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  • 2019/10/09 - HLM Rerun W3D1

    Hard week, 3 training days in a row, tough day again... I need a deload. 0.5 RPE less for competition lifts, at least. Then let's see how it goes.
    Squat Press Paused DL
    125,0 kgs 6 REPS 6,5 RPE
    132,5 kgs 6 REPS 7,5 RPE
    137,5 kgs 6 REPS 8,5 RPE
    130,0 kgs 6 REPS 7,0 RPE
    130,0 kgs 6 REPS 7,5 RPE
    130,0 kgs 6 REPS 7,5 RPE
    50,0 kgs 6 REPS 6,5 RPE
    55,0 kgs 6 REPS 7,5 RPE
    60,0 kgs 6 REPS 8,5 RPE
    55,0 kgs 6 REPS 7,0 RPE
    57,5 kgs 6 REPS 7,5 RPE
    57,5 kgs 6 REPS 7,5 RPE
    110,0 kgs 4 REPS 6,5 RPE
    120,0 kgs 4 REPS 7,5 RPE
    130,0 kgs 4 REPS 8,5 RPE
    122,5 kgs 4 REPS 8,0 RPE
    122,5 kgs 4 REPS 7,5 RPE
    Me gainzz

    Comment


    • 2019/10/10 - HLM Rerun W3D2


      Deload wouldn't work with 303s. Improving a bit.
      Bench Front squat Lever rows
      90,0 kgs 6 REPS 6,5 RPE
      95,0 kgs 6 REPS 7,5 RPE
      100,0 kgs 6 REPS 9,0 RPE
      95,0 kgs 6 REPS 8,0 RPE
      95,0 kgs 5 REPS 8,0 RPE
      95,0 kgs 5 REPS 7,5 RPE
      60,0 kgs 10 REPS 6,0 RPE
      70,0 kgs 10 REPS 7,5 RPE
      80,0 kgs 8 REPS 8,0 RPE
      75,0 kgs 8 REPS 7,0 RPE
      75,0 kgs 8 REPS 7,0 RPE
      ​​​
      60,0 kgs 10 REPS 6,0 RPE
      65,0 kgs 10 REPS 7,0 RPE
      70,0 kgs 10 REPS 7,5 RPE
      75,0 kgs 10 REPS 8,5 RPE
      Last edited by t_angeiras; 10-11-2019, 10:39 PM.
      Me gainzz

      Comment



      • 2019/10/11 - HLM Rerun W3D3

        OK. Let's hit it for real next week.
        DL Incline Bench HBBS
        145,0 kgs 6 REPS 6,5 RPE
        155,0 kgs 6 REPS 8,0 RPE
        160,0 kgs 6 REPS 9,0 RPE
        150,0 kgs 4 REPS 7,0 RPE
        150,0 kgs 4 REPS 7,5 RPE
        150,0 kgs 4 REPS 7,5 RPE
        80,0 kgs 4 REPS 7,0 RPE
        85,0 kgs 4 REPS 7,5 RPE
        90,0 kgs 4 REPS 8,5 RPE
        85,0 kgs 4 REPS 8,0 RPE
        85,0 kgs 4 REPS 8,0 RPE
        110,0 kgs 5 REPS 7,0 RPE
        130,0 kgs 1 REPS 7,0 RPE
        137,5 kgs 1 REPS 8,0 RPE
        112,5 kgs 5 REPS 7,5 RPE
        112,5 kgs 5 REPS 7,5 RPE
        112,5 kgs 5 REPS 7,5 RPE
        112,5 kgs 5 REPS 8,0 RPE
        Me gainzz

        Comment


        • 2019/10/13 - HLM Rerun W4D1

          Yes boys. I needed a good day 1. Plan for last week apparently worked. The top set might have been my best squat set ever. Press was reasonable, except for the heavier one. DL was smooth.
          Squat Press Paused DL
          135,0 kgs 6 REPS 7,5 RPE
          140,0 kgs 6 REPS 8,0 RPE
          145,0 kgs 6 REPS 9 RPE
          135,0 kgs 5 REPS 8,0 RPE
          135,0 kgs 5 REPS 8,5 RPE
          130,0 kgs 4 REPS 7,5 RPE
          130,0 kgs 4 REPS 7,5 RPE
          55,0 kgs 6 REPS 6,5 RPE
          60,0 kgs 6 REPS 7,5 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 4 REPS 7,5 RPE
          60,0 kgs 4 REPS 8,0 RPE
          115,0 kgs 4 REPS 7,0 RPE
          125,0 kgs 4 REPS 8,0 RPE
          135,0 kgs 4 REPS 8,5 RPE
          125,0 kgs 4 REPS 7,5 RPE
          125,0 kgs 4 REPS 7,5 RPE
          Last edited by t_angeiras; 10-13-2019, 10:52 PM.
          Me gainzz

          Comment


          • 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
            Me gainzz

            Comment


            • 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)
              Me gainzz

              Comment


              • 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
                Me gainzz

                Comment


                • 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.
                  Me gainzz

                  Comment


                  • 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.
                    Me gainzz

                    Comment


                    • 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.
                      Me gainzz

                      Comment


                      • 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
                        Me gainzz

                        Comment


                        • 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
                          Me gainzz

                          Comment


                          • 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
                            Me gainzz

                            Comment


                            • 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
                              Me gainzz

                              Comment


                              • 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
                                ​​​
                                Me gainzz

                                Comment

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