Virtualmeet.net

My new years resolution: making progress once again.
I have started the Texas method:http://www.t-nation.com/free_online_article/most_recent/the_texas_method?utm_source=weekly_dose&utm_medium=email&utm_campaign=tnation which is essentially a 5x5 based training.
I started out conservatively, after a bit of a pause lately.
Squat: 5 x 5 @ 122,5 kg
Bench: 4 x 5 @ 92,5 kg, 1 x 4 @ 92,5 kg => same weigth next week; all reps paused
DL: 5 x 1 @ 140 kg
DL will all be done in regular style.
Somebody stole my bicycle, so I trained under controlled rage. >:(

Squat: 2 x 5 @ 102,5 kg
OH Press: 3 x 5 @ 52,5 kg
Chin: 5 x 1, 4 x 1, 2 x 1 @ BW = 92,7 kg, each rep paused and chest had to touch the bar.
Good Mornings: 5 x 10 @ 42,5 kg, these were more weighted streches

I like the programs lay out and its emphasis on the basic movements.

Squat: 1 x 5 @ 132,5 kg
Bench Press: 1 x 5 @ 102,5 kg
Power Clean: 5 x 3 @ 60 kg

Last Fridays training:
5x5 day
Squat: 5 x 5 @ 125 kg
Bench: 5 x 5 @ 92,5 kg
DL: 5 x 1 @ 142,5 kg
 

Sundays training:
Recovery day
Squat: 2 x 5 @ 105 kg
OH Press: 3 x 5 @ 55 kg
Chin: 6 x 1 @ BW
4 x 1 @ BW
3 x 1 @ BW => + 2 reps overall
Good Mornings: 5 x 10 @ 42,5 kg

Squat: 1 x 5 @ 135 kg
Bench:  1 x 4 @ 105 kg
Power Clean: 5 x 3 @ 62,5 kg

Squat: 5 x 5 @ 130 kg (some reps where only to parallel so I will use the same weight again next week).
Bench: 5 x 5 @ 95 kg (the pauses on the last set were too short => same weight next week)
Deadlift: 5 x 1 @ 145 kg (as my form slowly improves these feel lighter each week).

Squat: 5 x 5 @ 107,5 kg
OH Press: 5 x 2 @ 57,5 kg
4 x 1 @ 57,5 kg
Chin: 6,4,3 x 1 @ BW
Good Mornings: 10 x 5 @ 42,5kg

Squat : 3 x 1 @ 140 kg (2 of 5 were too high => I'll try again next week)
Bench: 5 x 1 @ 105 kg (with good pause  :) )
Power Clean: 3 x 5 @ 65 kg (no problems here)

Squat: 4 x 4 @ 130 kg, 3 x 1 @ 130kg (the success with being more strict on the bench let me to review each rep by video, goal was 5 x 5)
Bench: 5 x 5 @ 95 kg
Deadlift: 5 x 1 @147,5 kg

I found a good read over at T-Nation:
http://www.t-nation.com/free_online_article/most_recent/proper_back_position_for_power

Thanks for sharing that link Christian. That's by far the most informative article on proper low back posture I've read to date.  :)

I still try to implement the article. Too bad Mr. Rippetoe does not have seminars in Europe. At least not to my knowledge.

First workout after skiing vacation:
Squat:
reset to 125kg: 4, 5, 5, 4, 3 x 1 @ 125 kg
Bench: reset to 95 kg: 5, 5, 5, 4, 3 x 1 @ 95 kg
Deadlift: 5 x 1 @ 150 kg

Squat: 5 x 2 @ 105 kg
OH Press: 5 x 3 @ 55 kg
Chin Ups: 6,3,2 x 1 @ BW
Good Mornings: 10 x 5 @ 42,5 kg
Reverse Crunch on Slant Board: 5 x 2

Squat:
5 x 1 @ 135 kg
Bench:
5 x 1 @ 105 kg
Power Clean:
3 x  5 @ 65 kg
Hand Walk Out: 5 x 3
(reps x sets)
I will do the deadlift meet using classic style instead of sumo.
I guess I start with 160 kg and move up from there.

