Thursday, December 24, 2015
Tuesday, December 22, 2015
Squats: 45x10, 135x5, 225x5, 275x2x5, 315x5, 365x3, 385x1, 395x1, 405x2x1
I piled the Aleve and Advil into me over the weekend. Hip felt better today, but I knew after the second set at 405 that I was too fatigued to try the third set. Having learned from Friday I just racked the weights and called it a day.
I'm planning out what I'm going to do next as I move into my weight loss phase.
Friday, December 18, 2015
Squats: 45x10, 135x5, 225x5, 270x5, 315x5, 360x1, 385x1, 405x2
I should have just stayed at the office. I knew it was going to be a crappy session when I started to get a headache by about 10 am. Everything felt heavy. No energy on the rebound, just crap. Only did a quarter squat the first of the heavy singles, then 2 singles that were hard, and on the 3rd single I got pinned at the bottom and had to leave it on the safeties.
Try again Monday, depending on how I feel. It's possible 405 is too heavy, but we'll see.
Wednesday, December 16, 2015
Bench: 135x2x5, 170x2x5, 200x5, 230x3, 240x2, 255x2,x1,x3,x4
OHP: 135x5, 155x5, 170x3, 185x2, 195x1,x2,x1,x2,x2,x2
Bench was good, bar was a little wavy on the second set so I racked it and picked it up a few seconds later after resetting. The OHP was hard, but I managed to get through it.
Monday, December 14, 2015
Deadlifts: 135x5, 225x5, 275x5, 315x3, 360x2, 385x1, 405x10x1
Followed the same recipe I've been following. Straps up to the heavy singles, then mixed grip no straps. Just belt. The 9 reps went up so nicely I just said screw it, and did the 10th. Once again, that's not to say these didn't require effort - just no hitching or grinding.
Friday, December 11, 2015
Thursday, December 10, 2015
Squats: 135x5, 225x5, 255x5, 300x5, 340x3, 360x2, 385x8x1
Wow. Eight sets is a lot and that felt really crushing by the end. The last two singles were grindy. I almost didn't even make the last one. Not sure if I have 10 sets of singles in me lol. I'm sort of questioning the wisdom of continuing to 10. Perhaps just going to 4 with 20 more lbs might be more appropriate. We'll see.
Tuesday, December 8, 2015
Deadlifts: 135x5, 225x5, 275x5, 315x3, 360x2, 385x1, 405x8x1
This went VERY well today. Used straps up to the 8x1 sets, double overhand. Speedy. Then used mixed grip with liquid chalk for the 8 singles. They went up pretty easy. (for 405 lbs) Not to say I looked like I was warming up with 2 plates, but definitely not grindy.
Monday, December 7, 2015
Bench: 135x2x5, 170x2x5, 200x5, 230x3, 240x2, 255x7x1
OHP: 135x5, 155x5, 170x3, 185x2, 195x7x1
Bench was good, single then all doubles. OHP was harder, but 2 singles, 2 sets of doubles, then 1 single. Wrist wraps for the OHP as my wrist is getting tender.
Friday, December 4, 2015
Squats: 225x5, 255x2x5, 315x5, 340x3, 360x2, 385x7x1
Felt heavy today. On the third set of the seven singles I realized I wasn't wearing my sleeves. So, they didn't add anything to the weight or depth, but definitely assist with the amount of fatique I was feeling. I slapped them on and finished the sets.
Wednesday, December 2, 2015
Deadlifts: 135x5, 225x5, 275x5, 315x3, 360x2, 385x1, 405x7x1
Followed the same path as before. Adjusted the numbers upward for faster bar loading. Used straps up to 360. For 385 on I used mixed grip, no straps until the last two singles at 405. Bar speed was slowing down and my hands were starting to get sore. (only could get a newer bar today, so deep gnurls).
Tuesday, December 1, 2015
Bench: 135x2x5, 170x2x5, 200x5, 230x3, 240x2, 255x6x1
OHP: 135x5, 155x5, 170x3, 185x2, 195x3x1
Bench went fine. There was a little hiccup on the 3rd rep of the 200 set when I hit the bar holder on the way up. I had to rack it - then repositioned myself and did the last two reps. I was able to do a triple, then double, then single as the bar was getting slippery. I should have stuck to the plan on the OHP which was 135x5, 150x2, 170x1, 185x1, 195x6x1. I got tired and my left wrist started to complain and I couldn't get the fourth rep past my chin after a hard to lift third rep.
Monday, November 30, 2015
Friday, November 27, 2015
Deadlifts: 135x5, 225x5, 315x5, 365x5, 385x3, 405x6x1
Tried reversing my normal routine, used straps first. I've been busy with work all week, so I decided to do extra work today to make up for the lost sessions. I played with the actual load as well, to make quick work of racking the plates.
