Re: 37-30-32 distributed on four days during diet

Yesterday's squat session with singles at 90% went very well. I was sceptical at first because I could not make out the depth on my phone due to bad lighting, but watching it on my PC today showed that it were some of my best reps so far, especially at that weight.

Monday's Training:
Start: 1247
End: 1435
Weight after waking up: 90.7

Squat
20×10
60×8
85×5
102.5×4
120×3×2
137.5×2@6.5 @7 @7.5×2

Bench
20×10
60×5
70×4
82.5×3×2
92.5×2 @6.5×2, @7×3, @7.5

Chest Flies: 12.5×12×4
Chinups: 8×3 + one set of close grip Latpulldown 54×12
Dips: 12×3
Hammer curls: 15×12×2, 10×15
Lying Triceps Extension: 10×15×3
Delt Triad (now rear flies, lateral raise and then press instead of front raise): 5×15×2


Tuesday's Session:
Start: 1659
End: 2017
Weight after waking up: 89.9 \o/

Squat
20×10
60×8
85×5
102.5;×4×2
120×3×2
137.5×2 @7×2
152.5×1 @7×2 @8

Bench
20;10
60×5
70×4×2
82.5×3×2
92.5×2 @7×2 @7.5×3 @8

Deadlift up to knee
70×8
105×4
125×4×2
150×3×2
16×3 @6.5×2 @7×2

Leg Press wide stance: working up to 95×10×2
Leg Curls: 48×12×4
Abs on Glute Ham Raise: 8×3
Incline Bench: 70×5×5
Incline DB Curls: 10×12×3, 10×9, 7.5×12
Reverse Flies: 5×20×3
Triceps Pushdown: dropset 30, 24, 18, 12, 6 all ×10

Last two sessions where solid and due to the moderate load nothing noteworthy happened. I am very happy being able to pull from the floor again, but I am still a bit off my usual starting position.

Thursday's Session
Start: 1753
End: 2024
Weight: 89.9

Bench
20×10
60×5
70×5
82.5×4×2
87.5×5×3×2
92.5×2×2
87.5×3×2
82.5×5×2
70×7
69×9

Chest flies: 22.5×12×4
Press: 52.5×5×5, 40×8×4
Close Grip Lat Pulldown: 60×12×4
Close Grip Bench: 62.5×12, ×10×2
Hammer Curls: 12.5×12×4
Lying Triceps Extension: 10×15×4
Alternating DB Curls: 7.5×15×3
High Rows: 40×8×5
Reverse Flies: 10×12×4

Friday's session
Start: 1757
End: 2100
Weight: 90.4

Highbar Squat
20×10
60×8
85×5
102.5×5×2
120×5 @7×3, @7.5, @8

Bench
20×10
65×5
75×3
87.5×2@7×5

Chest flies: 22.5×12×4

Deadlift
70×3
105×4
125×4
150×3×2
170×3@7×2. @7.5×2 @8

Leg Curls: 48×12×4
Hackenschmidt: +60×15×3, +50×7, +25×12 (last set as a dropset)
Leg Press (wide stance): working up to 105×10×2
Calves: 108×20×2
Lunges: 30m, 40m×2
machine Curls: 16×20×5
Triceps Pushdown: 24×20×5

Had some cold incoming in the beginning of the week, so I icnreased calories a tad for those days and probably moved around less. Also I did not distribute the benching loads properly, which lead to a somewhat insane Thursday, where I decided to complete the first of Friday's two bench sessions after the Megapyramid. I was very sore and tight the evening, but Friday I felt mostly fine again. Deadlifting starts to feel familiar again.

