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  • t_angeiras
    replied
    2019/11/13 - HLM Rerun W8D3

    ...
    DL 2ct bench 2ct squat
    160,0 kgs 4 REPS 8,5 RPE
    180,0 kgs 1 REPS 7,0 RPE
    190,0 kgs 1 REPS 8,5 RPE
    170,0 kgs 4 REPS 9,0 RPE
    160,0 kgs 4 REPS 8,5 RPE
    107,5 kgs 4 REPS 8,0 RPE
    117,5 kgs 1 REPS 7,5 RPE
    125,0 kgs 1 REPS 9,0 RPE
    102,5 kgs 4 REPS 8,5 RPE
    102,5 kgs 4 REPS 8,0 RPE
    102,5 kgs 4 REPS 8,5 RPE
    102,5 kgs 4 REPS 8,5 RPE
    100,0 kgs 4 REPS 6,5 RPE
    115,0 kgs 4 REPS 7,5 RPE
    125,0 kgs 4 REPS 8,5 RPE
    125,0 kgs 4 REPS 9,0 RPE
    115,0 kgs 4 REPS 8,0 RPE

    Leave a comment:


  • t_angeiras
    replied
    2019/11/12 - HLM Rerun W8D2

    One more day tired and with no improvements.
    Bench HBBS Pendlay rows
    100,0 kgs 4 REPS 7,5 RPE
    115,0 kgs 1 REPS 7,0 RPE
    125,0 kgs 1 REPS 8,5 RPE
    110,0 kgs 4 REPS 9,0 RPE
    107,5 kgs 4 REPS 8,5 RPE
    107,5 kgs 4 REPS 9,0 RPE
    100,0 kgs 8 REPS 6,5 RPE
    110,0 kgs 8 REPS 7,5 RPE
    120,0 kgs 8 REPS 8,5 RPE
    120,0 kgs 8 REPS 8,5 RPE
    120,0 kgs 8 REPS 8,0 RPE
    80,0 kgs 11 REPS 6,0 RPE
    100,0 kgs 11 REPS 7,5 RPE
    100,0 kgs 11 REPS 8,0 RPE
    100,0 kgs 11 REPS 7,5 RPE
    100,0 kgs 11 REPS 8,0 RPE

    Leave a comment:


  • t_angeiras
    replied
    2019/11/10 - HLM Rerun W8D1

    Blergh. Wife had a BW+4kg squat PR, which is nice.
    Squat Press SLDL (small deficit)
    140,0 kgs 4 REPS 8,0 RPE
    160,0 kgs 1 REPS 7,5 RPE
    170,0 kgs 0 REPS 10,0 RPE
    145,0 kgs 4 REPS 9,0 RPE
    140,0 kgs 4 REPS 8,5 RPE
    130,0 kgs 4 REPS 7,5 RPE
    60,0 kgs 4 REPS 6,5 RPE
    70,0 kgs 1 REPS 6,5 RPE
    75,0 kgs 1 REPS 8,0 RPE
    70,0 kgs 4 REPS 10,0 RPE
    62,5 kgs 4 REPS 8,0 RPE
    62,5 kgs 4 REPS 8,5 RPE
    100,0 kgs 8 REPS 7,0 RPE
    110,0 kgs 8 REPS 8,0 RPE
    120,0 kgs 8 REPS 9,0 RPE
    110,0 kgs 8 REPS 8,5 RPE

    Leave a comment:


  • t_angeiras
    replied
    2019/11/08 - HLM Rerun W7D3

    Amazing, basically the same comments from 8 weeks ago (last W7D3). Setup was not good for DL, the rest was OK, but always feeling very tired. Evolution during this cycle is not at all as I expected.
    DL 2ct bench 2ct squat
    160,0 kgs 4 REPS 7,5 RPE
    180,0 kgs 1 REPS 7,0 RPE
    190,0 kgs 1 REPS 8,0 RPE
    170,0 kgs 4 REPS 8,5 RPE
    165,0 kgs 4 REPS 8,0 RPE
    100,0 kgs 4 REPS 7,0 RPE
    115,0 kgs 1 REPS 7,0 RPE
    125,0 kgs 1 REPS 9,0 RPE
    100,0 kgs 4 REPS 7,5 RPE
    102,5 kgs 4 REPS 8,0 RPE
    102,5 kgs 4 REPS 8,0 RPE
    112,5 kgs 4 REPS 7,0 RPE
    122,5 kgs 4 REPS 7,5 RPE
    132,5 kgs 4 REPS 9,0 RPE
    120,0 kgs 4 REPS 7,5 RPE
    120,0 kgs 4 REPS 8,0 RPE
    120,0 kgs 4 REPS 8,5 RPE