Monday, November 23, 2015
Friday, November 20, 2015
Thursday, November 19, 2015
Tuesday, November 17, 2015
Monday, November 16, 2015
Friday, November 13, 2015
Thursday, November 12, 2015
Squats: 135x5, 225x5, 255x5, 300x5, 340x3, 360x2, 385x4x1
That 385 definitely feels like 90% of 1 RM lol. I took a few days off after last strength testing. My body just felt a little beat up and tight through the hamstrings. Did some stretching and took it easy. Hard to believe that after this cycle I'll be using 4 plates as my working weight.
Friday, November 6, 2015
Deadlifts: 135x5, 225x5, 275x5, 315x3, 365x2, 405x1, 425x1, 445x1, 455 F
I was hoping to do better than I did. Couldn't break the bar free at 455. That being said, 55 lbs to get by the beginning of May next year doesn't seem like an impossibility.
Update: My math suggests I should be doing 400 for my training sessions at this max. That's lower than the 405 I have been moving, so I think I'll do another run at 405. Goal will be to avoid straps as much as possible. I have to do some work on my callouses as well.
Thursday, November 5, 2015
Bench: 135x2x5, 185x5, 215x5, 225x3, 245x2, 265x1, 275x1, 285x1 PR
OHP: 135x5, 155x5, 165x5, 175x3, 185x1, 195x1, 205x1, 215x1 PR
Two PRs. Pretty happy with that. Tried 225 with the OHP but it just wasn't going to go up.
Wednesday, November 4, 2015
Squats: 135x5, 225x5, 275x5, 315x5, 375x3, 405x1, 415x1 (PR), 425x1 (PR)
I was sick last week with a head cold, and just felt wrong since. So, I decided today, since I was feeling well to test my strength and see how my program was actually working for me. I was quite happy to hit 405 which was a tie for my last PR a year ago. Then to add 20 lbs on top of that was even better.
I'll see about testing bench/OHP tomorrow. Maybe deadlift Fri.
Monday, October 26, 2015
Friday, October 23, 2015
Bench: 150x10, 175x5, 200x3, 225x2, 240, 250x3, 250x2x2
Squats: 135x5, 260x5, 295x5, 335x3, 350x2, 370x6x1
No racks available when I first got into the gym, so I had to start with bench. Rushed through the squat once I got a bench, as I was going to be late for work. No real problems though.
Wednesday, October 21, 2015
Deadlifts: 145x5, 285x3, 330x2, 370x1, 390x1, 410x6x1
OHP: 45x10, 95x10, 115x5, 135x5, 155x3, 160x1, 180x3, 180x3
No problems. No straps today. Tried using wrist wraps for the first 3 of the 6 final reps of the deadlift - read that it helps with keeping the hands closed and reducing the potential for tearing a bicep. I didn't notice any real difference.
Monday, October 19, 2015
Squats: 135x5, 260x5, 295x5, 335x3, 350x2, 370x6x1
Bench: 150x10, 175x5, 200x3, 225x2, 240, 250x2x3
Two days of Advil took care of the tweak in the hamstring. No lasting damage. No problems getting through the set today - decided to take a do-over as I failed last time.
Friday, October 16, 2015
Squats: 135x5, 260x5, 295x5, 335x3, 350x2, 370x3x1
Bench: 150x10, 175x5, 200x3, 225x2, 240, 250x2x3
Oh oh. On the third rep something felt wrong on my right hamstring. Hoping it's a mild strain. Bends ok, but was tender with the bar on my shoulders - called it quits and moved on to the bench.
Tuesday, October 13, 2015
Deadlifts: 145x5, 285x3, 330x2, 370x1, 390x1, 410x5x1
OHP: 45x10, 95x10, 115x5, 135x5, 155x3, 160x1, 180x3, 180x2
First three deadlifts at top weight without straps, mixed grip, second last double overhand with straps, last set/rep mixed with straps. I wasn't feeling as strong today, but managed to get it all done.
Sunday, October 11, 2015
Friday, October 9, 2015
Deadlifts: 145x5, 285x3, 330x2, 370x1, 390x1, 410x4x1
OHP: 45x10, 95x10, 115x5, 135x5, 155x3, 160x1, 180x4x1
I was shocked how easily the 410 went up. Didn't need the long rests. Brought liquid chalk, applied it at the beginning of the deadlifts, and it lasted the whole session without a mess.
