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.
I'm a 53 year old guy who likes picking heavy things up, and putting them down. I'll blog about my progress here.
Thursday, December 24, 2015
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.
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.
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.
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.
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.
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.
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.
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.
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.
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).
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.
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.
Subscribe to:
Posts (Atom)