Thursday, December 24, 2015

Bench (4 reps)

Thurs, 24 Dec 15

Bench: 45x10, 135x10, 185x5, 225x5, 245x3, 255x1, 265x4x1

Bench went well.  Delts have been feeling a little sore, so I left out the OHP after a tentative 3 reps at 135.

Tuesday, December 22, 2015

Squats, redux.

Tues, 22 Dec 15

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

Squat: Begin Cycle 5 (4 reps)

Fri, 18 Dec 15

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.

Total. Crap.

Try again Monday, depending on how I feel.  It's possible 405 is too heavy, but we'll see.

Wednesday, December 16, 2015

Bench/OHP (10 reps)

Wed, 16 Dec 15

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 (10 reps)

Mon, 14 Dec 15

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

Bench/OHP (8 reps)

Fri, 11 Dec 15

Bench: 135x2x5, 170x2x5, 200x5, 230x3, 240x2, 255x4x2
OHP: 135x5, 155x5, 170x3, 185x2, 195x4x2

All doubles.  Wrist wraps on last two sets of OHP.  Good.

Thursday, December 10, 2015

Squats (8 reps)

Thurs, 10 Dec 15

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 (8 reps)

Tues, 12 Dec 15

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/OHP (Seven reps)

Mon, 7 Dec 15

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 (seven reps)

Fri, 4 Dec 15

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 (seven reps)

Wed, 2 Dec 15

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/OHP (six reps)

Tues, 1 Dec 15

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

Squats (six reps)

Mon, 30 Nov 15

Squats: 225x5, 255x2x5, 315x5, 340x3, 360x2, 385x6x1

Changed the weight around a bit as I couldn't get a rack and had to alternate in with some other guys.  Went well though, hard but not grindy.

Friday, November 27, 2015

Deadlifts (six reps)

Fri, 27 Nov 15

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

Squats (six reps)

Mon, 23 Nov 15

Squats: 135x5, 225x5, 255x2x5, 300x5, 340x3, 360x2, 385x6x1

Those last two singles felt really heavy.  Last one was on the verge of being a grinder, but I think my rest was too short.

Friday, November 20, 2015

OHP/Bench (five reps)

Fri, 20 Nov 15
OHP: 135x5, 150x3, 170x2, 185x1,195x5x1
Bench: 135x8, 170x2x5, 200x5, 230x3, 240x2, 255x5x1
Went well.  OHP were all singles. Broke bench into triple and double.  Wrist wraps on the OHP singles.

Thursday, November 19, 2015

Deadlifts (five reps)

Thu, 19 Nov 15
Deadlifts:  135x5, 225x5, 270x5, 315x3, 360x1, 385x1, 405x5x1
Girlie hands again today, and gym staff were right beside me, so no chalk. Straps with double overhand grip for the five reps.

Tuesday, November 17, 2015

Squats (five reps)

Tues, 17 Nov 15

Squats: 135x5, 225x5, 255x2x5, 300x5, 340x3, 360x2, 385x5x1

No problem.  Smooth.

Monday, November 16, 2015

OHP/Bench (four reps)

OHP: 135x5, 150x3, 170x2, 185x1, 195x4x1
Bench: 135x8, 170x2x5, 200x5, 230x3, 240x2, 255x4x1

Went well, but the singles were certainly heavy.  No doubles and triples on those yet.  Wrist wraps on the OHP singles.

Friday, November 13, 2015

Deadlifts (four reps)

Fri, 13 Nov 15

Deadlifts:  135x5, 225x5, 270x5, 315x3, 360x1, 385x1, 405x4x1

Had little girly hands today, needed straps for the four work reps.  No problems other than that.

Thursday, November 12, 2015

Squats: Begin cycle 4 (four reps)

Thu, 12 Nov 15

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

Strength testing: Deadlift

Fri, 6 Nov 15

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

Strength testing: Bench/OHP

Thu, 5 Nov 15

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

Strength testing: Squat

Wed, 4 Nov 15

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


Mon, 26 Oct 15

Deadlifts: 245x5, 285x3, 330x2, 370x1, 390x1, 410x7x1

Took forever.  Last reps were brutal and slow.  No racks available to OHP, and I was so beat I didn't feel like cleaning off the floor.

Friday, October 23, 2015


Fri, 23 Oct 15

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


Wed, 21 Oct 15

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

Squat/bench repeat

Mon, 19 Oct 15

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


Fri, 16 Oct 15

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


Tues, 13 Oct 15

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


Wed, 7 Oct 15

Squats: 135x5, 260x5, 295x5, 335x3, 350x2, 370x5x1
Bench: 150x10, 175x5, 200x3, 225x2, 240, 250x3, 250x2

Worked out today since I'm off tomorrow for Canadian Thanksgiving holiday.  No issues, working hard but getting it done.

