convergentsum's log

[convergentsum]

1P

Deadlift
warmup: 20x2x5 (RDL), 70x5, 110x5
work: (belt + hook) 145x4, 165x1; (straps) 145x4x4

Bench: 20x2x5, 50x5, 70x3, 80x2, 90x2x1, 100x3x1
CGBP: 80x(8, 8, 5)

Front squat: 20x2x5, 50x5, 70x4x5

DB curls: 20x(12, 8, 8)

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1S

LB Squat: 20x2x5, 60x5, 100x5; (belted, wrist wraps) 120x4, 145x5x3

Bench: 20x2x5, 50x5, 75x4, 95x4x(3+r+1p)

SGDL: 60x5, 110x4x5

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2H

waiting for a rack:
DB lateral raises: 12x8; 8x8
chins: 4


HB squat: 20x2x5, 60x5, 90x5, 127.5x(3x4, 4x3)
bench: 20x2x5, 50x5, 75x4, 92.5x(3x4, 4x3)
bent over rows 60x3x8

[convergentsum]

Deadlift: 20x2x5 (rdl), 70x5, 110x5, 150x3, 170x1, 150x4x3

Bench: 20x2x5, 50x5, 72.5x3, 85x2, 92.5x2x1, 102.5x3x1
CGBP: 80x3x8
DB rear delt raises: 8x2x12
cable rows: 23.5x2x20

Had a 110 bench pr planned but shoulders feeling a bit grumpy so did cgbp backoffs upper back isolation work instead (ie, week 1 power instead of week 2). Skipped front squats for the same reaaon.
When i got home a noticed a bunch of burst blood vessels around my front delts, so maybe my decision was wise.

[convergentsum]

Strength

LB Squat: 20x2x5, 60x5, 100x5; (belted, wrist wraps) 120x4, 147.5x5x3
Bench: 20x2x5, 50x5, 80x4, 100x(2x3, 2x2), 90x4x3
SGDL: 70x5, 115x4x5
DB curls: 20x2x12

Over-reached a little on the bench, but very excited to press triples at 100kg (full disclosure: ass left the bench on last rep of both sets)

[convergentsum]

1H

HB squat: 20x2x5, 60x5, 100x5, 125x6x5
Bench: 20x2x5, 50x5, 70x5, 85x7x5
DB curls: 20x(2x12, 6)
bent over rows: 70x3x8

[convergentsum]

1P lower, 2P upper (hungry for a PR bench I missed last week!)

deadlift
warmup: 20x2x5 (RDL), 60x5, 100x5
work: 145x4, 165x1@easy, 145x4x4 with straps

bench
warmup: 20x2x5, 50x5, 70x3, 85x2,
singles: 92.5, 92.5, 102.5, 110x1@9 (PR), 102.5, 102.5

front squat: 20x2x5, 50x5, 75x4x5

The 110 bench was nice and smoth, especially once it got a few inches off the chest -- I toyed with rating it @8.5.

[convergentsum]

Strength

LBBS: 20x2x5, 60x5, 100x5; (belted) 120x3, 150x5x3
Bench: 20x2x5, 50x5, 80x4, 97.5x4x(3+r+p)
SGDL: 60x5; (straps) 110x4x5
lat pulldowns: 23.5x2x15

Those paused reps were tough. Trying to get some pulling variety in to help even out shoulder development.
Overall, feel like I'm on a really productive streak

[convergentsum]

2H

HB squat: 20x2x8, 60x5, 100x5, 130x(3x4, 4x3)
Bench: 20x2x5, 50x5, 70x5, 90x7x4
Bent over rows: 60x8, 75x3x8

Supersetted bench with squats and rows. I wonder if i inadvertently used a ladies' bar for it - most of the bars are annoyingly chunky (and knurl-less) so i favour the slightly thinner ones, but this one was extremely thin. Not certain, but in view of that doubt i completed every set as a 4 instead of switching to 3's - the fact i could do that without problem adds weight to the light bar theory!

[convergentsum]

2P yesterday
Deadlift: 60x2x6, 110x5, 140x4, 155x3, 175x1; (straps) 155x4x3
Bench: 20x2x6, 50x5, 72.5x3, 85x2, 92.5x2x1; 102.5x1, 110x1@8.5, 102.5x2x1
Front squat: 20x2x5, 50x5, 80x5x4
DB curls: 20x(2x12, 8)

[convergentsum]

2S
LB squat: 20x2x6, 70x5, 110x5; (belted) 130x3, 152.5x5x3
Bench: 20x2x5, 50x5, 70x3, 90x1, 100x(4x3, 3x2)
SGDL: 60x5, 115x4x5

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1H

HB Squat: 20x2x6, 60x5, 100x5, 127.5x6x5
Bench: 20x2x5, 50x5, 70x5, 85x7x5
Bent over rows: 60x6, 77.5x4x6

Last couple of sets of bench were at least @9.

