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HenkIcon...18-04-2017 @ 21:08 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Tue 18 Apr - Bench

Bar x 8
40 x 5
60 x 3
80 x 2
100 x 2
120 x 1
130 x 1
140 x 1
Belt
150 x 1
160 x 1 PB

Bench max testing today, finally got 160 for a new PB. Actually wasn't a grinder, felt like there was a little more there.
HenkIcon...22-04-2017 @ 00:42 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 21 Apr - Squat

Beltless and sleeveless
Paused
Sit x 2
BW x 6
60 x 3
80 x 3
100 x 3

120 x 5
120 x 5
120 x 5

The work sets were not paused, but I stopped at the bottom. I was blowing too, haven't done 5's in ages.
HenkIcon...28-04-2017 @ 20:34 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 28 Apr - Squat / Bench / Dead

Squat

Beltless and sleeveless
Paused
Sit x 2
BW x 6
60 x 3
80 x 3
100 x 3
120 x 3
130 x 3
140 x 3

Bench

BAR x 8
40 x 5
60 x 3
80 x 3
100 x 3
110 x 3

Dead

60 x 3
100 x 3
140 x 3
160 x 3

Had a cold this week, so skipped a few sessions. Today's session felt good, with a surprisingly good groove on squat and dead - then again, it was light.
HenkIcon...01-05-2017 @ 20:18 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 1 May - Squat / Bench / Dead

Squat

Beltless and sleeveless
Paused
Sit x 2
BW x 6
60 x 3
80 x 3
100 x 3
Not paused
120 x 3

140 x 3
140 x 3
140 x 3

Bench

BAR x 8
40 x 5
60 x 3
80 x 3
100 x 3

120 x 3
120 x 3
120 x 3

Dead

Beltless, DOH
100 x 3
140 x 3

160 x 3
160 x 3

Squats felt great. Bench felt heavy. Back felt a little tight by deads, so skipped last set.
HenkIcon...03-05-2017 @ 23:45 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Wed 3 May - Squat

Beltless and sleeveless
Paused
Sit x 2
BW x 6
60 x 3
80 x 3
100 x 3
Not paused
120 x 3

140 x 5
140 x 5
140 x 5

Starting to increase on squats as everything seems ok so far.
HenkIcon...06-05-2017 @ 13:03 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 5 May - Dead

Beltless, DOH
60 x 3
100 x 3
120 x 3
140 x 3
160 x 3
170 x 1

180 x 2
180 x 2

These all felt heavier than I was expecting, took me a while to loosen off. Grip was going on first work set, so used straps for second. Lower back a smidge tight afterwards.
HenkIcon...17-05-2017 @ 22:02 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Wed 17 May - Squat

Beltless and sleeveless
Paused
Sit x 2
BW x 6
60 x 3
80 x 3
100 x 3

Not paused
100 x 5
100 x 5
100 x 5

My last session's "back a smidge tight" turned into a full blown spasm when I knelt down the following Sunday. After a painful week followed by a chiro session it seems to be OK now.

Today was just a light test to see how it reacts.
HenkIcon...26-05-2017 @ 00:18 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Wed 24 May - Squat

Beltless and sleeveless
Paused
Sit x 2
BW x 6
60 x 3
80 x 3
100 x 3

Not paused
120 x 5
120 x 5
120 x 5

Had no reaction from last session, was hoping to get at least one session in before now but work got in the way.

Today's session felt very nice - am finding that starting out of the hole using my posterior chain seems to make things easier.
HenkIcon...26-05-2017 @ 22:05 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 26 May - Squat / bench

Squat

Beltless and sleeveless
Paused
Sit x 2
BW x 5
60 x 3
80 x 3
100 x 3

Not paused
120 x 3

140 x 3
140 x 3

Bench

Bar x 8
40 x 5
60 x 3
80 x 2

100 x 3
100 x 3
100 x 3

Squats felt good again, but started to feel heavy very quickly. Bench felt heavy too, but it was the first session in a few weeks.
HenkIcon...30-05-2017 @ 23:43 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 29 May - Squat

Beltless and sleeveless
Paused
Sit x 2
BW x 6
60 x 3
80 x 3
100 x 3

Not paused
120 x 5
120 x 5
120 x 5

Quick session to get one in, away for the rest of the week.
HenkIcon...06-06-2017 @ 23:33 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 5 Jun - Squat / bench

Squat

Beltless and sleeveless
Paused
Sit x 2
BW x 5
60 x 3
80 x 3
100 x 3

Not paused
120 x 3

135 x 3
135 x 3
135 x 3

Bench

Bar x 8
40 x 5
60 x 3
80 x 3
100 x 3

112.5 x 3
112.5 x 3
112.5 x 3

Hopefully should be back to regular training now, will add deads back in soon.

Technique was off in both squat and bench, with the work sets feeling heavy.
HenkIcon...07-06-2017 @ 21:44 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Wed 7 Jun - Squat / bench

Squat

Beltless and sleeveless
Paused
Sit x 2
BW x 5
60 x 3
80 x 3
100 x 3

Not paused
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

Technique felt better today, but it was lighter session. First work set of both squat and bench felt heavier than they should have, but got a lot better.
HenkIcon...11-06-2017 @ 11:10 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Sat 10 Jun - Squat / bench

Squat

Beltless and sleeveless
Paused
Sit x 2
BW x 5
60 x 3
80 x 3
100 x 3

Not paused
120 x 3
140 x 3

145 x 3
145 x 3

Bench

Bar x 8
40 x 5
60 x 3
80 x 3
100 x 3
120 x 2

127.5 x 3
127.5 x 3

Had a chiro session on Fri, so did Friday's session today. Felt very tired going in, and ended up with a very disappointing session. Have been on lower carbs all week but don't think that's what caused it.

Squat was meant to be 152.5, but the 140's felt heavy so didn't push it. Bench also felt heavy, left it after second work set as that felt fairly maximal.
HenkIcon...14-06-2017 @ 23:04 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Wed 14 Jun - Squat / bench

Squat

Beltless and sleeveless
Paused
Sit x 2
BW x 5
60 x 3
80 x 3
100 x 3

Not paused
120 x 3

137.5 x 3
137.5 x 3
137.5 x 3

Bench

Bar x 8
40 x 5
60 x 3
80 x 3
100 x 3

115 x 3
115 x 3
115 x 3

Been away with work for a couple of days, so this was Monday's session. Increased 2.5Kg on work sets, and thankfully they felt a little easier than last week.
HenkIcon...16-06-2017 @ 23:23 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 16 Jun - Squat / bench

Squat

Beltless and sleeveless
Paused
Sit x 2
BW x 5
60 x 3
80 x 3
100 x 3

Not paused
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

Delayed Wed session. Everything moved better today. Also realised on squats that I can move my hands in a few inches when my shoulders have freed up after several sets, will experiment with that.

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