TrainThatCanFly's log

[TrainThatCanFly]

Back in the game after a very long period of slacking. Haven't lifted for longer than 6 months since 2013. Previous bests are 410/250/495, let's see how long it takes to get back.

January 6, 2017

Squat
135x3x5

Bench
135x3x5

Deadlift
185x5

+ rope curls, rope pushdown, lateral raise.

January 8, 2017

Squat
155x3x5

Bench
145x3x5

Deadlift
225x5

+ same accesories, 15# laterals and up to 85# on a machine with a movable pulley.

[TrainThatCanFly]

January 9, 2017

Run
1.75 miles in 14:45

Might as well get in shape too. Looks like an 8:25 / mile pace, could be worse.

[TrainThatCanFly]

January 10, 2017

Squat
175x3x5

Smoked it, 195 should be cake next workout.

Bench
155x3x5

Kind of failed to ignite, harder than it should have been. I'll push it another 10-20 than drop down and run a GSLP set/rep scheme. That tends to work much, much better.

Deadlift
275x5

Felt great.

[TrainThatCanFly]

January 11, 2017

Lying Chest Supported Row
45x5x10

Seated Cable Row
75x10
90x4x10

Lat Pulldown
120x10
105x4x10

By dog as my witness I will lift the entire stack one day.

Machine Row
70, 80, 90, 100 x10

Same here.

Machine Lat Pulldown
140x8
170x8 - too heavy
140x2x8

Machine Shrug
270x4x12

[TrainThatCanFly]

January 13, 2017

Squat
195x3x5

Bench
160x3x5

Deadlift
315x0

Wasn't a go. Recovery not so good right now, and this was honestly probably too ambitious consider I'm about 30 pounds lighter than I should be.

Front Squat
135x3x3

I should have done 5 sets.

Turns out I've been walking around all lordotic for months now, maybe almost a year. This weeks training and especially that run have me moving what feels like dick first through the world.

[TrainThatCanFly]

January 15th, 2017

1 miler
7:34

Wanted to run 2 in 16 but felt like dying after the first.

[TrainThatCanFly]

January 16, 2017

Squat
205x3x5

Easy. I doubt it's a coincidence that the two best squat workouts I've had so far have been the day after a run. I'm going to start running the day before every second workout.

Bench
135x15x1 - 30 seconds rest
140x1
145x1
150x1
155x1
160x1
165x1
175x1

One minutes rest on the "heavier" singles.

Front Squat
145x3x3

Also very easy, and I also forgot to do 5 sets. I should have tried deadlifting but there was no chalk so it would have been a waste of time.

Deadlift
295x5

Still no chalk but I was in the neighborhood. This was fairly hard, I'll go up 10 pounds per week.

[TrainThatCanFly]

January 17, 2017

Lying Chest Supported Row
50x5x10

I'm using the part of the handle that has your hands at about 45 degrees and resting much further down from the shoulder than I'm used to. At some points I have to switch to hands perpendicular to my midline to comfortably finish the sets.

Seated Cable Row
100x5x10

Also harder than I would have liked, but my sleep has been shit lately.

Lat Pulldown
120x5x10

Machine Lat Pulldown
150x5x8

Machine Shrug
280x4x12

No machine rows today, I wasn't very into it.

Bodyweight is moving up again, I'm sitting around 178 right now. I'm actually angry I let myself get down to 160 like I was a few months ago. I used to be able to go in after a long layoff and be squatting 315x3x5 in 2-3 months where this summer I spent 8 weeks working up to 185x10.

[TrainThatCanFly]

January 19, 2017

Squat
215x3x5

Fairly easy, I think I'll take a few more 10 pound jumps, maybe slap on a belt at 235.

Press
85x11x1
85x4

About 15 seconds between singles.

[TrainThatCanFly]

January 21, 2017

Went to hit back and it turned out to be a mistake. Did 5x10 at 52.5 on the chest supported row and then failed the third set of 10 on the next exercise.