soteyh's worklog

[soteyh]

Deload week this week - so doing light weights.

I also realised that I have ballooned in weight! Over last weekend, I got a shock when I weighed myself and found myself at almost 86kg!!

So I have been on a super low carb / low cal diet for the last few days, and have now lost about 1-2 kg. Am now trending about 83-84kg.

My aim is to cut below 83, so hopefully can keep it at 83-84 over CNY, and then cut to 81-82 over the end of Feb.

 

[dkgamer]

Squat 160x1 170x1 180x1 (PR) 185 (fail)
Bench 110x1 120x1 125x1 (PR)
Deadlift 160x1 170x1 180 (fail)

475 total.

steady

feeling motivated... nice to see your progress from years ago!

 

[soteyh]

Back after a Deload week and a break

Squat 155 5,4,4
Bench 102.5 4x5
Deadlift 160 4,2

Deadlifts are still problematic, just too tired sometimes to lift. Probably need to work on both technique and work capacity

 

[soteyh]

steady

feeling motivated... nice to see your progress from years ago!

Thanks. Why not start a log too?

 

[qwerty_111]

impressive.

 

[soteyh]

Pyramid sets up today

Deadlift 95x6, 105x6, 110x6, 125x6, 135x6, 145x3
Bench 75x6, 85x6, 95x6, 105x1
Close grip bench 65 5,5,6
Convo DL 65 3x6
Good mornings 55 3x8
One arm dumbell rows 25 3x10
Flies 15 3x12

Hammies felt really really tight today, not sure why. I will have to do lots of stretching tonight ...

 

[soteyh]

Squat

95x6 105x6 115x6 125x6 135x6 145x5

Deadlift

up to 150x1 I was going to do 160x3, but felt a tweak in my back, so I called it a day - I think its cumulative fatigue and blame it on lack of conditioning after CNY

Incline bench press 25 3x10

On the bright side, I hit about 83kg, so I have only about 1-1.5 kg to cut. So I didn't put on that much during CNY after all!! Yay!!

 

[soteyh]

Squat 105 6x6
Bench 80 6,6,6,5,4
Close grip bench 67.5 3x5
Incline dumbell press 25 3x10
Dumbell fly 15 3x12

So I spent the weekend resting and trying to heal the tweak in the bank. It felt alot better today, so I went ahead to try some light squats. Felt another tweak while warming up, but decided to press on, and it seemed to work. Had to really focus on bracing, getting the core tight at the back, and concentrating on the form. My descent was so slow, it was like 2-4 sec per rep and felt alot harder than usual!

Now wondering if I will be well enough for SPO, and wondering if I should sign up ... Any thoughts ?

 

[galapogos]

When's SPO? Really depends on how long you usually take to recover from such tweaks. You should roughly know if you have logs.

 

[soteyh]

When's SPO? Really depends on how long you usually take to recover from such tweaks. You should roughly know if you have logs.

1 Apr - so less than 2 months out.

I usually would lay off for 1-2 weeks and then restart, but that would clearly not be possible to prepare for 1 Apr.

So I am toying with a riskier method of doing light weight / high volume sets for the next two weeks while active recovering. That means that my form must be 100% perfect, or if I get another tweak, I'll be out for sure! lol

 

[soteyh]

Squat 80 6x6
Bench 80 6x6
Deadlift 90 3x6

Rehab sucks

 

[soteyh]

Squats 90 6x6
Bench 82.5 6x6
Deadlift 100 3x6

 

[soteyh]

Squats 100 5x6
120 1x5

Bench 85 6x6

Deadlifts 110 3x6

 

[soteyh]

Squats 120 6x6

Bench 87.5 6x6

Deadlift 115 2x5

Feeling my way slowly back

 

[galapogos]

5 days ago - "rehab sucks"
5 days later - lifting 50% more.

I wish my all my rehabs are like yours...

 

[soteyh]

5 days ago - "rehab sucks"
5 days later - lifting 50% more.

I wish my all my rehabs are like yours...

Lol - that was at 40% of 1 RM to 60% .... Low base, low base ....

 

[soteyh]

Squat 125 6x6
Bench 90 5x6, 5
Incline dumbell press 22.5 3x10
Dumbell flies 15 3x12

 

[soteyh]

Meanwhile BW has shrunk significantly to 81.5 kg!! I was supposed to reach this weight at the end of next week!! I think I need to go for a refeed now, am having disrupted sleep because I wake up in the middle of night hungry !!!

 

[galapogos]

Lol - that was at 40% of 1 RM to 60% .... Low base, low base ....

Well, you're also doing 6x6 with that load, not a single

 

[soteyh]

Sumo 120 5x5
Deadlift 65 3x5
One arm dumbell rows 25 3x10
Good morning 25 3x8
Close grip bench 70 3x6