Friday, October 9, 2015


Fri, 9 Oct 15

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


Wed, 7 Oct 15

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

Bench/OHP (Cycle 2 complete)

Mon, 5 Oct 15
Deadlifts: 235x5, 275x3, 315x2, 350, 370, 390x10x1
OHP: 135x2x5, 155x3, 165x2, 170x2x5
That was pretty hard.  I needed wraps for most of the deadlifts.  I did mixed grip 3 times out of the 10 reps without straps.  OHP was rushed as my entire front office admin staff called in sick, so I'm manning the fort.  

I don't think I'll need the deload.  I'm going to add 20 lbs to squat and deadlift and 10 to bench and OHP.

Friday, October 2, 2015


Fri, 2 Oct 15

Squats: 135x5, 245x5, 280x5, 315x3, 335x2, 350x5x2
Bench: 145x5, 170x5, 190x3, 215x2, 230, 240x2x5
Felt strong today.  I was able to the squats as 5 doubles, and the bench as 2 sets of five.

Wednesday, September 30, 2015


Wed, 30 Sep 15

Deadlifts: 135x5, 235x5, 275x3, 315x2, 350, 370, 390x9x1
OHP: 95x10, 115x5, 135x3, 145x2, 160, 170x5, 179x4
Curls: 50x10, 70x5, 90x5, 90x4
Phew!  Nine reps is a lot.  Needed straps from rep 3 onwards in deadlifts, but used double overhand.

Monday, September 28, 2015


Mon,  28 Sept 15
Bench: 145x5, 170x5, 190x3, 215x2, 230, 240x9x1
Squats: 135x5, 245x5, 280x5, 315x3, 335x2, 350x9x1 

Once again, no time to row.  Even with this small amount I still went a little over an hour to walk to the gym, change, workout, change and head back to the office.

Friday, September 25, 2015


Fri, 25 Sep 15

Deadlifts: 235x5, 275x3, 315x2, 350, 370, 390x8x1
OHP: 95x10, 115x5, 135x3, 145x2, 160, 170x8x1
Curls: 50x10, 70x5, 80x2x5
Took a vacation day. Worked out at home without gear.  Just chalk.  No wraps, belt, shoes, nothing.

Wednesday, September 23, 2015


Wed,  23 Sept 15
Squats: 135x5, 245x5, 280x5, 315x3, 335x2, 350x8x1 
Bench: 145x5, 170x5, 190x3, 215x2, 230, 240x8x1

No time to row, and that was with minimal rests.  Like 30 secs to a minute.  Bench was actually 4, 2,1,1.  I'm not terribly worried since I'm getting a lot of back/upper body pull with deadlifts.  The row is really more for balancing out the bench.

Monday, September 21, 2015


Wed, 16 Sep 15
Deadlifts: 235x5, 275x3, 315x2, 350, 370, 390x7x1
OHP: 95x10, 115x5, 135x3, 145x2, 160, 170x7x1
Curls: 50x10, 70x5, 80x2x5

Used straps for the deadlifts, double overhand.  Hands just felt dry and wasn't getting a good grip. Got distracted showing some newbies how to deadlift a little better.  I was getting stressed watching them bounce and flex their mixed grip at 135. 

Friday, September 18, 2015


Fri, 18 Sept 15
Bench: 145x5, 170x5, 190x3, 215x2, 230, 240x7x1
Rows:  145x10, 170x5, 190x3, 215x2, 230, 240x7x1
Squats: 135x5, 245x5, 280x5, 315x3, 335x2, 350x7x1 

That was pretty grueling. Squat racks were all being used when I got to the gym, so started with bench and rows.  Finished up with squats.  My back was feeling pretty blown up by the time I was done, and my right hip/glute was pretty tight on the walk back to the office.  I lived to write about it though.

Wednesday, September 16, 2015


Wed, 16 Sep 15
Deadlifts: 235x5, 275x3, 315x2, 350, 370, 390x6x1
OHP: 95x10, 115x5, 135x3, 145x2, 160, 170x6x1

Pumps from deadlifts killed my back.  Used straps for the six deadlifts, double overhand.  Hands just felt dry and wasn't getting a good grip.  Anyhow, keep on keeping on.