[convergentsum]

1P
Deadlift: 20x2x6 (RDL): 60x5, 100x5, (belted) 140x4, 150x4, 175x1, (straps) 150x4x4
bench: 20x2x5, 50x5, 75x3; 87.5x2; 95x2x1; 105x2x1
CGBP: 80x3x8
DB curls: 20x2x12

3 singles at 105 were programmed, but the second was @10 so I thought I'd rather prioritise the close-grips than the final heavy single.
Slipped squats, it's late and I want to get to bed!

[convergentsum]

1S

Squat: 20x2x6, 60x5, 110x5; (belted) 130x3, 155x5x3
Bench: 20x2x5, 50x5, 70x4, 100x4x(3tng + 30s rest + 1 paused)
SGDL: 60x5, 115x4x5

These sets are starting to approach a grind -- 2 or 3 of the squats and 4 or 5 of the bench presses took significantly longer to lock out. Still, 155 is a PR for triples, and 100 would be a PR for 4s, which I don't think these sets quite count as.

[convergentsum]

2H

HB squat: 20x2x5, 60x5, 100x5, 120x4, 135x(3x4, 3x3, 2)
Bench: 20x2x5, 50x5, 70x4, 92.5x(3x4, 3x3)

I can't count to 4! Not sure if I did 3 or 4 triples of either squats or bench. Started an extra (possibly) set of squats but misgrooved the second so didn't feel like grinding out a third.

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2P

Deadlift: 20x2x5 (RDL), 70x5, 110x5, (hook) 140x3, 160x3, 180x1, (straps) 160x4x3
Bench: 20x2x5, 50x5, 75x3, 87.5x2, 95x2x1, 105x1, 112.5x1@8.5, 105x2x1
Fr. squat: 20x2x6, 50x6, 70x6, 85x2x3

[convergentsum]

2019 review
Great year: steady progress and i've learned the obvious in hindsight lesson that you can target development in specific lifts by choosing to emphasise those lifts

Squat: managed a wobbly/shallow 170kg at the end of 2018. Not been chasing lbbs singles since then (see above about moving priorities around), but calmly racked up 5 triples at 155kg last week - i think this indicates an increase in strength.

Deadlift: longterm goal 2xbw (200kg) achieved in the summer. Since then, priority shifted to the upper body but recently pulled a 180kg single that was too easy for me to rate. (I can't rate below around @8).

OHP: concentrated on this lift in the first half of the year, progressed up to a stall at 72.5kg single (60kg for density block ie triples and doubles). Gonna return to these next year

Bench: had an excellent few months smashing through all my old ceilings. Amazimg what can happen when you don't treat this lift as an afterthought. From wobbly 105kg to a smooth 112.5kg, i haven't stalled but i've been reading about how it can be good to switch to a new block before completely running out of road. Looking forward to seeing how the hypertrophy lends itself to ohp.

Conditioning: not been on my bike for months - work is further away, also i'm doing more school runs. I'll have to swap some of my lifting time to this if it's gonna happen at all. I'm thinking sprints on the stationary bike (where my technique is best i guess), liss on the rower.

[convergentsum]

1st workout of 2020!

Press: 20x2x5, 40x5, 50x4, 60x2, 70x1@9.5, 60x4x3
front squat: 20x2x5, 50x5, 70x(1, 6x4)

superset:
chest supported row machine: 70x10
db curls: 20x12
3 rounds

Bench: 20x2x5, 50x5, 75x(4 paused, 8 tng, 5 paused, 8 tng)

First OHP in several months -- felt reasonably good. the @9.5 was down to a misgrooved rep, I expect to build up to a few PRs without much complication.
Attempted to set up some straps to be able to front squat without needing the full front rack, which my wrists don't like. Couldn't make it work at 20 or 50kg, so gave up. Was hoping to go heavier, but that first rep at 70 felt so bad I re-racked it. Accumulated volume there instead.
Improvised some bro stuff with a new machine, and thought I'd try the alternating competencies bench thing, but realised my triceps were too smoked to manage 10 or 12 rep sets. Might be better off doing lateral raises or flyes instead, anything that doesn't hit triceps. Should have done chins, but couldn't find anywhere to do them (gym was fairly busy).

[convergentsum]

2 neuro press sessions in a row, but just to get into the groove. I'll stick to a Neuro - Hypertrophy - Skill pattern now.

Press: 20x2x5, 40x5, 50x4, 60x2, 72.5x1@9.5 (old PR), 60x5x3

I'm pairing up the Neuro session with LISS, with the idea that it's low fatigue.
C2 rower: 20 minutes at resistance level 6, 3991m
Also I commuted by bicycle yesterday, so that's 20 miles.

Bro stuff:
DB curls: 22x3x8, supersetted with
lateral raises: 12x6, 8x2x15

[convergentsum]

SGDL: 20x2x5 (RDL), 70x5, 110x5x5

Press
warmup: 20x2x5, 40x5
10 min. density block: 50x(3x4, 6x3) = 30 reps

Wanted to do HIIT on the stationary bike, but couldn't find a sprint program. Guess I'll switch the conditioning round to sprints on the rower, and LISS on the bike. Did a gentle 20 minutes at moderate intensity.