Monday's Session:
Start: 1307
End: 1520
Weight: 90.6

Highbar Squat:
20×10
60×8
85×6
102.5×6
112.5×6×4

Bench:
20×10
60×5
70×4
82.5×3×2
92.5×3 @7×3 @7.5×2

Chest Flies: 22.5×12×4
Incline Bench: 70×5×5
Preacher Curls: 7.5×12×2, 10×12×4
Close Grip Bench: 60×12×4
Hammer Curls: 12.5×12×4
Lying Triceps Extension: 10×15×3
Incline DB Curls: 7.5×15×3
Delt Triad: 5×15×3


Tuesday's Session:
Start: 1723
End: 2112
Weight: 90.7

Squat:
20×10
60×8
85×5
102.5×4×2
120×3××2
137.5×3 @6×4, @7×2

Bench:
20×10
65×5
75×5×2
87.5×4 @6.5×2 @7×2

Chest Flies: 22.5×12×4

Deadlift:
105×4
125×4
150×3
170×3 @@8, @7.5×2
180×2 @8×3

Leg Curls: 48×12×4
Close Grip Lat Pulldown: 60×12×4
Leg Press (wide): 65×15×3
Abs: 10×3
Back Extension: 10×3
machine Curls: 20×20×3, ×17, ×16


Thursday's Session (BENCH TILL DEATH)
Start: 1717
End: 1943
Weight: 90.1

Bench:
20×10
60×6
70×5
82.5×4×2
87.5×3×2
92.5×2×2
97.5×1  @6.5×2
105×1 @8.5, @8
110×1 @9.5
92.5×2×2
87.5×3×2
82.5×5
75×7
70×9
65×11
60×13

Chest Flies: 22.5×12×4
Chinups: 8×4

Bench:
60×5
70×4
82.5×3
92.5×3 @8, @8.5×5

Preacher Curls: 12.5×12×2, 10×12×2
Lying Triceps Extension: 15×15, 10×15×3
Hammer curls: 12.5×12×4
Triceps Pushdown: (30, 24, 18, 12, 6)×12  (dropset with 12 reps each weight)
Reverse Flies: 10×12×4


Friday's Session:
Start: 1820
End: 2120
Weight: 90.5

Squat:
20×10
60×8
85×5
102.5×4×2
120×3×2
137.5×3 @6.5×2
145×2 @7 @7.5×2
137.5×3 @7.5×3

Bench:
20×10
60×5
70×5×2
82.5×5 @7×4, @8

Chest Flies: 12.5×20×5

Deadlift from Blocks:
70×5
120×5
140×5
160×5×2
180×4 @8 @8.5×2 @9

Leg Curls: 48×12×4
Leg Press (wide): 75×15×3
Calves: 108×20×2
Abs: 10×3
Back Extension: 10×3
machine Curls: 20×20×4, ×17

Since the last week was already maintenance and there is only one week of dieting left on the schedule, and I already lost over 10% of bw over the course of this diet, we decided to end it here and ease back into normal eating.

Although the steady decrease of my bodyweight during the diet might a confunding factor, I generally found the hypertrophy work in the beginning of the diet to be more suitable. Weight loss was much greater, but also hunger was easier to control. As with this diet, as well past diets (or failures thereof ;-))#37 is usually still somewhat good, but on #30 or #31 dieting is always tough.

Yesterday's squats with 90% went very well. First time for a long time where I was more concerned about just the weight on the back (and keeping the bar from whipping too much) than anything else, which I take as a sign that the strength is there.

Monday's Session:
Start: 1756
End: 2038
Weight: 90.4

Squat
20×10
60×8
85×5
102.5×4
120×3×2
137.5×2 @6.5×2, @7×2

Bench
20×10
60×5
70×4
82.5×3×2
92.5×3@6.5×2
97.5×2@6.5 @7
105×1@7
110×1@8.5
92.5×3@7×2

Chest flies: 22.5×12×4
Incline Bench: 70×5×5
Preacher curls: 7.5×12, 12.5×12, 7.5×12×3
Dips: 15, 13, 12, 12, 10
Hammer Curls: 12.5×15, ×12×3
Lying Triceps Extension: 12.5×15×3
Machine Curls: 20×20×2, ×16, ×15×2
Delt Triad: 5×15


