132, 220, 308, 385

[Charlocity2]

6/1/17
Gym
SQ: 240x4, 225x3x2. Felt like a rep regression, instead of a progression. I got the 4 reps I wanted for the first set. But they were so grindy that after that, I reluctantly gave in to the temptation to back off to 225 for two triples. Last heavy SQ day, I got 240x3x3, but that was in the late morning on a day off work, versus this morning, which was 6:00 am before work.

[Charlocity2]

6/4/17

Gym

SQ (light day): 225x5, 3, 3. Went in thinking I might do "just" 225x5. But that apparently wasn't enough volume to drive an easier 240x4 this past Thursday.

BP: 177.5x5, 3, 3. I did the first workset 3+2 (reps per breath). The subsequent worksets I did 2+1. Next BP day, I think I'll stick with 2+1+1 for my fives.

Rack pull: 315x5. Even though my stance is fine, I need to drive my knees out more.

[Charlocity2]

6/8/17
Gym
SQ: 240x5. Next day I squat, it will be a light day (230 for 5, 3, maybe a third triple). Next squat day after that, I will do 245x3x3.

P 2.0: 100x5, 3, 2. Hanging from the chin bar of the power rack at the gym before warmup sets helped me stretch. I just happened to find an SSOC youtube video on this and another shoulder flexion stretch with PVC. So, based on the video, I hung longer (30 seconds before first 3 warmup sets). Also, I did the PVC stretch instead of shoulder dislocates. Next P day, I will add 1 pounds, but just shoot for 101x5, 3, 3. If I miss any of the triples again, I will move to backoff sets.

Home
Chins: BW x 7, 6, 5.

[Charlocity2]

6/10/17

Gym

SQ (light day): 230x5. Went in thinking I might do 230x5, 3, maybe a third triple. But throughout warmup sets (45x5x2, 95x5, 135x3, 175x1, 210x1), I wasn't feeling particularly recovered. I should add another warmup single next time. Plus, just like my heavy SQ day is a rep progression, I could try making my light squat day a volume progression, meaning the next light day I could try: 230x5, 3. The next light day after that, I could try: 230x5, 3, 3.

BP: 180x5, 3, 3. I did all worksets 2 reps per breath at the most. Paradoxically, the last reps all felt the easiest.

Halting DL: 280x5.

[Charlocity2]

6/12/17
Home

P 2.0: 101x5, 3, 3. Hanging from the chin bar at home before warmup sets helped me stretch.

Chins: BW x 8.
Pullups: BW x 4, 3.

[Charlocity2]

6/15/17
Gym
SQ: 245x3, 1, 1. I got the 3 reps I wanted for the first set, as part of my planned rep progression. But they were so grindy that after that, I reluctantly gave in to the temptation to do singles after that, instead of repeating triples. Yeah, squatting at 0530, albeit just a few times a month, is nauseating. But I should then do backoff sets to get an acceptable amount of volume in, even if I do have to take weight off the bar. And I should commit to do what it takes to get the best sleep I can the night before.

[Charlocity2]

6/18/17

Gym

SQ (light day): 230x5, 3. Felt harder than I think it should have. Right in the midst of a pop up thunderstorm, so the humidity was near 100%, but still...

BP: 182.5x4, 170x5. I did the first workset 2+2 (reps per breath). I was sure a 5th rep wasn't going to happen so I racked it after the 4th. (I had a spotter but chose to do my own liftoff). The back set was a game time decision as I was hoping to do 2 more triples at 182.5. I did one breath per rep on all. Not sure what I will do next BP day.

Rack pull: 320x5.

On the bright side, the rain meant I could postpone mowing the lawn after training, to another day.

[Charlocity2]

6/21/17
Gym
SQ: 135x5x3. Yes, a drastic reset.

P 2.0: 102x5, 3, 3.

Home
Chins (chest to bar): BW x 5 x 3.

[Charlocity2]

6/24/17

Gym

SQ: 145x5x3.

BP: 182.5x5, 3, 3. I did all worksets in the power rack but without a spotter, 1 rep per breath.

Halting DL: 285x5. i kind of hate haltings. If I'm going to pull from the floor, relatively light (less than my 5RM), why not pull all the way up? Maybe I should alternate full pulls with rack pulls.

[Charlocity2]

6/27/17

Gym

SQ: 155x5x3