Workout No. 198
Tuesday, 2nd February 2016

Upright Row 6x5 @ 75lbs / 35.0kg

Deadlift 3x5 @ 225lbs / 100.0kg

Overhead Press 3x5 @ 100lbs / 45.0kg

Push-ups 18/13/15

New exercise today: upright rows. 6x5 @ 75lbs / 35.0kg. Tried 30.0kg before moving up to 35.0kg. Not too challenging, and only needed minimal rest between sets to recover. Might up the weight a little the next time.

Finally back to a 2 plate deadlift with my new set-up. Was quite happy with my warm-up and first set but form deteriorated slightly in my 2nd and 3rd sets of 5 reps @ 225lbs / 100.0kg. Nothing too bad, just that it wasn't perfect. Might stick at this weight for a bit.

Solid overhead presses @ 100lbs / 45.0kg for 3 reps of 5, nothing too challenging and finished off the session with 3 sets of push-ups to failure.

Workout No. 199
Thursday, 4th February 2016

Bench Press 6x5 @ 135lbs / 60.0kg

Incline Bench Press 3x8 @ 85lbs / 37.5kg

Squat 6x5 @ 200lbs / 90.0kg

Front Squat 2x8 @ 135lbs / 60.0kg
Front Squat 1x10 @ 135lbs / 60.0kg

Wow, suffered quite badly today especially with the squats. Wanted to try out 62.5kg bench presses with the given rep scheme but 6 sets of 5 reps was quite daunting so I stuck with 60.0kg. Tried to keep my rest to a max of 3 minutes between sets. Last rep of the last set was a bit of a grinder.

Have never really tried incline bench press before so I took quite a while to get the J-cups and bench set up. Overestimated myself slightly and started with 95lbs / 42.5kg and only managed 5 reps. Deloaded to 85lbs / 37.5kg and repped out 3 sets of 8 reps.

Suffered immensely during squats. Tried out a lever belt today for the first 2 sets, and found that it was easier to go tighter with a lever but it is less comfortable and pinches more. My legs and lower back (basically my whole posterior chain) were not 100% fresh and were still recovering from the volume that I am not used to over the past week. Each set of 5 reps felt much more challenging than it usually does at this weight and I had to extend my rest periods to successfully complete the reps. Last rep of each set was a grinder.

Did surprisingly okay for front squats though. Managed 2 sets of 8 very solid reps before attempting 10 reps on the last set. Highly unlikely that I will head in tomorrow. Need to give my lower back a break. DOMS.

This post has been edited by justintga: Feb 12 2016, 02:27 PM

Workout No. 200
Saturday, 6th February 2016

CROSSFIT #30
"Dong Dong Qiang"
FOR TIME
5 rounds of
7 30" Box Jumps
6 Strict HSPUs
6 Pistol Squats (P.S.)
then
168 Double Unders

Time: 9:50

Fast paced WOD today which ended faster than expected. Scaled down the strict HSPUs with elevated push-ups. Pistol squats were slightly assisted with one arm holding onto one of the verticals on the rig.

The 30" box jumps were easier than I remembered previously. Vertical leap has definitely improved (comfortably grabbed the rim on the basketball court last week). The 6 elevated push-ups were surprisingly easy as well. Took the pistol squats in sets of 3 reps doing 3 left, 3 right, 3 left and finally 3 right.

Each round took just over a minute and a half. Still can't do double unders so they were substituted with single unders. Managed to string 30 or so on average together so the single unders did not take too long. Finished the whole WOD in sub 10 minutes with barely any rest throughout. Arches of my feet were slightly achy after the single unders. Might need to refine my landing technique.

This post has been edited by justintga: Feb 11 2016, 12:17 PM

Workout No. 201
Wednesday, 10th February 2016

Overhead Press 3x8 @ 45.0kg

Upright Row 3x8 @ 40.0kg

Bench Press 3x12 @ 50.0kg

Chin-ups 3x5

My regular gym is only opening tomorrow so I decided to accompany my girlfriend to a gym near her place and pay the walk-in fee. Lower back is still feeling very tight so I decided to stay away from any posterior chain dominant movements until I had the chance to properly consult my coach. Girlfriend was training squats @ 45.0kg so I worked in with her and shared the rack but did overhead presses instead. 3 sets of 8 reps @ 45.0kg.

