Thursday, December 24, 2015

Bench (4 reps)

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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).

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.