Friday Feb 1
Triple Anti-KISS 2-2C – in another gym!
all weights in kilograms
ASSISTANCE WORK
A1 front squat
40x5
A2 back squat
40x3
Geez, I’m no longer good at back squatting.. GM-ing it!
waves
B1 deadlift
WU: 50x5
72,5x8 (0)– 72,5x8
77,5x6 (-1) – 77,5x7
82,5x5 (-1; 7RM) – 85 (5RM) x5
Really noticing I’d done DLs 1 day before.. sore lower back, so I dropped back 1 rep
ASSISTANCE WORK
C1 hang & power cleans
At least 10 singles with empty bar, both as hang and power clean.
D1 lying leg curl
15x5
It’s been ages since I did those (no lying leg curl machine in our gym) and the weight was humbling low.. also still sore hams.
PREPATORY WORK
E1 decline db/bb press
(2x14)x12-11-11
20x10
Easy peasy PR, highest weight of the 2 times I ever did this exercise.
ODD EXERCISES
None today
General: today I was in another gym, where a buddy of mine trains, who’s a very decent powerlifter as well as Olympic lifter. I’d hoped for some tips on how to improve my lifts, but alas, she had to do her own training.. which took quite a bit of time. It was a joy to watch her do it. Wished I had her shoes (elevated soles are easier!) She did give some cues, and will be working with these.
Since this gym has special stands for taking off the bb, I was able to do both front and back squats. My back squats have severely deteriorated.. totally GM-ing it. Front squats now are easier to do!
This gym is in 2 floors, a bit clumsy .. downstairs mostly back & leg machines plus these stands. Upstairs the benches, Smith machines and cable stations.
Was very pleasantly surprised by the decline bench with foot rests! Also very neat to have my SO with me, who handed the weights.
Training statistics
Volume: 5219
# of sets: 22 # of reps: 100 - avg reps/set : 4,5 - kg/rep : 52,2
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