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.