Upright rows next, upping my previous attempt at this lift to 40.0kg for 3x8.

High rep bench presses for 3x12 @ 50.0kg while teaching the girlfriend how to bench press. She has quite an impressive arch!

Also, did some back and bicep work in the form of chin-ups, completing 3 sets of 5 reps, with my feet returning to the floor between each rep (slight, slight jump to help me overcome the bottom position).

This post has been edited by justintga: Feb 12 2016, 02:35 PM

Workout No. 202
Thursday, 11th February 2016

Squat 6x10 @ 135lbs / 60.0kg

Bench Press 5x10 @ 115lbs / 52.5kg

Floor Press 3x12 @ 95lbs / 42.5kg

Ring Rows 3x8

Lower back was still feeling tight so my coach prescribed some stretches including the pigeon pose which helped open up my hips. Also tried some trigger point work.

Coach also decided for me to do light weights and high reps today so I started off with squats doing 6 sets of 10 reps @ 135lbs / 60.0kg, which is still a fair bit of volume. 10 reps at this weight was easy in general. Back was feeling tight once in a while during the sets but after squatting, it was feeling 100% like normal. Strange.

Lighter bench presses again, also quite a fair bit of volume with 5x10 @ 115lbs / 52.5kg.

Floor presses are starting to feel a little better and more stable. Managed 3x12 @ 95lbs / 42.5kg for some hypertrophy and accessory work.

Simple ring rows for some back work to end the training session.

Workout No. 203
Friday, 12th February 2016

Deadlift 6x12 @ 175lbs / 80.0kg

Bent Over Row 3x8 @ 95lbs / 42.5kg

Overhead Press 3x8 @ 95lbs / 42.5kg

Pull-ups 15x1

Third day in a row working out, lower back still feeling some lingering tightness. Was quite sure that it wouldn't affect my performance very much though. Started with stretching to open up my hips followed by some trigger point work again. Coach prescribed deadlifts for 6x12 @ 175lbs / 80.0kg today, but I wasn't too confident that so much volume (almost 6 tons) would be a good idea considering how my lower back was feeling. Tried out the first set, felt good, 2nd set, good as well. Had to rest a bit between sets as 12 reps was quite taxing but finished the 6 sets without any issue. Back was actually feeling better after the deadlifts.

Bent over rows next for 3x8 @ 95lbs / 42.5kg. Not used to doing this lift.

Some slightly lighter overhead presses today @ 42.5kg, for 3 sets of 8 before finishing off with an EMOM single strict pull-up session for 15 minutes.

Probably my last 7am workout session today as I will be starting work again next week and will be back to training at night.

Workout No. 204
Monday, 15th February 2016

Squat 6x5 @ 205lbs / 92.5kg

Box Squat 3x10 @ 155lbs / 70.0kg

Bench Press 5/5/5/4/4/4 @ 140lbs / 62.5kg

Floor Press 3x10 @ 105lbs / 47.5kg

Pull-ups 10x1
Pull-ups 5x2

Back to work and back to training at night. Upped my training weights slightly today for squats, going for 6 sets of 5 reps @ 205lbs / 92.5kg, 5lbs heavier than my previous session with this rep scheme. Reps felt easier than usual at this weight, but my heels left the ground the tiniest bit in some instances. Wasn't too happy about that. 6 sets of 5 reps is quite the killer and had to rest for about 4 minutes towards the last 2 sets.

Next up was box squats, for 3 sets of 10 reps @ 155lbs / 70.0kg. Felt light at this weight so I may up this the next time this lift is programmed.