    Leave a comment:


  • t_angeiras
    replied
    2019/11/06 - HLM Rerun W7D2

    Not that good today.
    Bench HBBS Pendlay rows
    105,0 kgs 4 REPS 8,5 RPE
    115,0 kgs 2 REPS 8,0 RPE
    125,0 kgs 1 REPS 8,5 RPE
    110,0 kgs 4 REPS 9,0 RPE
    105,0 kgs 4 REPS 8,5 RPE
    105,0 kgs 4 REPS 8,5 RPE
    112,5 kgs 8 REPS 7,5 RPE
    120,0 kgs 8 REPS 8,0 RPE
    130,0 kgs 8 REPS 9,5 RPE
    117,5 kgs 8 REPS 8,0 RPE
    117,5 kgs 8 REPS 8,5 RPE
    90,0 kgs 11 REPS 6,5 RPE
    100,0 kgs 11 REPS 7,5 RPE
    110,0 kgs 8 REPS 7,0 RPE
    110,0 kgs 11 REPS 8,5 RPE
    100,0 kgs 11 REPS 8,0 RPE
    ​​​

    Leave a comment:


  • t_angeiras
    replied
    2019/11/05 - HLM Rerun W7D1

    It has been very hard to squat low bar these past months. Always cautious, often injured. Even if the injuries happened doing something else, it always affected it. So I've decided to give it a break and switch to high bar for undetermined time. That said, I expected it to go better today, but it was the heaviest single I did for HBBS in a looong time (maybe ever). Let's see how it progresses. Press was more random than usual, singles were bad.
    Squat Press SLDL (small deficit)
    140,0 kgs 4 REPS 7,5 RPE
    150,0 kgs 1 REPS 7,0 RPE
    160,0 kgs 1 REPS 7,5 RPE
    165,0 kgs 1 REPS 9,0 RPE
    150,0 kgs 4 REPS 9,5 RPE
    140,0 kgs 4 REPS 8,0 RPE
    140,0 kgs 4 REPS 8,5 RPE
    60,0 kgs 4 REPS 6,5 RPE
    70,0 kgs 1 REPS 7,0 RPE
    80,0 kgs 0 REPS 10,0 RPE
    75,0 kgs 1 REPS 8,0 RPE
    67,5 kgs 4 REPS 8,5 RPE
    62,5 kgs 4 REPS 7,5 RPE
    62,5 kgs 4 REPS 7,0 RPE
    90,0 kgs 8 REPS 6,5 RPE
    105,0 kgs 8 REPS 7,0 RPE
    120,0 kgs 8 REPS 8,5 RPE
    110,0 kgs 8 REPS 8,0 RPE
    110,0 kgs 8 REPS 8,0 RPE

    Leave a comment:


  • t_angeiras
    replied
    2019/10/31 - HLM Rerun W6D3

    Some pain, less than last week (but same text from last week - which is good in this case). Lost tightness on the heavy DL single, lumbar probably curved a whole lot, felt quite some pain afterwards. Maybe it affected the rest of the workout, but maybe not (despite feeling it during DL backoffs and bench). For squats, I decided to do it HBBS, and ended up with the basically the same weights from last week too. Maybe it's a wise thing to try it as my competition variant for a while. I hoped for some improvement from last week, but that's life...
    DL 2ct bench 2ct squat
    160,0 kgs 4 REPS 7,5 RPE
    180,0 kgs 1 REPS 7,0 RPE
    195,0 kgs 1 REPS 9,0 RPE
    165,0 kgs 4 REPS 9,0 RPE
    160,0 kgs 4 REPS 8,0 RPE
    160,0 kgs 4 REPS 8,5 RPE
    92,5 kgs 5 REPS 8,0 RPE
    107,5 kgs 1 REPS 7,0 RPE
    117,5 kgs 1 REPS 8,5 RPE
    92,5 kgs 5 REPS 7,5 RPE
    92,5 kgs 5 REPS 8,0 RPE
    92,5 kgs 5 REPS 8,0 RPE
    110,0 kgs 4 REPS 7,0 RPE
    120,0 kgs 4 REPS 8,0 RPE
    132,5 kgs 4 REPS 9,5 RPE
    120,0 kgs 4 REPS 8,5 RPE
    120,0 kgs 4 REPS 8,5 RPE

    Leave a comment:


