Bikes and Barbells: failure it's always an option.

Wed 19 / 10 / 16

- Bench Press: 3 x 5 x 65 kg last set 6 reps + band facepulls
- Pendlay Row: 3 x 5 x 67.5 kg last set 7 reps
- OHP: 3 x 32.5 kg 10-8-7 reps + pullups 8 (rep PR) rings pullups: 7-4

Really good pressing today
 
Thu 20 / 10 / 16 - BW: 89.1 kg

- Sumo DL: 3 x 4 x 155 kg last set 8 reps (+2 rep PR, puts my predicted 1rm above 190kg, wow) belt & straps except the very 1st rep of them all
- Paused Squat: 6 x 4 x 90 kg - good
- Front Squat: 3 x 9 x 55 kg

Forgot to bring the shoes I use for DLs, so did them without shoes and felt confortable so maybe that's the way to go for the future...
Just remember everyone that I'm using mats under the plates so I'm pulling a little higher from the floor.
 
Sat 22 / 10 / 16

- Squat: 3 x 5 x 100 kg last set 6 reps - *belt
- OHP: 2 x 4 x 42.5 kg - 6 x 40 kg
- Chins: 3 x 5 x 10 kg last set 6 reps

Really shitty workout. Did half of what I oplanned (cramming 2 days in 1 workout) My body didn't want to lift things, my left hamstring was pretty sore... at least i dragged my ass to the gym.
 
Tue 25 / 10 / 16 - BW: 89.3 kg

- Bench: 3 x 3 x 70 kg + band facepulls -> felt better than I anticipated. Last time i loaded 70kg i ended up pinned to the bench...
- Pendlay row: 3 x 3 x 70 kg last set 5 reps
- OHP: 3 x 32.5 kg 10-9-7 reps + pullups: 9 (PR) - 5 - changed to rings 6 reps
- Dragon flags -> i'm adding one quick ab exercise to the end of each workout.
 
Wed 26 / 10 / 16 - BW: 89.5 kg

- Sumo DL: 3 x 2 x 160 kg last set 4 reps - belt + straps except 1 rep

And that's it. Was feeling a little sick all mourning (belly pain) but went to the gym anyway... by the time I was ramping up to squat, the pain increased and was cold and sweeting so called it a day. Actually i didn't locked out the 2nd rep of the 1st set, was too confident, did it double overhand and the bar slipped from my hands from the get go (1st rep went ok without straps tough).

So... shit.
 
Sun 30 / 10 / 16

- OHP: 3 x 3 x 45 kg last set 2 reps (belt/wraps)
- Chins: 3 x 3 x 16 kg last set 5 reps
- Spoto press: 4 x 5 x 57.5 kg + Kroc rows: weigth(reps): 20(11) - 25(11) - 30(12) - 35(6)

My stomach still feels strange from time to time and I've been tires the alst 4 days... strength was there but was lacking energy in the supersett, just got really tired from it.
 
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Mon 31 / 10 / 16

- Squat: 3 x 3 x 110 kg belt
- Hip Thrust: 3 x 3 x 150 kg last set 5 reps - didn't felt all that nice, gonna slow down the weight progress
- SGDL: 3 x 8 x 95 kg (straps) + pushups

Slept like absolute shit today, the assistance kicked my ass badly, grasping for air. Not the best training cycle but I keep going.
Wearing wrist wraps while squatting seems to alleviate the right elbow pain I was dealing with lately. Thank's to Candito and EliteFTS for the tip.
 
Tue 1 / 11 / 16

- Pendlay Row: 3 x 8 x 62.5 kg last set 9-10 reps (last ones had iffy ROM)
- Bench Press: 3 x x 60 kg last set 9 reps
- OHP: 32.5 kg 8-7-5 reps + pullups: 7-6-6
- Dragon flags & pushups
 
Wed 2 / 11 / 16

- Sumo DL: 3 x 6 x 145 kg last set 8 reps / 2 reps strapless
- Paused Squat: 6 x 4 x 95 kg
- Front Squat: 55 kg 10-9-9 reps

Played around with my grip on squats. I grab the bar "Rippetoe style": thumbs way over the bar, straight wrists, elbows back. I love it since the very 1st time I tried it, the bar feels SO secure, the back its very tight without having to think or cue it, and I can grind without a second thought about it. Changing it didn't have good results. Hopefully the wrist wraps will keep my elbow pain-free because I'm sticking to my grip.

Good enough workout after another bad night of sleep.
 