Tuesday's training:
Squat:
5 x 5 @ 125 kg going for 127,5 kg next week
Bench:
5 x 4 @ 95 kg
3 x 1 @ 95 kg :-( same weight next week
Deadlift:
5 x 1 @ 150 kg => onward next week
Paloff Press
Today's training
Squat:
5 x 2 @ 105 kg
Press:
5 x 3 @ 55 kg => 57,5 next week
Chin Up:
6,4,2 x 1 @ BW = 92,5 kg
Good Morning:
10 x 5 @ 45 kg
Reverse Crunch:
5 x 3

Sunday's training:

Squat:
5 x 1 @ 135 kg
Bench:
3 x 1 @ 107,5 kg => another round next week. This week I will go for bench press meet.
Power Clean:
3 x 5 @ 67,5 kg
Bar Roll out:
3 x 3

Todays training:
Squat:
5 x 5 @ 127,5 kg => going for 130 kg next week
Bench:
5 x 5 @ 95 kg => last rep was a hard fight
Deadlift:
5 x 1 @ 152,5 kg
Paloff Press

Squat:
5 x 2 @ 107,5 kg
Press:
5 x 3 @57,5 kg
Chin Up:
7,3,3 x1 @ BW
Good Morning:
10 x 5 @ 45 kg
Reverse Crunches:
6 x 3

Squat:
5 x 1 @ 140 kg
Bench:
Bench meet
Power Clean:
3 x 5 @ 70 kg => the next 4 weeks I will switch to power snatches
Bar Roll Out:
4 x 3

I am a bit uncertain if I am judging my depth correctly. Maybe if someone could give feedback on these reps from my last training.

These are still images from the bottom of the squat.

I believe rep1 and 5 are a bit too high.

In every photograph, the crease of the hip is at the level of the top of the knee.  Looks like legal depth to me.

Thanks Wade. I appreciate your feedback.

Squat:
5 x 4 @ 130 kg
4 x 1 @ 130 kg (5th one flagged for being above parallel)
=> same weight next week
Bench:
5 x 2 @ 97.5 kg
4 x 1 @ 97.5 kg
3 x 2 @ 97.5 kg => same weight next week
Deadlift:
5 x 1 @ 155 kg
Paloff Press:
20 x 3 @ red band

Yesterday's training:
Squat:
5 x 2 @ 107,5 kg
Press:
5 x 1 @ 60 kg
4 x 1 @ 60 kg
3 x 1 @ 60 kg
Chin Up:
7, 4, 3 x 1 @ BW => switching to pull ups next week
Good Mornings:
10 x 5 @ 45 kg
Reverse Crunches on slant board:
7 x 3

Squat: 5 x 1 @ 142.5 kg
Bench: 4 x 1 @ 107.5 kg; one more try next week.
Power Snatch: 2 x 6 @ 40 kg
Bar Roll Out: 5 x 3

Yesterday's training:
Squat:
5 x 5 @ 130 kg
Bench:
5 x 4 @ 97,5 kg
4 x 1 @ 97,5 kg
DL:
3 x 1 @ 157,5 kg => form was terrible; more form work in the next sessions.

Squat:
5 x 2 @ 110 kg
Press:
5 x 2 @ 60 kg
4 x 1 @ 60 kg => same weight next week
Pull Up:
2 x 3 @ BW =>   :'(
Good Morning:
10 x 5 @ 50 kg
Reverse Crunch on slant board:
8 x 3

Squat:
5 x 1 @ 145 kg
Bench:
5 x 1 @ 107.5kg
Power Snatch:
2 x 6 @ 42.5 kg

Today I found this on T-Nation: http://www.t-nation.com/strength-training-topics/589

As I also have a problem with upper back rounding, I will incorporate this into my mobility drills.

