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    21/07/2017

    Back Squat:
    80kg x3
    85kg x3
    87.5kg x3
    80kg x4
    60kg x3 paused

    Hips shooting up causing some form breakdown beyond the first/second rep. Need to fix.

    Bench:
    50kg x5
    60kg x3
    62.5kg x3.5 (found a competent spotter!)

    Failed 5rm on intensity day...not sure what to do, I'm thinking of doing 90% 5x6 on volume day instead of 5x5 then trying again at 62.5kg next intensity day. The reps I did make shot up pretty quick however.
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    (Original post by TajwarC)
    21/07/2017

    Back Squat:
    80kg x3
    85kg x3
    87.5kg x3
    80kg x4
    60kg x3 paused

    Hips shooting up causing some form breakdown beyond the first/second rep. Need to fix.

    Bench:
    50kg x5
    60kg x3
    62.5kg x3.5 (found a competent spotter!)

    Failed 5rm on intensity day...not sure what to do, I'm thinking of doing 90% 5x6 on volume day instead of 5x5 then trying again at 62.5kg next intensity day. The reps I did make shot up pretty quick however.
    In my view if preceding reps are quick before failing it suggests either CNS is fried, inability to grind or a mental barrier in some cases. For you I would guess it's one of the last two or both, I would actually look at this video: https://www.youtube.com/watch?v=8ISPz-ktwvM i think you can incorporate things here to make the method better for you, especially in terms of pressing.
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    (Original post by UchihaMadara)
    In my view if preceding reps are quick before failing it suggests either CNS is fried, inability to grind or a mental barrier in some cases. For you I would guess it's one of the last two or both, I would actually look at this video: https://www.youtube.com/watch?v=8ISPz-ktwvM i think you can incorporate things here to make the method better for you, especially in terms of pressing.
    Damn this video is actually really good. I'm guessing fried CNS will become less fried over time as my work capacity increases

    I think I assumed the programme was more black and white than it actually is, in terms of using exact percentages etc. I'll try out the 2x3 on intensity days instead if I fail the 1x5. I've never had issues with the 5x5 (even slightly above 90% of 5rm) on volume day so I'll leave those as they are for now

    cheers bro
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    (Original post by TajwarC)
    Damn this video is actually really good. I'm guessing fried CNS will become less fried over time as my work capacity increases

    I think I assumed the programme was more black and white than it actually is, in terms of using exact percentages etc. I'll try out the 2x3 on intensity days instead if I fail the 1x5. I've never had issues with the 5x5 (even slightly above 90% of 5rm) on volume day so I'll leave those as they are for now

    cheers bro
    How old are you? and no offence but I think you can bench more because im a hard gainer - 16 and bench 70 weigh 65 same roughly same height as you bbut good progress of course
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    (Original post by TheYearNiner)
    How old are you? and no offence but I think you can bench more because im a hard gainer - 16 and bench 70 weigh 65 same roughly same height as you bbut good progress of course
    20, also I'm aware most 16 year olds can probably bench more than me lol
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    22/07/2017

    "rest day"

    Push press:
    45kg x2 paused (strict)
    45kg 3x3
    50kg x3

    Accessories: some HIIT, chinups

    Mostly spent today teaching my friend how to OHP/Backsquat/Deadlift
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    23/07/2017

    Bench:
    55kg 1x6
    55kg 4x5

    Got kinda hard towards the end, was initially going to do 5x6 but didn't have it in my today

    Accessories: Crunches, hanging leg raises, tricep extensions, bicep curls
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    you might wanna film your bench form btw, someone could give some tips to help you press more
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    (Original post by UchihaMadara)
    you might wanna film your bench form btw, someone could give some tips to help you press more
    will do next session, haven't filmed my bench form since..ever I think lol
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    24/07/2017

    Front Squat:
    50kg x3
    60kg x3
    65kg x3
    70kg x3
    75kg x3

    Weight moved well

    Clean pull:
    60kg x3
    75kg 2x3
    85kg x3 +5 shrugs
    90kg x2 +5 shrugs

    Should be in form to clean 75kg at this point but wanna do some more singles and doubles at 85-92% at max C&J before attempting

