10 Week Program - Week 4 (7/23/17 - 7/29/17)
Tuesday
Bench:
280x1
245x6x4
Press:
175x6x3
BW Chins:
8,8,8
I was camping out by Lake Michigan from Sunday-Tuesday. Lots of beer, brats, hobo pies, and trail mix. Not looking forward to stepping on the scale tomorrow morning and finding out how far the weight loss was set back. I also managed to get just enough of a sunburn to make it hurt when I set my arch for benching and tighten down my lifting belt without ruining the "pasty nerd with a farmer's tan" look that I've carefully cultivated over the summer thus far. Still, it was a great little vacation, totally worth it.
Anyway, workout schedule was thrown off so I'm doing TWTF this week. Bench and press felt strong, 280 flew up so easily that the spotter made a joke about how I must have just wanted him there for moral support. Work sets felt good, only 5 min rests. Same with press. Hopefully this carries over into squat day tomorrow.
10 Week Program - Week 4 (7/23/17 - 7/29/17)
Wednesday
Squat:
440x1
380x6x4 - 6 min rest periods
Deadlift:
455x6x3 - 5 min rest periods, first set mixed grip, then straps
Skipped the incline DB bench since I won't have a rest day this week and I have to press tomorrow.
Weight this morning was 254.4, not too bad for how I ate over the camping trip. Back to a strict 2700 cal/day now.
10 Week Program - Week 4 (7/23/17 - 7/29/17)
Thursday
Press:
210x1
185x6x4 - Last rep of last set required horrific layback + spine twisting to get it up. Probably means the 5 min rest periods were not sufficient.
Barbell Rows:
210x8x3
Bench:
230x6x3
Saw some jackass load up 5 plates... on the smith machine... with a bar pad... and proceed to "squat"... with a four inch range of motion.
Weight Loss Update (Week 15 - 7/14/17)
Weekly Low: 252.2
Moving Average: 254.1 (-0.3)
Waist: 41.25" (-0.00)
Avg Calories: Lots/day
Total Change since 4/14 (15 weeks):
BW: -24.6lbs
Waist: -4"
7 day average is up 1.3lbs. Expected after the camping trip. Last time I had a "cheat weekend" with a short-term weight increase it was followed up with a rapid increase in weight loss, so we'll see if that happens again.
10 Week Program - Week 4 (7/23/17 - 7/29/17)
Friday
Deadlift:
585x1 - mixed grip, no problems holding on to it
515x6 - straps
CGBP:
217.5x8x3 - supposed to be 220 but I forgot a 2.5lb plate on one side. Did all three sets and didn't notice until stripping the bar. Oops.
Squat:
355x6x3
Next week is going to be heavy and the following week will be PR weights. I need to make a point of getting more sleep each night if I want to stand a chance.
10 Week Program - Week 5 (7/30/17 - 8/05/17)
Monday
Bench:
260x5x4
Weighted Chins:
40x4
35x5
25x5
Press:
185x5x3
I decided this week and next week will be hard enough without the heavy singles before my work sets, so I'm dropping those.
I hit a new low BW on Sunday morning, but then weighed in a full 6lbs heavier today. Hence the weighted chins performance.
I've been wanting to enter a local powerlifting meet for a while now but they are always on Saturday and I'm always at a wedding. I was thinking I'd have to wait until one of the spring meets next year but I saw that the SS Fall Classic is on for Oct. 28th and I actually have that date open still. Unfortunately it's in Chicago. Still, I'm really leaning toward entering. It's also 7 weeks after I finish my current program, so ideally I could wrap this up and do the KSC Strengthlifting program right up until the meet. Hopefully hit my goal of 240lbs in the process so I'm on maintenance calories for most of the 7 week program, and lift in the 242 class.
10 Week Program - Week 5 (7/30/17 - 8/05/17)
Tuesday
Squat:
405x5x4 - 6 min rest periods. Little longer on the last set.
Incline DB Bench:
75x10,9,8 - went a little lighter to make sure I'm recovered for heavy press on Thursday. 3 min rest periods.
Deadlift:
485x5x3 - mixed grip for all three sets, 5 min rests
Great workout. I think those heavy singles were really taking a lot out of me for my work sets, so I'm glad I dropped them when I did. This is the most volume I've done at 405 and I didn't need excessively long rest periods to do it, so that's good. Gives me hope for next week.
Smoked the deadlifts, they felt downright easy. I actually looked down during the first set to see if I had forgotten to load the bar. Felt like 405. Second set was the same story so I decided to film the third just for kicks:
According to this there are 26 spots left:
2017 US Strengthlifting Fall Classic Tickets, Sat, Oct 28, 2017 at 9:00 AM | Eventbrite
EDIT: Fuck it, I signed up. 25 left.
Last edited by Tim K; 08-01-2017 at 02:21 PM.