Squat:
5 x 4 @ 132.5 kg
3 (out of 5) x 1 @ 132.5 kg => 2 were too high
Bench:
5 x 5 @ 97.5 kg => onward to 100 kg
Deadlift:
5 x 1 @ 157.5 kg => onward to 160 kg
Paloff Press:
6 x 3 @ mini band

On DL I reread Starting Strength concerning the correct setup and found plenty of mistakes I  was doing. My form is still not were it should be but the 157.5 kg felt a lot lighter than last week.
If I ever open a gym this would be required reading before any customer may touch a bar ;-)

Squat:
5 x 2 @ 110 kg
Press:
5 x 3 @ 60 kg
Pull Up:
3,3,2 x1 @ BW
Good Morning:
10 x 5 @ 50 kg
Reverse Crunch on slant board:
9 x 3

Squat:
5 x 1 @ 147,5 kg
Bench:
3 x 1 @ 110 kg
Power Snatch:2 x 6 @ 45 kg
Bar Roll Out
6 x 3
I am getting too much forward lean on the bottom of the squats. So I need to work on that.

Squat:
5 x 2 @ 110 kg: Felt like 140 ...
Press:
4 x 1 @ 62.5kg
2 x 2 @ 62.5 kg => same weight next week
Pull Up:
4,3,3 x 1 @ BW
Good Morning:
10 x 5 @ 60 kg
Reverse Crunch on slant board:
10 x 3

Squat:
5 x 1 @ 150 kg
Bench:
4 x 1 @ 110 kg
Power Snatch:
2 x 6 @ 50 kg
Bar Roll Out

Squat:
5 x 5 @ 132.5 kg
Bench:
 5 x 4 @ 100 kg
3 x 1 @ 100 kg => Better luck next time
Deadlift:
2 x 1 @ 160 kg, I guess I have not yet recovered from the meet.
Paloff Press

Squat:
5 x 2 @112.5 kg
Press:
4,3,2 x1 @ 62.5 kg
Pull Up:
5,3,3 x 1 @ BW
Halting DL (=DL to above knee cap)
10 x 5 @ 60 kg
since the starting phase of my DL seem to be the problem form - wise, I do hope that these will adress the issue.
Reverse Crunch off Slant board:
11 x 3

Squat:
5 x 1 @ 152.5 kg
Bench:
4 x 1 @ 110 kg
Power Clean:
3 x 5 @ 70 kg

Squat:
5 x 5 @ 135 kg
Bench:
5 x 3 @ 100 kg
3, 2 x 1 @ 100kg => weight will be reset to 95 kg next week.
DL:
2 x 1 @ 160 kg => I am thinking of resetting the weigth to 155 kg, but I am still hesitant.
Paloff: 11 x 3

Squat:
5 x 2 @ 112.5kg
Press:
5,3,2 x 1 @ 62.5 kg => progress is real slow
Pull Up:
6,3,3 x 1 @ BW
Halting Deadlift
10 x 5 @ 62.5 kg
Reverse Crunch on slant board:
12 x 3

Squat:
4 x 1 @ 155kg. First rep was too high.
Bench:
4 x 1 @ 110 kg. Close but still failed on the last rep.
Power Clean:
2 x 1 @ 72.5 kg. I seem to have a problem with focus on the first rep today.
3 x 4 @ 72.5 kg
Band Crunch:
16x 3 @ purple band

not a bad training but I will have to use the same weights next week.

Finally some progress on the DL  :)
Squat:
5 x 5 @ 137,5kg
Bench:
5 x 5 @ 95kg
DL:
5 x 1 @ 160 kg
Paloff:
12 x 3

Squat:
5 x 2 @ 112.5 kg
Press:
5,3,3 x 1 @ 62.5 kg
Pull Up:
7,4,3 x 1 @ BW
My goal is to get to 10 x 3 and then switch back to chin ups
Halting DL:
10 x 5 @ 65 kg
Reverse crunch on slant board:
13 x 3

Squat:
5 x 1 @ 155 kg

Bench:
4 x 1 @ 110 kg => I will reset to 105 kg

Power Clean:
3 x 5 @ 72.5kg

Squat:
5 x 2 @ 140 kg
4 x 1 @ 140 kg
3 x 1 @ 140 kg
2 x 1 @ 140 kg
=> some more work to do next time.
Bench:
5 x 5 @ 97.5 kg
DL:
3 x 1 @ 162.5kg 2 reps short so same weight next week.
Paloff Press:
13 x 3 @ purple band

I took a week off from lifting since my knee started to hurt lst session.

