Kik: Aug02 - Bench - Intensity - Singles

This will be the end of my singles week, I will reduce weights a bit and move back to doubles that will leave 1 rep in the tank for each exercise next week. I am furthermore planning to reduce breaks between sets, which worked out pretty well today. Danny seems to like shorter breaks, too. The last weeks have been displays of more concentration and less talking.

Bench (normal grip, no reverse bands in order to give elbows and shoulders a break)

225x2 @7
267x1 @9
273x1 @9.5
273x1 @9.5
273x1 @9.5
273x1 @10

Putting on Super Katana
525x1 did not touch!
605x1 @9


All sets had a visible pause on the chest, which might still not be enough in a very strict Fed according to Danny. In order to accommodate for that, I gave it an extra long pause at the last set - IPF fool proof. Danny gave it the nod and I definitely touched my limit.

Floor Press (normal grip):

225x1 @8
265x1 @9
265x1 @9
275x1 @9
275x1 @10

265 felt so easy that I had to add 10 pounds. The last set got messed up when I kept tucking too much and brought the bar too far down to my abs. Without arch and leg drive, there was no way of throwing it up, but I had to balance it out and press. Awful.

Board Press (narrow grip, grey foamie = 3 board)
225x10
225x10
225x7

Triceps assistance, went light in order to give elbows and forearms a bit of rest. Reps came fairly easy and I have never packed so many into 3 sets.

Back:
Pull Ups 5/9/11

Overall a very good training. Exhausting, but I do not feel beat up. Also, no nasty pain in tendons or joints. It was a good idea to stay away from reverse band bench; at the top of the movement the CNS has to cope with a lot of stress and I got tired over the last 3 weeks.

I need to get used to the new shirt; the open back feels strange and the chest plate is too tight.

Kik: Aug1st - Deads - Intensity - Singles

Foam rolling as an appetizer to open up lower back.

Conventional DL:

365x1 @8
405x1 @9.5
405x1 @9.5
405x1 @10
405x1 @9.5

All of the 405s were pretty hard, only the last one felt 'on spot'. Frank and Gordon diagnosed slight rounding, I do not know what to do about it besides reducing weight. The latter will not get me stronger, however. I will go on doubles next week, maybe I can improve on form.

High box squat (7 elements, slightly above parallel)

275x1
315x1
355x1
365x1

Squats went very well. Strongest High box squat so far. I could control 365 in slomo onto the box, good sign. At home, gluts and hip flexors cramp. More foam roller is applicable...

Kik: Jul30th - Bench - Intensity - Singles

Bench (medium grip)
245x1 @8
265x1 @9
265x1 @9
265x1 @9
265x1 @9.5

Still feeling pretty strong, but on to triceps stuff.

Bench (narrow grip, white foam board)
225x1 @7
245x1 @8
245x1 @8
245x1 @8
245x1 @9

All of them fairly easy, with very slow descent, then sinking in and resting on the foam.

SOP (narrow grip)
135x6x3 @9-9.5 each.

Was never that strong on SOP in a third set before.

Back stuff (3 sets of seated rows on pulley)

Overall a very good training, felt strong, never needed to grind out a rep. Even now, I don't feel beat up.

Kik: Jul28 - Squat - Intensity - Singles

Intensity block starts with this workout. I decided for a singles week, being sick of reps and hoping to be able to pay my highest attention to each rep.

Squat
315x1 @8
365x1 @9
365x1 @9.5
365x1 @10
365x1 @9.5

Lost a bit of my focus on the fourth set, after consciously trying to fix my eyes to some kind of focus point. I will not try this again.

Rack Pulls
405x1 @8
455x1 @9
495x1 @9.5

Stopped after that being afraid of wearing me out. A half-torn callus made this decision even easier.

Pause Squats:
135x6 @7
155x6 @7
175x6 @7

This was more of a stretching exercise for my hips.

Abs: Hanging Leg Raises.

2 hours