convergentsum's log

[convergentsum]

Saturday (9th):
Couldn't time the chins, but generally in a hurry so probably less than 10 minutes.
Chins: 5, 4, 3, 3, 3, 2 = 20
Lat. pulldown (wide, supinated): (87.5, 100, 112.5, 100x2) x 8
GHR: 2x10

Week 2 Hypertrophy day (this morning)
Squats
warmup: 20x2x5, 60x5, 90x3
work: 115x(3x4, 4x3)

Bench
warmup: 20x2x5, 50x5, 70x3
work: 78.5x(3x4, 4x3)

In a hurry again, so skipped the chins.

[convergentsum]

Week 2 Power Day

Squats
warmup: 20x2x5, 60x5
work: 95x3, 110x2; belted: 120x2x1, 130x1, 140x1, 145x1@8

Bench
warmup: 20x2x5, 50x5
work: 62.5x3, 72.5x2, 80x2x1, 87.5x1, 92.5x1, 98.5xF

CGBP: 67.5x3x8

Deadlift
warmup: 60x5, 100x5, 140x2 (DOH grip failed), 160x1 (hook)
single: 172.5x1@8
volume: 150x5x4

[convergentsum]

Week 2 Strength Day

Squats
warmup: 20x2x5, 60x5, 90x3, 110x2
work: (belted) 127.5x5x3

Bench
warmup: 20x2x5, 50x5, 70x(paused + 3tng)
work: 83.5x4x(p+3)

SGDL
warmup: 60x5
work: 107.5x4x5

[convergentsum]

Press day.
A bit out of order, but I wanted to make sure I didn't end up squatting today as I'm running a 10k with my wife tomorrow, and it is essential that I establish dominance by beating her.

Press
warmup: 20x2x5, 30x5, 40x5
10 minute density block: 4, 4, 3, 3, 4, 3, 3, 2, 3 = 29 @ 47.5kg

Chins: 4, 3, 3, 4, 2 = 16 (untimed)

Lat. pulldown (wide grip, pronated): 100x8, 112.5x3x8

[convergentsum]

My wife and I both ran the 10k in about 1:05. The main thing is I beat her, but I failed to come in under 1 hour which was what the main thing really was. I can't complain for a couple of reasons: 1) I misjudged the pace. I picked things up at around the 7k mark, which was at least 1.5k too early. I wound up stopping 4 times or so in the final stretch. And 2) I didn't practice running. Having already had a couple of weeks off for holidays this year and another 3 weeks or so for the vasectomy, I gave full priority to barbell work. I don't regret this -- I'm far more excited by the momentum I've generated on my lifts than I would have been about a slightly better time. Looking forward to demolishing some PRs over the next couple of months

[convergentsum]

Week 1 Hypertrophy Day

Squats: 20x2x5, 60x5, 90x6x5
Bench: 20x2x5, 50x5 73.5x8x5
Chins: 4x3, 5 =17 (untimed)
Lat. pulldowns (wide grip, pronated): (100, 112.5x2)x8

Legs stiff from running, so light squats.
Haven't increased load on bench for a while due to missed reps, so added a set to try and keep things moving.
In a rush so super-setted chins with bench rather than doing them in their own density block.

[convergentsum]

Press day.
warmpup: 20x2x5, 35x5; (belted) 45x2, 50x1, 55x1
singles: 60x1@7.5, 62.5x1@9
7 minute density block: 4, 4, 3, 3, 3, 2, 3 = 22 @ 50kg

[convergentsum]

Week 1 Power Day

Squats: 20x2x5, 60x5, 100x3, 120x2; (belted) 130x1, 145x1@9.5

Bench: 20x2x5, 50x5, 60x3, 72.5x2, 80x2x1, 87.5x1, 96x1@9

Deadlift
warmup: 60x5, 100x4, (hook) 140x2;
singles: (belted) 160x1, 177.5x1@8.5
volume: 150x(4, 2), 140x3x4

Legs still sore, so the top squat was higher RPE than expected.
The top deadlift was ok, but struggled with the volume so backed off a bit. Hopefully legs will be fully recovered by Friday.

[convergentsum]

Yesterday and needed to cycle an extra 20k, so went to the gym this morning instead. Had a strict time limit of an hour, but managed to fit everything in including one set of CGBP (which I missed on Wednesday).

Squat: 20x2x5, 60x5, 90x3; (belted) 110x2, 125x5x3
Bench: 20x2x5, 50x5, 70x(3 tng + 1 paused), 83.5x4x(3tng + 30s rest + 1 paused)
CGBP: 70x8
SGDL: 60x5, 107.5x4x5

Felt a slight strain on the left side of my mid-upper back towards the end of the squats (which were slightly under the prescribed 127.5).