Squat:
5 x 5 @ 140 kg
Bench:
5 x 2 @ 100 kg
3 x 3 @ 100 kg
DL:
5 x 1 @ 162,5 kg

somtimes it pays to take a break

Yesterday's training:
Squat:
5 x 2 @ 115 kg
Press:
5,3,3 x1 @ 62.5 kg
Pull Up:
6,4,4 x 1 @ BW
Halting DL:
10 x 5 @ 67.7 kg
Reverse Crunch:
14 x 3

Squat:
2 x 1 @ 157,5 kg; I failed on the third rep.
Bench
5 x 1 @ 105 kg
Power Clean
3 x 5 @ 75 kg;
Band Crunch

Squat:
4 x 2 @ 142,5 kg
3 x 2 @ 142,5 kg
2 x 1 @ 142,5 kg
Squat progress seems to slow down, I guess that means to work on form more.
Bench:
5 x 3 @ 100 kg
4 x 1 @ 100 kg
3 x 1 @ 100 kg
Deadlift:
3 x 1 @ 165 kg
Paloff Press
15 x 3 @ mini band

Squat:
5 x 2 @ 115 kg
Press:
5 x 2 @ 62,5 kg
2 x 1 @ 62,5 kg
Pull Up
7,5,3 x 1 @ BW
Halting DL:
10 x 5 @ 70 kg => I will switch to Rom DL next time
Reverese Crunches
15 x 3

Squat:
4 x 1 @ 157,5 kg
Bench: 4 x 1@ 107,5 kg
Power Clean:
3 x 1 @ 77,5 kg
2 x 4 @ 77,5 kg

5x5 day
Squat:
5 x 3 @ 142.5 kg
4 x 1@ 142.5 kg
2 x 1 @ 142.5kg => better than last week but still 4 reps short

Bench:
5 x 5@ 100 kg => moving up to 102,5kg
Military Bench for Reps:
Let's just say that doing a meet on rep day is not the smartest choice   ;)

Deadlift:
3 x @ 165 kg, felt stronger than last week, but it did not yet show in additional reps

Paloff Press
16 x 3 @ mini band.

Squat:
5 x 2 @ 115 kg
Press:
5 x 2 @ 62.5 kg
3 x 1 @ 62,5 kg
maybe 5x 3 next time
Pull Up:
8,5,4 x 1 @ BW
Romanian DL:
10 x 5 @ 80 kg => form has to improve though
Reverse Crunc:
16 x 3
My knee keeps acting up so after discussion with my physical therapist I will have to skip heavy squatting until the weekend+ do some streches and stability drills for the knee.

Yesterdays training sans leg work:
Bench:
5 x 1 @ 107.5 kg
Band Crunch 20 x 3

mobility training for left and stability training for right knee.

Squat:
5 x 4 @ 142.5kg
4 x 1 @ 142.5 kg
close
Bench:
5 x 2 @ 102.5kg
4,3,3 x 1 @ 102.5 kg
Deadlift:
4 x 1 @ 165 kg => form was terrible. If there is no improvement next week, I will go back to 160 kg
Paloff Press:
17 x 3 @ mini band

Wednesday:
Squat:
5 x 1 @ 157.5kg
Bench:
5 x 1 @ 110 kg, finally
Power Clean:
3 x 2 @ 77.5 kg
2 x 3 @ 77.5 kg, not being able to drop the weight gets quite annoying
Band Crunch

Today:
Squat: 5 x5 @ 142.5 kg
Bench:
5 x 3 @ 102.5 kg
3 x 2 @ 102.5 kg, small progress but progress none the less
Deadlift:
5 x 1 @ 165 kg, I still round my upper  back during lift off, but not as bad as last time.
Paloff Press

After being sick, here is my return to training.

Squat:
2 x 1 @ 160 kg
Bench:
3 x 1 @ 112,5 kg
Power Clean:
3 x 1 @ 77,5 kg
2 x 4 @ 77,5 kg
Band Crunch.

I am already looking forward to the meet in Finland. Hopefully until then I get 5 x 1 @ 160kg. And that would probably be my starting weight for the squat.

