Monday 20-Aug-2018
Hopefully I can get back to regularly scheduled programming. Gimme a H!
Squat
123 x 5, 132 x 5, 141 x 5 x 3, 135 x 5
Heavy gravity day, top set was going above @8. We know what to do.
Bench press football bar
61 x 5, 66 x 5, 71 x 5 x 4
Well, that was a bunch of RPE 5/6. On the upside: no shoulder pain! I foresee a slow 'n steady process to build back up.
Rack pull
155 x 4, 162.5 x 4, 167.5 x 4 x 3
All sets with straps, to preserve skin. In hindsight, I ground out the last set. Should have lowered the weight.
Squat
132 x 4, 140 x 4, 146 x 4 x 4
Upping the intensity.
Bench press (football bar)
65 x 4, 70 x 4, 72.5 x 4 x 4
I was weighing up leaving this as sets of 5 at a lower intensity, same as last week. However, I carefully worked up to these and the shoulder felt fine. RPEs were 5, 5.5, 6, 6, 6.5, 7
Rack pull
155 x 4, 162.5 x 4, 167.5 x 4 x 3
These went up better than last week; all top sets were @9 (instead of 9.5-10). Did better at getting my back braced and set.
Overhead press, football bar
45 x 4, 48 x 4, 50 x 4 x 4
All beltless. No shoulder pain, though I was definitely aware of the area by the finish. Slow 'n steady does it.
303 tempo squats
80 x 8, 90 x 8, 100 x 8 x 4
No matter how often I do these, they still don’t grow on me.
Squat
162.5 x 1, 147 x 4, 142.5 x 4 x 2
Had to drop the weight on the 4s to keep it @8.
Bench press, football bar (beltless)
66.5 x 4, 70.5 x 4, 73 x 4 x 4
Rather than introduce the heavy singles for bench, I’ve decided to stick with the lower-intensity fours and fives. Don’t want to rush and re-injure myself.
Overhead press, football bar
45.5 x 4, 48.5 x 4, 50.5 x 4 x 4
Still keeping away from heavy singles for pressing.
Squat, high bar
105 x 6, 110 x 6, 115 x 6 x 6
Well below the prescribed RPE, but I was under a surprise time constraint and was limited to 90 sec rests. Wanted to get the volume in. Likewise no rows tonight
Deadlift
175.5 x 1, 158.5 x 4 x 3
Calling the heavy single RPE 8.5. Definitely had a second, possibly not two more though.
Bench press 2ct pause
62 x 6, 64.5 x 6, 67 x 6 x 3
Just as an experiment, I did these with the convention bar & grip. No pain. Will still mix in the football bar with conventional bar, moving forward.
Monday 17-Sep-2018
Urgh, first proper training session in 10 days due to Life. As we’re away camping for a fortnight next week I’m not finishing the HML program. I’m just making it up this week.
Squats
120 x 5, 130 x 5, 137.5 x 5 x 3
Felt heavy. Can already feel that I’ll have a little DOMs tomorrow
Bench press TnG (football bar)
60 x 8, 62.5 x 8, 65 x 8 x 3
Still doing these pretty light.
Pendlay row
70 x 8, 75 x 8, 80 x 8 x 3
Super-setted these with the press, now that I have enough bars & plates. Channelling my inner Brian Alsruhe.
Friday 21-Sep-2018
I used to be so consistent. Once I return from holidays (I expect to only do a little cardio and maybe some BW movements while we’re camping), I’m going to reassess the immediate goals and restart an actual program.
Deadlift
122.5 x 8, 130 x 8, 135 x 8 x 3
Getting in some voluuuume.
Overhead press, football bar
40 x 8, 45 x 8, 47.5 x 8 x 3
Mixed in the normal bar for a couple of these sets, which my shoulder didn’t like at all.
Weighted pullup
10 x 5, 12.5 x 5, 15 x 5 x 3
Weight is additional to BW. Super-setted these with the OHP, which actually works pretty well.
Monday 22-Oct-2018
Did other things than training last week. No excuses, just a bad case of CBF. I blame the ongoing weight cut. Rather than my ongoing made-up program, I’m going to start the Bridge 2.0 to start rebuilding.