[convergentsum]

Week 2 hypertrophy.
Been squatting beltless on H day for a while, but felt like i was risking an injury so i put my belt on after the 1st work set.
Also the pulldown machine was in use, so i finished with some cable rows instead.

Squat: 20x2x5, 60x5, 90x3, 120x(3x4 + 4x3)
Bench: 20x2x5, 50x5, 70x4, 80x(3x4 + 4x3)
Chins 7 min. density block: 4, 5x3, 2 = 21
Cable row: (42, 56x2)x8

[convergentsum]

Press
warmup: 20x2x5, 30x5, 40x3
10 min. density block: 4, 3, 3, 3, 3, 2, 2, 2, 3 =25 @50kg

[convergentsum]

Week 2 power.
A couple of nice PR's for my birthday week: 100kg bench (two plates and also my bodyweight) and 180kg deadlift (four plates). The former was a bit of a grind, but actually I think I could stand to grind the bench a bit, as I don't think I ever learned that skill on it during novice progression.
Everything is progressing nicely, with only the squat not really progressing since a 5-rep PR of 145 in February. But that's just me being cautious following surgery, and hence became de-trained at the top end. On the plus side, I've been developing some pretty good work capacity. I don't expect to run into a brick wall any time soon.

Squats
warmup: 20x2x5, 60x5, 95x3, 110x2
singles: 120x2x1, 130x1, 147.5x1@8.5

Bench
warmup; 20x2x5, 62.5x5, 75x2
singles: 85x1, 92.5x1, 100x1@10
CGBP: 70x2x8

Deadlift
warmup: 60x5, 100x5, 140x3
singles: 160x1, 180x1@8.5
volume: 155x4x4

[convergentsum]

Week 2 Strength

Squats: 20x2x5, 60x5, 90x3, 110x2; (belted) 130x5x3
Bench: 20x2x5, 50x5, 70x(1p+3tng), 83.5x4x(1p+3tng)
SGDL: 60x5, 110x4x5

[convergentsum]

Week 1 Hypertrophy

squats: 20x2x5, 60x5, 90x3; 115x6x5 (belted after 1st workset)

bench: 20x2x5, 50x5, 76x(6x5, 4)

Running late, so skipped chins.

[convergentsum]

Press
warmup: 20x2x5, 40x5
singles: 50x1, 55x1 65x1@9.5
7 min. density block: 3, 3, 2, 2, 2, 2, 1 =15 @52.5kg

chins: 5x4 = 20 (untimed)

Presses were a bit too heavy I think. Might revert to 50kg next week and hopefully make around 30 reps in 10 minutes.

[convergentsum]

Week 1 Power

Squats
warmup: 20x2x5, 60x5, 100x3, 115x2
singles: 130x2x1, 140x1, 150x1@8.5

Bench
warmup: 20x2x5, 50x5, 65x3, 75x2
singles: 85x2x1, 92.5x1, 100x1@10

CGBP: 70x3x8

Deadlift
warmup: 60x5, 100x3, 140x2
singles: 160x1, 180x1@9
volume: 150x5x4

[convergentsum]

Yesterday
chins: 4, 4, 3, 3, 3, 2, 3 = 19 in 7 minutes
Lat. pulldown: (100, 112.5, 125, 112.5)x8
GHR: 3x10
DB hummer curls: 12x3x12 per arm

Today
squats: 20x2x5, 60x5, 90x3, 110x3; (belted) 132.5x5x3
bench: 20x2x5, 50x5, 70x4, 85x4x(3 tng + rest + 1 paused)
SGDL: 60x5, 110x4x5

[convergentsum]

Week 2 Hypertrophy

squats
warmup: 20x2x5, 60x5, 100x3
work: 125x(3x4, 4x3)

bench
warmup: 20x2x5, 50x5, 70x3
work: 80x(3x4, 4x3)

Chins
7 min. density block: 4, 4, 3, 3, 3, 2, 3 = 22

[convergentsum]

Week 2 Press day
Press
warmup: 20x2x5, 40x5
10 min. density block: 4, 3, 4, 3, 3, 3, 2, 1+F, 1 = 24+F @ 51kg

DB hammer curls: 16x3x12 per arm

[convergentsum]

Week 2 Power

Squat
warmup: 20x2x5, 60x5, 100x3, 115x2
singles: (belted) 130x2x1, 140, 152.5@9

Bench
warmup: 20x2x5, 50x5, 65x3, 75x2
singles: 82.5x2x1, 92.5, 102.5@10 -- near limit especially on right arm
CGBP: 70x3x8

Deadlift
warmup: 60x5, 100x5, 130x3
singles: 160, 185@9
volume: 160x3x4