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  • 2019/08/02 - 3HLM W1D3

    Surprisingly sore today. Yesterday didn't feel so heavy or novel... DL without belt to control intensity again.
    DL Close Grip Bench HBBS
    120,0 kgs 6 REPS 6,5 RPE
    130,0 kgs 6 REPS 7,5 RPE
    140,0 kgs 6 REPS 8,5 RPE
    80,0 kgs 4 REPS 7,0 RPE
    85,0 kgs 4 REPS 7,5 RPE
    90,0 kgs 4 REPS 8,0 RPE
    95,0 kgs 5 REPS 9,0 RPE
    120,0 kgs 1 REPS 6,5 RPE
    130,0 kgs 1 REPS 7,5 RPE
    140,0 kgs 1 REPS 9,5 RPE
    110,0 kgs 5 REPS 7,5 RPE
    110,0 kgs 5 REPS 7,5 RPE
    110,0 kgs 5 REPS 8,0 RPE
    Me gainzz

    Comment


    • 2019/08/04 - HLM W2D1

      Tried to do normal beltless squats today, but felt some more pain than last time. Might have to dial a bit down. Decided to do SLDL also, which seemed to have helped last time.
      Squat (HBBS beltless) Press SLDL
      100,0 kgs 6 REPS 7,0 RPE
      110,0 kgs 6 REPS 8,0 RPE
      120,0 kgs 6 REPS 9,5 RPE
      112,5 kgs 4 REPS 7,0 RPE
      112,5 kgs 4 REPS 8,0 RPE
      112,5 kgs 4 REPS 8,0 RPE
      55,0 kgs 6 REPS 6,5 RPE
      60,0 kgs 6 REPS 8,0 RPE
      62,5 kgs 6 REPS 9,5 RPE
      57,5 kgs 6 REPS 8,0 RPE
      57,5 kgs 6 REPS 8,5 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
      100,0 kgs 8 REPS 8,0 RPE
      Me gainzz

      Comment


      • 2019/08/01 - 3HLM W2D2

        Good bench, good load for rows (could have increased, I think - had no pain at the gym), still finding these squats weird. Sometimes my back leg hurts during them, weird.
        Bench DB Split Squats Pendlay rows
        95,0 kgs 6 REPS 7,0 RPE
        100,0 kgs 6 REPS 8,0 RPE
        102,5 kgs 6 REPS 9,0 RPE
        97,5 kgs 6 REPS 8,0 RPE
        97,5 kgs 6 REPS 9,0 RPE
        26,0 kgs 10 REPS 7,0 RPE
        28,0 kgs 10 REPS 8,0 RPE
        32,0 kgs 10 REPS 8,5 RPE
        30,0 kgs 10 REPS 8,0 RPE
        30,0 kgs 10 REPS 8,5 RPE
        80,0 kgs 10 REPS 6,0 RPE
        90,0 kgs 10 REPS 6,5 RPE
        95,0 kgs 10 REPS 7,0 RPE
        95,0 kgs 10 REPS 7,5 RPE
        ​​​
        Last edited by t_angeiras; 08-13-2019, 08:05 PM.
        Me gainzz

        Comment


        • 2019/08/08 - 3HLM W2D3

          Good day! Didn't pay much attention to loads, but felt just a little minor discomfort during DL, and squats (303) were good - almost the same as last week, which was not Tempo. DL without belt, thinking of bringing it back next week.
          DL Inclined Bench 303 HBBS
          120,0 kgs 6 REPS 6,5 RPE
          130,0 kgs 6 REPS 7,5 RPE
          140,0 kgs 6 REPS 8,5 RPE
          135,0 kgs 6 REPS 8,0 RPE
          135,0 kgs 6 REPS 8,0 RPE
          70,0 kgs 4 REPS 6,5 RPE
          80,0 kgs 4 REPS 8,0 RPE
          90,0 kgs 4 REPS 8,5 RPE
          92,5 kgs 4 REPS 9,0 RPE
          87,5 kgs 4 REPS 8,5 RPE
          100,0 kgs 5 REPS 7,0 RPE
          120,0 kgs 1 REPS 7,0 RPE
          130,0 kgs 1 REPS 8,0 RPE
          105,0 kgs 5 REPS 8,0 RPE
          105,0 kgs 5 REPS 7,5 RPE
          105,0 kgs 5 REPS 7,5 RPE
          Last edited by t_angeiras; 08-13-2019, 08:05 PM.
          Me gainzz