Tuesday's Session:
Start: 1805
End: 2107
Weight: 90.4

Squat
20×10
60×8
85×5
102.5×4
120×3×2
137.5×3×2
145×2 @6 @6.5
155×1 @8×2

Bench
20×10
65×5
75×5
87.5×4×4

Deadlift
70×8
105×4
125×4
150×3×2
170×3@6.5×2
180×2 @7.5 @8×2

Leg Curls: 54×12×4
Leg Press (widE): 85×15×3
Close Grip Lat Pulldown: 60×12×4
Wide Grip Lat Pulldown: 30×12×4
BB Rows: 40×15×3
Abs: 10×3
Back Extension: 10×3

Friday's squat session was quite hard, my quads are still sore and somewhat stiff from Tuesday's workout. I hope to perform well on the skilltest next week, although scheduling next week will be tricky.

Thursday's Session:
Start: 1507
End: 1747
Weight: 89.9

Bench
20×10
60×5
70×4
82.5×3×2
92.5×3×2
97.5×2@6.5
100×2@7×2
105×1@6.5
112.5×1@8.5

Chest Flies: 22.5×12×4
Press: 55×5×5, 40×8×4
Chinups: 8×5
Preacher Curls: 7.5×15×3
Dips: 15, 14, 12, 12, 12
Hammer Curls: 15×12×4
Lying Triceps Extensions: 12.5×15×3
Reverse flies: 10×12×4
machine Curls: 20×20×5


Friday's Session:
Start: 1717
End: 1947
Weight: 91

Squat
20×10
60×8
85×5
102.5×4
120×3×2
137.5×3 @7×3, @7.5, @8×2

Bench
20×10
60×5
70×5
82.5×5×5

Chest flies: 15×20×5
Leg Curls: 54×12×4, 30×18
Wide Grip Lat Pulldown: 30×12×4
Leg Press (wide): 85×15×3
Calves: 108×20×2
Lunges: 20m×4
Abs: 10×3
Back Extension: 10×3
Delt Triad: 5×15×3

What a week. Thursday was the skilltest, but someone defended his thesis and had to celebrate very extensively. Given the state I was in I am somewhat satisfied with the results, I did not lose much strength even though I did not sleep much this week, and celebrated long and thirsty the day before and was 10kg lighter than the last time I hit those numbers. I hit 95% of my max squat, 100% of my bench and 100% of my deadlift. In Squat and Deadlift I need to work on my quad strength and ability to grind in the bottom position, on the Bench I need more strength of the upper pecs and shoulders.

Because grinding through sets usually ruins my technique I will keep everything as in the program, but also add some heavier singles on the squat whenever I feel ready for those. Also Front Squats, Deficit Deadlifts and Incline Bench will be brought close to failure once a week so I can practice exactly those positions where I struggled, without interfering too much with my competitive technque.

Bench and Deadlift maxes will be slightly increased (2.5kg and 5kg) for the following four weeks.

Monday's Session:
Start: 1827
End: 2000

Bench:
20×10
60×3
70×3
82.5×3×2
87.5×2×3

Chest Flies: 22.5×12×2
Incline Bench: 70×5×2
Chinups: 8×2
Dips: 12×2
Preacher curls: 7.5×12×2
Press: 40×8×2
Hammer Curls: 15×12×2
Cannot read what I've written down: 12.5×15×2
Cable Hammer Curls: 32×15×2
Delt Triad: 5×15×2

Tuesday's Session:
Start: 2104
End: 2224
Squat: 20×10
60×8
85×3
102.5×3
110×3×2
127.5×2×3