Squat:
4,5,2,1,1 x 1 @ 145 kg
Bench:
5 x 4 @ 102.5 kg
3 x 1 @ 102.5 kg
Deadlift:
2 x 1 @ 167,5 kg
Paloff

Squat:
5 x 2 @ 115 kg
Press:
5 x 2 @ 62,5 kg
3 x 1 @ 62,5 kg
Wide Grip Pull Up
5, 5, 2 x 1 @ BW
RDL
10 x 5 @ 85 kg

---------

Squat:
3 x 1 @ 160 kg => this will be my starting weigth for next week
Bench
4 x 1 @ 112,5 kg => I'll probably start with 115 kg
Power Clean
3 x 1 @ 77,5 kg
2 x 4 @ 77,5 kg

Squat:
5 x 2 @ 145 kg
3 x 1 @ 145 kg
2 x 2 @ 145 kg
Bench:
5 x 3 @ 102,5 kg
3 x 2 @ 102,5 kg
DL:
2 x 1 @ 167,5 kg => if I am not going Sumo this will be my starting weigth

First light training after meet:
Squat: 5 x2 @ 115 kg
Behind the neck press:
5 x 1 @ 50 kg
3 x 2 @ 50 kg
all fully paused
Wide Grip Pull Ups:
5, 3,2 x 1 @ BW = 95kg
RDL:
10 x 2 @ 85 kg
7,4,3 x 1 @ 85 kg
Side Bends

This is more of an intermezzo as I will have to take another break next week for about 10 days.

Squat
3 x 1 @ 140 kg
2 x 4 @ 132,5 kg
Lots of soreness with the squats.
Bench
5 x 3 @ 95 kg
3 x 2 @ 95 kg
Deadlift
5 x 1 @ 150 kg
Paloff Press

Lets see how things will progress from here.

Re Restart:
I am going to begin with the beginners plan from Starting Strength.
Squat: 5 x 3 @ 120 kg
Bench: 5 x 3 @ 95 kg
Deadlift: 5 x 1 @ 150 kg
The plan is as simple as they come. Next training is Squat, Press, Power Clean and so forth.

Squat:
5 x 3 @ 122,5 kg
Press:
5x3 @ 50 kg all paused on shoulders
Power Clean:
3 x 5 @ 60 kg

Squat:
5 x 3 @ 127, 5 kg
Press (pausing at the chest makes this a lot harder + I do not have the breathing figured out just yet):
5 x 2@ 52,5 kg
3 x 1 @ 52,5 kg
Power Clean:
3 x 5 @ 62,5 kg
===============
last Thursday:
Squat 5 x 3 @ 125 kg
Bench 5 x 3 @ 97,5 kg
Deadlift: 5 x 1 @ 152,5 kg

Todays training:
Squat: 5 x 3 @ 132.5 kg
Bench: 5 x 2 @ 100 kg
3 x 1 @ 100 kg
DL: 5 x 1 @ 155 kg, improved form on the DLs, no lower back rounding but still needing some improvements on upper back positioning.

Squat:
5 x 3 @ 135 kg
Press:
4,3,3 x 1 @ 55 kg
Power Clean:
3 x 5 @ 65 kg

2days ago
Squat:
4 x 3 @ 137,5 kg
Bench
5 x 3 @ 100 kg
DL
5 x 1 @ 157,5 kg
---
Today
Squat:
5 x 3 @ 137,5 kg
Press
5 x 2 @ 55 kg
Power Clean
3 x 5 @ 67,5kg

Jumprope as warm up:
100x1@BW
Squat:
5 x 3 @ 142,5 kg
Bench
5 x 2 @ 102,5 kg
4 x 1 @ 102,5 kg
Deadlift:
5 x 1 @ 160 kg

I was a bit lazy in keeping my online journal lately.

