CeeKa's Log

[CeeKa]

2018-05-11 - Friday
Week 10

Comp. Squat
172.5x1 @8.5
180x1 @9
165x3x3 @9, 9, 9.5

Squats felt really off today. Video looks okay though.

videosShow

Bench Press (Rehab)
100x5x3

Decifit Deadlift
182.5x1 @8.5
180x2x3 @9, 9, 9

[CeeKa]

2018-05-14 - Monday
Week 11

Comp. Deadlift
200x1 @8
210x1 @9
195x3x2 @9, 9

videosShow

Comp. Press
70x1 @7
75x1 @8.5
70x3 @7.5
82.5x1 @10 (PR!)

First heavy press session since my pec strain. Warmup weights just flew up - 75x1 was already more than last time (4 weeks ago). 70x3 afterwards felt so easy, I got totally hyped. So hyped that I attempted and successfully finished a 82.5 kg press PR.
No idea how this was possible after my injury and not having pressed heavy since then.

[CeeKa]

2018-05-15 - Tuesday
Week 11

Pin Squat
160x1 @8
155x3x2 @9, 9
152.5x2 @9

BComp. Bench
110x1 @8
115x1 @9
110x3x2 @9, 9

First time doing singles after my injury. Everything felt good, no pain. Might even manage to bench my old PR for the Exodus meet.

Pendlay Rows
65x10 @7
70x10 @8
75x10 @9

[CeeKa]

2018-05-18 - Friday
Week 11

Comp. Squat
172.5x1 @8
182.5x1 @9 (PR)
167.5x3x2 @8.5, 8.5

videosShow

Comp. Bench
110x1 @7.5
115x1 @8.5
105x3x2 @8, 8.5

Decifit Deadlift
180x1 @8
180x3x2 @9, 9.5

[CeeKa]

2018-05-21 - Monday
Week 12

Deload week before competing on Saturday.

Comp. Squat
170x1x2 @7, 7

Comp. Bench
110x1x2 @7, 7

Comp. Deadlift
200x1 @8.5
190x1 @7.5

My planned openers for Saturday are:
Squat: 172.5 kg
Bench Press: 115 kg
Deadlift 205 kg

[CeeKa]

2018-05-23 - Wednesday
Week 12

Comp. Squat
165x1x2 @6, 6

Comp. Bench
110x1 @7

[CeeKa]

2018-05-26 - Saturday
Exodus Online Meet

Exodus meet recap:
(@89.9 kg)
Squat
Attempt 1:
172.5 kg
Easy opener.

Attempt 2:
187.5 kg
Camera zoomed in for unknown reasons. That sucks, but I'm satisfied nonetheless.

Attempt 3:
200 kg
No lift.


Bench Press
Attempt 1:
115 kg
Easy opener.

Attempt 2:
122.5 kg
Felt good, so I decided to go for a PR on the third attempt.

Attempt 3:
127.5 kg
Very happy about this. 2.5 kg PR despite the pec strain a few weeks ago.


Deadlift
Attempt 1:
205 kg
Somewhat easy. My deadlifts always feel heavy at 180+ kg.

Attempt 2:
220 kg
5 Plates! 10 kg PR.

Attempt 3:
230 kg
Would have loved to grind this one out, but the bar got stuck for good under my kneecaps...


Overall I'm satisfied and had much fun.

[unruhschuh]

Attempt 2:
187.5 kg
Camera zoomed in for unknown reasons. That sucks, but I'm satisfied nonetheless.

Have you checked the mirror in the back? Almost gives a perfect view.

Attempt 3:
200 kg
No lift.

Would have been nice! Congrats on the PRs, though.

Bench Press
Attempt 1:
115 kg
Easy opener.

Attempt 2:
122.5 kg
Felt good, so I decided to go for a PR on the third attempt.

Attempt 3:
127.5 kg
Very happy about this. 2.5 kg PR despite the pec strain a few weeks ago.

Nice!

Deadlift
Attempt 1:
205 kg
Somewhat easy. My deadlifts always feel heavy at 180+ kg.

Attempt 2:
220 kg
5 Plates! 10 kg PR.

And I thought this might be the one lift I could beat you.

[CeeKa]

Would have been nice! Congrats on the PRs, though.

Thanks!


After finishing the 12 week strength template and competing in the Exodus meet, I'm now running the 7 week hypertrophy template. My plan is to alternate both templates for as long as I can (and want to).
I do GPP twice a week, but I don't log those workouts.