Also upped my training weights slightly today for the bench press to 140lbs / 62.5kg, once again 5lbs heavier than my previous session with this rep scheme. Today's programming called for 6 sets of 3-5 reps. Managed 3 sets of 5 reps followed by another 3 sets of 4 reps. Might have gotten the full 6 sets of 5 reps but I was not 100% confident for the last 3 sets as I did not have a spotter with me so I decided not to take any risks. The second set felt particularly easy for some reason, and I was repping out the 5 sets very easily. Maybe it was my set up for that particular set but I was unable to emulate the ease of the second set for the remaining sets. Have also noticed that my body "torques" in one direction when I am near failure on a bench press and there is more stress on one side of my body. Probably another thing I need to fix.

Floor presses for 3x10 @ 105lbs / 47.5kg. Previous attempt was 3x12 @ 95lbs / 42.5kg.

EMOM pull-up session to finish, doing a single pull-up every minute on the minute for 10 minutes before doing 2 pull-ups every minute on the minute for the next 5 minutes.

Back was feeling good.

This post has been edited by justintga: Feb 17 2016, 10:06 AM

Workout No. 205
Tuesday, 16th February 2016

Upright Row 6x5 @ 95lbs / 42.5kg

Deadlift 3x5 @ 225lbs / 100.0kg

Overhead Press 5/5/4/4/4/3 @ 105lbs / 47.5kg

Push-ups 20/17/13

Finally found a good upright row working weight. Previous 2 sessions were slightly too easy. 6x5 @ 95lbs / 42.5kg was fairly challenging and the last rep of each set was a bit of a grind. Braced my core to keep my back nice and safe.

Stayed at the same weight for deadlifts to improve on my form. An easy and solid 3x5 @ 225lbs / 100.0kg. Found that keeping my shins too vertical would put myself in a difficult position to keep my lower back perfectly flat so I allowed my knees to drift slightly forward, and kept my upped and lower back rigid and aligned for the pulls. Looking much better than before Chinese New Year. Might experiment with the Rippetoe set up the next time round.

Upped my overhead press weight by 5lbs to 105lbs / 47.5kg. Happy to get 5 reps for the first two sets. Delts were not super fresh from yesterday's bench pressing and I minimised my resting time as the gym was getting quite full so I did not manage the full 5 reps from set 3 onwards. Still within the programmed rep scheme of 6 sets of 3-5 reps though. Managed 5/5/4/4/4/3 in the end.

Pressing muscles were quite fatigued but managed some good push-ups, improving from before Chinese New Year. Total of 50 reps over 3 sets with minimal rest. Not bad.

Workout No. 206
Friday, 19th February 2016

Deadlift 6x5 @ 235lbs / 107.5kg

Bent Over Row 3x10 @ 105lbs / 47.5kg

Overhead Press 2x5 @ 105lbs / 47.5kg
Overhead Press 3x5 @ 95lbs / 42.5kg

Pull-ups (Green Band Assisted) 5/5/5/5/4/4/4/3/3/3

Continued progressing in weight for deadlifts again today. 6x5 @ 235lbs / 107.5kg is a lot more volume than I am accustomed to as I only used to do one (or two at the most) deadlift sessions a week for a single heavy set of 5 on the Stronglifts and Texas Method programmes. Managed to keep my back tight and neutral during the deadlifts. Bar speed was still very good at this weight. Only on the 6th set my form started to deteriorate slightly as my upper back was getting fatigued from holding the tight position. Glad that my upper back is no longer collapsing at this weight.

Upped the bent over row weight from last week by 10lbs. Held each row for 1 second at the top of each rep and squeezed my back. Managed a solid 3x10 @ 105lbs / 47.5kg. Will progress in weight again next week as this still feels relatively light.

Started overhead presses @ 105lbs / 47.5kg and managed 2 sets of 5 reps. Coach noticed that my wrists were bent and not very straight. He adjusted my wrist positioning slightly and I deloaded the weight to 95lbs / 42.5kg to try the new wrist position out for the next 3 sets of 5 reps.