Jumprope as warm up:
130x1@BW
Squat:
5,4,2 x 1 @ 147,5 kg
Bench
5 x 3 @ 102,5 kg, finally progress!
Deadlift:
5 x 1 @ 162,5 kg

Jumprope: 140 x 1
Squat:
5 x 3 @ 147,5 kg
Press:
5 x 2 @ 57,5 kg
3 x 1 @ 57,5 kg
Power Clean:
3 x 5 @ 75 kg
Side Bends
5 x 2 @ 20 kg plate with pinch grip

Yesterday:
Squat:
4,3,2 x 1 @ 150 kg
Bench:
5 x 3 @ 105 kg
Deadlift:
3 x 1 @ 165 kg

Yesterdays work out
Squat:
5 x 3 @ 150 kg
Bench
5,4,3x1 @ 107,5 kg
Deadlift
3 x 1 @ 167,5 kg
===
Squats are coming back nicely, and are almost at pre-gathering level.
So is bench and deadlift. I wonder how long I can progress on this extremely simple workout scheme.
Anybody else got experience with Starting Strength novice program? How long did you make progress? How did you know when it is time to switch to an intermediate program?

Squat:
4,2,2 x 1 @ 152,5 kg
Press:
4,3,3 x 1@ 60 kg
Power Clean:
2 x 5 @ 77,5 kg

I was a bit sloppy with my log lately. Here is what I did today:
Squat:
5 x 2 @ 152,5 kg
3 x 1 @ 152,5 kg
Bench:
5 x 1 @ 107,5 kg
3 x 2 @ 107,5 kg
Deadlift:
3 x 1 @ 170 kg
Training Total = 430 kg
My progress on this linear program begins to slow down quite a bit.
Especially the squats seem to get stuck.

MAybe I will incorporate a weekly progression on the squats.

As I understand it, you start taking smaller jumps upwards to match the slowdown.  This program also assumes you are eating your face off to gain weight.  70sbig.com discusses the Texas method as the next step.

Thanks Wade. I started out drinking 1 liter of milk extra each day. + a lot of extra food made me gain 4 kg over 2 months time. Not all of it muscle :-)
 As I am not prepared to go over 100 kg I cut back on the food intake.
The 70sbig web site has a wealth of info on the Texas method. I followed it for some time this spring with good results.
I think this will be the next progression for me. I also like Korte 3x3 plan but I belive this is too advanced for me at this stage. But only after I had to reset a couple of times with the current linear progression.
Yesterday results:
Squat:
5 x 3 @ 152,5kg
Press:
5 x 2 @ 60 kg
2 x 1 @ 60 kg
Power Clean:
2 x 1 @ 77,5 kg
3 x 1 @ 77,5 kg
2 x 3 @ 77,5 kg
Time to reset the power cleans. IN order to work on technique, I am considering going back to 60 kgs.

Wednesday program
Squat
4,3,2 x 1 @ 155 kg
5,3,2 x1 @ 107,5 kg => reset to 100 kg
DL
4 x 1@ 170 kg form was terrible and begs for an injury => reset to 150 kg

Today:
Squat:
4 x 2 @ 155 kg
2 x 1 @ 155 kg
Press:
5 x 2 @ 60 kg
4 x 1 @ 60 kg
Power Clean:
3 x 5 @ 60 kg
I watched the weightlifting world championship in Paris on TV. Awesome stuff and very inspiring. The winner (kianush Rostami) in the 85kg class had 209 kg over his head and he does not even look all that muscular.

Squat:
5 x 1 @ 155 kg ugly form
2 x 1 @ 155 kg OK
2 x 1 @ 155 kg ugly again => reset to 140 kg
Bench:
5 x 3 @ 100 kg, I noticed that I push the load in the direction of my head instead of straight up. So I need to practice on that.
Deadlift:
2 x 1 @ 150 kg, I used double overhand grip and my grip gave way. But the form was much better. I will stick to double overhead so that grip and form can improve.

My son brought home some virus from the kindergarten taking me out for a week.
Weekly periodization for squat:
Squat:
5,4,3,2,2 x 1 @ 140 kg, weak stuff
Press:
3 x 3 @ 60 kg, weaker still
Power Clean
3 x 5 @ 60 kg
I still felt weak, so it can only get better next session :-)

Squat: 5 x 2 @ 110 kg
BEnch Press: 5 x 2 @ 102,5 kg
4 x 1 @ 102,5 kg
Deadlift:
3 x 1 @ 150 kg

I caught another nasty cold. I did this session Wednesday while I stll felt OK.

