Mon, 29 Feb 16
Squats: 135x5, 225x5, 315x3x3
Gym was full and couldn't get a rack until late. I really felt like crap and couldn't manage more than a triple, and it was really irritating my right glute. (tight, might need some foam rolling and stretching).
No energy to lift this weekend, shoulders felt horrible.
On the bright side, weight was down to 228.4 on Sat's weigh in, which is 25.2 lbs overall.
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, February 29, 2016
Thursday, February 25, 2016
Cutting, squats
Thurs, 25 Feb 16
Squats: 135x5, 225x5, 275x5, 315x5, 345x3, 365x1, 315x5, 275x6
Good day. Speed was good, no failure, did a little bit of drop sets.
Squats: 135x5, 225x5, 275x5, 315x5, 345x3, 365x1, 315x5, 275x6
Good day. Speed was good, no failure, did a little bit of drop sets.
Wednesday, February 24, 2016
Cutting, deadlifts
Wed, 24 Feb 16
Deficit Deadlifts (1 plate, no straps, just belt): 135x10, 225x5, 315x5
Conventional Deadlifts (straps, belt): 365x5, 405x3, 425x1, 445xF
Sumo Deadlifts: 315x5, 225x5
Worked on speed today, tried a heavy single just to see where I was. Only 20 lbs off my pre-cut max, so not too shabby, considering I'm 20 lbs lighter and still dieting.
Deficit Deadlifts (1 plate, no straps, just belt): 135x10, 225x5, 315x5
Conventional Deadlifts (straps, belt): 365x5, 405x3, 425x1, 445xF
Sumo Deadlifts: 315x5, 225x5
Worked on speed today, tried a heavy single just to see where I was. Only 20 lbs off my pre-cut max, so not too shabby, considering I'm 20 lbs lighter and still dieting.
Tuesday, February 23, 2016
Cutting, bench
Tues, 23 Feb 16
Cable Crossovers: 20x20, 30x3x10
Bench: 135x10, 185x5, 200x5, 215x5, 225x3x5
Bench was hard, but I got through it. Cable crossovers were interesting - I definitely felt them around my sternum.
Cable Crossovers: 20x20, 30x3x10
Bench: 135x10, 185x5, 200x5, 215x5, 225x3x5
Bench was hard, but I got through it. Cable crossovers were interesting - I definitely felt them around my sternum.
Monday, February 22, 2016
Cutting, squats
Mon, 22 Feb 16
Squats: 135x5, 225x5, 275x5, 315x5, 325x2x2, 315x5
Double Leg Press: 180x2x10
Single Leg Press: 140x2x10, 90x10
Did not feel like squatting today. It just felt heavy. Did a few reps and said the hell with it. Tried some leg presses at the end. Before you go, "OMG SUCH LOW WEIGHTS ONLY 2 PLATES and a couple of quarters DYEL bro?", I went full range of motion on them. Calves met hams, single leg on center of the press. This is far different then the tiny little leg shrug with a whole two sleds full of plates.
Squats: 135x5, 225x5, 275x5, 315x5, 325x2x2, 315x5
Double Leg Press: 180x2x10
Single Leg Press: 140x2x10, 90x10
Did not feel like squatting today. It just felt heavy. Did a few reps and said the hell with it. Tried some leg presses at the end. Before you go, "OMG SUCH LOW WEIGHTS ONLY 2 PLATES and a couple of quarters DYEL bro?", I went full range of motion on them. Calves met hams, single leg on center of the press. This is far different then the tiny little leg shrug with a whole two sleds full of plates.
Saturday, February 20, 2016
Cutting, hex bar deadlift
Sat, 20 Feb 16
Hex bar deadlifts: 242x10, 292x10, 332x10, 372x5, 402x3, 442x1, 382x1
Worked out at home today, belt and hooks for a lot of reps.
Hex bar deadlifts: 242x10, 292x10, 332x10, 372x5, 402x3, 442x1, 382x1
Worked out at home today, belt and hooks for a lot of reps.
Thursday, February 18, 2016
Cutting, bench
Thu, 18 Feb 16
Bench: 135x15, 185x5, 205x5, 225x5, 255x2, 265x1, 255x2, 225x3, 205x2x5.
