Tim's Log of Gainz and Life

[TimF]

06-Sep-2018, Week 1, GPP

Chinups: 37
Ab rollouts: 60
LISS: 15 min rowing

Notes: Got called into work so I had to cut my rowing short.

[TimF]

07-Sep-2018, Week 1, Day 3:

Pause Squat:

100 kg x 4 @ 6
103 kg x 4 @ 7
106 kg x 4 @ 8

Close Grip Bench:

72 kg x 4 @ 6
75 kg x 4 @ 7
77 kg x 4 @ 8

Press no belt:

42 kg x 8 @ 6
44 kg x 8 @ 7
46 kg x 8 @ 8

Notes: I forgot to log this last week. Lots of accessory work today. All felt pretty good.

[TimF]

10-Sep-2018, Week 2, Day 1:

Squat:
112 kg x 5 @ 6
115 kg x 5 @ 8
115 kg x 5 @ 8.5
104 kg x 5 @ 7
104 kg x 5 @ 7

Press:
47 kg x 5 @ 6
49 kg x 5 @ 7
51 kg x 5 @ 8
46 kg x 5 @ 7
46 kg x 5 @ 7

2 ct pause bench:
67 kg x 8 @ 6
70 kg x 8 @ 7
70 kg x 8 @ 8
67 kg x 8 @ 9

Notes: I tried to adjust my squat grip a bit to get my elbows down more. But I can't seem to get my upper back tight enough when my elbows are down. On the last set I focused on relaxing my grip and not flexing my elbows and that seemed to work ok. Bench destroyed me today. Lowered the weight but couldn't maintain the RPE.

[TimF]

12-Sep-2018, Week 2, Day 2:

Deadlift:
135 kg x 5 @ 6
139 kg x 5 @ 7
143 kg x 5 @ 8
129 kg x 5 @ 7
129 kg x 5 @ 7

Comp Bench:
77 kg x 5 @ 6
80 kg x 5 @ 7
83 kg x 5 @ 8.5
75 kg x 5 @ 7
75 kg x 5 @ 7

3-0-3 Tempo Squat:
62 kg x 8 @ 6
64 kg x 8 @ 7
64 kg x 8 @ 7
64 kg x 8 @ 7

Notes: e1RM continues to go up which is good. I kept working on my elbow position today, but I'm still having trouble with it. We'll see how pause squats feel on Friday.

[TimF]

13-Sep-2018, Week 2, GPP

Chinups: 42 in 7 min
Ab wheel: 62 in 7 min
LISS: Rowing, 30 min.

Notes: Rowing is still boring. I did better today, got around 21 min active rowing in the 30 min slot.

[TimF]

14-Sep-2018, Week 2, Day 3:

Pause Squat:
102 kg x 4 @ 6
105 kg x 4 @ 8
105 kg x 4 @ 8
105 kg x 4 @ 8

Close Grip Bench:
72 kg x 4 @ 6
75 kg x 4 @ 7
78 kg x 4 @ 8
78 kg x 4 @ 8

Press:
43 kg x 8 @ 6
45 kg x 8 @ 7
48 kg x 7 @ 10
43 kg x 8 @ 8

Notes: I didn't go up as much as I planned on the squat. Still working on getting my elbows down and back tight. No issues with the bench. On the press, I went for an @8 but was supposed to stay @7. I ended up not getting the 8 reps so I dropped the weight down quite a bit.

[TimF]

17-Sep-2018, Week 3, Day 1:

Pause Squat:
100 kg x 4 @ 6
104 kg x 4 @ 7
107 kg x 4 @ 8
107 kg x 4 @ 8

Comp Press:
48 kg x 5 @ 6
50 kg x 5 @ 7
52 kg x 5 @ 9
47 kg x 5 @ 8
47 kg x 5 @ 8

2 ct Pause Bench:
68 kg x 8 @ 6
71 kg x 8 @ 7
71 kg x 8 @ 8
67 kg x 8 @ 8

Notes: I'm going to see Joe Pemberton down in Sydney on Saturday. I switched the Pause and Comp squats this week so I can do comp on Saturday. Press felt pretty good, I may need to do 52 kg again next week. We'll see how it feels. I definitely should lower my pause bench weights though. They're supposed to be @7 but it's really an @8.