I've cranked my protein numbers - I haven't been taking in all the protein I should. I'm shooting for a good 200 grams a day. My goal is to continue with this path as long as possible. My body will tell me when to deload. Aiming for 300 bench, 450 squat, 500+ deadlift for end of this April. (My 50th)
Wednesday, October 7, 2015
Squats: 125x5, 260x5, 295x5, 335x3, 350x2, 370x4x1
Bench: 150x10, 175x5, 200x3, 225x2, 240, 250x3, 250x1
I think I could have pulled off doubles with the squats, but they were still hard. In a hurry again - did a triple for the first bench reps, couldn't hit the fourth, so racked it and caught my breath - then ran the last rep. Don't think I'll bother with the rows most times as I find myself spending so much time loading and unloading the bar while trying to complete everything - including the walk to and from and getting changed in one hour.
Monday, October 5, 2015
OHP: 135x2x5, 155x3, 165x2, 170x2x5
Friday, October 2, 2015
Wednesday, September 30, 2015
OHP: 95x10, 115x5, 135x3, 145x2, 160, 170x5, 179x4
Monday, September 28, 2015
Friday, September 25, 2015
Wednesday, September 23, 2015
Monday, September 21, 2015
OHP: 95x10, 115x5, 135x3, 145x2, 160, 170x7x1
Friday, September 18, 2015
Rows: 145x10, 170x5, 190x3, 215x2, 230, 240x7x1
Wednesday, September 16, 2015
OHP: 95x10, 115x5, 135x3, 145x2, 160, 170x6x1
Monday, September 14, 2015
Rows: 145x2x5, 170x5, 190x3, 215x2, 230, 240x6x1
Thursday, September 10, 2015
OHP: 95x5, 115x3, 135x2, 145, 160, 170x5x1
Curls: 50x10, 60x10, 70x3x5
Tuesday, September 8, 2015
Bench: 145x2x5, 170x5, 190x3, 215x2, 230, 240x5x1
Rows: 145x2x5, 170x5, 190x3, 215x2, 230, 240x5x1
Sunday, September 6, 2015
Friday, September 4, 2015
Thursday, September 3, 2015
Same deal as last time except I bumped it up to 10 reps. I had to clean the OHP off the floor, so I decided to do 2 sets of 5, rather than burn out doing heavy cleans. It's funny that I was able to clean 165, because I used to top out around 150 back when I actually did them.
I haven't done cardio since last week as I wasn't sure if I broke a bone in my foot or not. In addition I got a lump on either side of my lower leg, one with a bruise, both with tenderness. Not sure what happened there because I don't remember smacking it.
Friday, August 28, 2015
Bench: 135x2x5, 160x5, 185x3, 215x2, 225, 235x10x1
Rows: 135x2x5, 160x5, 185x3, 215x2, 225, 235x10x1
Wednesday, August 26, 2015
Tuesday, August 25, 2015
Bench: 135x2x5, 160x5, 185x3, 215x2, 225, 235x6x1
Rows: 45x10, 90x5, 135x3, 180x2, 225, 235x6x1
Friday, August 14, 2015
Wednesday, August 12, 2015
Sunday, August 9, 2015
Saturday, August 8, 2015
Bench: 135x5, 160x5, 295x3, 225x8x2
Friday, August 7, 2015
Decline Bench: 135x5 *
Bench: 135x10, 185x10, 225x3x5
Bunch of machines
OHP: 95x10, 115x10, 135x3x5
Thought I'd mess around a bit today and experiment. I wasn't really planning on working out, so the bar was set low. First I tried the decline bench. That's a really weird movement that makes the bar seem like it's in some sort of weird gravity device. Did a few reps to feel it out, then said, meh and moved onto normal bench. Did some 2 plate sets with as little rest as I could muster, trying to be snappy. Played around with a cable machine for pecs, didn't really seem to hit where I wanted even after cranking it up to 150 lbs. I wandered around and tried a lat pulldown for ramping up to around 150+ lbs for 5x5. Wandered around some more and found a better pec dec and tried that. Ran that up into the 150+ range for 3x10. That seemed to hit the pecs pretty decently. I then moved on to the OHP to finish up. It was hard locking out the last rep on the second and third set, but managed with a bit of hip drive.
Thursday, August 6, 2015
Sumo: 135x2x5, 225x2x5, 315x5x3
Conventional: 315x5, 345x3, 365x3x1, 315x5
Forgot my lifting straps at home, and I should probably start leaving them at home more often. My grip was weak. I couldn't double overhand 315. It doesn't help that Goodlife doesn't allow chalk.