Went with green band assisted pull-ups instead of strict low-rep pull-ups today. 10 sets of 3-5 reps with a 90 seconds break in between each set. Managed 5 reps for the first 4 sets and progressively could only manage 4 reps then 3 reps for the last 3 sets.

This post has been edited by justintga: Feb 21 2016, 12:50 AM

Workout No. 207
Saturday, 20th February 2016

CROSSFIT #31
"EMOM Heavy Fran"
EMOM
3 Thrusters @ 95lbs / 42.5kg
3 Chest-to-bar Pull-ups

Time: 20:00

Quite an enjoyable WOD today. Fran-type movements but in the EMOM format for 20 minutes. Rx weight for the thrusters was 115lbs / 52.5kg but I scaled down to 95lbs / 42.5kg. Did a lot of pull-ups yesterday so my back was not 100%. Scaled down chest-to-bar pull-ups to green band assisted chest-to-bar pull-ups.

Started the WOD and in the 2nd round, the assistance band snapped so I proceeded with ring rows. Heart rate was manageable throughout and didn't miss a single round. The 3 thrusters and ring rows took about 20 seconds, leaving me with 40 seconds of rest between each minute.

Tested the Rx thruster weight of 115lbs / 52.5kg after the WOD and it was actually quite manageable. Might reattempt this WOD in the future with the Rx thrusters plus ring rows. Still very far away from being able to manage the 3 chest-to-bar pull-ups Rx though.

This post has been edited by justintga: Feb 22 2016, 09:25 AM

Workout No. 208
Sunday, 21st February 2016

Front Squat 3x8 @ 80.0kg

Upright Row 3x8 @ 40.0kg

Close Grip Bench Press 3x10 @ 40.0kg

Dumbbell Triceps Extension 3x10 @ 17.5kg

Dumbbell Biceps Curl 3x8 @ 12.5kg

Accompanied my friend to a walk-in gym today although it was supposed to be rest day. Texted my coach and asked what I should to today to not affect my training next week. He suggested arm day.

Didn't squat much last week so decided to do some higher rep front squats first. Did 3x8 @ 80.0kg today, equating to a 1RM of nearly 100.0kg. Not too bad at all.

Proceeded with some upright rows, close grip bench presses, dumbbell triceps extensions and final some vanity dumbbell biceps curls. Light weights, higher reps just to get the pump!

Workout No. 209
Monday, 22nd February 2016

Squat 3x5 @ 205lbs / 92.5kg

Box Squat 3x10 @ 165lbs / 75.0kg

Bench Press 1x4 @ 140lbs / 62.5kg
Bench press 4x5 @ 135lbs / 60.0kg

Floor Press 3x10 @ 105lbs / 47.5kg

Pull-ups 1/1/1/1/1/1/1/1/1/1/1/1/1/1/1
Chin-ups 1/1/1/1/1

Trained 5 days last week and today will be the 4th consecutive training day since I took a rest day. Probably due for a day off already. Will probably take it tomorrow, train on Wednesday, rest on Thursday and train again on Friday depending on how I feel. Lower back is feeling slightly tight, especially on the right side. Concerned but am not feeling any pain.

Reduced the volume on the squats to avoid over taxing my back. Also, already did some fairly heavy front squats yesterday. Instead of the prescribed 6 sets of 3 to 5 reps for today, I repped out 3x5 squats @ 205lbs / 92.5kg. The first set was not so bad, but the back tightness was a mental block for me so my body subconsciously squatted shallower (still hit depth though, but barely barely) and rushed in the descent a little to try and get out of the hole easier. Reps didn't look as pretty as usual and heels left the ground slightly too once or twice. 2nd set was slightly better. Went with low bar squats for the final set, which I have not been doing for an entire month as I was giving high bar a go. First rep was dodgy but once I got into the groove, bar speed was faster than high bar and the reps were feeling good.

10lbs increase in box squat weights from last week to 3x10 @ 165lbs / 75.0kg. Getting more comfortable with this movement. Weight still feels light.