Monday, September 14, 2015

Squat and row

14 Sep 15
Squats: 135x2x5, 245x2x5, 280x5, 315x3, 335x2, 350x6x1
Rows:  145x2x5, 170x5, 190x3, 215x2, 230, 240x6x1
The gym was pretty busy today and I couldn't get a bench.  The session did take a long time, but that was mostly getting to the gym, getting changed, etc.  Just wasn't full of piss and vinegar today.  I imagine I can safely skip the 6 rep bench and move on to 7.

Thursday, September 10, 2015


Thu, 10 Sep 15
Deadlifts: 235x5, 275x3, 315x2, 350, 370, 390x5x1
OHP: 95x5, 115x3, 135x2, 145, 160, 170x5x1
Curls: 50x10, 60x10, 70x3x5

Good session.  Needed straps on last two deadlifts but did them double overhand.  Curls were getting too sloppy so I used the curl bench thingy and did controlled, chest supported ones.

Tuesday, September 8, 2015


Tues, 8 Sept 15
Squats: 135x2x5, 245x2x5, 280x5, 315x3, 335x2, 350x5x1
Bench: 145x2x5, 170x5, 190x3, 215x2, 230, 240x5x1
Rows:  145x2x5, 170x5, 190x3, 215x2, 230, 240x5x1
Squats felt a little heavy today, but still didn't need the entire 2 mins rest per set.  Was certainly closer to 2 than 1 though.  :) 

Sunday, September 6, 2015


Sun, 6 Sep 15

Deadlifts: 235x5, 275x3, 315x2, 350, 370, 390x4x1
OHP: 95x5, 115x3, 135x2, 145, 160, 170x4x1
Curls: 70x5, 80x5, 90x3x5

Good session, heavy but not too bad.  We'll see as the reps go up.  Must start cardio again.

Friday, September 4, 2015


Fri, 4 Sept 15
Squats: 135x2x5, 245x2x5, 280x5, 315x3, 335x2, 350x4x1
Bench: 145x2x5, 170x5, 190x3, 215x2, 230, 240x4x1
Rows:  145x2x5, 170x5, 190x3, 215x2, 230, 240x4x1
Went well.  Not to say it was too easy, but it was pretty simple.  

Thursday, September 3, 2015


Thu, 3 Sep 15

Curls: 70x10, 80x5, 90x3x5
Deads: 225x5, 295x2, 325, 340, 355, 370x10
OHP: 95x5, 115x3, 135x2, 145, 155, 165x2x5

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


Fri, 28 Aug 15
Squats: 135x2x5, 225x5, 275x3, 315x2, 330x10x1
Bench: 135x2x5, 160x5, 185x3, 215x2, 225, 235x10x1
Rows: 135x2x5, 160x5, 185x3, 215x2, 225, 235x10x1
I couldn't resist the temptation and jumped ahead.  In fact, I did triples and a quad to rush through the bench and rows.  I'm thinking I can go 20 on the squats, and 10 on the upper body work.  Did 30 mins cardio this morning.  Beginning week 4 of couch 2 5k.

Wednesday, August 26, 2015


Wed, 26 Aug 15

OHP: 95x5, 115x3, 135x2, 145, 155, 165x6x1
Deads: 225x5, 295x2, 325, 340, 355, 370x6
Curls: 70x10, 80x5, 90x3x5
No problem.  Mixed grip for deadlifts, no straps.  There are no 85 lb ez-curl bars at my gym, so I went with 90 and dropped a rep.  Cardio early this morning x 30 mins.

Tuesday, August 25, 2015


Tues, 25 Aug 15

Squats: 135x2x5, 225x5, 275x3, 315x2, 330x6x1
Bench: 135x2x5, 160x5, 185x3, 215x2, 225, 235x6x1
Rows: 45x10, 90x5, 135x3, 180x2, 225, 235x6x1
I took some time off during my vacation, and didn't even do cardio.  Just slept in and relaxed.  I don't feel any loss of strength, and my workout today really went well.
Squats and bench were very smooth.  I didn't even need the full rest periods today, only a min between reps max.  I will resist the temptation to jump ahead or skip some reps, as one good day doesn't necessarily show how the rest is going to go.

Friday, August 14, 2015


Fri, 14 Aug 15
OHP: 95x5, 115x3, 135x2, 145, 155, 165x5x1
Deads: 225x5, 295x2, 325, 340, 355, 370x5
Curls: 70x10, 80x5, 85x3x5

Good session.

Wednesday, August 12, 2015


We'd, 12 Aug 15

Squats: 135x5, 225x5, 275x3, 315, 330x5x1
Bench: 135x5, 160x5, 185x3, 215, 225, 235x5x1
Rows: 90x10, 135x5, 180x2, 225, 235x5x1

Good working weights.