2018-05-28 - Monday
Week 1

Comp. Squat
145x6 @7
147.5x6x2 @8, 8

Comp. Bench
95x6 @7
97.5x6x2 @8, 8

Pendlay Rows (Myo Reps)
60x14, 5, 4

Arm Work
Curls x12x3
Triceps Extensions x12x3

[CeeKa]

2018-05-30 - Wednesday
Week 1

Comp. Press
60x6 @7
62.5x6x2 @8, 8

Romanian Deadlift
115x8 @7
122.5x8x3 @8, 8, 8

DB Bench Press (Myo Reps)
(2x)32x14, 5, 4

Arm Work
Curls x12x3
Triceps Extensions x12x3

[CeeKa]

2018-06-01 - Friday
Week 1

Comp. Deadlift
167.5x6 @7
170x6x2 @8, 8.5

Close Grip Bench Press
87.5x8 @7
90x8x3 @8, 8, 8

Front Squats (Myo Reps)
60x14, 3, 2

These hurt my wrists and my shoulders fatigue way too fast for them to be exhausting for my legs. I'll try them one more time though.

Arm Work
Curls x12x3
Triceps Extensions x12x3

[CeeKa]

2018-06-04 - Monday
Week 2

Comp. Squat
145x6 @7
147.5x6x3 @8, 8, 9

Comp. Bench
97.5x6 @7
100x6x3 @8, 8, 8.5

Pendlay Rows (Myo Reps)
60x15, 5, 4

Arm Work
Curls x12x3
Triceps Extensions x12x3

[CeeKa]

2018-06-06 - Wednesday
Week 2

Comp. Press
60x6 @7
62.5x6 @8.5
60x6x2 @8, 9

Romanian Deadlift
125x8 @7
135x8x3 @8, 8, 8

DB Bench Press (Myo Reps)
(2x)32x14, 5, 5, 4

Arm Work
Curls x12x3
Triceps Extensions x12x3

[CeeKa]

2018-06-08 - Friday
Week 2

Comp. Deadlift
170x6 @7
175x6 @8
172.5x6x2 @8, 9

Close Grip Bench Press
90x8 @7
95x8x3 @8, 8, 8.5

Paused Front Squats (Myo Reps)
60x14, 3, 2

Tried a different grip today, but they still only fatigued my shoulders and upper back - my legs didn't feel much at all. I'm going to do paused LBBS next time.

Arm Work
Curls x12x3
Triceps Extensions x12x3

[CeeKa]

2018-06-11 - Monday
Week 3

Comp. Squat
145x6 @7
150x6x3 @8, 8, 8.5

Comp. Bench
97.5x6 @7
100x6x3 @8, 8, 8

Pendlay Rows (Myo Reps)
60x14, 5, 5, 3

Arm Work
Curls x12x4
Triceps Extensions x12x4

[CeeKa]

2018-06-13 - Wednesday
Week 3

Comp. Press
60x6 @7
62.5x6x3 @8, 8, 8

Romanian Deadlift
130x8 @7
140x8x3 @8, 8, 8

DB Bench Press (Myo Reps)
(2x)34x14, 5, 5, 4

Arm Work
Curls x12x3
Skull Cushers x12x3

[CeeKa]

Forgot to log last Friday. Never mind...

2018-06-18 - Monday
Week 4

Comp. Squat
150x6 @7
155x6x2 @8,8.5

Comp. Bench
97.5x6 @7
100x6x3 @8, 8, 8

Pendlay Rows (Myo Reps)
65x15, 4, 4, 3

Arm Work
Curls x12x4
Skull Crushers x12x4

[CeeKa]

2018-06-20 - Wednesday
Week 4

Comp. Press
62.5x6 @7
65x6 @8.5
62.5x6 @8.5

Romanian Deadlift
135x8 @7
145x8x2 @8, 8

DB Bench Press (Myo Reps)
(2x)36x13, 5, 5, 2

Arm Work
Curls x12x3
Skull Crushers x12x3

[CeeKa]

2018-06-22 - Friday
Week 4

Comp. Deadlift
170x6 @7
175x6x2 @8, 8

Close Grip Bench Press
97.5x8 @7
100x8x2 @8, 8

Paused High Bar Squats (Myo Reps)
80x13, 4, 4, 2

Arm Work
Curls x12x3
Skull Crushers x12x3

[CeeKa]

2018-06-25 - Monday
Week 5

Comp. Squat
150x6 @7
152.5x6x2 @8, 8

Comp. Bench
100x6 @7
102.5x6 @8
105x6 @8

Pendlay Rows (Myo Reps)
70x15, 5, 5, 3

Arm Work
Curls x12x4
Skull Crushers x12x4