Not feeling the strongest with today being my 4th consecutive training day so I was slightly concerned about my bench presses, plus I did some close grip bench presses yesterday. Was aiming for 5x5 @ 140lbs / 62.5kg but was not confident I would manage it. Got under the bar for the first set and failed to lock out on the 5th rep. Needed my spotter to bail me out. Deloaded to 135lbs / 60.0kg and repped out the remaining 4x5 bench presses.

Floor presses were up next. Always a foreign feeling and uncomfortable movement for me. Same weights as last week but kept the rest to a bare minimum.

Finished off the session with some good ol' pull ups. 5 seconds rest between each rep and kept going till I touched 15 reps. Slight hop to help me overcome the bottom position on the later reps. Rested a bit before completing another 5 chin-up singles.

Rest day tomorrow!

Workout No. 210
Thursday, 25th February 2016

Bench Press 6x5 @ 135lbs / 60.0kg

Incline Bench Press 3x10 @ 95lbs / 42.5kg

Squat 3x5 @ 210lbs / 95.0kg

Front Squat 3x8 @ 175lbs / 80.0kg

Pull-ups 4x4

The right side of my hip / lower back was still feeling slightly tight when I attempted any good morning type stretch over the past few days but felt like normal otherwise. Decided to head in today to train and be conservative with the weights, especially if I felt anything dubious.

Started off with bench presses and used a safe and conservative weight of 135lbs / 60.0kg. A comfortable 6x5. Played around with some grip width and set up variations. Definitely need to move onwards and upwards with my benching weight. Suspect that I am adopting too much caution when it comes to bench.

Next up was incline bench press and was happy that I managed 3x10 @ 95lbs / 42.5kg as I only managed 5 reps at this weight previously and my previous working set was 3x8 @ 85lbs / 37.5kg. Good progress. Still messed up the set up though. Set the J-cups too low and was lazy to readjust them so struggled a little bit with re-racking.

Warmed up for squats and progressively increased the weights. Last warm up set at 185lbs / 85.0kg felt really good and there wasn't the slightest bit of discomfort in my back. Decided to up the weight to 210lbs / 95.0kg and completed 3 sets of 5 reps in the low bar position. Found that if i didn't slow down the descent too much, the ascent out of the hole was much smoother and my bar speed for the 3rd set was much faster than my first 2 sets. Programmed rep scheme was 6x5 today but kept the volume lower to allow my hip / lower back more time to get back to normal.

Completed 3x8 front squats @ 175lbs / 80.0kg but they felt significantly harder than last Sunday when I attempted the same rep scheme and weight. Was not as fresh today though after the back squats which I did not do on Sunday.

Finished off the workout with some pull-ups. 2 or 3 strict per set and the remaining ones with a slight jump to help me overcome the bottom position.

Will reassess how I feel tomorrow morning to decide if I will train tomorrow night.

Workout No. 211
Friday, 26th February 2016

Overhead Press 5x5 @ 100lbs / 45.0kg

Only had half an hour to train today as I finished work late and had other commitments. Decided that some work put in is better than no work so I headed in and did 5x5 overhead presses @ 100lbs / 45.0kg. Didn't go heavier as I needed to manage my recovery time and was more than happy to just get some good quality volume in.

Workout No. 212
Saturday, 27th February 2016

CROSSFIT #32
"16.1 - Scaled (Modified)"
AMRAP
25ft Overhead Walking Lunge @ 45lbs
8 Burpees
25ft Overhead Walking Lunge @ 45lbs
8 Jumping Pull-ups

Time: 20:00

Did a modified version of the scaled 16.1, with the 45lbs overhead instead of in the front rack position and strict pull-ups (slight hop during the later sets) instead of full on jumping pull-ups.

Finished over 5 rounds in 20 minutes. Lunges were easy and light. Suffered a bit during burpees. As usual, pull-ups were my main crux. Could've gone faster if I had just done jumping pull-ups but I kept the pull-ups as strict as possible throughout, only resolving to slight hops towards the end when my pulling power was depleted.