Wednesday, August 5, 2015
Bench: 135x2x5, 185x5, 205x5, 225x5x5
BTN Press: 45x10, 85x5, 105x5
OHP: 45x10, 85x5, 105x5, 115x5, 135x5x3
Some sort of landmine row: 90x5, 135x5, 180x5, 225x5x5
I was working out at the gym today, so I kept the weight down to something that I knew I could get five safe reps out of. (no safety gear at the Goodlife). It was still a challenge. I didn't seem to have the oomph for the behind the neck presses today, so they didn't get a lot of work. OHP press was fine for a bunch of triples. I wanted to row at the end but the machine was in use, so I used the landmine. Instead of straddling the bar facing out from the base, I faced inwards. Kind of interesting as it definitely seemed to hit the upper back quite hard.
Skipped cardio this morning. I woke the wife up for work at 5 am and went back to sleep. When my 5:30 alarm went off I said screw it, and continued sleeping until shortly after six. After all, I only need the cardio three days a week, so there ya go.
Tuesday, August 4, 2015
Squats: 45x10, 135x5, 225x5, 275x5, 295x3, 315x2, 325x5x3
Added 10 lbs to the bar after last successful 5x5. Working my way back up with triples. It was a hard workout. I didn't have any gas left in me for back off sets. Didn't lift for the past few days as it was a long weekend and I was doing chores, chilling out, driving motorcycle, etc. I have been doing my cardio and am on week 2, day 2 of C2-5K.
Friday, July 31, 2015
Tuesday, July 28, 2015
Squats: 135x2x5, 225x5, 275x5, 315x5x5
No messing around today. The squats were hard. Last rep left me gassed after set 2. I was wondering during set 3 if I should say 3x5, but took longer breaks and made it through.
I forgot to mention, 45 mins cardio this am. Going to start couch 2 5k on the treadmill to ramp up slowly. My breathing is still crap, and needs improvement.
Monday, July 27, 2015
Rows: 45x10, 90x10, 135x10, 180x3x10
OHP/BTN: 45x10, 85x5, 105x5, 115x5x3
Friday, July 24, 2015
Squats: 45x10 (f+b), 135x10 (f+b), 225x5 (f+b), 275x5, 295x5, 315x3, 335x2, 355x1, 315x5x3
Single Leg Sled Press: 90x2x10
Started off with a mix of front and back squats to warm up. Then worked my way up to 355 for a single, then did five sets of triples. Last time I lifted nearly this much was in May, with a single at 365. Had I known that I might have tried for 365. I didn't want to hit failure though, just wanted some heavy, not super grindy lifts. Finished off my legs with some single leg presses, full range of motion, knee to chest.
Another 5:30 am morning of 45 mins cardio on the treadmill.
I'm happy with that.
Thursday, July 23, 2015
DL (c): 225x2x5, 275x5, 315x5, 365x5x3
DL (s): 225x2x5, 275x5, 315x5
Trying to keep it snappy, but it just felt heavy today. Kept it to triples just so it wouldn't be too grindy. Got up at 5:30 again today and did another 45 minute walk on the treadmill at incline.
Wednesday, July 22, 2015
Tuesday, July 21, 2015
Squats: 45x2x5, 135x5, 225x5, 275x5, 295x3, 315x5, 315x4, 315x3, 275x5, 225x5
Considering a 1RM of about 350 right now, I'd say that was a good 35 reps of work. I was pretty tired by the end of it. I was happy to hit a 315 again though. I'll keep pounding at them until I can get a 315x5x5 and then drop 10 more pounds on it.
Sunday, July 19, 2015
T-Bar Rows: 45x2x10, 90x10, 135x5, 160x3x5
BTN Press: 45x10, 95x3x5
Thursday, July 16, 2015
Single Leg Sled Press: 90x2x10 (each leg)
Squats: 185x5, 225x5, 275x5, 295x3x5, 275x5, 225x5
Front Squats: 135x2x10
Curl bar Curls: 50x2x21
At first there weren't any squat racks open. I saw a guy squatting 185 who looked like he could do more, so asked if I could swap in on his rests. No problem, worked out with him for a while. Finished off with some front squats just to hit the quads a bit. Finished off with a couple of sets of 21s to explode the biceps lol. They were pretty pumped up after that. Don't underestimate the pump of the 21s, even at lighter weights.
I seem to be having some circulatory issues. I talked with a doctor yesterday who wants me to get a stress test asap. On one hand, I'm hoping it's nothing, on the other it would be nice to cure these little issues I've been having over the past month and a half or so.
Tuesday, July 14, 2015
Bench: 135x10, 185x5, 205x5, 215x5, 225x5x2
Rows: 90x15, 135x5x5
Bench was ridiculously weak today. Repped out a bunch of doubles, but really had to grind out the second rep on each. I was pretty demoralized. Did my rows on the incline lever row machine. Weight seemed like it should have been light at a whopping 135 (3 plates), but the machine isolates really well and eliminates a lot of the body english that sort of ruins a good Pendlay/bent over row.
