A review of week 2 (All weights in kg)
Day 1/2 13-04-19
SQ 120kgx5@6 130x5@7 140x5@8 140x5@9 130x5@9
CG 100x4@8 105x4@9.5 95x4@8.5 95x4@9.5 – I was experiencing a bizarre discomfort in my elbow in the first rep of each set that dissipated a lot of energy.
Rack Pull 130x7@7 140x7@8x2
Day 2**/2** 15-04
Paused SQ 110x4@6.5 120x4@8 130x4@9x2
OHP 50x5@6 60x5@8 65x5@9 60x5@9 55x5@7.5 55x5@8
BB ROW: 60x8@6 70x8@8x4
Inc. walking speed 4.5 incline 4 25 minutes
Day 3/2
DL: 130x5@6 140x5@7 150x5@8 155x5@9 145x5@9
BP (My cellphone was broken, so I didn’t know how to measure resting times, these are with very short rests+Elbow pain I mentioned):
90x5@7 95x5@9 85x5@9 80x5@9.5 75x5@9.5 70x5@9.5
Temp SQ: 60x8 90x8x2
– This day proves to be a very bad day. I felt sick after that, maybe because of doing many sets with almost no rest. In the next week, I need to adjust DL intensity and also avoid playing with my squat grip and also handle the sickness (if there is any).
Day 1 / Week 3 20-04-19
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Notes before the workout:
- From the last session, I decided to get back to a narrower grip for squats. I felt that the wide grip is the cause of discomfort in my elbow.
- I caught a cold, so I thought I may need to get back to the low-stress week (week#1).
- I also decided to do the warmups as prescribed by BBM (keeping the same rep scheme).
Workout:
squats 120x5@6.5 130x5@7 or maybe 7.5 / I failed to do any rep at 140 and ended up on the safety pins.
CG bench 80x4@6.5 90x4@8 100x4@9
Rack pull 110X7@6 120x7@6.5 130x7@7.5
GPP: LPD 49kgx8@7x4
Time: 120 mins sRPE: 6
Notes after the workout:
This was nota good workout at all. It took a lot of time for a low-stress workout, and I failed unpredictably at a relatively light squat weight. Maybe I needed to respect my sickness more than I did. And I was very embarrassed by my failure. Some lessons for myself:
- If something like your squat grip works, leave it be.
- Respect the fact you are sick, feel very bad and etc.
- Be humble, nobody gives a damn about your failure.
Week 3 Day 2 22-04-19 Still suffering from cold
Time: 90 mins / sRPE: 5
Paused SQ 110x4@6.5 120x4@8 130x4@9 120x4@9 (The pressure of holding the breath is hard when you are sick)
OHP (w. belt) 50x5@6 55x5@7.5 60x5@8 60x5@9 55x5@8.5
BB ROW 60x8@6 70x8@7 75x8@8.5 75x8@9 70x8 (Short rests, I suck at rows but who cares?)
I postponed the cardio to another day in the week. Although I was sick the workout was not bad.
Rep. of week 3 / Day 1 4-5-19
Background: I was sick for two weeks and I took antibiotics last week. I was also experiencing a lot of anxiety before the workout.
sRPE: 5 Time: 80 mins
SQ: 120x5@6 130x5@7 135x5@7.5 140x5@9 130x5@9 (I experienced a lot of fatigue in my lower back for the whole session)
CG: 90x5@6 95x@5@7 100X5@8 100x5@8
Rack pull: 120x7@7 130x7@8 140x7@8.5 145x4@9 (I felt I am out of energy)
Despite overshoots and undershoots, the workout made me feel better.
Week 4 / Day 1 12-5-19
sRPE: 6 Time: 100 mins (without GPP)
SQ 120x5@6 135x5@7.5 140x5@8 135x5@9 125x5@8 120x5@8
CG 90x4@7 100x4@8.5 (I have a doubt about this weight, that might be actually 110!) Failure at 110, 90x4@8 95x4 100x4@8.5
Rack Pull 130x7@6.5 140x7@7.5 145x7@9 140x7@8.5
GPP: LPD for 7 mins AMRAP
Week 5 / Day 2 21-5-19
Time: 120 mins
PSQ 120x4@7.5 130x4@8 145x3@10 130x4@9
Press 60x4@7 60x4@7 65x4@8.5 60x4@7.5 65x4@9 60x4@8 60x4@8
BB ROW 60x8@6 70x8@7.5 80x8@8.5 75x8@8.5 70x8@8 70x8@8
DB Curls 10kgx12 10kgx10 10kgx7
GPP in same day: Cable Row mayoreps