 BW x 5 40 x 5 60 x 3 70 x 3 80 x 3 85 x 6 Grappler flye Wide press-ups x 5 Bars x 5 Bars + 5 x 5 Bars + 7.5 x 3 Bars + 10 x 6 RDL DOH 60 x 3 100 x 3 120 x 3 Belt 140 x 6 Third session of the week is strength, with this one being a 6RM with the day 1 exercises. Was a bit tired and stiff today. Still trying to get the hang of split squats, right leg seems weaker than left, though tech feels different on that side too. Struggling with flyes too, seem to feel those more in the arms RDLs were good, would have pushed a bit more if I didn't already feel tight in the back.
Henk		...	07-08-2017 @ 22:15
Member 5095, 783 posts SQ 200, BP 162.5, DL 220 582.5 kgs @ 119kgs UnEq	Mon 7 Aug - Split squat / grappler flye / RDL Split squat Sit x 2 BW x 5 40 x 5 60 x 3 70 x 7, 7, 7 Grappler flye Pressups x 5 Bars x 5 Bars + 5s x 5 Bars + 7.5 x 7, 7, 7 RDL 60 x 5 100 x 3 120 x 3 Belt, straps 140 x 7, 7, 7 Week 2. Session 1 is 3 sets of 7, should be 5Kg increase on last week but added more where last week was too light. Split squats are getting more comfortable, at least my knees seem to be adjusting to them. Flyes too were better, I think focusing on using my pecs helped . I'm liking RDLs, probably should have gone a bit heavier.
Henk		...	10-08-2017 @ 00:42
Member 5095, 783 posts SQ 200, BP 162.5, DL 220 582.5 kgs @ 119kgs UnEq	Wed 9 Aug - Squat / bench / dead Squat Beltless, sleeves Sit x 2 BW x 5 60 x 3 85 x 3, 3, 3, 3, 3, 3 Bench Paused Bar x 8 40 x 5 60 x 3 70 x 3, 3, 3, 3, 3, 3 Dead Beltless, DOH 70 x 3 95 x 3, 3, 3, 3, 3, 3 Today was CE 6 sets of 3 @ 43%.
Henk		...	11-08-2017 @ 22:04
Member 5095, 783 posts SQ 200, BP 162.5, DL 220 582.5 kgs @ 119kgs UnEq	Fri 11 Aug - Split squat / grappler flye / RDL Split squat Beltless Sit x 2 BW x 5 40 x 5 60 x 5 80 x 3 85 x 5, 5, 5 Grappler flye Wide press-ups x 5 Bars x 5 Bars + 5 x 5 Bars + 10 x 5, 5, 5 RDL DOH 100 x 3 Belt 140 x 3 Straps 155 x 5, 5, 5 Today was 3 x 5 @ last week's 6RM. Squats felt quite unstable today. Flyes were OK, but still not sure I'm getting them right. I increased the weight again on RDLs, which felt good.
AMH_Power		...	11-08-2017 @ 22:10
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320 880.0 kgs @ 104kgs UnEq	looking solid!

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