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.