I hate being on a diet. Getting weak sucks.
Bench: 135x15, 185x5, 205x5, 225x5, 255x2, 265x1, 255x2, 225x3, 205x2x5.
I hate being on a diet. Getting weak sucks.
Wednesday, February 17, 2016
Cutting, deadlifts
Wed, 17 Feb 16
Deadlifts: 135x5, 225x5, 315x5, 345x5, 365x3, 385x2, 405x5x1
Heavy, conventional deadlifts. 20 reps at 60% of RM+. I used straps for 315-405. Did 3 singles with no straps mixed grip, then last two with double overhand and straps as the bar was pretty new and the gnurls were quite sharp.
Deadlifts: 135x5, 225x5, 315x5, 345x5, 365x3, 385x2, 405x5x1
Heavy, conventional deadlifts. 20 reps at 60% of RM+. I used straps for 315-405. Did 3 singles with no straps mixed grip, then last two with double overhand and straps as the bar was pretty new and the gnurls were quite sharp.
Tuesday, February 16, 2016
Cutting, squats
Tues, 16 Feb 16
Squats: 135x2x5, 225x5, 275x5, 300x3, 325x3x6, 4
Phew, that was better than yesterday but still brutal. I tried to get 4x6, but couldn't crank out the last two reps.
Squats: 135x2x5, 225x5, 275x5, 300x3, 325x3x6, 4
Phew, that was better than yesterday but still brutal. I tried to get 4x6, but couldn't crank out the last two reps.
Monday, February 15, 2016
Cutting, squats
Mon, 15 Feb 16
Squats: 135x10, 225x5, 275x5, 315x5, 345x1
My hips weren't in it today. I just didn't want to squat.
Squats: 135x10, 225x5, 275x5, 315x5, 345x1
My hips weren't in it today. I just didn't want to squat.
Sunday, February 14, 2016
Cutting, bench
Sun, 14 Feb 16
Bench: 135x10, 185x10, 205x5, 225x5x5
Done. Down 4 lbs this week. Almost at the 20 lb mark. Long way to go though.
Bench: 135x10, 185x10, 205x5, 225x5x5
Done. Down 4 lbs this week. Almost at the 20 lb mark. Long way to go though.
Friday, February 12, 2016
Cutting, deadlifts
Fri, 12 Feb 16
Deadlifts (sumo): 135x5, 225x5, 315x5, 365x5
Deadlifts (conventional): 405x5x1, 365x5, 315x2x5, 225x5
That was hard work. Saw stars on the first and second 405 reps. I'm trying to hold onto my strength, we'll see how it plays out. I'm at about 90% of 1 RM at 405, so I guess it's not horrible. I'd really like to see 500, but man, unless I shed this weight faster I'm not going to get a chance to drive past 450.
Deadlifts (sumo): 135x5, 225x5, 315x5, 365x5
Deadlifts (conventional): 405x5x1, 365x5, 315x2x5, 225x5
That was hard work. Saw stars on the first and second 405 reps. I'm trying to hold onto my strength, we'll see how it plays out. I'm at about 90% of 1 RM at 405, so I guess it's not horrible. I'd really like to see 500, but man, unless I shed this weight faster I'm not going to get a chance to drive past 450.
Thursday, February 11, 2016
Cutting, squats
Thu, 11 Feb 16
Squats: 135x10, 225x10, 275x5, 315x5, 345x5, 365x5x1, 315x2x5
Used EC for the first time in ages today. I was pretty amped for the session and hit 25 reps above 75% of 1RM, with the singles being at close to 90%. It was hard but I really concentrated on "punching with my butt". Tried a little low bar at first, but honestly, it just doesn't feel right. I prefer the bar to be somewhere between low and high - you can still see the top of my traps poking up through, but it's certainly not at my delts.
Squats: 135x10, 225x10, 275x5, 315x5, 345x5, 365x5x1, 315x2x5
Used EC for the first time in ages today. I was pretty amped for the session and hit 25 reps above 75% of 1RM, with the singles being at close to 90%. It was hard but I really concentrated on "punching with my butt". Tried a little low bar at first, but honestly, it just doesn't feel right. I prefer the bar to be somewhere between low and high - you can still see the top of my traps poking up through, but it's certainly not at my delts.