    Accessories: dips (4x5 + 1x10 (PR))
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    25/07/2017

    not a great session

    C&J
    50kg x2
    50kg x1
    60kg x1
    65kg 2x1 (1 fail jerk)

    Snatch pull:
    50kg x3
    52.5kg 2x3
    52.5kg x5 (snatch deadlift)

    session was kinda rushed, was hoping to make 65kg C&J for 3 full singles but didn't happen. More doubles needed at 60kg me thinks
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    26/07/2017

    OHP:
    30kg x5
    40kg x5
    45kg x3
    37.5kg x7
    30kg x7

    Front Squat:
    60kg 3x3

    Going back to open hand grip, staying far more upright now. Might take a while to adjust but form looks better already

    Rack hold:
    100kg 3x3s
    120kg 3x3s

    Accessories: wide/underhand pullups, lat pulldown
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    27/07/2017

    Snatch:
    32.5kg x2
    25kg x6
    25kg many sets and reps

    Lots of technique improvement, both feet moving now

    Snatch Balance:
    40kg 6x2
    42.5kg x1 (Had 1 dodgy rep at 40kg so this was to compensate)

    Need to reduce weight on snatch pulls and start doing higher highpulls. It seems to be coming together now
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    28/07/17

    Back Squat:
    80kg x2
    87.5kg 3x2
    60kg x5 paused

    Bench:
    62.5kg x5

    Was fairly strong apart from last rep too. Think I might try a 1rm PR next week if volume day goes to plan. Next intensity day should be 65kg 2x3 I reckon

    Accessories: pullups/chinups
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    30/07/2017

    Bench:
    57.5kg 5x4

    Push Press:
    30kg x3
    40kg x3
    45kg x3
    50kg x6 (PR)

    Accessories: dumbell curls, tricep extensions, crunches, HIIT
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    31/07/2017

    Front Squat:
    40kg x3
    50kg x3
    60kg x3
    70kg x3
    77.5kg x3

    Almost back at all time 3rm (80kg) at ~5kg lower BW

    Clean Pull:
    60kg x3
    80kg x3
    90kg x3 +5shrugs
    95kg x3 +5shrugs

    Accessories: pullups, chinups, dips, 1.5k run (HIIT)
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    01/08/2017

    Clean & Jerk
    30kg warmups
    40kg x2
    50kg x2
    55kg x2
    60kg 3x2

    Snatch Highpull:
    50kg 3x3

    Snatch Deadlift:
    50kg x5
    55kg x5

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    02/08/2017

    OHP:
    30kg x5
    40kg x5
    45kg x4 (PR)
    37.5kg x9 (PR)

    Rack Hold:
    80kg 10s
    100kg 3x3s
    120kg 3x3s

    Accessories: GHD, pullups/chinups (3x5 for each), HIIT
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    03/08/2017

    Dead session, could only hang snatch 25kg 4x3, couldn't snatch from floor for some reason

    04/08/2017

    Again pretty dead, started work so could be extra tired

    Bench:
    65kg 3x2 (failed 3rd on each set)

    Like last time, first 2 went well then it was just shocking. Forgot to record but feedback I got given was I'm not using enough leg drive. Was also advised to hold it at the top for a bit longer before starting first rep, which helped.

    Back Squat:
    90kg x1, failed second rep.

    Disastrous. I want to say this is because of general tiredness because my front squat has increased very close to my former 3rm despite the cut. Current 3rm on back squat is 87.5kg, usually my 3rm and 1rm on squats are separated by ~10%. I think I'll deload to 80% of my most recent heaviest singles and do 4x4 next week. Problem might be due to assuming the wrong 1rm, all time is 105kg and I calculated percentages based on a 1rm of 100kg but it appears I lost more strength than I initially thought during Ramadan. Will recalculate everything based on a 1rm of 90kg from now.

    Accessories: pullups/chinups (3x5 on each, these are going nicely), dumbell curls
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    06/08/2017

    Bench:
    57.5kg 5x5

    Accessories: tricep pushdowns
 
 
 
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