4 hours sleep. Is bad for you
Power Snatch+Overhead Squatx5
60x3 70x3 80x3 90x3 100x3 110x3 120x5 130x5 140x4 (last rep was bad...)
Face pulls, EZ bar curls, chins and back extensions.
Squatted on thursday
worked up to
90x5 100x5 110x5 (belted) 127.5x1
20x5 25x5 30x3 35x2 40x2 45x2 50x2 42.5x2 47.5x2 52.5x2 55x2
60x3 80x3 100x3 115x5 125x5 145x4 (belted)
some EZ bar curls, chinups and 1 arm rows. nothing significant in terms of work effort. Upper back fried.
Some seriously rough sleep etc. Not good.
20x5 30x5 40x5 50x3 60x5 75x5 82.5x3 20x3 40x3 60x3 65x3 70x3 75x1 77.5x1 80x1,1
60x5 70x5 80x4 90x3 100x3 110x3 120x5 130x5,3,1,1 just didn't feel right afterwards so didn't really attempt more weight. Feel slightly overtrained and look lean. So probably undereating and undersleeping. No real excuses apart from on monday, where I had to wake up at 5am for an interview.
Be grateful for any lift that goes onwards and upwards without stalls. Seriously. You're still building the 'strength base' which is quite easy to acquire and requires no funky programming. Mine was absurdly low and it's taken me a good while to get here, which isn't even very much weight at all.
I've always used a belt for heavy squats and deadlifts. I just prefer it and feel stronger. It's probably just as much a psychological crutch as anything else but I'm not too bothered. Currently not really using it because it makes me use less weight. Which is good because I'm actually doing multiple sets at the same weight for the first time in months. Which sucks. And reminds me why I just like working up to 1-2 work sets.
Squats felt ***** for the 3rd week in a row. So I'm deloading the weight...by doing the legendary 20 rep squats once a week. No pullovers or anything but I am thinking the change will a) hurt b) do good things for my leg size. Perhaps after couple of fast triples on 70% of 1rm. We'll see. will be sticking with 3-5x5 for everything else important
75x5x5 [competition grip for heavier sets] 80x4 85x2
110x4,2 No clue what's going on there.
worked up to 50x3
Too light for a real 20 repper. Tiring but that's because my cardio is terrible. Will switch 20 repper to bench day and add 10kg. Should be. Fun?
Have not been sleeping or eating well. Quite foolish but trying to save money/many chores to do when I get home late etc.
Flat Dumbell Bench
work up to 36x8
work up to 36x8
work up to 77.5x4,4,3,3,2
Face Pulls/Hanging Leg Raises
45 minutes (20 minutes of sparring) Jiu Jitsu. Haven't done this in about 18 months. Very, very tiring. And not too kind to the spine.