Sunday, August 9, 2015


Sun, 9 Aug 15

OHP: 95x5, 115x3, 135x2, 145, 155, 165x4x1
Deads: 225x5, 295x2, 325, 340, 355, 370x4
Curls: 70x5, 85x5x3

Think I figured it out. Lots of reps as I was trying to find the right weights. Curls don't make sense for heavy singles, so I'll use sets of 5. Run it all for 7 weeks (10 reps) then a deload week. I'll go squat, bench, and row for A and deadlift, OHP and curls for B.

Saturday, August 8, 2015


Sat, 8 Aug 15

Squats: 135x5, 225x5, 285x3, 315x8x2
Bench: 135x5, 160x5, 295x3, 225x8x2

That is a lot of work. Took the better part of an hour and my left glute is a little beat lol.  As per Fred's comment in the last workout I'm reviewing the program as per Matt Perryman's analysis.  I'm agreeing with the updated arrangement. 

According to my Prilopen's table I hit an optimal 90% for 8 doubles on squats, and same with bench.  I'll have to read up and adjust this a bit as the workload needed for growth was easily hit, with 25 reps in each being at greater than 60%.

Friday, August 7, 2015

Upper body

Fri, 7 Aug 15

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


Thu, 6 Aug 15

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

Upper body

Wed, 5 Aug 15

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


Tues, 4 Aug 15

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


Fri, 31 July 15

Deadlifts: 135x10, 225x5, 315x3, 345x2, 375x2, 395x2, 365x5x3, 315x3x5

Couldn't get 400 above my knees.  Did some speed-ish triples, then speedy sets of 5.

Tuesday, July 28, 2015


Tues, 28 Jul 15

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

Upper body

Mon, 27 Jul 15

Bench: 45x2x10, 135x2x10, 185x2x5, 205x5, 225x3, 235x5x3
Rows: 45x10, 90x10, 135x10, 180x3x10
OHP/BTN: 45x10, 85x5, 105x5, 115x5x3

Really good workout today.  Triples felt good - snappy and no failures.  No cardio this am as I had fasting bloodwork, but did it both Sat and Sun as well.

Friday, July 24, 2015

Squats - singles and triples

Fri, 24 Jul 15

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


Thu. 23 Jul 15

RDL:  135x2x10
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

Upper Body

Wed, 22 Jul 15

Bench: 45x2x10, 135x10, 185x2x5,  205x5, 225x4x5
T-bar Rows: 45x10, 90x10, 135x3x10
OHP/BTN Press: 45x2x10, 95x3x5

Hanging in there.  Goal was to be snappy, not grindy.  Also did 40 mins of slow, incline treadmill at 5:30 am.

Tuesday, July 21, 2015


Tues, 21 July 15

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

Upper Body

Sun, 19 Jul 15

Bench: 135x2x5, 185x5, 205x5, 220x5, 225x5x5
T-Bar Rows: 45x2x10, 90x10, 135x5, 160x3x5
Curls: 45x2x21's
BTN Press: 45x10, 95x3x5
OHP: 135x3x5

Bench was hard, but not grindy and hit 5x5.  T-bar rows as I was working out at home. Finished off with some "random" shoulder work.

Thursday, July 16, 2015


Thurs, 16 Jul 15

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 and row

Tues, 14 Jul 15

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


Mon, 13 Jul 15

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

Squat, bench, row.

Wed, 1 Jul 15

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

Squat, bench, hex bar deadlift

Sat, 27 June 15

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

Squat and bench

Sun, 21 Jun 15

Squats: 45x10, 135x5, 225x5, 250x3, 275x2, 300x3x5
Bench: 135x10, 185x5, 205x3, 215x3x5

Moving on up.  Lots of driving this week. Almost done.

Wednesday, June 17, 2015

OHP and deadlifts

Wed, 17 Jun 15
OHP: 45x10, 95x10, 125x5, 135x3, 145x2, 150x5x5
Deadlifts: 225x5, 275x5, 315x5, 365x3, 395x2
Still working long hours and driving a lot. Will likely be around 4000 kilometers this month. Added 5 more pounds to my overhead press and kept the deadlift  the same.

Sunday, June 14, 2015

Long week of traveling, lift something

Sat, 14 Jun 15

Squats: 45x2x5, 135x5, 225x5, 275x3x5
Belt squats: 90x20, 135x20, 180x10
Bench: 135x10, 185x5, 205x3x5

Good session.  Have been too busy to work out this week.