[TimF]

20-Sep-2018, Week 3, Day 2

Deadlift:
137 kg x 5 @6
141 kg x 5 @7
145 kg x 5 @8
130 kg x 5 @7
130 kg x 5 @7

Comp Bench:
78 kg x 5 @6
81 kg x 5 @7
84 kg x 5 @8
76 kg x 5 @7
76 kg x 5 @7

3-0-3 Tempo Squat:
63 kg x 8 @6
65 kg x 8 @7
65 kg x 8 @7
65 kg x 8 @7

Notes: I skipped yesterday due to schoolwork. Got up early and did that instead. At least this term is over and I have a two week break. Deadlift felt good today. Set a 5RM PR on bench and deadlift. Both moved well. It's nice to be making good upper body progress. Press is only 1 kg off a 5RM.

[TimF]

22-Sep-2018, Week 3, Day 3

Comp Squat:
105 kg x 5 @ 6
110 kg x 5 @ 7
117 kg x 5 @ 8
105 kg x 5 @ 7
105 kg x 5 @ 7

Close Grip Bench:
71 kg x 4 @ 6
75 kg x 4 @ 6
80 kg x 4 @ 7
85 kg x 4 @ 8

Press:
40 kg x 8 @ 6
45 kg x 8 @ 7
45 kg x 8 @ 7
45 kg x 8 @ 8

Notes: Went down to Sydney today to see Joe Pemberton. He got my squat fixed up. I worked on getting my elbows down, looking up a little bit more, and dropping straight down. Squats feel much better. Except now my upper back is worn out. Keeping a tight shelf is tough now that I'm doing it right. I also added in more warmup sets to get used to the new position and get my shoulders and back ready for the work sets.
Changed from paused close grip to touch and go. Went up quite a bit in weight. Kept press the same as last week to try and keep it @7 instead of @8. Last set was tough.

[TimF]

24-Sep-2018, Week 4, Day 1

Comp Squat:
107 kg x 5 @ 6
113 kg x 5 @ 7
119 kg x 5 @ 8
107 kg x 5 @ 7
107 kg x 5 @ 7

Comp Press:
47 kg x 5 @ 6
49 kg x 5 @ 7
52 kg x 5 @ 8
47 kg x 5 @ 7
47 kg x 5 @ 7

2 Count Pause Bench:
65 kg x 8 @ 6
70 kg x 8 @ 7
70 kg x 8 @ 7
70 kg x 8 @ 7

Notes: Squat was hard today. I was still fatigued from Saturday. The upper back was especially sore, which meant I used my arms more that necessary to keep the bar up. I feel it a bit in my right elbow now. Overall though the squats are much better, I'm on the right track now.
I dropped the weight a bit on bench to keep the RPE down. Last week I did 71 but it was an @8.

[TimF]

26-Sep-2018, Week 4, Day 2

Deadlift:
132 kg x 5 @ 6
140 kg x 5 @ 7
147 kg x 5 @ 8
132 kg x 5 @ 7
132 kg x 5 @ 7

Comp Bench:
77 kg x 5 @ 6
81 kg x 5 @ 7
85 kg x 5 @ 8
77 kg x 5 @ 7
77 kg x 5 @ 7

3-0-3 Tempo Squat:
60 kg x 8 @ 6
66 kg x 8 @ 7
66 kg x 8 @ 7
66 kg x 8 @ 7

Notes: Deadlift and bench continue to go up. DL felt heavy but bar speed was still good. I rushed my tempo squats a bit because I was running out of time before work. Still got all four sets done though.

