Workout No. 328
Friday, 18th November 2016

Sumo Deadlift 1x4 @ 345lbs / 157.5kg

Snatch Grip Deadlift 3x8 @ 205lbs / 92.5kg

Ring Rows 3x8

Push-ups 50

Feeling decently good today after the squats so bumped up my sumo deadlift weights by another 10lbs to 345lbs / 157.5kg. Pulled a solid 4 reps before deciding not the attempt the 5th as I suspected that my form would deteriorate. No point taking any undue risks.

Worked on some snatch grip deadlifts specifically for my upper and mid back. 3x8 @ 205lbs / 92.5kg as this was an accessory movement.

More back work in the form of ring rows before finishing off with the standard 50 push-ups.

Workout No. 329
Monday, 21st November 2016

High Bar Squat 2x5 @ 225lbs / 102.5kg
Squat 2x5 @ 225lbs / 102.5kg

Pull-ups 3/3/3/3/3

Ring Rows 3x8

Wanted to start working on fixing my squatting form today. Started with 2 sets of 5 reps of high bar squats @ 225lbs / 102.5kg, focusing on trying to keep my heels grounded. Not too happy with the results as there was still some minor heel lift during some reps. Switched to low bar for the next 2 sets but encountered the same problem. Might deload and work my way up again. Will have a chat with my coach ASAP.

5 sets of triples for pull-ups. Quite disappointing to be honest. Not sure why I have lost so much pull-up strength. Used to be able to manage 5 reps but struggled with 3 today. Perhaps the daily volume of 50 push-ups is affecting my pulling strength.

Finished off with 3 sets of 8 ring rows, also extremely difficult.

Workout No. 330
Tuesday, 22nd November 2016

Sumo Deadlift 1x3 @ 345lbs / 157.5kg

Overhead Press 5x5 @ 115lbs / 52.5kg

Push-ups 50

Right glute was pulling a fair bit today so I was cautious with my deadlifting. Started ramping-up to my working weight and my final warm-up set @ 295lbs / 135.0kg felt quite good. Made a decision to go for 345lbs / 157.5kg as my working set. Set-up and started the first pull. 3 reps moved quickly but I knew my form was not right as my hips shot up first so I stopped after the 3rd rep.

Moved on to strict overhead presses for volume @ 115lbs / 52.5kg for a full 5x5. Grindy but can’t complain. 50 push-ups to finish off.

25-15-10. 2 minutes rest between each set.