Col's log of less than ideal (metric)

[Col]

Tuesday 11 February 2020

Squat: 5 x 110, 3 x 110, 5 x 100

Deadlift: 5 x 120

Pump circuit

3 rounds, with no rest, of 10 x EZCurls and 30s plank

Then, run one lap of the block in 3:02

I had to train in the afternoon because of an early work commitment. It is what it is.

[Col]

Thursday 13 February 2020

Press: 5 x 52.5, 5 x 52.5, 5 x 52.5

Bench: 5 x 77.5, 5 x 77.5, 4 x 77.5

Pump circuit

3 rounds, with 30s rest of: 3x pullups, 10 pushups, 10 x yellow band side raises

[Col]

Friday 14 February 2020

Deadlift: 5 x 125

Squat: 3 x 100, 3 x 100, 3 x 100

Run 2 laps of the block: 5:52

Hard going today.

[Col]

Monday 17 February 2020

Bench: 5 x 80, 5 x 80, 4 x 80

Press: 3 x 55, 4 x 50, 6 x 45

Pump circuit

3 rounds, with 30s rest of: 4 x pullups + 12 pushups

One of those days today. The rain has been bringing all the spiders inside so my pre-training dump was rudely interrupted by a BFH ('Big Fuckoff Huntsman'). I don't like spiders, especially ones that are bigger than my face.

I got out of the groove on my last rep on the Bench - it wasn't too heavy per se, it just got too low on my chest and my leverages went to shit.

I totally screwed up my press weights and got caught in no mans land (couldn't decide whether to go for sets of 3 across or drop the weight and do backoff sets so I went somewhere in between and got the worst of both worlds).

I only got 7 reps on my last round of the pump circuit.

[Col]

Tuesday 18 February 2020

Squat: 5 x 112.5, 5 x 112.5, 5 x 112.5

Deadlift: 5 x 115 with straps

I ran out of time for a pump circuit or running. Might try and make it up this afternoon. Or not.

Squats felt heavy. I might be dieting a bit too hard (I even went 3 of the last 9 days without beer or any other alcohol!).

[Col]

Thursday 20 February 2020

Press: 5 x 55, 5 x 47.5, 5 x 47.5

Bench: 6 x 70, 6 x 70, 6 x 70

Pump circuit

3 rounds, with 1 minute rest, of: 5 pullups, 12 pushups, 6 situps

Transitioning to a 'Heavy/light" arrangement. Today was heavy Press (with a deliberate top set and 2 x backoffs) and light/volume Bench (using 3 minute rest periods for the pump).

[Col]

Friday 21 February 2020

Light Squat: 5 x 115, 6 x 100, 6 x 100 (on 3 minute clock)

Heavy Deadlift: 5 x 127.5

Then run 3 laps of the block (c. 1600m) in 8:59.

I misloaded the deadlift (2.5kg plate on one side, 5kg on the other) but I didn't die, so whatever.

[Col]

Monday 24 February 2020

Heavy Bench: 5 x 82.5, 5 x 82.5, 5 x 75

Press: 3 x 56 then 7 minute AMRAP w/ 42.5kg (24 reps)

Pump circuit

4 rounds, with 30s - 1m rest periods between rounds: 5 pullups, 12 pushups, 30s plank

I'm going to experiment with a heavy 2-5 reps on the Press before my AMRAP/volume/density reps to see what happens.

[Col]

Tuesday 25 February 2020

Heavy Squat: 5 x 117.5, 5 x 105, 5 x 105

Deadlift: 5 x 120 DOH no straps

Run 4 laps of the block: 12:48

Squats grindy AF.

[Col]

Thursday 27 February 2020

Heavy Press: 5 x 56, 5 x 50, 5 x 50

Light Bench: 6 x 60, 6 x 65, 6 x 70 on a 2 minute clock

Deliberate top set and backoffs on the Press today.

Might add a fourth set of bench next week, just to get some more volume in.

No pump circuit. Throat is on fire and I feel a cold coming on so not pushing it. Hope it's not coronavirus.

[Col]

Thursday 5 March 2020

Bench: 6 x 60, 6 x 60, 6 x 60

Press: 6 x 42.5, 6 x 42.5, 6 x 42.5

OK, caught something and still getting over it. It's turned out to be quite mild, so I doubt it's anything more than a common cold, but being sick is never good for GainZ so I'm taking it easy.