Tuesday, February 9, 2016
Cutting, bench
Tues, 9 Feb 16
Bench: 135x8, 185x5, 205x5, 225x3x5
Seemed heavy - but I was shoveling snow today. We had a storm drop 18" on us last night.
Bench: 135x8, 185x5, 205x5, 225x3x5
Seemed heavy - but I was shoveling snow today. We had a storm drop 18" on us last night.
Friday, February 5, 2016
Cutting, Deadlifts
Fri, 5 Feb 16
Sumo Deadlifts: 135x5, 225x5, 315x5, 345x3, 365x5x1, 315x3x3
Going to try my hand at sumo deadlifts for a few weeks to see what happens. I definitely feel it in my adductors and hamstrings. (specifically biceps femoris)
Sumo Deadlifts: 135x5, 225x5, 315x5, 345x3, 365x5x1, 315x3x3
Going to try my hand at sumo deadlifts for a few weeks to see what happens. I definitely feel it in my adductors and hamstrings. (specifically biceps femoris)
Thursday, February 4, 2016
Cutting, OHP/Bench
Thurs, 4 Feb 16
OHP: 95x5, 135x5, 155x5, 175x5,4, 3, 3, 155x5, 135x5
Bench: 135x5, 185x5, 205x5, 225x3x5, 205x5, 185x5, 135x5
Top sets were a little hard, especially since I was pressing first before benching. (No benches again) Lots of backup sets for volume.
OHP: 95x5, 135x5, 155x5, 175x5,4, 3, 3, 155x5, 135x5
Bench: 135x5, 185x5, 205x5, 225x3x5, 205x5, 185x5, 135x5
Top sets were a little hard, especially since I was pressing first before benching. (No benches again) Lots of backup sets for volume.
Wednesday, February 3, 2016
Cutting, Squats
Wed, 3 Feb 16
Squats: 135x5, 225x5, 275x5, 315x5, 345x5, 365x5x1, 315x5, 225x5
Awesome session. I got 25 reps at greater than 60% 1RM, and 10 reps at 80-75%. I felt pretty good at the end of the five singles so I did two speedy sets at the end.
Squats: 135x5, 225x5, 275x5, 315x5, 345x5, 365x5x1, 315x5, 225x5
Awesome session. I got 25 reps at greater than 60% 1RM, and 10 reps at 80-75%. I felt pretty good at the end of the five singles so I did two speedy sets at the end.
Tuesday, February 2, 2016
Cutting, bench
Tues, 2 Feb 16
Bench: 135x10, 185x5, 205x5, 225x3x5, 185x5, 155x10, 135x10
Extra bench work.
Monday, February 1, 2016
Cutting, Bench/OHP
Mon, 1 Feb 16
OHP: 135x2x5, 155x2x5, 135x10
Bench: 135x5, 185x5, 205x5, 225x3, 2, 5, 6
Couldn't get a rack, so I had to clean from the floor for the OHP. I couldn't get 165 past my waist - so it was really a crap session. By the time I managed to get a bench I was tired and under pressure to get through it. Weight wise - I only lost .6 lbs last week, but was down the full pound this morning. In addition I've lost close to 2" off my upper body and another 1" off my belly fat.
I'm not terribly worried about losing my squat/deadlift, so I may train those each once a week, but focus on the benching two or more times a week. I need to be able to rep out 2 plates like it's nothing for ten reps again.
OHP: 135x2x5, 155x2x5, 135x10
Bench: 135x5, 185x5, 205x5, 225x3, 2, 5, 6
Couldn't get a rack, so I had to clean from the floor for the OHP. I couldn't get 165 past my waist - so it was really a crap session. By the time I managed to get a bench I was tired and under pressure to get through it. Weight wise - I only lost .6 lbs last week, but was down the full pound this morning. In addition I've lost close to 2" off my upper body and another 1" off my belly fat.
I'm not terribly worried about losing my squat/deadlift, so I may train those each once a week, but focus on the benching two or more times a week. I need to be able to rep out 2 plates like it's nothing for ten reps again.
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