Update....
Squatted and benched everyday for last 9 days, will continue this as long as I am able.
Ive moved my squat up around 10-15kg and bench up 5-10kg, while loosing over a kilo.
02/05/14 - WK 0 - Fri - Squat 150x3@9; Bench 32" Grip (wide) 115x3@9.5
est. max, Sq ~= 170kg ; Bp ~= 127.5kg BW@96.8kg.
Week 1:
Date Day Squat Bench Deadlift
05/05/14 - 01 160x1@8.5 Hi bar 130@10 Wide grip 200@8 Deficit no belt
06/05/14 - 02 120x2@9.5 Front Squat 110@8
07/05/14 - 03 162.5@10Hi bar 115@8 180x3@8.5 Stiff leg DL
08/05/14 - 04 165@10 Hi bar 125@9
09/05/14 - 05 167.5@8.5 low bar 132.5@10 Wide Grip 240@8.5 Rack DL
10/05/14 - 06 160x3@8; 170x1@9 LB 120@8.5 180x1x5@7 floor dl
11/05/14 - 07 145@9 paused beltless hi bar 135@10 Close grip
12/05/14 - 08 172.5 @9.5 130@9.5 MedGrip 180@8 Deficit no belt
13/05/14 - 09 175@9; 150x2@7;160x2@8 120@7.5 wide;120x2@8 close grip
I think my strongest grip for the bench is thumb width from start of knurling (~21"), rather than 32" but that might be because of tired pec insertions.
So far squat has increased to 185kg with no psych-up and at a bodyweight of 95.5kg
Relative strength increase from 1.75 x bodyweight to 1.94 x bodyweight. in less than two weeks.
Bench increased from 1.32 x bw to 1.4 x bw.
I need to pull back on the bench as I keep trying to go to 1@10 rpe, possibly work to ONLY 1@8, then use the press to build strength.
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