Fri 4 / 11 / 16 - BW: 88.5 kg (need to eat even more)

- OHP**: 3 x 8 x 37.5 kg last set 6+f reps -> same as last wave, with my shitty sleep lately I'm gonna take it but...
- Chins**: bodyweight 3 set: 12 (+1 rep PR!) - 9 - 7 -> did one more in the 1st set but same total number of reps. Its something...
- Spoto press: 5 x 4 x 57.5 kg + Kroc rows: 20kg (10reps) - 25kg (10reps) - 30kg(19reps) - 35kg (5reps). This were good.

** OHP and chins were supersetted with ample rest, I don't know why I wasn't doing this until now but makes the workout significantly quicker.
 
Sun 6 / 11 / 16

- Squat: 3 x 8 x 97.5 kg
- Hip thrust: 3 x 8 x 120 kg last set 11 reps
- Conventional DL: EMOM 3 reps - 10 rounds - 100kg --> tried this as assistance. 30 quality reps in 10 minutes is great... but needs more weight.
 
Mon 7 - 11 - 16

- Bench: 3 x 5 x 67.5 kg + band facepulls
- Pendlay: 3 x 5 x 70 kg last set 6 reps
- OHP: 32.5 kg 11 - 9 - 6+f &. pullups 9 - 6 - 6
- Pallof x3
 
Wed 9 / 11 / 16 - BW: 89.2 kg


- Sumo DL: 3 x 4 x 160 kg - last set 6 reps. Belt & straps
- Paused Squat: 6 x 4 x 95 kg
- Front Squat: 55kg 12-12-8 reps
 
Thu 10 / 11 / 16 - BW: 89.2 kg

- OHP*: 3 x 5 x 42.5 kg (5-4-5 reps actually) - Good, 3 more total reps than last time. Misgrooved the second set, but in the lsst the 4th felt good and went for a 5th, really slow gring but when up.

- Chins*: 3 x 5 x 12 kg last set 6 reps.
- Spoto press: 5 x 4 x 60 kg + Kroc rows: 20kg (10reps) - 25kg (10) - 30kg (20!) - 35kg (6)
- Lying tricep extensions + Hammer curls + Side planks, x3
 
Vie 11 / 11 / 16

- Squat: 3 x 5 x 105 kg last set 7 reps - belt
- Hip thrust: 3 x 5 x 135 kg last set 9 reps
- Conv DL EMOM: 120kg 3-3-3-3-3-3-2-1 grip failed didnt have the straps with me
 
Mon 14 / 11 / 16 - BW: 90.2 kg

- Pendlay: 3 x 3 x 72.5 kg last set 5 reps
- Bench press: 2+F x 72.5 kg - 2 x 3 x 70 kg -> failure is always an option, but it was close, maybe if I focused a bit more I could have make it.
- OHP: 32.5 kg 12-8-5 reps & Pullups: 10-5-5

Redeemed myself a little with the assistance, with rep PRs in the first set of both OHP and pullups. 1st time doing 10 straight pullups, was a goal of mine so great... also did it at my heaviest lately!. I think I'm gonna throw a little more volume at my bench problem.
 
Tue 15 / 11 / 16 - BW: 90.5 kg

- Sumo DL: 3 x 2 x 170 kg last set 4 reps (belt)
- Paused Squat: 3 x 4 x 97.5 kg

Lower back was feeling funny squatting and called it a day. Probably just fatigue from the pulls. nothing worrying.
 
Thor's Day 17 / 11 / 16 - BW: 90.5

- OHP: 3 x 3 x 45 kg last set 2 reps -> so close! oficially stalled!
- Chins: 3 x 3 x 18 kg last set 5 reps -> oficially easy!
- Spoto Press: 6 x 4 x 60 kg + Kroc rows: 20kg (10 reps), 25kg (10), 30kg (21), 35kg (7)
- Lying tricep extensions + hammer curls + stir the pot x3
 
Friday 18 / 11 / 16

- Squat: 3 x 3 x 115 kg last set 5 reps *belt
- Hip thrust: 3 x 3 x 155 kg last set 7 reps
- Conv DL: EMOM 120kg 3 reps 10 rounds

Lower body going strong. Squats were really crisp, could've grinded two reps more easily, maybe 3.

Gotta think what to do next week, probably a deload+different week.
 
Tue 22 / 11 / 16 - BW: 90.7 kg

- Bench Press: 3 x 9 x 60 kg last set 10 reps + facepulls 25 kg
- Pendlay Row: 3 x 9 x 62.5 kg last set 10 reps
- OHP: 30 kg 12-8 reps + pullups 7-5 reps
 
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