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.
I'm a 53 year old guy who likes picking heavy things up, and putting them down. I'll blog about my progress here.
Monday, October 26, 2015
Friday, October 23, 2015
Bench/Squat
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.
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
Deadlift/OHP
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.
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.
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
Squat/Bench
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.
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/OHP
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.
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
Squat/Bench
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
Deadlifts/OHP
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)
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
Squat/Bench
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.
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
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
Squat/Bench
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.
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