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Henk		...	11-08-2017 @ 22:30
Member 5095, 783 posts SQ 200, BP 162.5, DL 220 582.5 kgs @ 119kgs UnEq	AMH_Power said:looking solid! Ta, not feeling it apart from the RDLs. I'm too old to learn new exercises
Henk		...	15-08-2017 @ 00:30
Member 5095, 783 posts SQ 200, BP 162.5, DL 220 582.5 kgs @ 119kgs UnEq	Mon 14 Aug - Split squat / grappler flye / RDL Split squat Sit x 2 BW x 5 40 x 5 60 x 3 75 x 6, 6, 6 Grappler flye Pressups x 5 Bars x 5 Bars + 5s x 5 Bars + 10 x 6, 6, 6 RDL DOH 60 x 3 100 x 3 Belt 130 x 3 150 x 6 Straps 150 x 6, 6 Week 3. Target was 3 sets of 6, should be 2.5Kg increase on last week but added more where appropriate. Split squats were OK, finally managed to use the same technique on each leg. Flyes were OK too. Tried DOH on work sets of RDLs, ditched that when I realised they seem to roll the bar out of your hands.
Henk		...	16-08-2017 @ 22:29
Member 5095, 783 posts SQ 200, BP 162.5, DL 220 582.5 kgs @ 119kgs UnEq	Wed 16 Aug - Squat / bench / dead Squat Beltless, sleeves Sit x 2 BW x 5 60 x 3 80 x 3 92.5 x 3, 3, 3, 3, 3, 3 Bench Paused Bar x 8 40 x 5 60 x 3 75 x 3, 3, 3, 3, 3, 3 Dead Beltless, DOH 75 x 3 102.5 x 3, 3, 3, 3, 3, 3 Today was CE 6 sets of 3 @ 46%. Legs and back were a bit tight beforehand, but soon loosened up. Wednesdays are quite enjoyable, but have to really try and concentrate on technique with the light weights.
Henk		...	18-08-2017 @ 21:36
Member 5095, 783 posts SQ 200, BP 162.5, DL 220 582.5 kgs @ 119kgs UnEq	Fri 18 Aug - Split squat / grappler flye / RDL Split squat Beltless Sit x 2 BW x 5 40 x 3 60 x 3 80 x 3 90 x 5 Grappler flye Bars x 5 Bars x 5 Bars + 5 x 5 Bars + 10 x 5 Bars + 12.5 x 5 RDL DOH 60 x 3 100 x 3 Belt 140 x 3 Straps 160 x 5 175 x 5 Today was 5RM. Nearly packed the squats in before the work set, right patella tendon and left foot really weren't happy - manned up and completed it, though I nearly fell over to the side Flyes were OK, suspect I vary the width quite a bit. The 160 set on RDL was too easy, so I increased and did another set, I've really been enjoying these. I switch exercises next week, looking forward to it.
Henk		...	21-08-2017 @ 22:09
Member 5095, 783 posts SQ 200, BP 162.5, DL 220 582.5 kgs @ 119kgs UnEq	Mon 21 Aug - High bar squat / wide grip bench / SLDL High bar squat, very narrow stance Beltless Sit x 2 BW x 5 60 x 3 80 x 3 100 x 3 Belt 120 x 3 140 x 7, 7, 7 Wide grip bench, deload on chest All paused Bar x 8 40 x 5 60 x 3 80 x 3 100 x 3 110 x 7, 7, 7 SLDL DOH 60 x 3 100 x 3 Belt 120 x 3 140 x 3 Straps 160 x 7, 6, 6 Week 4, first week of a 3 week specific preparatory exercise block. Mon is hypertrophy as usual, 3 sets of 7 today's target. The squats are high bar with a very narrow stance, all quads with no hip raise. Bench is wide grip (maximum legal) with a full de-load on the chest. Deads are SLDL. Squats felt great, very deep and all quads - blowing afterwards though. I thought I'd gone too light on bench, but I could really feel the last rep on my inner pecs on sets 2 and 3. I was a bit over-optimistic on SLDL (first time ever doing these), should have gone a little lighter (knackered by now, blowing even more, too lazy to change the weight). I really enjoyed this session, nice to get away from isolation exercises.
Henk		...	23-08-2017 @ 23:57
Member 5095, 783 posts SQ 200, BP 162.5, DL 220 582.5 kgs @ 119kgs UnEq	Wed 23 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 CE 6 sets of 3 @ 43% again. Erectors were a little tight on deads, but loosened off as I got going.
