Friday, September 21, 2018

Upper body (Bench 225x5x5)

Fri, 21 Sept 18

OHP : 95x5, 115x5, 135x5x5
Bench : 135x8, 185x5, 205x5, 225x5x5
Curls : 50x2x5, 60x2x5, 70x2x5, 60x5

Everything went well today.  The curls look a little light, but they were reversed preacher bench style - so complete 180 degree arm extension with a pause at the bottom.

Thursday, September 20, 2018

Lower body

Thurs, 20 Sept 18

Squats: 135x8, 225x2x5, 315x2x5, x4, x3
Leg press (plates) : 4x10, 6x10, 8x10, 10x10, 12x10
Leg extension: 115x6x10

I leaned too far forward on the last rep of squat set 3 and had to set it on the bar.  This really fatigued my lower back and I had trouble with finishing up my squats.

Tuesday, September 18, 2018

Deadlifts (405x1)

Tues, 18 Aug 18

Hack Squats : 135x2x5, 225x2x5
Deadlifts: 315x3x5, 365x5, 385x2x2, 405x1

I was doing some reading about hack squats being good for priming the glutes for the deadlift.  I have to say I could certainly feel them, and interestingly I also felt them in my vastus lateralis.  I then moved on to deadlifts, and in keeping with the not beating myself into powder plan, I worked up to a heavy single and called it a day.  The 4 plates was heavy and required a bit of effort, but at no point was it grindy or hitchy.  

Upper body (Bench 225x5x5)

Mon, 17 Sept 18

Bench : 135x8, 185x5, 205x5, 225x5x5
OHP : 95x5, 115x5, 135x5x5
Curls : 50x6x10

Went well.  Smooth and snappy, no problem.  My plan is to keep on the current weights until they seem ridiculously easy, then up the weight.  I have to stop constantly pushing 90+% of 1RM.  I'm just too old to keep beating myself up.

Friday, September 14, 2018

Squats (315x5x5)

Fri, 14 Sept 18

Squats: 135x5, 225x5, 315x5x5

I won't lie - this wasn't easy.  I'm still having issues catching my breath following that cold, expectorating junk quite a bit, which really exhausts me.  I kept the tempo pretty slow though and REALLY used my traps to support the weight, going ATG for most of the reps.  (Near the end they switched to breaking parallel without a pause at the bottom lol).  I'm OK with it though.  I need to really hammer the basics back in, not going for big massive lifts all the time - just keep working on the 5x5 until it feels solid, then add some weight.

Thursday, September 13, 2018

Upper body (Bench 225x5x5)

Thurs, 13 Sept 18

Bench: 135x2x5, 185x2x5, 225x5x5

The main event was benching, and it went well.  I also did a tricep pulley work, painfully slow preacher curls, and seated cable rows - nothing worth mentioning, just accessory work.

Wednesday, September 12, 2018


Weds, 12 Sept 18

Squats: 135x5, 225x5, 315x3x5
Leg Press (plates): 4x10, 6x10, 8x10, 10x10, 8x10
Leg Extensions: 100x5x12

I'm just getting over a nasty cold.  I still couldn't breathe well today, but decided I really should get my butt into the gym.