Week 11 Day 1 - Intensity Week 2
I felt better composed today with the weights and I didn't have that feeling of being weak. Maybe the long weekend helped but my days have been shunted along again. I'll probably adjust next week, which would be the equivalent of week 8 in a normal run: the first of the PR weeks.
Squats felt OK until I got to my three working sets. I just had trouble finding the groove and I suspect that I was out of it on the earlier sets too. The three sets felt hard but not maximal. 155Kg x 3 x 3 PR
Bench felt pretty good. I was faced with a choice of whether to bump by 2.5Kg for the top set or whether to bump by 5Kg and go for the three plates. I went for the three plates and only got two reps. I think the triple was within my ability and hope to get it next week. When I asked for help, the spotter took me literally and gave me a finger push through the sticking point rather than just helping me rack it. I think with a better arch and a bit more explosion it'll be mine next week. 140Kg x 2 PR
Rows felt better today than they have in a very long while. The last set left me dizzy but was never in doubt. 122.5Kg x 3 PR
With everyone playing with OH squats I thought I'd have a fiddle. It took a while to find any comfortable position and I did 3 sets of 5 with just the bar. This left me with slightly aching shoulders and a knee twinge. Maybe I'll leave these for another month.
Decline situps continue to improve but barely.
Weight in Kilos. Previous weeks in orange.
ATF Squat
20x10, 30x10, 60x5, 90x3, 120x3, 130x1, 145x3x3
20x10, 30x10, 60x5, 90x3, 120x3, 140x1, 150x3x3
20x10, 30x10, 60x5, 90x3, 120x3, 140x2, 155x3x3
Bench
20x10N, 40x8S, 60x5W, 80x5S, 100x3W, 110x1W, 120x3W, 130x3W
20x10N, 40x8S, 60x5W, 80x3S, 100x3W, 120x3W, 135x3W, 90x8N for 2 sets
20x10N, 40x8S, 60x5W, 90x3W, 110x3W, 125x3W, 140x2 W, 95x5 N for 2 sets
BB Row
20x10, 60x5, 80x3, 100x3, 115x3
20x10, 60x5, 90x3, 105x3, 120x3, 60x8
20x10, 60x5, 95x3, 107.5x3, 122.5x3, 60x10
Decline Sit-Up
BW x 20, 18, 20
BW x 20, 18, 15
BW x 20, 20, 17