Anyhow, I have to keep this up so I can get my bench back up. It's crazy I can't rep out a 225x5x5 easily anymore.
Monday, July 13, 2015
Deadlifts (conv): 135x10, 225x5, 315x5, 365x5, 395x5x2
Deadlifts (sumo): 135x10, 225x5, 315x5, 365x5, 395x5x2
Shrugs (just below the knee): 225x15, 315x10, 405x5x1
Straps for all above 315. It really doesn't take long to lose your conditioning. I found this pretty brutal. Time to start hitting the gym on a regular basis again.
Wednesday, July 1, 2015
Squats: 45x2x5, 135x3x5, 150x5, 170x5, 225x5, 275x3, 305x3x5
Bench: 45x2x5, 90x5, 110x5, 135x5, 155x5, 175x5, 205x5, 225x5, 205x5, 175x5, 155x9, 135x11
Rows: 60x5, 75x5, 90x5, 105x5, 120x5, 135x5, 175x5, 225x3x5
Worked out with my protege today, so lots of lighter work at the beginning. Taught him about back off sets after he had issues at 205 bench, had him go for max reps descending after down to 50% of 1RM. I was hoping to hit 225x3x5, but failed on the second set. Good sets on the rows. Slowly getting stronger despite a mild nutritional deficit.
Saturday, June 27, 2015
Squats: 45x2x5, 135x2x5, 185x5, 225x5, 275x5, 300x3x5
Bench: 45x10, 135x10, 185x11, 225x8, 225x7, 245x1, 265x1, 285xF
Hex bar deadlifts: 242x5, 292x5, 332x5, 402x5, 422x3, 442x1
Been a weird month with all the driving around. Fat as hell. Squat's hanging in there, bench too. Still training a friend's son, he's progressing nicely.
Sunday, June 21, 2015
Wednesday, June 17, 2015
Sunday, June 14, 2015
Saturday, June 6, 2015
Sat, 6 June 15
Squat: 45x2x5, 135x5, 135x10, 165x5, 185x5, 205x5x5
OHP: 45x10, 95x10, 125x5, 145x5x5
Squat: 45x10, 135x10, 185x5, 225x5, 275x5, 275x5 +20 lb chains, 275x5 +40 lb chains
Deadlift: 165x5, 200x5, 230x5, 265x5, 315x3, 365x1, 405x1
Had my young trainee over today, but got most of my workout in before he got here, then we deadlifted together up to 265. I did a few more and wanted my 405 so I did. I did some of the squats with chains as I've been having trouble breaking 275. I had 60 lbs of chains on for a final set, but one chain fell off, screwing up my balance. Racked it and called it quit for the squats. I'm cutting a bit thus month as I'm going to be on the road for most of it and only getting small workouts in.
Thursday, May 28, 2015
Bench: 135x5, 185x5, 205x5, 225x3,205x5x3, 185x3, 135x5 (close), 135x5 (wider)
Tricep extensions: 45x20, 45x10
Worked my way up to 225 and it felt pretty heavy. Once again, lack of safety bars is making me paranoid. Anyhow, dropped back to 205 and repped out a bunch of triples, then dropped back to 185 when that got heavy. Did some tricep work to fatigue them and then finished off with some reverse grip presses for the biceps.
Wednesday, May 27, 2015
Hex bar deadlifts: 242x10, 332x5, 382x5, 422x3, 472x2, 482x1, 422x5, 332x10
Learned today that my trap bar only weighs 62 lbs, not 68. A little disappointed. Also, since I can't math when I deadlift I thought I hit 500 but was really only 482. (490 using the incorrect bar weight)
My cardiovascular system was definitely the culprit in keeping me from going higher today. I got a little dizzy at 472x2, but had to take a knee at 482. I was using straps, belt, and squat shoes. My muscles felt like they could have gone longer - the 482 was slow, but not a grinder. It simply overwhelmed my capacity to push blood to my brain. Did a couple of back off sets afterwards and called it a day.
Tuesday, May 26, 2015
OHP (from chest): 45x10, 135x5, 155x5, 175x3, 180x4x3
Rack pulls (below the knees, straps): 225x15, 315x10, 385x2x5
OHP was pretty hard at the new weight. Barely managed the last set and got super dizzy, so called it quits for that. Still had some time left so I thought I'd do some pulls just for a bit of deadlift accessory work.
Monday, May 25, 2015
Thursday, May 21, 2015
Deadlifts: 135x5, 225x5, 315x5, 365x3, 405xF, 365x3x2. 315x5, 225x5
Couldn't break 405 free today. Odd. Thought it would be easy, the others were no problem. Anyhow, I dropped the weight back after three attempts to break 405 free with different setups. Did a little volume work at the end with a wide grip and high speed.