This post has been edited by justintga: Feb 29 2016, 10:15 AM

Workout No. 213
Monday, 29th February 2016

Squat 5x6 @ 185lbs / 85.0kg

Pause Squat 4x8 @ 160lbs / 72.5kg

Bench Press 5x5 @ 130lbs / 60.0kg

Incline Bench Press 2x8 @ 95lbs / 42.5kg

New month (actually one day to go to be exact), new training phase, new programme. Lower percentages, higher reps seems to be the name of the game. Arrived late at the gym so I strictly only had an hour to train today.

Started with low bar squats at 185lbs / 85.0kg for 5 sets of 6 reps. The weight surprisingly did not feel very light considering that I was squatting 210lbs / 95.0kg for 5 reps last week. Kept rest times low as I was trying to finish within the hour and the weight was relatively lighter, so I rested less than 2 minutes between sets instead of the usual 3 minutes. Shorter rest times meant that my heart rate remained slightly elevated throughout. No belt throughout as I am training in the 70% range today.

Pause squats were a bitch. I changed to high bar for the pause squats and paused in the hole for 2 counts for each set with 160lbs / 72.5kg on my back. Anything past the 5th rep of each set was a mental challenge. Sometimes I struggled to keep tight and when exploding up, my hips shot up first and my torso collapsed forward slightly on the ascent on the later sets and reps. Definitely needs some work. Was drenched in sweat by the time I finished the 4th set.

Lowered the bench press weight by 5lbs but the shortened resting times made me suffer slightly. Still don't feel super tight with my current set up. Might need my coach to re-look into it. Rushed the sets and as a consequence, missed the last rep of the last set and had to do the roll of shame. Tweaked my left wrist slightly too. So stupid of me. Hope it doesn't affect my training tomorrow.

Only did 2 sets of incline bench for 8 reps @ 95lbs / 42.5kg to avoid further aggravating my wrist before heading off.

Workout No. 214
Tuesday, 1st March 2016

Deadlift 5x6 @ 225lbs / 102.5kg

Deficit Deadlift 4x8 @ 185lbs / 85.0kg

Overhead Press 5x5 @ 95lbs / 42.5kg

Elevated Push-ups 3x12

Lower back feels nice and fresh again. Very pleased. Still some discomfort in my left wrist though from tweaking it yesterday.

Started off with deadlifts today, with two plates on the bar @ 225lbs / 102.5kg for 5 sets of 6 reps. Kept rest times short as per yesterday as the weight used was relatively light. No issues with my wrist during deadlifts.

Moved on to deficit deadlifts at a slightly lower weight of 185lbs / 85.0kg for 4 sets of 8 reps. Struggled to keep my upper back 100% tight during the last few reps due to fatigue. Form still looked decent in the review videos albeit not perfect. Drenched in sweat by the time I finished the 4th set.

Light overhead presses for 5x5 @ 95lbs / 42.5kg. Wrist was pain free once again as vertical pressure from the bar does not cause any pain but glad that the weight was light today as stabilising a heavier weight would stress my wrist slightly more.

Last movement today was elevated push-ups with my feet on a bench. A solid 12 reps for each set. Wrists were okay as well. The pain usually comes when the wrist undergoes rotation. Hopefully it heals up nicely before my next training session which will most likely be on Thursday.

This post has been edited by justintga: Mar 2 2016, 12:18 PM

Workout No. 215
Thursday, 3rd March 2016

Front Squat 5x6 @ 160lbs / 72.5kg

Hip Thrust 4x8 @ 125lbs / 57.5kg

Pause Bench Press 5x6 @ 125lbs / 57.5kg

Dips 1x5

CROSSFIT #33
FOR TIME
100 Double Unders
21 Squat @ 135lbs / 60.0kg
21 Pull-ups
15 Squat @ 135lbs / 60.0kg
15 Pull-ups
9 Squat @ 135lbs / 60.0kg
9 Pull-ups
300 Double Unders

Time: 16:00

Front squat day, my favourite. Rep scheme was 5x6 at approximately 72.5% of my 1RM so I went with 160lbs / 72.5kg. Reps felt fast and light and good. Quite happy with my form.