Henk		...	25-08-2017 @ 22:26
Member 5095, 783 posts SQ 200, BP 162.5, DL 220 582.5 kgs @ 119kgs UnEq	Fri 25 Aug - High bar squat / wide grip bench / SLDL High bar squat, very narrow stance Beltless Sit x 2 BW x 5 60 x 3 80 x 3 100 x 3 Belt 120 x 3 140 x 3 155 x 5 Wide grip bench, de-load on chest All paused Bar x 8 40 x 5 60 x 3 80 x 3 100 x 3 Belt 120 x 5 SLDL DOH 60 x 3 100 x 3 120 x 3 Belt 140 x 3 160 x 3 Straps 175 x 5 Today was 5RM. The last warm-up on squats felt a little heavy, but actually the work set ended up with a bit left in the tank - will work out whether to increase a bit on next session. Bench was good, maybe a little more there. SLDL was on the limit, got that one right.
Henk		...	29-08-2017 @ 00:41
Member 5095, 783 posts SQ 200, BP 162.5, DL 220 582.5 kgs @ 119kgs UnEq	Mon 28 Aug - High bar squat / wide grip bench / SLDL High bar squat, very narrow stance Beltless Sit x 2 BW x 5 60 x 3 80 x 3 100 x 3 Belt 120 x 3 140 x 3 145 x 1 Wide grip bench, de-load on chest All paused Bar x 8 40 x 5 60 x 3 80 x 3 100 x 3 115 x 6, 6, 6 SLDL DOH 60 x 3 100 x 3 Belt 120 x 3 140 x 3 Straps 160 x 6, 6, 6 Week 5. Today's target was 3 x 6 with 5Kg on last week's weights. On squat my right outer lower calf felt tight (both of them were sore yesterday so I thought no more about it). I widened my stance slightly and that seemed to help on the last warm-up set, but I also did it slower - on the first rep of the first work set at normal speed I felt something tear in my calf so stopped there. Bench was good, felt stronger off the chest. My calf didn't affect SLDL, though it was sore moving around after sets. I didn't increase the weight as I didn't want to push it.
Henk		...	30-08-2017 @ 22:57
Member 5095, 783 posts SQ 200, BP 162.5, DL 220 582.5 kgs @ 119kgs UnEq	Wed 30 Aug - Squat / bench / dead Squat Beltless, sleeves Sit x 2 BW x 5 40 x 3 60 x 3 80 x 3 92.5 x 3, 3, 3, 3, 3, 3 Bench Paused Bar x 8 40 x 5 60 x 3 75 x 3, 3, 3, 3, 3, 3 Dead Beltless, DOH 60 x 3 102.5 x 3, 3, 3, 3, 3, 3 Today was 6 sets of 3 at 46% again. I was very tentative on squats with my calf, was OK as long as I went down slow and didn't bounce out of the bottom - so the concentric was slow to start with and then accelerated from about 1/4 of the way up. Bench was fine. Left hip felt a little strange on deads, think I've been over-compensating somewhere with the calf problem on the other side. Physio on my calf tomorrow.
Henk		...	01-09-2017 @ 22:42
Member 5095, 783 posts SQ 200, BP 162.5, DL 220 582.5 kgs @ 119kgs UnEq	Fri 1 Sep - High bar squat / wide grip bench / SLDL High bar squat Beltless Sit x 2 BW x 5 60 x 3 80 x 3 100 x 3 Belt 120 x 3 140 x 4, 3, 4 Wide grip bench, de-load on chest All paused Bar x 8 40 x 5 60 x 3 80 x 3 100 x 3 120 x 4, 4, 4 SLDL DOH 60 x 3 100 x 3 Belt 120 x 3 140 x 3 160 x 3 Straps 175 x 4, 4, 4 Had physio on my calf yesterday, she thinks it's a soleus tear. Today was 3 sets of 4 at last week's 5RM. On squat I widened my stance and did them slowly - slow down, slight pause, slow out of the hole. I stayed with high bar and the quad emphasis. I used a tip from Aaron to keep my toes up, which definitely took some pressure off my calf. I miscounted on set 2 Bench was good, I maybe could have gone a bit heavier. SLDL was hard, especially the first rep of each set, but felt strong.