[TimF]

27-Sep-2018, Week 4, GPP

Chinups: 45
Ab roller: 75
Rowing: 30 min LISS

[TimF]

28-Sep-2018, Week 4, Day 3

Pause Squat:
98 x 4 @ 6
103 x 4 @ 7
109 x 4 @ 8
109 x 4 @ 8
109 x 4 @ 8

Close Grip Bench:
77 x 4 @ 6
82 x 4 @ 7
86 x 4 @ 8
86 x 4 @ 8
86 x 4 @ 8

Press:
41 x 8 @ 6
46 x 8 @ 7
46 x 8 @ 8
41 x 8 @ 7

Notes: Had trouble keeping my back tight in the squat. I think I'm trying to get my back too vertical which isn't possible in a LBBS. I will work on that on Monday. Press wore me out, and I had to drop the weight again for the last set.

[TimF]

1-Oct-2018, Week 5, Day 1:

Squat:
137 kg x 1 @ 8
120 kg x 5 @ 8
108 kg x 5 @ 8
100 kg x 5 @ 8
100 kg x 5 @ 8

Press:
60 kg x 1 @ 8
53 kg x 5 @ 8
48 kg x 5 @ 7
48 kg x 5 @ 7
48 kg x 5 @ 7

2 ct Paused Bench:
65 kg x 8 @ 6
70 kg x 8 @ 7
73 kg x 8 @ 8
73 kg x 8 @ 8
73 kg x 8 @ 8

Notes: I'm not usually a fan of the single @8, I feel like it takes too much out of me. Maybe I need to work on that but the Bridge 2.0 followed that structure and it was tough. I felt like my upper back just got fatigued by the last two sets. I lowered the weight to make it easier to keep a tight back and limit my arms. No issues on the Press, tied my 1RM today easily.

[TimF]

2-Oct-2018, Week 5, Day 2

Deadlift:
168 kg x 1 @ 8
148 kg x 5 @ 8
133 kg x 5 @ 8
133 kg x 5 @ 8
133 kg x 5 @ 8

Comp Bench:
98 kg x 1 @ 8
86 kg x 5 @ 8
77 kg x 5 @ 8
77 kg x 5 @ 8
77 kg x 5 @ 8

Beltless Squat:
60 kg x 8 @ 6
70 kg x 8 @ 7
75 kg x 8 @ 8
75 kg x 8 @ 8
75 kg x 8 @ 8

Notes:
3 kg from my deadlift PR, which is good. The PR last time was not near my working weights so the progress is good. The lift was good, had some nice leg shakes going on. Partially because I was trying to do it quietly. PR'd Bench, was a good @8. On squats I worked on getting my chest up more before unracking. It seemed to help a lot.

[TimF]

3-Oct-2018, Week 5, GPP

Chinups: 40
Ab rollouts: 60
LISS: rowing x 30 min

[Wilhelm]

Nice work here, @TimF

Congratulations on the progress, and on PRing your bench. \o/

[TimF]

Nice work here, @TimF

Congratulations on the progress, and on PRing your bench. \o/

Thanks! Progress has been good. My old PRs were @10s coming off standard SSOC programming. These are all @8 singles as part of the normal block. Feels good.

[TimF]

04-Oct-2018, Week 5, Day 3

Pause Squat:
100 x 3 @ 6
105 x 3 @ 7
110 x 3 @ 8
110 x 3 @ 8
110 x 3 @ 8
110 x 3 @ 8

Close Grip Bench:
80 x 3 @ 6
84 x 3 @ 7
88 x 3 @ 8
88 x 3 @ 8
88 x 3 @ 8
88 x 3 @ 8

Press:
35 x 8 @ 6
41 x 8 @ 7
46 x 8 @ 8
46 x 8 @ 8
46 x 8 @ 8

Notes: Squats were tough today. Got my back set right for about half the sets. No issues with close grip bench. Kept press at 46 kg again, got all the @8 sets this time.

[TimF]

05-Oct-2018, Week 5, GPP

Chinups: 41
Ab rollouts: 61
LISS: 30 min rowing