          Comment


          • 2019/08/11 - HLM W3D1

            Taking the dust off the belt after quite a while. It was Ok, even more after reading here that I felt a bit of pain last week. Keeping the SLDLs, since I felt much better after last week sessions than on the week before. It was just a bit painful today, but manageable. Let's see the effects by next weekend.
            Squat (HBBS w/ belt) Press SLDL
            105,0 kgs 6 REPS 6,5 RPE
            115,0 kgs 6 REPS 7,5 RPE
            127,5 kgs 6 REPS 9,0 RPE
            120,0 kgs 6 REPS 8,0 RPE
            120,0 kgs 6 REPS 8,5 RPE
            117,5 kgs 6 REPS 8,0 RPE
            55,0 kgs 6 REPS 6,5 RPE
            57,5 kgs 6 REPS 8,0 RPE
            60,0 kgs 6 REPS 9,0 RPE
            57,5 kgs 6 REPS 8,5 RPE
            57,5 kgs 5 REPS 8,0 RPE
            57,5 kgs 5 REPS 8,0 RPE
            90,0 kgs 8 REPS 7,0 RPE
            100,0 kgs 8 REPS 7,5 RPE
            100,0 kgs 8 REPS 7,5 RPE
            110,0 kgs 8 REPS 8,0 RPE
            Me gainzz

            Comment


            • 2019/08/13 - 3HLM W3D2

              Amazing how unpredictable my bench is. Rows are improving fast, and no pain once more.
              Bench DB Split Squats Pendlay rows
              90,0 kgs 6 REPS 7,0 RPE
              95,0 kgs 6 REPS 8,0 RPE
              100,0 kgs 6 REPS 8,5 RPE
              95,0 kgs 6 REPS 8,0 RPE
              95,0 kgs 5 REPS 8,0 RPE
              95,0 kgs 5 REPS 8,0 RPE
              28,0 kgs 10 REPS 7,0 RPE
              32,0 kgs 10 REPS 8,0 RPE
              34,0 kgs 10 REPS 9,0 RPE
              32,0 kgs 10 REPS 8,0 RPE
              32,0 kgs 10 REPS 8,5 RPE
              80,0 kgs 10 REPS 6,5 RPE
              90,0 kgs 10 REPS 7,0 RPE
              100,0 kgs 10 REPS 7,5 RPE
              100,0 kgs 10 REPS 8,0 RPE
              ​​​
              Me gainzz

              Comment


              • 2019/08/14 - 3HLM W3D3

                Surprise day 3. Had to do it 1 day earlier than expected. Decided to give the belt a go again, for the DL. Good results, I think. The rest was OK. Very very minor pain at last sets for DL and Squat.
                DL Inclined Bench 303 HBBS
                120,0 kgs 6 REPS 6,0 RPE
                130,0 kgs 6 REPS 7,0 RPE
                140,0 kgs 6 REPS 7,5 RPE
                150,0 kgs 6 REPS 8,0 RPE
                145,0 kgs 6 REPS 7,5 RPE
                145,0 kgs 6 REPS 8,0 RPE
                75,0 kgs 4 REPS 7,0 RPE
                85,0 kgs 4 REPS 8,0 RPE
                90,0 kgs 4 REPS 8,5 RPE
                85,0 kgs 4 REPS 8,0 RPE
                85,0 kgs 4 REPS 7,5 RPE
                100,0 kgs 5 REPS 7,0 RPE
                120,0 kgs 2 REPS 7,5 RPE
                135,0 kgs 1 REPS 8,5 RPE
                110,0 kgs 5 REPS 7,5 RPE
                110,0 kgs 5 REPS 8,0 RPE
                110,0 kgs 5 REPS 8,0 RPE
                110,0 kgs 5 REPS 8,0 RPE
                Me gainzz

                Comment


                • 2019/08/18 - HLM W4D1

                  Many much volumes... But good loads, and no pain - just some fear a some hypersensitivity.
                  Squat (HBBS w/ belt) Press SLDL
                  110,0 kgs 6 REPS 6,5 RPE
                  120,0 kgs 6 REPS 8,0 RPE
                  130,0 kgs 6 REPS 9,0 RPE
                  122,5 kgs 5 REPS 7,5 RPE
                  122,5 kgs 5 REPS 8,0 RPE
                  122,5 kgs 4 REPS 7,0 RPE
                  122,5 kgs 4 REPS 7,0 RPE
                  55,0 kgs 6 REPS 7,0 RPE
                  60,0 kgs 6 REPS 8,0 RPE
                  65,0 kgs 5 REPS 9,0 RPE
                  60,0 kgs 6 REPS 8,0 RPE
                  60,0 kgs 5 REPS 8,0 RPE
                  60,0 kgs 5 REPS 7,5 RPE
                  60,0 kgs 4 REPS 7,5 RPE
                  95,0 kgs 8 REPS 6,5 RPE
                  105,0 kgs 8 REPS 7,5 RPE
                  115,0 kgs 8 REPS 8,5 RPE
                  115,0 kgs 8 REPS 8,5 RPE
                  Me gainzz