Hip thrusts prescribed for the first time today. Started with 115lbs / 52.5kg but found that slightly too light. Tried out 125lbs / 57.5kg and found it decently challenging for 8 reps so I went with this weight and repped out 4 sets.

2 count pause bench press on the menu next, at the same weight as the hip thrusts for convenience for 5 sets of 6 reps. Had to skip the 2 count pause for the last rep of the last 2 sets as I did not have a spotter and was not 100% confident of pressing the weight. Went for a touch and go for each of these two reps.

A 3 x max rep bodyweight push was programmed as the final movement for today but I saw the WOD on the board and it looked interesting. Legs were still feeling decently fresh so I picked a light squat weight of 135lbs / 60.0kg and decided to do the WOD. Double unders were substituted with single unders and pull-ups were substituted with ring rows.

Broke squats into sets of 7-7-7 (21 reps), 5-5-5 (15 reps) and 5-4 (9 reps) with minimal rest between sets. Ring rows killed me though. Had to drop down to sets of 2 or 3 reps towards the end to finish. Poor pulling power.

Did everything up to this point in Olympic lifting shoes but took them off for the final 300 single unders. Finished the WOD in exactly 16 minutes.

Tried out a set of 5 dips before my shower. Quite pleased that I managed 5 in a row.

Workout No. 216
Friday, 4th March 2016

Snatch Grip Deadlift 5x6 @ 155lbs / 70.0kg

Bent Over Row 4x8 @ 115lbs / 52.5kg

Seated Overhead Press 5x6 @ 95lbs / 42.5kg

Chin-ups (Green Band Assisted) 5/5/5/5/5/5

4th day of training this week, slight fatigue setting in but still feeling fresher than I would normally training 4 times in a week. Adapting quite well to the increased training volume nowadays. Wrist is still not 100%.

Started with snatch grip deadlift for 5 sets of 6 reps @ 155lbs / 70.0kg. Wore a belt just for that extra security for the last 3 sets. Weight felt decently light and I suspect I can manage a fair bit more. Was supposed to keep my chest up but once in a while, my butt would rise first before my chest. Needed to consciously cue myself to maintain proper form.

Upped my bent over row weights again and rowed 115lbs / 52.5kg for 4x8 with a 1 second pause and squeeze at the top of each rep. The weight was still nice and manageable. Gonna move up in weight further next time.

Seated overhead presses next for a comfortable 5x6 @ 95lbs / 42.5kg. Took a while to set up as I have never tried this movement before. Had to get the bench real close to the bar to be able to unrack it comfortably.

Finished off the session with 6 sets of 5 green band assisted chin-ups with about 2 minutes rest between each set. 2 days off before resuming squat day on Monday!

Workout No. 217
Monday, 7th March 2016

Squat 5x6 @ 195lbs / 87.5kg

Pause Squat 4x8 @ 160lbs / 72.5kg

Bench Press 5x5 @ 125lbs / 57.5kg

Incline Bench Press 3x5 @ 95lbs / 42.5kg

Feeling super fresh today after 2 days off. Upped the squat weight to about 75% of my 1RM for the programmed 5x6 reps. Sets still felt decently comfortable. Went beltless as the weights were still manageable.

Pause squats at the same weight as last week. Form looked significantly better this week as I focused on keeping everything tight and my chest up. Intense suffering though for the last few reps of the last 2 sets. Had to really grind and tell myself to push through.

Adjusted my bench weight to 75% of my 1RM (went too high last week) and repped out 5 sets of 5 reps. Felt decently light and didn't need too much rest between sets.

Left wrist was still not 100% so I took it easy on the incline bench press as it was an accessory movement. 3x5 @ 95lbs / 42.5kg did not feel that easy though especially considering that I managed 10 reps at this weight before.