Squat:
5 x 2 @ 110 kg
Press:
5 x 2 @ 60 kg
2 x 1 @ 60 kg
showing at least some improvement
Power Snatch:
6 x 2 @ 40 kg - these were not pretty

Still out but I saw this video from startingstrenght.com regarding Power Cleans: http://startingstrength.com/index.php/site/platform_the_iron_plate_problem

Nice one!

Reducing the max days from 5 x 1 to 3 x 1. If I want to attend the Vienna championships in March I should up the weights a bit.

Squat:
3 x 1 @ 152,5 kg
Bench:
3 x 1 @ 110 kg
Deadlift:
3 x 1 @ 170 kg

Last weeks effort was like this:
Vol Day
Sqat: 5 x 4 @ 140 kg
3 x 1 @ 140 kg
Bench:
5 x 3 @ 102,5kg
2 x 2 @ 102,5 kg
DL: 5 x 1 @ 150 kg (double over grip)
Light day:
Squat: 5 x 2 @ 110 kg
Press:
5,3,2 x 1 @ 62,5 kg
Power Snatch: 2 x 6@ 42,5 kg
Heavy day:
Squat:
3 x 1 @ 155 kg (1 was to parallel)
Bench:
3 x 1 @ 112,5 kg
DL: 1 x 1 @ 172,5kg

Squat:
5 x 5 @ 140 kg
Bench: 5 x 3 @ 102,5 kg
3 x 2 @ 102.5 kg
DL:
2 x 1 @ 152,5 kg

Sunday training
Squat:
3 x 1 @ 157,5 kg, no problems
Bench:
3 x 1 @ 115 kg, went up smoothly
Deadlift:
3 x 1 @ 172,5 kg, felt hard
I like how the new year starts with beating my last weeks maxes.

Volume day:
Squat:
5 x 1 @ 142,5 kg
3 x 3 @ 142,5 kg
2 x 1 @ 142,5 kg
Bench
5 x 4 @ 102,5 kg
DL:
3 x 1 @ 152,5 kg I use double overhand grip on volume day

Friday:
Front Squat:
5 x 2 @ 62,5 kg
Press:
5 x 2 @ 62,5 kg
2 x 1 @ 62,5 kg
Power Snatch:
2 x 6 @ 45 kg
===
Today:
Squat:
3 x 1 @ 160 kg
Bench:
3 x 1 @ 117,5 kg, considerable slow down on the 3rd rep
Deadlift:
3 x 1 @ 175 kg
DL were a  lot easier than last time.

Front Squat:
5 x 2 @ 65 kg
Press:
5,4,3 x 1 @ 6,5 kg
Power Clean
3 x 5 @ 70 kg

Sunday's session:
Squat:
3 x 1 @ 162,5 kg, depth has to be improved so I will stick with the weight for next time
Bench:
2 x 1 @ 120 kg
DL:
2 x 1 @ 177,5 kg
same weigths next week.

I bought my very first Captain of Crunch Trainer grip trainer. Nice stuff. I think I need a couple of weeks until I can progress to #1.

Front Squats
5 x 2 @ 67,5 kg
Press:
5 x 1 @ 62,5 kg
4, 3 x 1 @ 62,5 kg
Power Snatch:
6 x 2 @ 47,5 kg

Closed Captain of Crunch Trainer
Right Hand 21 x 3
Left hand 5 x 3
My order to #1 CoC will go out next week :-)

Squat: 3 x 1 @ 162,5 kg this time deep enough
Bench:
2 x 1 @ 120 kg, more luck next time on hitting #3
DL: 2 x 1 @ 180 kg, form broke down on the second rep, so I will not raise the weight just yet.

I never got much out of the CoC grippers except getting better @ CoC grippers.  What really boosted my grip was one arm hangs from a pullup bar for time up to a minute.  That and no-hook clean grip DLs.

Hi Wade,
thanks for the feedback.
My grip is a weak point so will try out a couple of things to see it improve. I had to drop a couple of DLs lately, which needs to be addressed come meet time.

1 arm hangs: I will defintely try that.
Best regards,
Chris.

