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Henk		...	18-07-2014 @ 23:48
Member 5095, 783 posts SQ 200, BP 162.5, DL 220 582.5 kgs @ 119kgs UnEq	Fri 18 Jul - Deadlift Double overhand Bar x 10 60 x 6 100 x 2 120 x 2 Shoes off, belt 140 x 2 Straps 165 x 3 No straps 145 x 5 Added 5Kg today, felt better than last time. Faster pulling at lighter weights over last couple of weeks seems to have increased my speed too.
Henk		...	21-07-2014 @ 23:14
Member 5095, 783 posts SQ 200, BP 162.5, DL 220 582.5 kgs @ 119kgs UnEq	Mon 21 Jul - Squat No shoes Paused, 2-3 seconds BW x 10 Bar x 5 40 x 5 60 x 5 80 x 3 Belt 100 x 3 No pause from here 120 x 4 120 x 4 120 x 4 100 x 6 Kept the same weight as last time and managed an extra rep on each work set and the back off. Progress, but looks like it will be slow.
Henk		...	23-07-2014 @ 22:46
Member 5095, 783 posts SQ 200, BP 162.5, DL 220 582.5 kgs @ 119kgs UnEq	Wed 23 Jul - Bench T&G Bar x 10 40 x 8 60 x 5 80 x 3 100 x 1 110 x 5 110 x 4 110 x 3 90 x 7 Got an extra rep on set one, but lost one on the last set - not as good as I was hoping. Struggled a little keeping 7 on the back off set too.
Henk		...	26-07-2014 @ 19:03
Member 5095, 783 posts SQ 200, BP 162.5, DL 220 582.5 kgs @ 119kgs UnEq	Sat 26 Jul - Deadlift Double overhand, barefoot Bar x 10 70 x 3 110 x 2 130 x 2 Belt 150 x 2 Straps 170 x 2 No straps 150 x 4 Increased 5Kg from last week. Only made 2 on work set, tried for a second set but failed miserably. Only made 4 on back off set, could probably have got another but didn't want to push it.
Funky_monkey		...	26-07-2014 @ 21:30
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225 552.5 kgs @ 86kgs UnEq	I had cheese on my burrito today and thought of this log.
Henk		...	27-07-2014 @ 13:17
Member 5095, 783 posts SQ 200, BP 162.5, DL 220 582.5 kgs @ 119kgs UnEq	Funky_monkey said:I had cheese on my burrito today and thought of this log. Hope it was good cheese.
Henk		...	29-07-2014 @ 00:37
Member 5095, 783 posts SQ 200, BP 162.5, DL 220 582.5 kgs @ 119kgs UnEq	Mon 28 Jul - Squat No shoes Paused, 2-3 seconds BW x 10 Bar x 5 40 x 5 60 x 5 80 x 3 Belt 100 x 3 No pause from here 120 x 4 120 x 4 Shoes 120 x 4 100 x 7 Warm up sets felt good, but only managed same reps as last time on work sets. Almost overbalanced on second work set, had to re-rack and then complete set. Decided to try shoes again on last set (probably not the best time to introduce them) - felt to have more power than without, think my little flat foot experiment is over. Managed an extra rep on back off set with shoes on.
Henk		...	30-07-2014 @ 21:51
Member 5095, 783 posts SQ 200, BP 162.5, DL 220 582.5 kgs @ 119kgs UnEq	Wed 30 Jul - Bench T&G Bar x 10 40 x 8 60 x 5 80 x 3 100 x 1 110 x 4 110 x 4 110 x 4 110 x 4 90 x 8 First work set felt heavy, and only got 4 (1 down from last week). Managed to get 4 on set 3 and had a bit to spare, so decided to add a fourth set. Very happy with getting 4 on that set as well. Managed an extra rep on back off set too. A small improvement, but I'll take it.
Henk		...	01-08-2014 @ 23:33
Member 5095, 783 posts SQ 200, BP 162.5, DL 220 582.5 kgs @ 119kgs UnEq	Fri 1 Aug - Deadlift Double overhand, barefoot Bar x 10 70 x 3 110 x 2 130 x 2 Belt 150 x 2 Straps 170 x 1f2 170 x 1 170 x f 150 x 1 Everything felt heavy today. Failed on second rep of work set, so tried for 3 singles. Failed at knees on third. Tried a back off set but had nothing left.