                  Comment


                  • 2019/08/21 - 3HLM W4D2

                    No pain. Apart from this, what an awful day. 10kg below target.
                    Bench DB Split Squats Pendlay rows
                    90,0 kgs 6 REPS 7,0 RPE
                    95,0 kgs 6 REPS 8,5 RPE
                    95,0 kgs 6 REPS 9,0 RPE
                    90,0 kgs 5 REPS 7,0 RPE
                    90,0 kgs 5 REPS 7,0 RPE
                    90,0 kgs 5 REPS 7,5 RPE
                    90,0 kgs 5 REPS 7,0 RPE
                    28,0 kgs 10 REPS 6,5 RPE
                    32,0 kgs 10 REPS 7,5 RPE
                    34,0 kgs 10 REPS 9,0 RPE
                    32,0 kgs 10 REPS 8,0 RPE
                    32,0 kgs 10 REPS 8,0 RPE
                    32,0 kgs 10 REPS 8,0 RPE
                    80,0 kgs 8 REPS 6,0 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
                    ​​​
                    Me gainzz

                    Comment


                    • 2019/08/22 - 3HLM W4D3

                      Not bad. No pain at DL, reasonable load, despite a bit tired. Tried Low Bar for last 2 sets of squats, but still 303. Damn, it's much harder on the back to hold the bar that long! I think I'll try it on comp squat, next week.
                      DL Close Grip Bench 303 HBBS and LBBS
                      135,0 kgs 6 REPS 7,0 RPE
                      145,0 kgs 6 REPS 8,0 RPE
                      155,0 kgs 6 REPS 9,0 RPE
                      147,5 kgs 5 REPS 7,5 RPE
                      147,5 kgs 4 REPS 7,0 RPE
                      147,5 kgs 4 REPS 7,0 RPE
                      85,0 kgs 4 REPS 6,5 RPE
                      95,0 kgs 4 REPS 7,5 RPE
                      105,0 kgs 4 REPS 9,0 RPE
                      100,0 kgs 4 REPS 8,5 RPE
                      100,0 kgs 4 REPS 8,0 RPE
                      105,0 kgs 5 REPS 7,0 RPE
                      125,0 kgs 2 REPS 8,0 RPE
                      135,0 kgs 1 REPS 8,5 RPE
                      110,0 kgs 5 REPS 7,5 RPE
                      110,0 kgs 5 REPS 8,0 RPE
                      110,0 kgs 5 REPS 7,5 RPE
                      110,0 kgs 5 REPS 8,0 RPE
                      Me gainzz

                      Comment


                      • 2019/08/25 - HLM W5D1

                        Back to low bar squats today. Very rusty, but it was OK overall - and without pain! This was despite some weird neck tweack that happened getting in position for the squats, but luckily no exercise required looking left. First time doing deficit DLs (on purpose, at least) and they were much harder than expected - specially comparing with competition DL, which is done belted and first thing on the day. And press is still very irregular, maybe a bit compromised by the neck.
                        Squat (LBBS w/ belt) Press 2'' deficit DL
                        130,0 kgs 3 REPS 6,5 RPE
                        140,0 kgs 2 REPS 6,5 RPE
                        150,0 kgs 1 REPS 7,0 RPE
                        160,0 kgs 1 REPS 8,5 RPE
                        145,0 kgs 4 REPS 9,0 RPE
                        135,0 kgs 4 REPS 8,0 RPE
                        135,0 kgs 4 REPS 8,5 RPE
                        60,0 kgs 4 REPS 8,0 RPE
                        67,5 kgs 1 REPS 7,0 RPE
                        70,0 kgs 1 REPS 7,5 RPE
                        72,5 kgs 1 REPS 8,5 RPE
                        65,0 kgs 4 REPS 9,0 RPE
                        62,5 kgs 4 REPS 8,0 RPE
                        62,5 kgs 4 REPS 8,5 RPE
                        120,0 kgs 4 REPS 7,0 RPE
                        125,0 kgs 4 REPS 7,5 RPE
                        135,0 kgs 4 REPS 8,5 RPE
                        130,0 kgs 4 REPS 7,5 RPE
                        Me gainzz

