Tuesday, February 28, 2017

Bench: Heavy day (275 max)

Tues, 28 Feb 17

Bench:  135x10, 185x2x5, 225x2x5, 245x5, 255x3, 265x1, 275x1

Worked my way up to a few heavy singles, then did a few sets of 21s at 50 lbs, and rope tricep pushdowns and rope face pulls.  Almost pulled the whole stack lol on the pushdowns. and probably could have on the pulls.  I was only able to do a heavy single on the pushdowns. (10 from stack max)

Monday, February 27, 2017

Squats, heavy day (405x2x1)

Mon, 27 Feb 17

Squats:  135x10, 225x2x5, 315x2x5, 365x5, 405x2x1

First day squattting after about a week.  Felt pretty heavy and my legs gave me a "nope" when rep 3 came up.  That's fine, as long as I'm keeping the weight on the bar and off of my gut I'm happy.

Thursday, February 23, 2017

Couple of days off

Thurs, 23 Feb 17

I've been feeling gross lately - indigestion, poor sleep, aches and pains.  Going to take a few days off to allow some fatigue to dissipate and go back at it next week.

Wednesday, February 22, 2017

Bench, light day (225x5x5)

Wed, 22 Feb 17

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

Crappy sleep last night.  The bus got stuck in traffic so I didn't eat until late.  So, indigestion. Since I felt so drowsy the past couple of days I skipped my sleeping pill.  Well, great.  Every hour on the hour looking at the clock, burping, wondering when morning would come.  Long story short, felt like crap today.

I get to the gym, no benches available except the smith machine.  That wasn't a good idea - 135 was hard and 185 hurt my shoulder.  Moved on to some rope tricep pulldowns, then some cable pulls, then a bench was free.  Did my session and that was it.

Tuesday, February 21, 2017

Squats, heavy day (425 max)

Tues, 21 Feb 17

Squats: 135x10, 225x2x5, 315x2x5, 365x3, 385x2, 405x1, 425x1

The 425 was deep enough, but I was growling out loud standing back up.  Definitely was a hard rep.  Not a ton of volume (well, actually more than a ton - but not like TONS of volume).  I was really zonked yesterday.  Stayed up late Sun and took a sleeping pill, and was just toast the whole day.

Friday, February 17, 2017

Deadlifts, not bad. (445 max)

Fri, 17 Feb 17

Deadlifts:  225x5, 315x5, 365x5. 385x5, 405x3, 425x1, 445x1

Tried to hit the 455 again but I couldn't.  Still happy with the session.  It's been a weird week with snow storms and frigged up sleep, messed up nutrition, and three days training as opposed to five.

Thursday, February 16, 2017

Bench - good day (265 MAX)

Thurs, 16 Feb 17

Bench: 135x10, 185x2x5, 225x5, 245x5, 255x2, 265x1, 225x3x5

Couldn't find a spotter that looked like he could help me if I had to bail at 275 today, so I went for an easy 265.  Finished up with some extra volume - although I've been getting a good deal of it from snow removal all week.  Shoulder is feeling pretty good - using the slingshot above 225 just for safety.

Wednesday, February 15, 2017

Squats, another good day. (405x2x2, x1)

Weds, 15 Feb 17

Squats:  135x10, 225x2x5, 315x5, 365x5, 385x2, 405x2x2, 405x1

Upped the singles for the top set to two doubles and a single. The doubles were slow, and I had to grunt to get the second reps up.  I decided not to go for the third set of doubles as I was worried I might get stapled.

Friday, February 10, 2017

Squats, good day. (405x5x1)

Fri, 10 Feb 17

Squats: 135x10, 225x5, 315x5, 365x2x3, 385x2, 405x5x1

Short and sweet.  Just a bunch of heavy singles to keep the strength up.  I'm going to hang onto the heavy weights as long as possible - I avoided stimulants today, and will try to use them for PR attempts or just days where I feel beat to crap.  I'm thinking I won't lose anything this week in regards to weight, but I'm looking better.  One of the trainers at the gym did a double take, then stopped and chatted for a bit when he saw the 8 plates.  Of course, to be a smart ass I initially made a motion like I was doing overhead presses.  lol.

Thursday, February 9, 2017

"Light" bench day (225x5x5)

Thurs, 9 Feb 17

Bench:  135x2x10, 185x2x5, 205x2x5, 225x5x5

My shoulder is improving.  I decided to keep the weight light today as I was pushing the snowblower around yesterday (broke both shear pins and couldn't figure out why it was so hard to move the snow), and we're supposed to get a Nor'Easter tomorrow, so more snow.

Wednesday, February 8, 2017

Deadlift PR (455 max)

Wed, 8 Feb 17

Deadlifts: 225x10, 315x2x5, 365x5, 405x1, 430x1, 455x1 PR

Keeping with the program - I picked up some new straps, they're wider and longer but I found them quite good.  The old straps were digging into my skinny little wrists at heavier weights.  Rather than slap 20 on the bar at 405, then again at 425 I decided to try a different approach - similar to the approach I took with squats on Monday.  The reps were fast and I sat down RIGHT after the PR lol.

Tuesday, February 7, 2017

Bench - not horrible (265 max)

Tues, 7 Feb 17

Bench:  135x10, 185x10, 205x5, 225x5, 245x3, 255x1, 265x1, 275xF

My right shoulder is screwed up - but not in any bench position, which is interesting.  It hurts to raise my right arm past midline, but not to press.  Anyhow, my butt lifted on the last rep and I lost tension.  I did have a spotter, and he helped me rack it.  I could feel my left side of my back complaining a bit.  I'm not terribly upset - I was hoping to do three reps, but 275 is still pretty high, and the loss of tension just deflates you like a popped balloon.

Monday, February 6, 2017

Squats - PR! (430 MAX)

Mon, 6 Feb 17

Squats:  135x10, 225x5, 315x5, 365x5, 385x2, 405x1, 430x1

I decided to try the PR but not bother with the single at 425.  I figured a) it's only 5 lbs and b) it might tire me out.  So, I skipped 425 and went straight to 430 for the PR.  Not a lot of volume today, but the name of the game is keeping the weight on the bar.  I'm down 17 lbs so far.

Friday, February 3, 2017

Squats (425 max)

Fri, 3 Feb 17

Squats: 135x10, 225x10, 315x5, 365x5, 385x3, 405x1, 425x1, 430 F

I wanted that PR so I decided to try just 5 lbs instead of 10.  I tried it without any stimulants though, and I got inside my own head.  425 was hard, and it was slow - but it was solid and done without any preworkout supplements.  I'm fairly certain if my head was in the game and I was amped up I could have smashed the 430 without issue.

Anyhow, goal for this year is to take the squat to 450 - which is entirely dependent on NOT injuring myself.  I've been stuck at this PR for just over a year (Nov 15).

Wednesday, February 1, 2017

Deadlifts, sleepy day (425 max)

Wed, 1 Feb 17

Deadlifts: 225x10, 315x5, 365x5, 405x2, 425x1, 445xF

I was tired when I arrived at the gym and tired when I left.  Just tired today.  I wasn't able to hit my hydration targets and was really dry as well.  Oh well, no biggie.