Wednesday, May 20, 2015
OHP (from chest height): 45x5, 95x5, 115x5, 135x5, 145x5, 155x3, 165x2, 170x5x5
Added 5 lbs to the bar this session. Couldn't lock out the last rep of the fourth work set, but managed on the last set. Good session. Nice to see the numbers moving up a bit. Wore an elbow sleeve on my right elbow as it's still quite tender at the outer edge of the joint. According to the web it's tennis elbow. Left side has it a bit, but only when probing the area hard. Any probing of the right arm is pretty painful.
Soooo.... bicep curls 50 lbs x 21 reps, 40 lbs x 30 reps.
Tuesday, May 19, 2015
Squats: 135x5, 185x5, 225x5, 255x5, 275x5x5
Once again, curlers in the squat rack. Serious. Guy was curling 65 lbs, then does pushups on the bar, then curls.... rinse, repeat. Did that for a good 20 mins before he left it. Also didn't bother to unrack the weights because he was a total tit. Nice bicep peak though.
Anyhow, powered my way through and managed a full 5x5. Will up the weight to 285 and continue pounding away at it.
Wednesday, May 13, 2015
OHP (clean from the floor): 95x5, 115x5, 135x5
OHP (from chest height): 145x5, 155x5, 165x5x5
I used straps for the cleans from the floor as my right elbow has been acting up. I picked up a compression sleeve that seemed to help. Once I hit the chest height lifts I dropped the straps. There was a little hip action on the presses, and couldn't lock out the very last rep. All in all it went well and I was happy with the results.
Tuesday, May 12, 2015
Deadlifts: 135x5, 225x5, 275x5, 315x5, 365x3, 405x1, 405xF, 315x2x5
Started out without straps. Mixed grip at 275. My Progrips at 315, and straps for the 405. Kept straps for the two back off sets. Felt good. I would have liked to have gone further than 405, but it was pretty slow. Some big guy in the gym was watching and nodded when I locked it out lol. Only budged it about 2 inches though on the failed rep. I thought I might have another single in the tank.
Monday, May 11, 2015
Thursday, May 7, 2015
Squats: 45x2x5, 135x5, 225x5, 275x6x3
Lots of foam rolling to get flexible, then tried for 8x3. I ran out of time. I have to start cutting back on the rest periods a bit. Nice and deep squats though, and I was happy with the session overall.
Tuesday, May 5, 2015
Tues, 5 May 15
OHP: 45x10, 95x5, 115x5, 135x5, 145x5x5
Didn't feel like squatting after deadlifting yesterday, and as I mentioned I'm not thrilled with benching in the gym. So, I did cleans off of the floor to a light push press. Took a lot of effort to lock out the last two reps of the last set, but managed.
Monday, May 4, 2015
Bench: 45x10. 135x10, 185x5, 225x3,2,1
Deadlifts: 135x5, 225x5, 275x5, 315x3, 365x3x1 (conventional), 315x5, 275x5, 225x5 (sumo)
Something about benching in the gym messes with my head. I really have trouble with 225. I don't know if it's the lack of safeties, the height of the lift off points, width of the bench, everything just feels wrong. I can't get into the right position and 225 feels like 250.
Anyhow, after losing my nerve I switched over to some deadlift work.
Friday, May 1, 2015
Squats: 45x2x5, 135x5, 185x5, 225x5, 275x3x5
Lots of foam rolling to start. Holy crap my left outer quad and right front quad were seriously painful to roll. I was shaking and broke out in a sweat. Then I stopped and felt good. (hammer syndrome)
Squats were pretty solid. I ran out of time because there were three crossfitters dicking around in one of the squat racks. After waiting for 10 minutes I walked over and asked if I could use the bar to squat with. I did a few sets of empty bar front and back squats just to do something while I was waiting. They were doing pull ups and kipping multilevel pushups and jumping around with dumbbells. I soooooooooooo wanted to record it. I mean, don't get me wrong - these people are buff and the girl looked like she could squat a car. Serious training. Just annoys me that there's no other place they can do pull ups and jazzercise.
Tuesday, April 28, 2015
Hex Bar Deadlifts: 160x5, 250x5, 340x5, 390x2, 430x1, 480x1
So close to 500 lbs. Anyhow, my bar math is correct today - I've checked and double checked. This was using the hex bar, belt and straps. If I can hit a 500 lb lift without straps using a straight bar I'll be laughing. (well, first I'll be panting, but once I catch my breath I'll laugh).
