Do not go gentle into that good night

[hbriem]

Mon Oct 29th 2018 - Day 1 Week 15

Paused Squat: 90kg x 5, 120kg x 5,5,5,5,5
Close Grip Bench Press: 90kg x 5, 100kg x 5, 110kg x 3, 115kg x 5,2
Sumo Deadlift: 140kg x 3, 170kg x 2, 180kg x 2,2

I supersetted bench and sumo deadlifts. I had planned to do more doubles of each but ran out of time.

115kg x 5 is a big season's PR and would have been even if I had only completed the planned 3. It was about RPE8.

[Skid]

Nice benching and congrats on the PR!

[hbriem]

Thank you @Skid. It's pleasing.

The RTS calculator puts my max at over 140 (using RPE8) which is my all-time max 5 years ago before surgery on both shoulders.

It's not correct though, it's a bit of an overestimate. Shortly before I did 140kg (2012) I did 125x5 and 132.5x3. So I'm not quite there yet. But getting there

[hbriem]

Wed Oct 31st 2018 - Day 2 Week 15

Deadlift: 150kg x 5, 180kg x 3,3,3,3,3,3,3,3 (8)
Close Grip Bench Press: 80kg x 6, 100kg x 5, 115kg x 2

Again, ran out of time before I could finish benching. Pesky trainees

[hbriem]

Thu Nov 1st 2018 - Day 3 Week 15

Weighted Wide Grip Pullup: BW x 10, 10kg x 8,8,8,8,8
Close Grip Bench Press: 60kg x 10, 90kg x 10,8,8,8,9

[hbriem]

Fri Nov 2nd 2018 - Day 4 Week 15

Squat: 100kg x 5, 120kg x 3, 140kg x 3,3,3,3,3

Ran out of time, party.

[hbriem]

Mon Nov 5th 2018 - Day 1 Week 16

I woke up with a sore left shoulder so I decided to take it easy with the upper body today.

Paused Squat: 80kg x 5, 110kg x 5, 132.5kg x 5,5, 120kg x 5,5
Deadlift: 150kg x 3, 170kg x 3, 200kg x 3

Some lifts this evening:

[hbriem]

Wed Nov 7th 2018 - Day 2 Week 16

Squat: 100kg x 5, 120kg x 3, 135kg x 2,2,2,2,2,2
Close Grip Bench Press: 90kg x 5, 100kg x 3, 110kg x 2, 115kg x 2,2,2,2
Deadlift: 150kg x 3, 170kg x 2,2,2,2, 180kg x 2

[hbriem]

Fri Nov 9th 2018 - Day 3 Week 16

Deadlift: 140kg x 3, 170kg x 3, 185kg x 3,3,3,3,3,3, 195kg x 1, 205kg x 1
Close Grip Bench Press: 100kg x 5, 110kg x 2,2,2,2,2,5

New program on Monday. Stay tuned.

[hbriem]

My long-time friend, teammate and sometimes training partner, Julian JK Johannsson, did what we've been expecting for a couple of years now and pulled a world record deadlift at the IPF Worlds in Sweden yesterday!

[hbriem]

Monday Nov 12 2018 - Day 1 Week 1

Squat: 100kg x 5,120kg x 3, 135kg x 3,3,3,3,3,3
Close Grip Bench Press: 90kg x 5, 110kg x 5

Once again, I was coaching and ran out of time. Had planned 6x2 on the CGBP and 200x3 in deadlift. Might be able to make up the slack later in the week.

[hbriem]

Tue Nov 13th 2018 - Day 1.5 Week 1

Close Grip Bench Press: 60kg x 10, 90kg x 10, 110kg x 3,3,3,3,3,5
Deadlift: 130kg x 3, 160kg x 3, 190kg x 3, 200kg x 3

[hbriem]

Wed Nov 14th 2018 - Day 2 Week 1

Close Grip Bench Press: 80kg x 10, 100kg x 5, 105kg x 5,5,5,5,5,5,5,5 (8)
Weighted Parallel Grip Chinup: 15kg x 12,12,12,12

My lower back was fried so I did upper body only today.

[hbriem]

Fri Nov 16th 2018 - Day 3 Week 1

Paused Squat: 100kg x 5, 115kg x 5,5,5
Close Grip Bench Press: 100kg x 5, 110kg x 3, 120kg x 1, 125kg x 1, 130kg x 1, 110kg x 3,3,3,3,3
Deadlift: 170kg x 3, 185kg x 3,3,3,3,3

130kg bench is the best since a competition in early 2017. It was pretty heavy @9.5 so I didn't go any higher this time.

[hbriem]

Mon Nov 19th 2018 - Day 1 Week 2

Squat: 100kg x 5, 135kg x 4,4,4,4,4,4

Lots of stuff to do at the gym yesterday so only managed to squat. Will hopefully be able to finish today.

[hbriem]

Tue Nov 20th 2018 - Day 1.5 Week 2

Deadlift: 150kg x 3, 180kg x 3, 205kg x 3,3
Close Grip Bench Press: 90kg x 5, 110kg x 2,2,2,2,2,2
Weighted Parallel Grip Chinup: 20kg x 10, 25kg x 8, 30kg x 5,5

Managed to finish Monday's workout late.

[hbriem]

Wed Nov 21st 2018 - Day 2 Week 2

Squat: 100kg x 3, 115kg x 2,2,2,2,2,2
Close Grip Bench Press: 90kg x 8,8,8
Deadlift: 150kg x 4, 185kg x 4,4,4,4,4

Very tired today and deadlifts were hard.

[hbriem]

Fri Nov 24th 2018 - Day 3 Week 2

Paused Squat: 100kg x 5, 120kg x 5,5,5
Close Grip Bench Press: 80kg x 5, 100kg x 3, 110kg x 2
Deadlift: 150kg x 3, 180kg x 1, 200kg x 1

I had planned 110 6x4 in the bench but my shoulders felt sore (I blame those 8s on Wed) so I cut it short to give them time to quiet down a bit.

[hbriem]

Mon Nov 26th 2018 - Day 1 Week 3

Squat: 100kg x 5, 120kg x 5, 135kg x 5,5,5,5,5,5
Deadlift: 150kg x 3, 180kg x 3, 210kg x 3

Decided to rest the shoulders a little longer.

[hbriem]

Wed Nov 28th 2018 - Day 2 Week 3

Deadlift: 150kg x 5, 185kg x 5,5,5,5,5,5
Close Grip Bench Press: 90kg x 5, 110kg x 4,4

Those deadlifts were very hard, especially the last 2 sets or so. I ran out of time for the bench, had planned 6x4, but that's probably for the best. Shoulders feel fine today though.