  • t_angeiras
    replied
    2019/10/29 - HLM Rerun W6D2

    WTH happened. Felt OK, aimed a bit above last week for bench, but ended up at the same place. For HBBS, very good, E1RM is the same as day 1, with low bar and belted. For the rows, 10kg PR. ?!?.
    Bench HBBS Pendlay rows
    105,0 kgs 4 REPS 7,5 RPE
    117,5 kgs 1 REPS 7,5 RPE
    125,0 kgs 1 REPS 8,5 RPE
    112,5 kgs 4 REPS 9,5 RPE
    107,5 kgs 4 REPS 8,5 RPE
    107,5 kgs 4 REPS 8,5 RPE
    110,0 kgs 8 REPS 6,5 RPE
    122,5 kgs 8 REPS 7,5 RPE
    132,5 kgs 8 REPS 9,0 RPE
    120,0 kgs 8 REPS 8,0 RPE
    120,0 kgs 8 REPS 8,0 RPE
    80,0 kgs 11 REPS 5,5 RPE
    100,0 kgs 11 REPS 7,0 RPE
    110,0 kgs 11 REPS 8,0 RPE
    110,0 kgs 11 REPS 9,0 RPE
    100,0 kgs 11 REPS 8,0 RPE

    Leave a comment:


  • t_angeiras
    replied
    2019/10/27 - HLM Rerun W6D1

    Cautious again on squats. It has been psychologically very very hard to do singles... Even on bigger sets, only on the last one I actually felt more comfortable to dive and bounce up. SLDL had a small deficit, Press was OK.
    Squat Press SLDL (small deficit)
    140,0 kgs 4 REPS 7,0 RPE
    155,0 kgs 1 REPS 7,0 RPE
    165,0 kgs 1 REPS 8,5 RPE
    150,0 kgs 4 REPS 9,0 RPE
    140,0 kgs 4 REPS 7,5 RPE
    140,0 kgs 4 REPS 7,0 RPE
    60,0 kgs 4 REPS 7,5 RPE
    70,0 kgs 1 REPS 7,5 RPE
    77,5 kgs 1 REPS 8,0 RPE
    67,5 kgs 4 REPS 9,0 RPE
    62,5 kgs 4 REPS 7,5 RPE
    62,5 kgs 4 REPS 7,0 RPE
    80,0 kgs 8 REPS 6,5 RPE
    90,0 kgs 8 REPS 7,0 RPE
    100,0 kgs 8 REPS 7,5 RPE
    110,0 kgs 8 REPS 8,0 RPE
    120,0 kgs 8 REPS 9,0 RPE

    Leave a comment:


  • t_angeiras
    replied
    2019/10/24 - HLM Rerun W5D3

    Some pain, less than last week. Weights were (unintentionally) almost exactly the same than last week 7, which I hope it's good.
    DL 2ct bench 2ct squat
    160,0 kgs 4 REPS 7,0 RPE
    180,0 kgs 1 REPS 7,0 RPE
    190,0 kgs 1 REPS 8,5 RPE
    170,0 kgs 4 REPS 9,0 RPE
    160,0 kgs 4 REPS 7,5 RPE
    90,0 kgs 5 REPS 7,5 RPE
    105,0 kgs 1 REPS 6,5 RPE
    115,0 kgs 1 REPS 8,0 RPE
    95,0 kgs 5 REPS 7,5 RPE
    95,0 kgs 5 REPS 8,0 RPE
    95,0 kgs 5 REPS 8,0 RPE
    110,0 kgs 4 REPS 7,0 RPE
    120,0 kgs 4 REPS 8,0 RPE
    130,0 kgs 4 REPS 9,0 RPE
    120,0 kgs 4 REPS 8,0 RPE
    Last edited by t_angeiras; 10-29-2019, 11:36 PM.

    Leave a comment:


  • t_angeiras
    replied
    2019/10/22 - HLM Rerun W5D2

    Reasonably good day
    Bench HBBS Pendlay rows
    105,0 kgs 4 REPS 8,0 RPE
    115,0 kgs 1 REPS 7,0 RPE
    125,0 kgs 1 REPS 8,5 RPE
    112,5 kgs 4 REPS 9,5 RPE
    107,5 kgs 4 REPS 8,5 RPE
    100,0 kgs 8 REPS 6,5 RPE
    110,0 kgs 8 REPS 7,0 RPE
    120,0 kgs 8 REPS 7,5 RPE
    130,0 kgs 8 REPS 9,0 RPE
    120,0 kgs 8 REPS 8,5 RPE
    85,0 kgs 11 REPS 6,5 RPE
    90,0 kgs 11 REPS 7,0 RPE
    95,0 kgs 11 REPS 7,5 RPE
    100,0 kgs 11 REPS 8,0 RPE
    100,0 kgs 11 REPS 8,0 RPE
    Last edited by t_angeiras; 10-24-2019, 09:43 PM.