Bench press: 45x2x10, 135x12, 135x14, 135x14, 185x9, 185x4, 225x2x5
Standing triceps extension: 30x10, 40x10, 50x10, 60x3x5
Bicep curls: 45x2x30
Lots of volume today. I picked up a set Perfect Grip Pro's. They are like a neoprene pad that sits on the palm of your hand and have a velcro strap around the back. They add a bit of thickness to the bar, but not like a set of Thick Grips. I bought these because you can't use chalk at Goodlife, and my hands were slipping on the bar. In addition, there are no safeties to save my face (which ain't pretty now, but I'm fairly certain that a barbell isn't going to help), so grip is super relevant.
So, to test the differences I did a lot of lighter weight sets to get my hands a little sweaty and to see how my grip held up with and without the pads. I can definitely say I prefer chalk, it gives me a more solid grip, but the bar was not moving with the pads either.
Friday, April 24, 2015
Squats: 45x10, 135x2x5, 185x5, 225x5x5
Lots of foam rolling and mobility work as I had MEGADOMS after last session. There's something inherently masochistic about foam rolling. I think I like pain, just a little bit - either that or it's like the hitting yourself in the head with a hammer thing. (feels so good when you stop).
Kept things light, but man am I ever out of shape. I was probably a good 2-3 minutes between sets breathing like an old steam engine. I thought I was going to stop and phone it in at 3x5 and said, "screw it", and did two more sets. Hopefully with some more work I can get my heart and lungs back in the game. I know that some cardio would probably help, but I'm scared as hell to put my legs at risk again after the tons of injuries I've sustained from walking/running.
Tuesday, April 21, 2015
Squats: 45x2x5, 135x5, 185x5, 225x5, 275x3, 315x3x3
Did a bunch of foam rolling and stretching to warm up. I've been stopping every so often the past few days and getting a couple bw squats in to help stretch a bit. I ran out of time due to long rests, but felt good overall.
Monday, April 13, 2015
Prone Machine Leg Curls: 50x10, 90x5, 110x3x5
Squats: 135x3 yeah 3
Leg Press: 90x1x5 each leg
My knees are acting up, can't get a full squat out of them. It's more the kneecaps then underneath. My lower back was completely exhausted by the time I hit the squats.
I don't know why I keep messing with my routine. Well, I do, I just shouldn't.
I'm going to try just squats tomorrow. Nothing else. I'll take a little Advil tonight, tomorrow morning. and beforehand to see if I can't get some depth. If I have the gas afterwards I'll do some auxiliary work. Otherwise, that sort of stuff can wait until deadlift day or something where it has little to no impact. I used to do an inverse auxiliary exercise, where I'd do upper body aux on squat day, leg on bench etc. Something to ruminate over, but first I must get the basics back down pat. It looks as if winter has ended here, and following a large amount of ice smashing on Saturday, my body should have a chance to recover.
Sunday, April 5, 2015
Bench: 135x5, 185x2x5, 225x2x5, 245x2, 265x2x1
Tricep extensions: 25x2x20
Alternating db curls: 25x2x10 per side.
That small snowfall turned into another foot. I was very surprised to hit 265 since my upper body and shoulders have been wrecked from the twice weekly storms. That's 20 lbs less than my PR and 40 lbs up from my last strength testing.
Tuesday, March 17, 2015
Bench: 45x5, 135x5, 165x5, 195x3, 225x5x3, 185x5
Rows: 45x10, 90x10 (close, and same wide)
Concentrated on having a good bench session today. Very happy to get all my triples in. Did some rows on a machine afterwards and called it a day. Snow storm again tonight with another foot expected. Getting really tired of it.
Yay, snow's been downgraded to only 8-10 inches. It's the extra 4 inches that makes all the difference, amirite?
Friday, March 13, 2015
Squats: 45x5, 135x5, 185x5, 225x3, 255x2, 275x1,2,3,4,5,6,5.
Yup, tried ladders for volume today. 275 was a bit too heavy. I had massive back pumps and just couldn't continue ramping down. Might try pushing it back to 2 plates next time and seeing if I can't get them in, and start working up from there. Can definitely feel the fatigue in the glutes and got a good stretch while I was at it.
Snow storm coming this weekend, but going to try to bench at home. I just find my set up better there.
Wednesday, March 11, 2015
Single Leg Sled Press: 90x2x10 per leg
Hex Bar Deadlifts: 248x5, 298x2x5, 338x5, 428x2x1, 448x1
Man, I can't count for crap when I deadlift. I somehow had it in my head I hit 495 when I only hit 448. Seems I was adding the bar from the barbell.... Anyhow, 448 made me dizzy, so I figured that was it.
Tried the single leg press using the machine that everyone loads up with all the plates in the room, then gets someone to sit on it, then quarter squats it. I figured I'd try a conservative plate a side. One leg on the ground, the other right to the chest at the end of the movement. Was definitely a challenge to hit 10 reps a side - but my glutes can definitely use the work.
