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14 July 2015
Weight: 201
VOLUME DAY
SQUAT
Warm-up: bar x 2 sets, 95 x 5, 135 x 5, 185 x 3, 225 x 2, 250 x 1, 275 x 1, added knee sleeves 305 x 1, added belt 345 x 1
Work Sets: 385 x 3 x 5 w/ 9-10 minute rest periods VOLUME DAY PR!!!
NOTE: This was a grinder, but I made it. I'll probably need to do back-off sets from here on out, but I'll wait until next week to make that decision.
BENCH PRESS
Warm-up: bar x 1 set, 95 x 5, 135 x 5, 185 x 3, 225 x 2, 250 x 1, 275 x 1, added wrist wraps 300 x 1
Work Sets: 325 x 5, 307 x 2 x 5 w/ 6 minute rest periods
NOTE: The warm-ups felt heavy, but once I got 325 in my hands it felt exactly as it should've. The 5th rep was pretty slow, but it's still progress. Just 2.5 lbs. under my 5RM.
CG BENCH
275 x 7
DE DEADLIFT
295 + 50# chains x 8 x 1 w/90 sec rest periods
NOTE: after grinding through squats I couldn't mentally wrap my head around SGDL for sets of 8. I'm glad I made the switch. It was a nice change of pace and all the reps felt solid.
Last edited by Scott.Acosta; 07-14-2015 at 01:40 PM.
Reason: forgot to include the CG Bench
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16 July 2015
Weight: 196.6 I swear that scale is finicky. I was definitely dehydrated today, but I don't think a 4 lb. difference is accurate. I'm just going to weigh myself once a week.
LIGHT DAY
PRESS
Warm-up: bar x 2 sets, 85 x 5, 100 x 5, 115 x 3, 130 x 1, 145 x 1
Work Sets: 157 x 3 x 5 w/ 5 minute rest periods
PC
Warm-up: 135 x 3, 155 x 2, 175 x 2, 185 x 1
Work Sets: 205 x 8 x 1 w/ 2 minute rest periods
NOTE: had to end the session abruptly for an unforeseen work obligation.
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18 July 2015
MAX EFFORT DAY
SQUAT
Warm-up: bar x 2 sets, 95 x 5, 135 x 5, 185 x 3, 225 x 2, 265 x 1, 305 x 1, added belt 345 x 1, added SBD knee sleeves 385 x 1
Work Sets: 430 x 1, 415 x 2 x 1 w/ 5 minute rest periods
NOTE: As I started the warm-up my legs felt "heavy". I thought it was going to be a mediocre day, but I could've done 430 for a double.
FLOOR PRESS
Warm-up: bar x 1 set, 95 x 5, 135 x 5, 185 x 3, 225 x 2, 250 x 1, 275 x 1, added wrist wraps 300 x 1
Work Sets: 335 x 3 x 2 w/ ~4 minute rest periods
NOTE: will probably go to singles next week.
CONVENTIONAL DEADLIFT
Warm-up: 135 x ???, 225 x 1, 275 x 1, 315 x 1, 365 x 1, added belt 415 x 1
Work Sets: 465 x 2, 1 w/~5 minute rest periods
NOTE: My deadlift was interrupted by another work obligation so I had to rush it a bit and then cut it short. I'm not going to set it in stone just yet, but I may move on to singles next week.
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21 July 2015
VOLUME DAY
SQUAT
Warm-up: bar x 2 sets, 95 x 5, 135 x 5, 185 x 3, 225 x 2, 275 x 1, added knee sleeves 305 x 1, added belt 345 x 1
Work Sets: 390 x 5 !!PR!!, 365 x 2 x 5 w/ 6-8 minute rest periods
BENCH PRESS
Warm-up: bar x 1 set, 95 x 5, 135 x 5, 185 x 3, 225 x 2, 250 x 1, 275 x 1, added wrist wraps 300 x 1
Work Sets: 327 x 4, 307 x 2 x 5 w/ 6 minute rest periods
NOTE: Squats took a lot out of me. I got the 5th rep with 327 about 4" from lockout and my right elbow flared. I just couldn't make it budge. I'll attempt this again next week.
CG BENCH
275 x 6
NOTE: Again, squats took a lot out of me. Not everyday will be stellar.
DE DEADLIFT
295 + 50# chains x 10 x 1 w/ 90 second rest periods
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23 July 2015
LIGHT DAY
PRESS
Warm-up: bar x 2 sets, 85 x 5, 100 x 5, 115 x 3, 135 x 1
Work Sets: 160 x 3 x 5 w/ 5-6 minute rest periods
PC
Warm-up: 135 x 3, 155 x 2, 175 x 2, 185 x 1
Work Sets: 207 x 10 x 1 w/ 2 minute rest periods
WEIGHTED CHINS
62 x 3 x 7 w/ 2 minute rest periods
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25 July 2015
Weight: 199.6
MAX EFFORT DAY
SQUAT
Warm-up:
bar x 2 sets, 95 x 5, 135 x 5, 185 x 3, 225 x 2, 265 x 1, 305 x 1, added SBD sleeves 345 x 1, added belt 390 x 1
Work Sets: 435 x 1 !!LIFE TIME PR!! 415 X 2 X 1 W/ 5-6 minute rest periods
NOTE: I could've done 435 for a double. I'm not going to push it. I still have many weeks left before nationals so I'm just going to keep riding this wave.
