Monday, February 29, 2016

Cutting, squats

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.

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. 

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.

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.

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.

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.

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.

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.

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.

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. 

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.

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.

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.

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.

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)

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.

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.

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.