Henk		...	04-08-2014 @ 20:34
Member 5095, 783 posts SQ 200, BP 162.5, DL 220 582.5 kgs @ 119kgs UnEq	Mon 4 Aug - Squat Paused, 2-3 seconds BW x 10 Bar x 5 40 x 5 60 x 5 80 x 3 Belt 100 x 3 No pause from here 120 x 5 120 x 5 120 x 5 100 x 8 Had a better session squatting in shoes this week. First work set was hard to get full depth - think it was because my belt was too tight . Did second set beltless, which was better, then loosened it a notch for third. Third set was best of all, probably could have made another rep. Realised I was exhaling on the way up too - kept tight on last set, will work on that next time. Got an extra rep on back off set, with some still in the tank.
Henk		...	06-08-2014 @ 22:23
Member 5095, 783 posts SQ 200, BP 162.5, DL 220 582.5 kgs @ 119kgs UnEq	Wed 6 Aug - Bench T&G Bar x 10 40 x 8 60 x 5 80 x 3 100 x 1 110 x 5 110 x 5 110 x 5 110 x 5 90 x 9 Finally seem to be getting some strength back. Managed five reps on all work sets, one rep up on each set from last week. Arse came up a little on last rep of set 4, but didn't struggle too much. Made an extra rep on back off set too, with one more in the tank. Felt strong tonight, completely different from recent weeks. Nothing has changed, so must just be getting back in the groove.
Henk		...	08-08-2014 @ 22:25
Member 5095, 783 posts SQ 200, BP 162.5, DL 220 582.5 kgs @ 119kgs UnEq	Fri 8 Aug - Deadlift Double overhand, barefoot Bar x 10 70 x 3 110 x 2 130 x 2 Belt 150 x 2 Straps 160 x 3 RDL 70 x 5 90 x 5 100 x 8 Dropped the weight a little on deads, not making any progress at the moment so will try working up slowly. Decided to add in RDLs, to see if I can improve my hamstring/glute strength (which I suspect is the issue with deads and squats). Not sure of form at the moment, will see how it goes.
Henk		...	11-08-2014 @ 19:04
Member 5095, 783 posts SQ 200, BP 162.5, DL 220 582.5 kgs @ 119kgs UnEq	Mon 11 Aug - Squat Paused, 2-3 seconds BW x 10 Bar x 5 40 x 5 60 x 5 80 x 3 Belt 100 x 3 No pause from here 125 x 5 125 x 5 125 x 5 110 x 6 Squats felt better this week, seem to be getting the form back. Increased 5Kg and made the reps. Increased weight on back off set too.
Henk		...	13-08-2014 @ 21:12
Member 5095, 783 posts SQ 200, BP 162.5, DL 220 582.5 kgs @ 119kgs UnEq	Wed 13 Aug - Bench T&G Bar x 10 40 x 8 60 x 5 80 x 3 100 x 1 112.5 x 5 112.5 x 5 112.5 x 5 112.5 x 5 100 x 7 Added 2.5Kg to work sets and made the reps. Got a bit close to the rack on set 2 and nearly messed up the last couple of reps. Last rep of set 4 was slow but no massive grind, managed to accelerate it for the last 6 inches. Increased weight of back off set and managed 7 reps with at least one left in the tank. Overall very happy, bench starting to feel much better.
Henk		...	15-08-2014 @ 22:29
Member 5095, 783 posts SQ 200, BP 162.5, DL 220 582.5 kgs @ 119kgs UnEq	Fri 15 Aug - Deadlift Double overhand, barefoot Bar x 10 70 x 3 110 x 2 130 x 2 Belt 150 x 1 Straps 160 x 3 160 x 3 160 x 1 RDL 110 x 7 Could have got a fourth rep out on first work set, but decided to try for more sets instead. First two sets were good, strength just gave out on set 3. Increased weight for RDL, did them very slow, still working on form. Overall a small improvement at last.

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