FLOOR PRESS
Warm-up: bar x 1 set, 95 x 5, 135 x 5, 185 x 3, 225 x 2, 250 x 1, 275 x 1, 305 x 1
Work Sets: 340 x 5 x 1 w/ 3-4 minute rest periods
CONVENTIONAL DEADLIFT
Warm-up: 135 x ??, 185 x 3, 225 x 1, 275 x 1, 335 x 1, 385 x 1, added belt 425 x 1
Work Sets: 475 x 3 x 1 w/ 5-6 minute rest periods
NOTE: Tendon in left pinky has been giving me shit. I almost called it a day after 385, but tried casting it with medical tape. This did the trick and I was able to complete deadlifts with minimal interference.
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28 July 2015
VOLUME DAY
SQUAT
Warm-up: bar x 2 sets, 95 x 5, 135 x 5, 185 x 3, 225 x 2, 275 x 1, added knee sleeves 305 x 1, added belt 345 x 1
Work Sets: 395 x 5 !!PR!!, 370 x 2 x 5 w/ 6-8 minute rest periods
BENCH
Warm-up: bar x 1 set, 95 x 5, 135 x 5, 185 x 3, 225 x 2, 250 x 1, 275 x 1, added wrist wraps 300 x 1
Work Sets: 327 x 5 Matched All-Time PR, 307 x 2 x 5
CG BENCH
277 x 7
DE DEADLIFT
305 +50# chains x 10 x 1, w/ 90 second rest periods
NOTE: Not a bad day considering I only got about 6 hours of sleep.
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30 July 2015
LIGHT DAY
PRESS
Warm-up: bar x 2 sets, 85 x 5, 100 x 5, 115 x 3, 135 x 1
Work Sets w/ wrist wraps: 162 x 5, 4
NOTE: while getting tight before the final rep of the second set I felt a muscle pull near the left/upper T-spine. It was enough to make me abandon the rest of the set. While assessing the damage I decided it would be best to hang up pressing for the day. Not exactly sure how this happened. Everything felt awesome leading up to it. I moved my grip out about 1/2" on either side, but I don't think this had anything to do with the injury. The slight adjustment actually made pressing better. Sometimes shit just happens I guess.
I still wanted to do cleans so I cautiously warmed up. Maybe this wasn't the best decision, but hey, I did it anyway. Everything felt really good and I was asymptomatic during cleans so I did those as planned. I only feel symptoms when the shoulder blades protract so I didn't do chins after the cleans. I've had pulls like this before. It'll take 3-7 days to clear up.
PC
Warm-up: 135 x 3, 155 x 2, 175 x 2, 195 x 1
Work Sets: 210 x 10 x 1 w/ 2 minute rest periods
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1 August 2015
Weight: 201
MAX EFFORT DAY
SQUAT
Warm-up: bar x 2 sets, 95 x 5, 135 x 5, 185 x 3, 225 x 2, 265 x 1, 305 x 1, added SBD knee sleeves and belt 350 x 1, 395 x 1
Work Sets: 440 x 1 !! LIFE TIME PR !! 420 x 2 x 1 w/ 5 minute rest periods
FLOOR PRESS
Warm-up: bar x 1 set, 95 x 5, 135 x 5, 185 x 3, 225 x 2, 255 x 1, 285 x 1, added wrist wraps 315 x 1
Work Sets: 345 x 1, 355 x 1, 365 x 1
NOTE: I went for a max on this lift because I've been using it for almost 12 weeks and feel its pretty much reached the limit of its usefulness for now. I'm thinking I'll switch to a rotation of 3,2,1.
CONVENTIONAL DEADLIFT
Warm-up DL Slippers: 135 x 1 set, 225 x 2, 175 x 1, 315 x 1, 350 x 1, 385 x 1 added belt 435 x 1
Work Sets: 485 x 3 x 1 w/ 5-6 minute rest periods
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4 August 2015
VOLUME DAY
SQUAT
warm-up: bar x 2 sets, 95 x 5, 135 x 5, 185 x 3, 225 x 2, 275 x 1, 315 x 1, added sleeves and belt 355 x 1
Work Sets: 400 x 5 !!PR!! 375 x 2 x 5. W/ 8 minute rest periods
NOTE: I felt like I could've done a 6th rep at 400. 405 x 5 will be a milestone for me so I'll film and post it.
BENCH
Warm-up: bar x 2 sets, 135 x 5, 185 x 3, 225 x 2, 250 x 1, 275 x 1, added wrist wraps 305 x 1
work Sets: 330 x 5 !!PR!! 310 x 2 x 5. W/ 5-6 minute rest periods
CG BENCH
280 x 7
DE DEADLIFT
315 +50# chains x 10 x 1 w/ 90 second rest periods
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