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| Henk |  | ... | 06-06-2018 @ 23:35 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Tue 5 Jun - Rack press Bench Bar x 8 40 x 5 70 x 3 90 x 3 110 x 2 Rack press 120 x 2 125 x 5 115 x 5, 5, 5, 5 Rack press today, top set aiming for RPE 8, followed by 4 sets at 10% reduction. Top set was probably a little under 8. | ||
| Henk | | ... | 07-06-2018 @ 23:04 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Thu 7 Jun - Deficit dead / Anderson squat Deficit dead DOH 70 x 3 90 x 3 120 x 3 Belt Deficit 140 x 2 160 x 5 150 x 5, 5 Straps 150 x 5, 5 Anderson squat 70 x 3 90 x 3 120 x 2 120 x 5 110 x 5, 5, 5, 5 Deads and squats tonight, first set at RPE 8, remaining sets 10% reduction. 5 sets target (but only did 4). Deads felt good and fast, probably a little too light. Squats were better than Monday (with less knee pain), much better balance, but still embarrassingly light. | ||
| Henk | | ... | 09-06-2018 @ 00:10 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Fri 8 Jun - Rack press Bench Bar x 8 40 x 5 70 x 3 90 x 3 110 x 2 Rack press 120 x 2 130 x 5 120 x 5, 5, 5, 5 Undershot top set again, as well as backoffs  | ||
| Henk | | ... | 11-06-2018 @ 22:57 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Mon 11 Jun - Anderson squat / deficit dead Squat Sit x 2 BW x 5 70 x 3 90 x 3 110 x 2 Belt 130 x 2 150 x 1 170 x 1 Anderson 100 x 2 120 x 2 130 x 1 140 x 5 125 x 5, 5 Dead DOH, belt 120 x 2 140 x 2 Deficit 160 x 1 Straps 170 x 5 155 x 5 Target was 3 sets of 5 today, top set RPE 9 with 2 back offs at 15% reduction. Warmed up with normal squats, stopped at 170 which felt heavy. Andersons were better today, felt more confident with them. Deficits were OK, maybe under cooked again, just did one back off as I was gassed by then. Realised afterwards that I reduced by 10% and not 15... | ||
| Henk | | ... | 13-06-2018 @ 23:37 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Tue 12 Jun - Rack press Bench Bar x 8 40 x 5 70 x 3 90 x 3 110 x 2 Rack press 120 x 2 140 x 5 120 x 5, 5 Top set target was RPE 9 tonight, which I got about right. Back offs were 15% less. | ||
| Henk | | ... | 14-06-2018 @ 23:37 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Thu 14 Jun - Deficit dead / Anderson squat Deficit dead DOH 70 x 3 90 x 3 120 x 3 Belt 140 x 2 Deficit 160 x 1 Straps 180 x 5 155 x 5, 5 Anderson squat 70 x 3 120 x 2 120 x 1 145 x 5 122.5 x 4, 5 Deads felt good. Anderson's still getting better, managed to trap my fingers a bit though. | ||
| Henk | | ... | 16-06-2018 @ 17:58 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Sat 16 Jun - Rack press Bench Bar x 8 40 x 5 70 x 3 90 x 2 110 x 2 Rack press 120 x 2 140 x 5 120 x 5, 5 Trained a day late to train with my daughter. Felt a little heavier today, maybe because it was earlier in the day, and also I'd eaten less than usual. | ||
| John |  | ... | 16-06-2018 @ 19:41 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | How are you finding Anderson squats I've just started with them. | ||
| Henk | | ... | 16-06-2018 @ 23:44 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | John said:How are you finding Anderson squats I've just started with them. Very hard. Struggling with position as well as strength - hopefully there will be a good carry over in week 3. | ||
| Henk | | ... | 19-06-2018 @ 20:57 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Mon 18 Jun - Anderson squat / deficit dead Squat Sit x 2 BW x 5 70 x 3 90 x 3 110 x 2 Belt 130 x 2 150 x 1 170 x 1 Anderson 120 x 2 130 x 5 117.5 x 5, 5, 5 Dead DOH, belt 120 x 2 140 x 2 Deficit 160 x 1 160 x 2 Tough night tonight. Squat warmups were OK, last rep moved better than recently, but Andersons were hard (also skipped last set). Just didn't have anything on deads, last warmup was heavy so tried a set at that weight and just gave up on it. | ||
| Henk | | ... | 19-06-2018 @ 20:59 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Tue 19 Jun - Rack press Bench Bar x 8 40 x 5 70 x 3 90 x 3 110 x 2 Rack press 125 x 1 135 x 5 120 x 5, 5, 5 RPE 8 again, probably about right but tired by the end (so skipped a set). | ||
| Henk | | ... | 23-06-2018 @ 21:19 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Fri 22 Jun - Rack press Bench Bar x 8 40 x 5 70 x 3 90 x 2 110 x 2 Rack press 120 x 1 135 x 5 120 x 5, 5, 5 Was meant to do dead/bench/squat today (had chiro on Wed so delayed Thu dead/squat session), but warmed up deads and they didn't feek right so just did bench. Felt OK. | ||
| Henk | | ... | 25-06-2018 @ 21:38 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Mon 25 Jun Squat / bench Squat Sit x 2 BW x 5 70 x 3 90 x 3 110 x 3 Belt 130 x 3 150 x 3 160 x 3 Bench Bar x 8 40 x 5 70 x 3 90 x 3 110 x 2 125 x 3 140 x 3 Still feeling a bit tired. Have entered the NW Masters in Aug, so decided to see how 75% felt before I build for that. Squat moved well at 150 but slowed a little at 160 (vids look OK though). Bench was easy at 125, tried a set at 140 (85%) which was slower at the end. Will probably take it easy this week and then start again on Monday. | ||
| Henk | | ... | 27-06-2018 @ 22:34 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Wed 25 Jun Bench / squat / dead Bench Bar x 8 40 x 5 70 x 3 90 x 3 110 x 9 Squat Sit x 2 BW x 5 70 x 3 90 x 3 Belt 120 x 3 140 x 9 Dead 70 x 3 120 x 3 140 x 2 150 x 9 Had intended to do 3x3 @ 65% tonight, but it was hot and I wanted to get out quickly, so I did 1x9 instead. Bench was set up, so I started with that. I was blowing after squats, haven't done more than 5 reps in a long time. | ||
| Henk | | ... | 02-07-2018 @ 21:21 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Mon 2 Jul Squat / bench / dead Squat Sit x 2 BW x 5 70 x 3 90 x 3 Belt 110 x 2 130 x 2 150 x 1 155 x 3, 3, 3 Bench Bar x 8 40 x 5 70 x 3 90 x 2 110 x 2 125 x 3, 3, 3 Dead 90 x 3 120 x 2 140 x 2 160 x 1 170 x 3, 3 First session in a 7 week build up to the NW Masters. Will be doing 3x3 medium/light/heavy, with some variation on deads (percentage and/or sets) depending on how I feel. Squats moved well, bench moved really well and deads were OK (only did 2 sets of deads). | ||
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