Squib's Training Log

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121

Week 5 Day 2

Couldn’t deadlift more than 100kg today LOL. Like the bar wouldn’t break the floor. Did some paused deadlifts at 60 and 80kg and called it a day.
Bench w/ belt: 106x1@9, 90x6@9, 84x6x2 - this was also a disaster, couldn’t benchs straight and one side kept hitting the pins on the way up.
Paused leg press 120x11x3

Day 3 will be better.

122

Week 5 Day 3

2ct pause squat: 100x8x3@8
Pin press (shoulder): 45x8x3@8
Feet up bench: 60x11x3@8

Week 5 Day 4

2ct pause deadlift: 100x8x2@8
2ct pause bench: 65x8x3@8
Lever row: 30x11x3@8

123

Took a month off traveling Europe without any second thought to my diet, strength, fitness or health in general. Oops.

Week 1 Day 1

Squat w/ belt: 130x5x2@8
Bench press w/ belt: 80x5x2@8-8.5
Rack pull: 140x4@~7, 160x0@11. Was hoping to get 180 but 160 wouldn’t even budge

124

Week 1 Day 2

Press w/ belt: 57.5x5x2
Leg press: 180x8x2
Pendlay row: 80x8x2

125

Week 1 Day 3

Deadlift w/ belt: 140x5x2
CGBP 95x4@9
Squat (beltess): 130x4

126

Week 1 Day 2

Squat w/ belt: 132.5x5x3@8
Bench w/ belt: 82.5x5x2@8.5-9, 80x5@9.5
Rack pull: 150x4@9 145x4@9

Sooo my 4@9 for rack pulls dropped from 184kg to 150kg :frowning: I guess because it’s because I haven’t done this movement specifically since June?

127

Week 2 Day 2

Press: 60x5x2, 55x5x2
Leg Press: 190x8x3
Pendlay row: 85x8x3

Week 2 Day 3

Deadlift w/ belt: 142.5x5x3
CGBP: 95x4, 90x4
Squat (beltless): 135x4, 130x4

Week 3 Day 1

Squat w/ belt: 135x5x4
Bench press: 84x5, 80x5x3
Rack pull: 150x4, 142.5x4x2

128

Week 3 Day 2

Press w/ belt: 61x5x2. 57x5x2

Leg press: 200x8x3
Pendlay rows: 90x8x3

129

Week 3 Day 3

Deadlift w/ belt: 140x5x4
CGBP: 96x4, 90x4x2
Squat (beltless): 137.5x4, 132.5x4x2

130

Week 4 Day 1

Squat w/ belt: 140x4x4
Bench w/ belt: 85x4x4
Rack pull w/ belt: 160x4, 152.5x4x2

131

Week 4 Day 2

Press w/ belt: 62x4x2. 60x4x2

Leg press: 200x8x4
Pendlay rows: 87.5x8x4

132

Week 4 Day 3

Deadlift w/ belt: 145x4x4@8
CGBP: 96x4, 90x4x2
Squat (beltless): 135x4, 130x4x2

Week 5 Day 1

Squat w/ belt: 157.5x1@8, 146x4, 132.5x4x2
Press w/ belt: 68x1@7?, 63x4, 57.5x4x2
Sumo deadlift: 150x4@9, 140x4

Learning how to Sumo. I feel like 150x4@9 on my first day is a good sign.

133

Week 5 Day 2

Bench w/ belt: 97.5x1@8, 90x4, 82.5x4x2
Front squats w/ belt: 80x6x3
Lever row: 30kgx11x3

134

Week 5 Day 3

Deadlift w/ belt: 162.5x1@7.5?, 170x1@9, 150x4@9, 137.5x4x2
2ct pause bench: 90x1@8, 73x5x4
2ct pause squat: 120x4@9, 110x4

135

Week 6 Day 1

Squat w/ belt: 160x1@8, 150x4, 135x4x2
Press w/ belt: 70x1@8.5, 64x4, 57.5x4x2
Sumo deadlift w/ belt: 160x3@10, 140x4x2

136

Week 6 Day 2

Bench w/ belt: 100x1@8, 94x4, 84x4x3
Front squats: 50x14, 50x5x2, 50x4x3

137

Week 6 Day 2 pt 2

Lever row 34x11x33

Week 6 Day 3

Deadlift w/ belt: 170x1@10 (ffff), 152.5x4@10, 140x4x3

  • I am pulling the pin and going to swap to Sumo for reals now. I’m not sure if it was entirely because of the loading or my form. My top single and first back off felt like a nightmare. The 140kg sets felt okay - my first first rep of the first set at 140 felt like a dream - bar heavy in hands, no significant hip rise before breaking the floor, it just flew up - but yeah unclear if it’s because it was just… a lot lighter than the previous sets.
    2ct pause bench: 95x1@8, 75x5x4
    2ct pause squat: 125x4@9, 115x4x2
138

Week 7 Day 1

Squat w/ belt: 162.5x1@8, 152.5x4, 140x4x3
Press w/ belt: 71x1@8, 65x4, 61x4x3 (best these have felt in ages)
Block Sumo Pull (2" off floor): 170x3@calf cramp (projecting x4@9), 160x4x3

139

Week 7 Day 2

Bench w/ belt: 102.5x1@8.5, 95x4@9, 90x4x3
Front squat w/ belt: 90x6x3
Lever row: 37x11x4

140

Week 7 Day 3

Sumo Deadlift w/ belt: 155x1, 170x0, 160x1@8? 140x4x3
2ct pause bench: 97.5x1@8, 82x4x4

Week 8 Day 1

Squat w/ belt: 164x1@8, 154x4@9, 142x4x2
Press w/ belt: 72x1@8, 67x4@10, 60x4x3
2ct pause sumo w/ straps: 120x4x3