Do not go gentle into that good night

[hbriem]

Thank you @Wilhelm. I'm mostly satisfied.

[hbriem]

Tue Sep 18th 2018 - Day 1.5 Week 9

Rack Pull, 12.5cm: 160kg x 5, 190kg x 3, 220kg x 3,3, 190kg x 3,3
Close Grip Bench Press: 90kg x 5, 100kg x 3,3,3,3,3,3

Managed to get to the gym to finish Monday's session.

220kg in the rack pull was pretty heavy, the second triple was @RPE10, so I dropped down a bit for backdown sets. Will repeat weight. The bench was easy.

[hbriem]

Wed Sep 19th 2018 - Day 2 Week 9

Squat (Light): 70kg x 5, 100kg x 5, 130kg x 5
Close Grip Bench Press (Heavy): 80kg x 5, 90kg x 3, 100kg x 3, 110kg x 2,2,2,2,2,2
Weighted Parallel Grip Chinup: 30kg x 6

I ran out of time so I had to cut the chins short.

[hbriem]

Well, somehow I managed to hurt my lower back last Wednesday. A bit strange since I only did light squat, bench and chins that day but maybe it was delayed effects from the rack pulls or maybe I jinked my back when I was setting up for the weighted chins. Whatever, I'm skipping squats and deads for a few days. I skipped Day 3, Week 9.

Mon Sep 24th 2018 - Day 1 Week 10

Close Grip Bench Press: 50kg x 8, 70kg x 8, 90kg x 8,8,8,8,8
Weighted Parallel Grip Chinup: 30kg x 6,6,6,6,6

The chins are another all-time PR.

[hbriem]

Wed Sep 26th 2018 - Day 2 Week 10

Close Grip Bench Press: 70kg x 5, 90kg x 5, 102.5kg x 5,5,5,5,5,5
Weighted Parallel Grip Chinup: 30kg x 7,6 @10
Deadlift: 130kg x 3 170kg x 3

Just testing the back a bit. No problem.

[hbriem]

Fri Sep 28th 2018 - Day 3 Week 10

Still rehabbing the back but it's getting better.

Close Grip Bench Press: 90kg x 5, 100kg x 5, 110kg x 3,3,3,3,3,3
Lat Pulldown: 75kg x 8,8,8

[hbriem]

Mon Oct 1st 2018 - Day 1 Week 11

Close Grip Bench Press: 80kg x 8, 90kg x 10,10,10,10,10

[hbriem]

Wed Oct 3rd 2018 - Day 2 Week 11

Close Grip Bench Press: 80kg x 5, 105kg x 5,5,5,5,5
Wide Grip Pullup: 10kg x 15,15,12
Squat: 20kg x 10, 50kg x 5, 80kg x 5
Deadlift: 80kg x 5, 120kg x 5, 130kg x 5

[hbriem]

Fri Oct 5th 2018 - Day 3 Week 11

Paused Squat: 80kg x 5,5,5
Deadlift: 100kg x 5
Close Grip Bench Press: 80kg x 5,5,5

Plus some experiments with a slingshot. Call this a deload day. Busy coaching.

[hbriem]

Mon Oct 8th 2018 - Day 1 Week 12

Finally my back feels better and I can start squatting and deadlift a bit again.

Paused Squat: 80kg x 5, 100kg x 5, 120kg x 3,3,3
Deadlift: 150kg x 3, 170kg x 3, 185kg x 3
Close Grip Bench Press: 80kg x 5, 90kg x 3, 100kg x 3, 110kg x 3, 120kg x 1

Coaching and meet prep for the team. 5 lifters competing next weekend.

[hbriem]

Wed Oct 10th 2018 - Day 2 Week 12

Squat: 80kg x 5, 100kg x 5, 130kg x 3,3,3
Close Grip Bench Press: 80kg x 5, 100kg x 3, 110kg x 2,2,2,2,2,2
Deadlift: 150kg x 3, 180kg x 2,2,2,2

Videos from the session, me and others:

[Wilhelm]

I love that the first bench spotter braces too.

[hbriem]

@Wilhelm
Haha, yes, we were all laughing about that. She's joking about it herself in the comments (in Icelandic).

Fri Oct 12 2018 - Day 3 Week 12

Squat: 80kg x 5, 100kg x 5, 120kg x 5, 140kg x 3,3
Close Grip Bench Press: 80kg x 5, 100kg x 5,5,5,5,5,5,5,5
Deadlift: 150kg x 3, 180kg x 3, 200kg x 1
Wide Grip Pullup: 15kg x 10,10,10

Very pleased with this session even though I stopped a set short of what I wanted on squats, deadlifts and pullups.

[hbriem]

Mon Oct 15th - Day 1 Week 13

Paused Squat: 90kg x 5, 120kg x 5,5,5,5
Close Grip Bench Press: 90kg x 5, 110kg x 3,3,3,3,3,3
Trap Bar Deadlift: 150kg x 3, 180kg x 3, 200kg x 1

[hbriem]

Wed Oct 17th 2018 - Day 2 Week 13

Deadlift: 150kg x 5, 180kg x 3,3,3,3,3,3
Close Grip Bench Press: 80kg x 6, 100kg x 6,6,6

[Skid]

Wow! 2 Wednesday's in a row:) Nice lifting!

[hbriem]

Thanks for checking in and the sharp eyes, @Skid. I fixed it.

Thu Oct 18th 2018 - Day 3 Week 13

Squat: 80kg x 5, 110kg x 3, 130kg x 3 140kg x 3,3 130kg x 3
Close Grip Bench Press: 90kg x 5, 100kg x 5, 112.5kg x 2,2,2,2,2,2
Deadlift: 170kg x 3, 200kg x 1

[hbriem]

Tue Oct 23rd 2018 - Day 1 Week 14

Paused Squat: 70kg x 5, 100kg x 5, 130kg x 5,3,3,5,3
Close Grip Bench Press: 90kg x 8, 95kg x 8,8,8
PG Weighted Chinup: 10kg x 10, 20kg x 8

[hbriem]

Wed Oct 24th 2018 - Day 2 Week 14

Deadlift: 160kg x 5, 170kg x 5,5,5,5, 180kg x 5
Close Grip Bench Press: 90kg x 5, 100kg x 5, 102.5kg x 5,5,5,5, 110kg x 5

Thu Oct 25th 2018 - Day 3 Week 14

Chain Squat: 90-110kg x 5, 110-130kg x 5
Close Grip Bench Press: 90kg x 5, 100kg x 5, 112.5kg x 3,3,3

[hbriem]

Fri Oct 26th - Day 4 Week 4

Squat: 90kg x 5, 120kg x 5, 140kg x 3, 145kg x 1, 150kg x 1, 140kg x 3
Close Grip Bench Press: 90kg x 8, 100kg x 5, 110kg x 1, 122.5kg x 1, 125kg x 1
Trap Bar Deadlift: 170kg x 8,8, 150kg x 8

150 Squat was unpleasantly heavy but I have been working hard this week. The second set of 170 in the TBDL was incredibly tough, RPE10.5.