    Leave a comment:


  • t_angeiras
    replied
    2019/10/20 - HLM Rerun W5D1

    Pain was there during squats. Cautiousness too, basically all of them, except for last set, were something like a 212. But I think it might have been a productive session. Press was good, and I put SLDLs (with heels) there, because they helped with the last rehab. Next day should be EZ on the injury, let's see how it is on day 3.

    Loads were very similar to last week 7. Hopefully, that means I have 2 or 3 extra weeks to make progress this time to get to PR levels.
    Squat Press SLDL
    140,0 kgs 4 REPS 7,5 RPE
    150,0 kgs 1 REPS 7,0 RPE
    160,0 kgs 1 REPS 7,5 RPE
    150,0 kgs 4 REPS 9,0 RPE
    140,0 kgs 4 REPS 8,0 RPE
    140,0 kgs 4 REPS 7,5 RPE
    60,0 kgs 4 REPS 7,5 RPE
    70,0 kgs 1 REPS 7,0 RPE
    75,0 kgs 1 REPS 8,0 RPE
    67,5 kgs 4 REPS 9,5 RPE
    62,5 kgs 4 REPS 8,0 RPE
    62,5 kgs 4 REPS 7,5 RPE
    80,0 kgs 8 REPS 6,5 RPE
    90,0 kgs 8 REPS 7,0 RPE
    100,0 kgs 8 REPS 7,5 RPE
    110,0 kgs 8 REPS 8,0 RPE
    Last edited by t_angeiras; 10-20-2019, 01:16 PM.

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  • t_angeiras
    replied
    2019/10/18 - HLM Rerun W4D3

    Expected a much better day. And felt the old injury during DLs, and still during HBBS. Fuck.
    DL Incline Bench HBBS
    155,0 kgs 6 REPS 7,5 RPE
    160,0 kgs 6 REPS 8,5 RPE
    160,0 kgs 6 REPS 9,0 RPE
    152,5 kgs 5 REPS 7,5 RPE
    152,2 kgs 4 REPS 7,0 RPE
    152,5 kgs 4 REPS 7,0 RPE
    82,5 kgs 4 REPS 7,0 RPE
    87,5 kgs 4 REPS 8,0 RPE
    92,5 kgs 4 REPS 9,0 RPE
    85,0 kgs 4 REPS 7,5 RPE
    85,0 kgs 4 REPS 7,5 RPE
    110,0 kgs 5 REPS 7,0 RPE
    130,0 kgs 1 REPS 7,0 RPE
    140,0 kgs 1 REPS 9,0 RPE
    110,0 kgs 5 REPS 7,5 RPE
    100,0 kgs 5 REPS 6,5 RPE
    100,0 kgs 5 REPS 6,5 RPE
    105,0 kgs 5 REPS 6,5 RPE

    Leave a comment:


  • t_angeiras
    replied
    2019/10/16 - GPP

    8+10+10+8+8 = 44 pullups
    5 sets of planks
    14 min 110 kg + sled (too much weight, some idiot left the sled loaded with 130)

    Leave a comment:


  • t_angeiras
    replied
    2019/10/15 - HLM Rerun W4D2

    Good day. Fucking hell, it's a lot of reps.
    Bench 303 squat Lever rows
    95,0 kgs 6 REPS 7,5 RPE
    102,5 kgs 6 REPS 8,5 RPE
    105,0 kgs 6 REPS 9,0 RPE
    100,0 kgs 6 REPS 8,5 RPE
    100,0 kgs 5 REPS 8,0 RPE
    100,0 kgs 5 REPS 7,0 RPE
    100,0 kgs 5 REPS 7,0 RPE
    80,0 kgs 10 REPS 7,0 RPE
    90,0 kgs 10 REPS 8,0 RPE
    100,0 kgs 10 REPS 8,5 RPE
    105,0 kgs 10 REPS 9,5 RPE
    92,5 kgs 10 REPS 8,5 RPE
    90,0 kgs 10 REPS 8,5 RPE
    ​​​
    65,0 kgs 10 REPS 6,5 RPE
    70,0 kgs 10 REPS 7,5 RPE
    75,0 kgs 10 REPS 8,5 RPE
    75,0 kgs 10 REPS 9,0 RPE

    Leave a comment:

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