Henk		...	05-09-2017 @ 00:02
Member 5095, 783 posts SQ 200, BP 162.5, DL 220 582.5 kgs @ 119kgs UnEq	Mon 4 Sep - High bar squat / wide grip bench / SLDL High bar squat Beltless Sit x 2 BW x 5 60 x 3 80 x 3 100 x 3 Belt 120 x 3 140 x 5, 5, 4 Wide grip bench, de-load on chest All paused Bar x 8 40 x 5 60 x 3 80 x 3 100 x 3 Belt 120 x 5, 5, 5 SLDL DOH 60 x 3 100 x 3 Belt 120 x 3 140 x 3 165 x 5 Straps 165 x 5, 5 Week 6. Today's target was 3 x 5 with 2.5Kg on last week's weights. Squat was slow again because of my calf - it felt good until I sped up a smidge on work set 2, where it started to ache a little. I slowed it down again on the last set and didn't push the last rep. Bench was good, increased more than prescribed and there was more there. SLDLs were hard, everything seems a bit off with the calf, think it's causing my left adductor to be tight.
Henk		...	06-09-2017 @ 23:00
Member 5095, 783 posts SQ 200, BP 162.5, DL 220 582.5 kgs @ 119kgs UnEq	Wed 6 Sep - Squat / bench / dead Squat Beltless, sleeves Sit x 2 BW x 5 60 x 3 80 x 3 97.5 x 3, 3, 3, 3, 3, 3 Bench Paused Bar x 8 40 x 5 60 x 3 80 x 3, 3, 3, 3, 3, 3 Dead Beltless, DOH 60 x 3 107.5 x 3, 3, 3, 3 Today was 6 x 3 @ 49%. Squats were good, though my back was a little stiff at the start - still paused/slow out of the bottom but started the acceleration a bit sooner. Bench was good too. Back was tight again by deads, felt more so on left side where it tightened later on after SLDLs on Mon, so cut the work sets short. Fri is a deload so hopefully will have a few days to get back loosened off.
Henk		...	11-09-2017 @ 22:58
Member 5095, 783 posts SQ 200, BP 162.5, DL 220 582.5 kgs @ 119kgs UnEq	Mon 11 Sep - Stutter squat / rack press / deficit deadlift Stutter squat Beltless Sit x 2 BW x 5 60 x 3 80 x 3 100 x 3 Belt 120 x 3 140 x 6, 6, 6 Rack press All paused Bar x 8 40 x 5 60 x 3 80 x 3 100 x 3 Belt 120 x 6, 6, 6 Floating deficit deadlift DOH 60 x 3 Off blocks 100 x 2 Belt 120 x 2 140 x 2 160 x 4 Straps No blocks 160 x 2 Week 7. First week of a 3 week specific development exercise block. Today's target was 3 x 6. Squats were harder than I was hoping, though at least my calf didn't hurt (physio has been really helping with that). Tech was all over the place, seem to be sitting further forward and losing the rear chain. Was supposed to be fast down, pause and then explode up - left adductor is still tight so had to slow the decent, and didn't push too fast out of the hole as didn't want to stress calf too much. Bench was great, seem to be learning to turn things on at the start, even trying to get some leg drive (still not really sure how to do that). Deads were terrible. First time doing deficits (on blocks approx 1.5 inches). Getting into position was strange, as was pausing just off the floor at normal floor height - that said I thought I was getting it until I got near working weight, albeit off reduced reps per set. My back got a little tight on the first rep, and then I just ran out of steam after 4 reps (I'd decided to start with what I thought was a bit light and pyramid it this first time). I tried a normal set following that, but even that felt heavy so I called it a night.
Henk		...	13-09-2017 @ 23:16
Member 5095, 783 posts SQ 200, BP 162.5, DL 220 582.5 kgs @ 119kgs UnEq	Wed 13 Sep - Squat / bench / dead Squat Beltless, sleeves Sit x 2 BW x 5 60 x 3 80 x 3 92.5 x 2, 2, 2, 2, 2 Bench Paused Bar x 8 40 x 5 60 x 3 75 x 2, 2, 2, 2, 2 Dead Beltless, DOH 60 x 3 102.5 x 2, 2, 2, 2, 2 Today was 5 sets of 2 @ 46%. Squats felt good, managed to accelerate with no pain in calf. Brought toes in a bit too, to sit back a little. Bench was good. Tops of quads were tight for first couple of sets of deads, but eased off.
John		...	14-09-2017 @ 17:07
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260 715.0 kgs @ 130kgs UnEq	Going strong great work

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