Saturday, June 6, 2015

Big workout day

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


Thu, 28 May 15

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

Wed, 27 May 15

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

Overhead pressing and rack pulls

Tues, 26 May 15

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


Mon, 25 May 15

Squats: 45x5, 135x5, 185x5, 225x5, 255x3, 285x3x5

First day at new weight.  It was pretty hard and I started to get grindy on the last two reps.  Decided not to have a failure and called it a day.  Took about 30 minutes.

Thursday, May 21, 2015


Thurs, 21 May 15

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

Overhead pressing

Wed, 20 May 15

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


Tues, 19 May 15

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

Overhead pressing

Wed, 13 May 15

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


Tues, 12 May 15

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


Mon, 11 May 15

Squats: 45x5, 135x5, 185x5, 225x5, 275x3, 315x1, 345x1, 365x1, 225x3x5

Worked my way up to a few heavy singles.  Walked 385 out of the rack, then lost my confidence.  Couldn't do 315.  Dropped back and did some good reps at 225.

Thursday, May 7, 2015


Thu, 7 May 15

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

Overhead pressing

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 errr.... deadlift

Mon,  4 May 15

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


Fri, 1 May 15

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


Tues, 28 Apr 15

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).

Upper body

Mon, 27 Apr 15

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

Light squats day

Fri, 24 Apr 15

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, pretty good

Tues, 21 Apr 15

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

Lower body, just terrible.

Mon, 13 Apr 15

GHR: BWx3x20
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

Upper body work

Sun, 5 Apr 15

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

Upper body (finally productive)

Tues, 17 Mar 15

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

Lower body

Fri, 13 Mar 15

GHR: BWx2x10
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

Hex bar deadlifts

Wed, 11 Mar 15

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

Upper body

Tues, 10 Mar 15

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

Lower body

Mon, 9 Mar 15

Tried squatting yesterday - 45x5, 135x5, 225x5, 275x3, 300x2.  Just didn't feel right.  Called it a day and hit it again today.

GHR:  BWx3x10 
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

Upper Body

Thu, 4 Mar 15

Bench: 1352xx5, 175x5, 225x2, 190x3x5
OHP: 135x5x3
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

Hex bar deadlifts

Tue, 3 Mar 15

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

Upper body

Mon, 2 Mar 15

Bench: 45x5, 135x5, 185x3x5
OHP: 135X3X5
Croc rows: 50x10, 55x10, 60x10

Bench at 80%. Sadly, it was challenging.  Need to find some sort of row machine.

Friday, February 27, 2015

Lower body

Fri, 27 Feb 15

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

Strength testing

I *think* my knee is healed.  I never got to see a specialist, but on the bright side, if it's not healed I'm still in the queue.  I've been taking the bus to work since we moved offices to downtown.  This has extended my trip to and from work considerably, and frankly, I don't feel like doing anything when I get home.  I decided to take advantage of a corporate Goodlife account, and the plan is to go during my lunch break.  It's a nice facility, and the only real downer is that you can't use chalk.

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

Haven't given up, still injured.

Still haven't seen the specialist.  Right knee continues to be sore day after day.  I'm working the upper body, but nothing terribly formal.  Did some bench presses the other day and was still able to hit 225x3x5 so, not too terrible.  Decided to diet since I wasn't going to put on muscle anyways - down to 230 lbs from 246.

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

Still playing with dumbbells (80x3x5)

Thu, 15 Jan 15

OHP: 45x10,  115x5,  135x5,  145x5, 150x3x5
DB Seal Rows: 50x5, 70x5, 80x5. 85x3x5
DB Bench: 50x10,  65x5, 75x5. 80x3x5 

Was pretty hard. I'll keep the same weights next day.

Tuesday, January 13, 2015

Didn't die, so I will keep going. (DB 70x3x5)

Tues,  13 Feb 14

OHP: 45x10,  115x5,  135x5,  145x3x5
DB Seal Rows: 50x5, 60x5, 70x5, 80x3x5
DB Bench: 50x10,  60x5, 70x3x5

OHP and Rows increased as they went fine.  Presses were a bit iffy,  so left them at 70 and felt better.
Knee isn't worse or better.

Sunday, January 11, 2015

Boring upper body stuff (DB 70x5)

Sun,  11 Jan 15

DB Bench Press : 50x10, 60x10, 70x5, 60x3x5
DB Seal Rows : 50x5, 60x5, 70x3x5
OHP: 45x10, 115x5, 135x3x5

Bought some dbs and hooks so I can do something.  I seem to be able to moderately OHP without knee issues - but I won't know for sure until I see how I feel tomorrow.  Seal Rows are kind of interesting,  and isolate the back and arms quite well.