                        Comment


                        • 2019/08/27 - 3HLM W5D2

                          Total opposite from last day 2, really good day! 5 kg more that target on bench, 10 more on squats (so much it screwed a bit the prescription), 10 or 15 more on rows. However, I hate 11s, and sweated a gallon. Plus some pull ups.
                          Bench HBBS Pendlay rows
                          100,0 kgs 2 REPS 6,5 RPE
                          110,0 kgs 1 REPS 7,0 RPE
                          115,0 kgs 1 REPS 7,5 RPE
                          120,0 kgs 1 REPS 8,0 RPE
                          112,5 kgs 4 REPS 9,0 RPE
                          105,0 kgs 4 REPS 7,5 RPE
                          105,0 kgs 4 REPS 8,0 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
                          125,0 kgs 8 REPS 9,0 RPE
                          80,0 kgs 11 REPS 6,0 RPE
                          90,0 kgs 11 REPS 7,0 RPE
                          100,0 kgs 11 REPS 8,0 RPE
                          100,0 kgs 11 REPS 8,5 RPE
                          100,0 kgs 10 REPS 8,0 RPE
                          ​​​
                          12, 10, 9, 10 pull ups
                          Me gainzz

                          Comment


                          • 2019/08/29 - 3HLM W5D3

                            DL felt heavy, but good speed. Bench was OK, and squats were good. Low back again, zero pain. Got me 3 weeks for some singles fast progress!
                            DL 2ct bench 2ct squat
                            140,0 kgs 4 REPS 7,0 RPE
                            160,0 kgs 2 REPS 7,5 RPE
                            175,0 kgs 1 REPS 7,0 RPE
                            185,0 kgs 1 REPS 8,5 RPE
                            165,0 kgs 4 REPS 9,0 RPE
                            155,0 kgs 4 REPS 7,5 RPE
                            155,0 kgs 4 REPS 8,0 RPE
                            90,0 kgs 5 REPS 7,5 RPE
                            110,0 kgs 1 REPS 7,0 RPE
                            115,0 kgs 1 REPS 8,5 RPE
                            92,5 kgs 5 REPS 7,5 RPE
                            92,5 kgs 5 REPS 7,5 RPE
                            92,5 kgs 5 REPS 8,0 RPE
                            100,0 kgs 4 REPS 6,5 RPE
                            110,0 kgs 4 REPS 7,0 RPE
                            120,0 kgs 4 REPS 8,0 RPE
                            130,0 kgs 4 REPS 8,5 RPE
                            130,0 kgs 4 REPS 9,0 RPE
                            Me gainzz

                            Comment


                            • 2019/09/01 - HLM W6D1

                              Not feeling it today... Also, another bloody neck tweak warming up for the squat single, and some sensitivity on the spot of the last injury (trying not to be hyper-vigilant, though). Excuses aside, squat's backoff sets and press single were good.
                              Squat (LBBS w/ belt) Press 2'' deficit DL
                              150,0 kgs 1 REPS 7,0 RPE
                              160,0 kgs 1 REPS 8,5 RPE
                              145,0 kgs 4 REPS 8,5 RPE
                              135,0 kgs 4 REPS 7,5 RPE
                              135,0 kgs 4 REPS 8,0 RPE
                              65,0 kgs 2 REPS 7,0 RPE
                              70,0 kgs 1 REPS 7,0 RPE
                              75,0 kgs 1 REPS 8,5 RPE
                              67,5 kgs 4 REPS 9,5 RPE
                              65,0 kgs 4 REPS 9,0 RPE
                              62,5 kgs 4 REPS 8,5 RPE
                              62,5 kgs 4 REPS 9,0 RPE
                              120,0 kgs 4 REPS 7,0 RPE
                              130,0 kgs 4 REPS 8,0 RPE
                              140,0 kgs 4 REPS 9,0 RPE
                              130,0 kgs 4 REPS 7,5 RPE
                              130,0 kgs 4 REPS 8,0 RPE
                              Me gainzz

                              Comment


                              • 2019/09/04 - 3HLM W6D2

                                Loadwise, another good day 2. But I think last week worked as a deload, I felt really fresh today. However, volume felt really too much. It's strange, it's not that big increase from last week.
                                Bench HBBS Pendlay rows
                                102,5 kgs 4 REPS 7,0 RPE
                                112,5 kgs 1 REPS 6,5 RPE
                                122,5 kgs 1 REPS 7,5 RPE
                                127,5 kgs 1 REPS 9,0 RPE
                                112,5 kgs 4 REPS 9,0 RPE
                                110,0 kgs 4 REPS 8,5 RPE
                                110,0 kgs 4 REPS 8,5 RPE
                                110,0 kgs 4 REPS 9,0 RPE
                                110,0 kgs 8 REPS 7,0 RPE
                                120,0 kgs 8 REPS 8,0 RPE
                                127,5 kgs 8 REPS 9,0 RPE
                                115,0 kgs 8 REPS 7,5 RPE
                                115,0 kgs 8 REPS 8,0 RPE
                                80,0 kgs 11 REPS 6,0 RPE
                                90,0 kgs 11 REPS 7,0 RPE
                                100,0 kgs 11 REPS 8,0 RPE
                                100,0 kgs 11 REPS 8,0 RPE
                                ​​​
                                Me gainzz

                                Comment

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