blinki's log

[blinki]

3rd Aug

Weight: 65.7kg

Deadlift: 40kg x10 50kg x5 60kg x5 70kg x5

Single leg squat: 20kg x10 40kg x10 55kg 2x10 (each leg)
brutal, DOMS in my traps and chest made even getting under the bar hard

GHR: BW x8
skipped rest cause short on time

Leg raises: BW x8 +5kg 4x8

[blinki]

4th Aug

Moved house, enough lifting to count as an endurance work out

7th Aug

Squat: 20kg x10 40kg x10 60kg x 8 80kg 3x5

Face Pull: 16kg x8 27.5kg x8 36kg x8 45.5kg 3x8, 5

Pull down: 32kg x10 41kg x5 54.5kg x4

Shrug: 20kg x10 40kg x10 60kg x10 82.5kg 3x10

Lat Raise: 9kg 4x8

And that's the end of my back rehab plan. After talking to the gym folks at work decided best way to go from here seems to be 5/3/1 but starting with really conservative numbers for squat and deadlift. So tomorrow I'll max out front squat and bench then start 5/3/1

[blinki]

8th Aug

Weight: 66.2kg

Front Squat: 20kg 2x8 40kg x5 60kg x3 75kg x1 77.5kg x1 80kg x1

Bench: 20kg x10 40kg x5 60kg x3 75kg xf

Struggling not to be pissed off at that bench. In doing WS4SB for 5 months I've gained nothing on my bench, the lift that hasn't been limited by my back. I'm trying to focus on the fact I've learned to front squat to a reasonable standard and I've rehabbed my back without any obvious lose of strength. I've learned that to get better at benching I need to bench, assume the same logic applies to everything else. So that makes 5/3/1 a good choice beyond it being a practical way to build squat and deadlifts back up

[blinki]

11th Aug

OHP: 20kg x5 25kg x3 25kg x5 30kg x3 35kg x8

Dips: 10, 10, 9, 6

Chins: 3, 3, 2, 2, 2

Tri pushdowns: 13.5kg x15 18kg x 15, 10, 10, 9

I think my triceps died sometime during dips. Tried to foam roller my hamstrings after but couldn't because my elbows wouldn't lock

[blinki]

12th Aug

Deadlift: 45kg x5 55kg x3 60kg x5 70kg x5 75kg x10
could have done more but 10 seemed plenty

GHR: 4x10

Leg Press: 90kg 5x15

worked on being able to do full ROM leg raises, not sure if the problem is flexibility or strength but I figure either way practice is the best solution

[blinki]

14th Aug

Weight: 66.2kg
I was crap last week but if after this week I don't seem to be gaining then I might give in and add a few hundred calories of fizzy juice to my day

Bench: 20kg x5 35kg x5 40kg x5 45kg x5 50kg x5 55kg x10
Again stopped since 10 seemed plenty. I think some of them were meant to be x3 but my 5s and 3s look the same

DB OHP: 10kg 5x10

Shrug: 20kg x10 40kg x10 60kg x10 75kg 5x10

Tricep extensions: 12kg x10 20kg x10 16kg 3x10

Some back discomfort after deadlifts the other day but think it is just DOMS

[blinki]

16th Aug

Squat: 40kg x 5 50kg x5 60kg x3 65kg x5 75kg x5 85kg x7

Leg Press: 110kg 3x10

some attempts at Leg Raises

too hung over to be in the gym really

[blinki]

17th Aug

Weight: 66kg
think I've got my calories about right now. Though tonight I start two weeks of 7hr front of house shifts 6 days a week which will mean an extra few hundred needed

OHP: 20kg x5 25kg x3 30kg 2x3 35kg x10

Dips: 4x10

Chins: 4, 3, 3, 3, 2, 2 (volume PB)

Pushdowns: 18kg 5x10

[blinki]

19th Aug

Weight: 66.1kg

Deadlift: 45kg x5 55kg x5 65kg x3 70kg x3 80kg x10
heaviest I've deadlifted since January and I think there's some very easy PBs due soon

Leg Press: 110kg 5x10

GHR: 3x8
taking it easier on them because last time I started to feel it on my back

Leg Raises
managing some full ROM now, think it is a flexibility problem

[blinki]

20th Aug

Bench: 20kg x5 35kg x5 40kg x3 45kg x3 55kg x3 60kg x6

DB OHP: 12kg 3x10 then 2x10 with right arm only
my left tricep felt weird at the top so I stopped and didn't do extensions at the end

Shrug: 20kg x10 40kg x10 60kg x10 77.5kg 5x10

[blinki]

24th Aug

Weight: 66.2kg

Squat: 40kg x5 50kg x5 60kg x3 70kg x3 80kg x4 90kg x10

GHR: 3x8

Leg Press: 120kg 5x10

Side bend: 25kg 4x8

Done in under 45mins so I recon it counts as cardio too.

Ended up working a lot more hours than I thought so not done much but sleep and work all week

[blinki]

25th Aug

Weight: 67kg

OHP: 20kg x5 25kg x3 30kg x5 35kg x3 40kg x7

Dips: 5x10

Chins: 5, 3, 1

Pull down: 20.5 kg x10 22.5kg 5x10

[blinki]

28th Aug

Deadlift: 45kg x5 55kg x3 70kg x5 75kg x3 85kg x8

GHR: 2x8

Leg Press: 130kg 5x10

Pull ups: 2, 2, 1, 2, 3 (volume and reps PB)

Leg Raises: 3x10

[blinki]

30th Aug

Pullups: 2, 2, 2, 2, 3 (volume PB)

31st Aug

Weight: 66.4kg

Bench: 25kg x5 35kg x5 40kg x3 50kg x5 55kg x3 65kg x5 (PB)

DB OHP: 12kg 5x10

Shrug: 40kg x10 60kg x10 77.5kg 2x10, 8
Grip went to crap

Tricep extension: 14kg 5x10

Saw myself topless in a mirror for the first time in a while since I only have little ones and my abs seem to have developed a visible outline. Not sure how that happened or when but it's probably the first time this side of puberty I've been able to tell exactly where they are

Think I'm going to skip deload week. I won't make it a habit. I'm not lifting at maxes yet, apart from bench, but mostly I've been getting extra rest the last while anyways through lack of time to get to the gym. Doesn't seem like there's a point in doing it

[blinki]

1st Sept

Pull Ups 2, 2, 1, 2, 3

Push Ups: 44 (PB), 15 x 2

Foam roller and stretching

I twisted my ankle a bit on Monday night while dancing. I was a bit tipsy so I think it hurt more than I thought it did. It's not felt right since but it's not really sore or swollen. I'm a bit worried about squatting on it tomorrow but stuck a tube bandage thingy on it and hope for the best