Back after being sick.
Squat:
5,3,2,2,1 x 1 @ 142,5 kg :-(
Bench
5,5,2,2,2 x 1 @ 105 kg
DL:
2 x 1 @ 155 kg Double overhand

I received my Captain of Crush #1 Gripper. So far my best is to close it 5 times. Lets see how this will progress.

I just came back from skiing. It had -25 degree celsius but great snow.
Now is back to lifitng though:
Front Squat:
5 x 2 @ 70 kg
Press
5,3,2 x 1 @ 62,5 kg
Power Clean:
3 x 3 @ 72,5kg
2 x 1 @ 72,5 kg

I signed up for a raw meet in March in Lower Austria. It's been now about 4 years since my last official meet.

Thursday
first heavy day after a long break
Squat:
1 x 1 @ 165 kg
Bench:
1 x 1 @ 120 kg
DL:
1 x1 @ 180 kg

Today:
Squat:
5 x 2 @ 142,5 kg
4,3,2 x   1@ 142,5 kg
Bench:
5 x 2 @ 105kg
4,3,2 x   1@ 105 kg
DL:
2 x 1 @ 155 kg double overhand

Front Squat:
5 x 2 @ 72,5kg
Chin Ups
5,3,3 @ BW = 93,9 kg
Press
5,3,3 @ 62,5 kg
Power Snatch
2 x 6 @ 50 kg

I will switch to sumo DL on my heavy days, now that the meet is drawing nearer.

I hope my kids are done bringing home viruses  ;)

Squat:
5,4,3,3,2 @ 142,5kg
Bench
5,4,3,3,2 @ 105 kg
DL:
2 x 1@ 155kg double overhand
so not all that great and March 17th is pretty close. Lets see how the meet prep goes.

Front Squat:
5 x 2 @ 75 kg. I am rounding my upper back which shows more now that the weights begin to increase
Behind the neck press:
5 x 3 @ 50 kg
Power Clean:
3 ,2,1,1,1 x 1 @ 72,5 kg I did not find my groove at all on these

All in all I need to retrain my movement patterns and work on getting my upper back in check.

Squat:
1 x1 @ 165kg, second rep too high
Bench:
1 x 1 @ 120 kg
DL - sumo:
1 x 1 @ 170 kg
1 x 1 @ 200 kg, Finally 200kg again. Next time I will go for 2 more reps.
For the meet, I will be happy with the result from the last gathering.

Wednesday:
Squat:
5 x 4 @ 142,5 kg
2 x 1 @ 142,5 kg => progress
Bench:
5 x 2 @ 105 kg
4,3,2 x 1 @ 105 kg
 :-\
DL: 3 x 1 @ 155kg double over hand
one additional rep on DL. 2 more to go.
Friday:
Front Squat:
5 x 2 @ 77,5 kg
Behind the Neck Press:
5 x 2 @ 52,5kg
2 x 1 @ 52,5 kg
Power Snatch
6 x 2 @ 52,5kg
Monday is test time for the meet.
There is a good line up: http://www.kraftdreikampf.at/cms/front_content.php?idcat=119

Yesterday was meet day. Considering my meet preparation or lack thereof I am OK with the results.
The meet was very well organized and always somebody available to answer my questions. As always the comeradery in powerlifting is truly impressive. No matter the lifting level, everyone was treated with respect and got cheered on. There were a lot of impressive lifts in all categories. Especially with the squats, I witnessed a lot of lifts that looked like they were going nowhere when all of a sudden the lifter using everything got it up.
I weighed in at 91.3 kg putting me into the 93 kg class.  1st and 2 nd place where out of the picture from the get go. But it was a nice "battle" for third. And only with the deadlift I was able to secure third.
Squat:
145 kg: 3 whites
155 kg: 3 whites
165 kg: 2:1 against for depth and probably not standing upright enough

Bench:
115 kg: my nerves did not hold and I lowered the weigth before the commands came.  ::)
120 kg: 3 whites
125 kg: 3 whites but had to fight the weigth each cm.

DL:
190 kg: 3 whites, no problem but very nervous
200 kg: Got it up but shoulders fell forward on top, retracted them again, but 3 red
200 kg: 3 whites

Total 480 kg

Great to be in a real meet again!