Leg Curls: 54×12×2
Leg Press (wide): 85×15×2
Close Grip Lat Pulldown: 60×12×2
Wide Grip Lat Pulldown: 36×12×2
BB Rows: 40×15×2
Cable Hammer Curls: 20×10, ... , 44×10, ... 20×10, pyramid with 6kg jumps and sets of 10
Back Extension: 10×2

Thursday's Session (Skilltest)
Start: 1640
End: 1815

Squat:
20×10
60×8
85×3
102.5×3×2
120×2×2
137.5×2
155×1
162.5×1@10 (95%)
170×0@10

Bench:
20×10
40×8
60×3
70×3
82.5×2×2
92.5×2
105×1
110×1@7
115×1@9 (100%)
120×0

Deadlift:
70×8
120×2
140×2×2
160×1
190×1
210×1@10 (100%)

Reverse Flies: 5×10×2
Leaning Lateral Raise: 5×10
Hammer Curls: 15×10×2
Back Extension: 10×2

Friday's Session:
Start: 1620
End: 1858

Squat: 20×10
60×8
85×3
102.5×3×2
120×3×2
127.5×2×4

Bench: 20×10
65×3
75×3×2
90×3@7×3, @7.5×3

Chest Flies: 22.5×10×5

Incline Bench: 20×10
60×6
80×6@10
75×6
70×8

Front Squat:
20×8
60×5
90×6
85×6
80×10

Deficit Deadlift:
60×8
80×5
100×3
120×6
110×6
100×8

Leg Curls: 54×10×5
Wide Grip Lat Pulldown:  36×10×5
Leg Press (wide): 95×15×3
Calves: 108×20×2
Lunge: 30m×3
BB Curls: 30×12, 25×12, 20×16
Abs: 10×3
Back Extension: 10×3
Delt Triad: 5×15×3

Monday's Session:
Start: 1437
End: 1720
Weight: 90.5

Squat:
20×10
60×8
95×3
112.5×32
127.5×3 @7×2, @7.5×2

Bench:
20×10
60×3
72.5×3
82.5×3×2
95×3×2
100×2 @8
110×1@10
100×2@8.5×2

Chest flies: 22.5×10×5
Press: 55×5×5
BB Curls: 35×13, 30×13, 25×16
Lying Triceps Extension: 12.5×10×5
Hammer Curls: 15×10×5
Triceps Pushdown: 24×18, 18×18, 12×22
Reverse Flies: 12.5×10×3, 7.5×16

Squats yesterday where quite good. Added two singles with 150kg there to get/stay used to it. I was a bit surprised when I looked at the time after training, it didn't seem that long to me.

Tuesday's Session
Start: 1647
End: 1957

Squat
20×10
60×4
85×3
102.5×3×2
120×3×2
137.5×2@6.5
150×1 @8.5×2
137.5×2 @ 7.5×3

Bench
20×10
60×3
72.5×3
82.5×3×2
92.5×3@7
110×1@8
92.5×3 @6.5×2, @8×2

Deadlift
70×8
110×3
130×2×2
140×2×2
150×1×3

Deficit Deadlift: 130×7, 120×7, 120×9
Close Grip Lat Pulldown: 60×10×5
Wide Grip Lat Pulldown: 36×10×5
Leg Curls: 54×10×5
LP (wide): 95×15×3
Abs: 10×3
Back Extension: 12×3
Leaning Lateral Raise: 5×20×3
Cross Body Hammer Curl: 15×5, 20×5, 25×5, 30×5, 20×10, 15×10

Yesterday's session was very hard, I had only little food before and then the logistics at the gym were just annyoing (having to carry all weights across the gym before, most wobbly bench in the world), but well.

