Wednesday, December 28, 2016

Bench press, ok

Weds, 28 Dec 16

Bench: 135x2x15, 185x10, 205x5, 225x5, 245x5x5

Repeated my last workout. Still pretty heavy. Will repeat again.

Sunday, December 25, 2016

Squats, more reps

Sun, 25 Dec 16

Squats: 135x10, 225x2x5, 315x5, 335x5, 355x4x4

Single leg extensions: 50x10, 70x10, 80x10, 90x10, 100x10 (each leg).

Added a rep to the work sets.  It was only another rep, but it's progress.

Merry Christmas!

Saturday, December 24, 2016

Bench added 10 lbs more

Sat, 24 Dec 16

Bench: 135x2x15, 185x10, 205x5, 225x5, 245x5x5

Bench went well.  It felt heavy, but I managed it.  I'll keep the same weight next session for sure.

Thursday, December 22, 2016

Squats: better....

Thurs, 22 Dec 16

Squats: 135x10, 225x2x5, 315x5, 335x5, 355x5x3

I debated over benching today at the gym or tomorrow at home, decided to squat today, despite having deadlifted yesterday.  Good choice!  I was able to do sets of triples instead of doubles, so that was an extra 5 reps at 355 today over Monday.  Didn't have time for accessory work as I was a little slow getting a bench.  I kept the breaks fairly short and the reps were quite fast.

Wednesday, December 21, 2016

Deadlifts - similar to last week

Weds, 21 Dec 16

Deadlifts: 225x10, 315x5, 365x5, 405x3, 425x5x1, 315x2x4 (sumo)

Did a bunch of heavy singles.  Reason:  Went out for beer and wings last night and I didn't know if it was safe to stress my lower abdominal region too much, if ya know what I mean.

Tuesday, December 20, 2016

Bench up 10 lbs. and cardio

Tues, 20 Dec 16

Bench:  135x10, 185x2x5, 205x5, 225x5, 235x5x5

For cardio I did 5 mins on the stair climber, 5 mins rope pull, and 5 mins (120 swings) of kettlebell at the end.  (and the walk to and from, for about 30 mins plus)

Monday, December 19, 2016

Decent day, squats

Mon, 19 Dec 16

Squats: 135x10, 225x2x5, 315x5, 335x5, 355x5x2, 315x4

That's two more sets of doubles, and they were quite fast.  I only had a minute or two between the top sets.  After the 315x4 my back started to feel fatigued, so I decided to do some single leg extensions.  Did about 40 reps a leg 50, 70, 80, 90.

Thursday, December 15, 2016

Better day, bench press

Thurs, 15 Dec 16

Bench: 135x10, 185x10, 205x2x5, 225x5x5

Bench went well.  I could tell my shoulder was a little unstable, but not painful.  Finished with a bunch of cable work and some slow curls.

Wednesday, December 14, 2016

Having an off week - deadlifts

Wed, 14 Dec 16

Deadlifts: 225x2x5, 315x5, 365x5, 405x5, 425x3x2

I upped the weight this week, but damn the deadlifts felt heavy and left me a little lightheaded.  Rather than faceplant into the decline bench press, I just did a few doubles. Finished off with a few 70 dumbbell farmer's walks around the gym.

Monday, December 12, 2016

Squats - meh.

Mon, 12 Dec 16

Squats: 135x10, 225x2x5, 315x5, 335x3, 365x3x2, 335x5

My groin felt a little pulled and I just wasn't feeling the energy today.  My shoulder is screwed up a bit as well and I didn't bench over the weekend.  If I feel decent on Weds I may turn my deadlift day into a squat session - but I'll see how the next couple of days go.

Finished up the session with single leg extensions (a side) - 50x10, 70x10, 80x10, 90x3x10.

Thursday, December 8, 2016

Bench press and cardio

Thurs, 8 Dec 16

Bench:  135x2x5, 185x5, 205x5, 225x5x5

Once again, 10 minutes cardio (stairclimber and rope pull), followed by bench, then finished with 120 kettlebell swings in sets of 30 on a 5 minute timer.  (10 both hands, 10 right, 10 left, 30 sec rest)

Wednesday, December 7, 2016

I love deadlifts.

Weds, 7 Dec 16

Deadlifts: 225x5, 315x5, 365x3, 405x5x5

I really enjoy deadlifting.  Something about the simplicity of picking heavy things up and putting them down under control.  I just feel very strong when I do it.  Anyhow, tonnage last week was 13,300 lbs and this week was 14,650 lbs. 

I'm torn on moving forward vs doing it another week or two.

Tuesday, December 6, 2016

Bench press, cardio

Tues, 6 Dec 16

Bench: 135x10, 185x5, 205x5, 225x5x5

I started off with 5 mins on the stairclimber, then 5 minutes on the rope pull machine.  Went and did my bench presses, no problems.  Then I finished up with 100 reps of kettlebell swings.

Monday, December 5, 2016

Squats - super heavy 3x5 today

Mon, 5 Dec 16

Squats: 135x10, 225x2x5, 315x5, 335x3, 355x2x5, x4

The squats felt really, really heavy and I needed to catch my breath on the top 2 sets.  I simply ran out of gas on the last rep and didn't feel like risking an injury.  Needless to say, I'll do this one over again.

Friday, December 2, 2016

Squats, hit my 5x5 this week.

Fri, 2 Dec 16

Squats: 135x10, 225x2x5, 315x5, 335x5x5

So once again, no nonsense, straight into it.  I felt warm enough and was ready to go.  I was nailing the 5x5 for depth and speed, no problems.  A little out of breath, but no pauses needed in the reps.  Finished up with some leg extensions with feet turned out to focus on the VMO and front quads.  Kept the weight to a manageable x5-10 range. Tonnage Mon 13450, today 15125 lbs.  I'll add 20 lbs on Monday and drop back to 3x5.  I think this plan is working out.  I have the flexibility to do a session as many times as needed until it's smooth, and for now 20 lbs seems like a moderate increase.  I'll likely drop back to 10 lbs as I approach 405 lbs.

Thursday, December 1, 2016

Bench press, upper body

Thurs, 1 Dec 16

Bench: 135x2x5, 185x2x5, 205x2x5, 225x3x5

This is my first bench in over a month, went well - I didn't want to go all out.  My last day of benching I worked up to 255x2x5 .  I did a bunch of accessory work - chest supported row,  croc rows, machine pulldowns/tricep pushdown/seated row.  We'll see how the shoulder feels tomorrow.