Tuesday, March 10, 2015
OHP: 45x5, 95x5, 115x5, 135x5, 145x3, 155x2, 135x5
Bench: 135x5, 185x5, 225x1
OHP went really well. Could not find my groove on the bench. I tried benching in the rack, like I do at home, but just couldn't position myself right. Anyhow, decided after frigging around with that for a bit I was done for the day. I was pretty happy with the OHP and will bench later in the week anyhow.
Monday, March 9, 2015
Tried squatting yesterday - 45x5, 135x5, 225x5, 275x3, 300x2. Just didn't feel right. Called it a day and hit it again today.
Squats: 45x5, 135x5, 225x5, 275x3, 315x2, 275x3, 225x5
Prone Leg curls: 50x5, 80x5, 110x3x5
Felt stronger today, ramped up then down for some quality work sets. Turns out I wasn't using a proper GHR the other day. The one I used today was definitely harder, but was a good warm up. While waiting for the squat rack I did some goblet squats to get a good stretch going.
Wednesday, March 4, 2015
Bench: 1352xx5, 175x5, 225x2, 190x3x5
Renegade Rows: 30x10, 50x10, 60x10
I tried the smith machine for the first bench set, didn't like it, so went to normal bench. The only thing I don't like about the bench at the gym is no safeties - unlike pressing in the rack. OHP was hard today, so I did 5 sets of three instead or 3x5. The rows I was doing yesterday seem to be called renegade rows. So once again, 5 per side, the last rep at 60 was pretty hard. I smashed my forearm just on the underside by my little finger on one rep yesterday, was tender today.
Think I'll take a rest day tomorrow and squats on Saturday in the home gym.
Tuesday, March 3, 2015
Deadlifts: 160x5, 250x5, 340x3, 430x5x1
Pushup Position Row: 20x5, 30x5, 40x5, 50x5 (each side)
Had lots of time left over after deadlifts, but really didn't feel like doing much else. I saw a guy doing the pushup position row yesterday, and remembered trying them once with a kettle bell. I couldn't even do 25 lbs with a kettle bell, so I quite surprised to work my way up to 50. I was feeling out the weight as I wasn't sure what was a "hard" weight. Seems 50 is a good starting point.
Monday, March 2, 2015
Friday, February 27, 2015
Squats: 135x5, 185x5, 225x5, 255x5, 280x3x5
GHR: BWx5, BWx2x10
Prone Machine Leg Curls: 30x5, 50x5, 60x5, 80x3x10
Squats are at 80% of my 1RM from the other day. Looked around afterwards for something to do for my glutes, hams and calves and found a GHR apparatus nobody was using. After a tentative 5 reps, hands to chest, I did 3 sets of ten. Tested the waters on the prone leg curl machine and worked my way up to what I felt was a reasonable effort. Then I went into the change room and collapsed. Phew.
Didn't manage to get into the gym Wed due to a storm. Had to clear snow at home, so I wasn't bothering with cardio. Thurs the wife had an abcessed tooth and I ended up taking the day off to get her to the dentist. Decided to clear some ice out of the driveway and do some snowblower maintenance. So, nothing yesterday.
Tuesday, February 24, 2015
Laser vision correction was awesome. I'm 20/15 vision, and I only need reading glasses now.
Squats:45x2x5, 135x5, 185x5, 225x3, 275x1, 315x1, 335x1
Bench: 45x2x5, 135x5, 185x3, 205x1, 225x1
Deadlift: 135x5, 225x3, 315x1, 365x1, 405xF
My numbers for most of last year were pretty odd. Lots of injuries and messing around.
7 Sept 14
345 (drop of 10 lbs)
7 Sept 14
275 (drop of 50 lbs)
5 Oct 14
355x1x4 (looks like an increase of 10 lbs, but I did 4 reps back then. I should be able to hit that with straps - I'll see.)
Goal Date: 29 Apr 2016
Squat: 400 lbs (need 55)
Bench: 300 lbs (need 75)
Deadlift: 600 lbs (need 145 lol)
Now the question is HOW am I going to get there. I think initially I'll stick to real low rep, like singles on the heavy sets, just to get my CNS and muscles firing again. Nothing complicated, just do squats and bench one day, some cardio the next, then squats and bench, cardio, deadlifts and some foam rolling and the like.
Thursday, January 29, 2015
Anyhow, hoping to get back into it seriously before the summer. Will log anything worth mentioning.
Oh yeah - getting laser vision correction next week and can't lift anything over 20 lbs for three weeks.
Thursday, January 15, 2015
Tuesday, January 13, 2015
DB Seal Rows: 50x5, 60x5, 70x5, 80x3x5
DB Bench: 50x10, 60x5, 70x3x5