I Come From the Land of the Ice and Snow

[hbriem]

Monday May 7th 2012 - Squat Day

Squat

20kg (44 lbs) x 10
60kg (132 lbs) x 5
90kg (198 lbs) x 5
120kg (265 lbs) x 3
140kg (309 lbs) x 3,3

Not bad. I decided to take it easy for the first real squats for almost 2 months.

Press

60kg (132 lbs) x 5
70kg (154 lbs) x 1
75kg (165 lbs) x 1
82kg (180 lbs) x F,F
65kg (143 lbs) x 8,7

Bench Press

80kg (176 lbs) x 5
100kg (220 lbs) x 3
120kg (265 lbs) x 1
130kg (287 lbs) x 1,1,1

[hbriem]

Wednesday May 9th 2012 - Bench Press Day

Bench Press

60kg (132 lbs) x 8
90kg (198 lbs) x 3
100kg (220 lbs) x 3
120kg (265 lbs) x 1
130kg (287 lbs) x 2,2,2
125kg (276 lbs) x 4,4,4

Nice!

Weighted Chinup

30kg (66 lbs) x 5,5,5

[sking1001]

Nice!

Agreed!

[hbriem]

Friday May 11th 2012 - Deadlift Day

Power Clean

70kg (154 lbs) x 3,3,3

Deadlift

120kg (265 lbs) x 5 (with shrug)
160kg (352 lbs) x 3
200kg (441 lbs) x 1
225kg (496 lbs) x 1
200kg (441 lbs) x 5,5

The last set was excruciating and a dong two sets was sort of a PR (6RM).

Power Clean and Jerk

60kg (132 lbs) x 3
70kg (154 lbs) x 3
80kg (176 lbs) x 1
90kg (198 lbs) x 1 (clean only, too tired)

Bench Press

60kg (132 lbs) x 5
90kg (198 lbs) x 3
100kg (220 lbs) x 3
130kg (287 lbs) x 1,1,1 (good fast lifts)

[hbriem]

Monday May 14th 2012 - Play Day

Press

40kg (88 lbs) x 5
60kg (132 lbs) x 5
70kg (154 lbs) x 1
80kg (176 lbs) x 1
82kg (180 lbs) x F,F
80kg (176 lbs) x F
75kg (165 lbs) x 3,3,3,3,3

No PR today. Decent volume.

Weighted Ab Wheel (from knees)

10kg (22 lbs) x 1
20kg (44 lbs) x 1
30kg (66 lbs) x 1
20kg (44 lbs) x 8

25kg probably an appropriate load. I could have done more, but I don't want crippling soreness.

Bench Press

60kg (132 lbs) x 8
90kg (198 lbs) x 3
100kg (220 lbs) x 3
120kg (265 lbs) x 1
132.5kg (292 lbs) x 1,1,1

Very good lifts, no slowdown, no butt lift.

Pullup

BW x 12

[hbriem]

Wednesday May 17th 2012 - Bench Press Day

Bench Press

60kg (132 lbs) x 8
90kg (198 lbs) x 3
100kg (220 lbs) x 3
120kg (265 lbs) x 1
130kg (287 lbs) x 2+1*
137.5kg (303 lbs) x 1 (equal to PR)
140kg (309 lbs) x 1 (PR!)
120kg (265 lbs) x 4+1*

*lifted butt

Pullup

BW x 14

[hbriem]

Friday May 18th 2012 - Deadlift Day

Deadlift

70kg (154 lbs) x 5
120kg (265 lbs) x 5
150kg (331 lbs) x 3
180kg (397 lbs) x 1
200kg (441 lbs) x 1
220kg (485 lbs) x 1
230kg (507 lbs) x F
180kg (397 lbs) x 2,2,2,2

Damn. I didn't make 230 and tore my hand up again trying. Not good.

Press

50kg (110 lbs) x 5
60kg (132 lbs) x 5
70kg (154 lbs) x 1
72.5kg (160 lbs) x 5,5,4

[Callador]

Grats on the nice bench PR! :-)

[hbriem]

Thanks Lester.

I'm flying to New York this afternoon for my son's college graduation. Staying in Brooklyn for a week.

[hbriem]

Tuesday May 29th 2012 - Deadlift Day

Squat

20kg (44 lbs) x 5
50kg (110 lbs) x 5
70kg (154 lbs) x 5
100kg (220 lbs) x 1

That could have gone better. My knee felt OK after a week of walking and I decided to take it for a test drive. Didn't really find a groove and on 100, got a sharp pain on the inside of the knee cap. Same spot as has been bothering me for the past year. So I quit for now.

Deadlift

100kg (220 lbs) x 5
140kg (309 lbs) x 5
180kg (397 lbs) x 5
200kg (441 lbs) x 3

Not bad, but illustrates nicely why I don't like ramping approaches. 180x5 was not really hard enough to be a "work set", but hard enough to make 200 feel heavy. 180x1 would have let me do 200x5 and then I could have done backoff sets if desiring more work. Of course I'm not at 100% after 10 days of random Big Apple debauchery.

Press

50kg (110 lbs) x 5
60kg (132 lbs) x 5,5,5

Pullup

BW x 10,10,10

It's good to be back in the gym.