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.