Thursday's Session:
Start: 1742
End: 2107

Bench
20×10
60×3
72.5×3
82.5×3×2
95×3@7
110×1@9×2
95×3 @7.5×2 @8×2

Chest Flies: 22.5×10×5
Incline Bench: 85×3, 80×3, 75×6, 60×12
Close Grip Chin Ups: 10×3
Dips: 15×3
Cross Body Hammer Curls: 12.5, 15, 17.5, 20, 22.5×8, 17.5, 12.5×12
Lying Triceps Extension: 12.5×10×5
Preacher curls: 7.5×10×5
Triceps Pushdown: 30×18, 24×18, 18×24
Delt Triad: 5×15×3

Friday's Session
Start: 1807
End: 2137

Squat
20×10
60×8
85×3
102.5×3×2
102×32
137.5×3@7
155×1@7, ×1@10
137.5×3@8, @9×4

Bench
20×10
60×4
72.5×4
82.5×4×4

Chest Flies: 17.5×20×5

Deadlift
70×8
110×3
130×3
152.5×3×2
172.5×3 @8×3 @9×2

Front Squat: 95×4, 90×4, 85×5
Leg Curls: 54×10×5
Leg Press (wide): 95×15×3

Had many things to do the few last weeks, but at least it was somewhat low
stress, only stuff that had to be done. Since my Monday wans't that long day
as the weeks before, the last two weeks where performed as written.

However, it happened what I feared what would happen when I decided not to do
32 in the past and I could not even hit my results from the skill test day.
I just seem to lose fitness on that little volume. Already two weeks out I
started to feel weaker even though sleep and food were good. So for the meet
in October I'll now run a bit of hypertrophy and then my usual strategy of
#37, #30 and t he first week of #32 with wednesday and friday interchanged.

Because I'm lazy I'll just copy the numbers from the excel sheet this time, as
I have to re-log 7 units.

Mo, 2019/06/17
Start: 1327
End: 1510

Squat
3×1×85
3×1×102
3×2×119
2×5×136

Bench
3×1×58
3×1×69
3×2×81
2×3×92
1×3×98

Chest Flies: 22.5×10×5
Press: 55×5
Wide Grip Latpulldown: 36×10×3
Hammer Curls: 15×10
Reverse Flies: 10×10
Triceps Pushdown: 12, 18, 24, 30, 18 ×10

Wed, 2019/06/19
Start: 1727
End: 2048

Bench
3×1×58
3×1×69
3×2×81
2×5×92

Chest Flies: 15×10×5

Deadlift
3×1×105
3×2×126
3×2×147
2×5×158

Deficit Deadlift: 140×6, 130×6, 120×8
Incline Bench: 90×2, 85×2, 80×4

Close Grip Lat Pulldown: 48×10×3
Wide Grip Lat Puilldown: 36×10×3
Leg Curls: 40×10×5
Leg PRess: 75×15×3
machine Curls: cannot read
Lying Tricpes Extension: 10×10×5
Delt Triad: 5×15×2


Friday, 2019/06/27
Start: 1323
End: 1528

Squat
3×1×85
3×2×102
2×2×119
2×3×128

Bench
3×1×58
3×1×69
3×2×81
2×4×86

Front Squat: 100×6, 95×6, 90×6

Monday, 2019/06/24
Start: 1843
End: 2058

Bench
3×1×58
3×2×69
2×2×81
1×4×86

Deadlift
3×1×105
2×2×126
2×4×147

Close Grip Latpulldown: 48×10×3
Chest Flies: 15×10×5
Hammer Curls: 15×20
Reverse Flies: 5×15
Abs: 8×2


Wed, 2019/06/24
Start: 1649
End: 1848

Squat
3×1×85
3×2×102
2×3×119

Bench
3×1×58
3×2×69
2×3×81

Close Grip Lat Pulldown: 48×10×3
Wide Grip Lat Puilldown: 36×10×3
Concentration Curls: 10×10×2 (we got ice at the gym because it was so hot and
so I could eat ice while lifting)
some hip work
Back Extension: 16×2

Friday, 2019/06/29 Mock meet:
Squat:
160×1
170×0
170×0

Bench:
112.5×1
117.5×1
120×0

Deadlift:
200×0 (grip wasn't there)