hamburgerfan's log chapter 2: histories of gluttony and diligence
I just got a new job, and with it a new program and a new log. I'll be following JP's program as described in this thread.
I will be doing sumo deadlifts instead of conventional. Partly because I am much better at them, and partly because I've been having some knee trouble lately, and I think a exercise with less knee involvement on wednesday will help with that. It seems to be working so far.
I will also be following JP's suggestion of doing chinups daily, starting with 5x4 and building up from there.
Here are the workouts from my first week:
Bench Press: 2x5, 1x12 @ 145 lbs
Squat: 2x5, 1x10 @ 285 lbs
Power Clean: 5x3 @ 110 lbs
Press: 2x5, 1x8 @ 95 lbs
Sumo Deadlift: 1x20 @ 240 lbs
Bench Press: 2x5, 1x11 @ 147.5 lbs
Squat: 2x5, 1x12 @ 290 lbs
Press: 2x5, 1x8 @ 97.5 lbs
Squat: 2x5, 1x10 @ 295 lbs
Squats were a little disappointing today. I was just banging through the reps as fast as I could, and my form suffered a little as a result. Depth was passable, but not great. Next time I'll take it more slowly and carefully, and I'll breathe a little more between the last reps, which I believe will let me do more reps.
Bench Press: 2x5, 1x10 @ 150 lbs
Sumo Deadlift: 1x20 @ 250 lbs
Very good workout. I'm surprisingly good at sumo deadlifts, given how much I suck at conventional.
I increased my daily chinups to 6x4 today.
Press: 2x5, 1x8 @ 100 lbs
Squat: 2x5, 1x10 @ 300 lbs
I'm running of about 4.5 hours of sleep, but I think I did really good today. I squatted with good form, and I pushed myself to the limit of what I could do in the final set.
Bench Press: 2x5, 1x6 @ 152.5 lbs
Hit my limit a little earlier than I would have liked.
Squat: 2x5, 1x10 @ 305 lbs
Last set was brutal. Form stayed good until my back rounded during the very last rep. Had a hard time walking up my basement stairs afterward.
So I'd like to squat 400 by the end of the year. According to this workout, my 1RM is estimated at around 405 lbs, but I'll have to see how I do when I get to heavier weights/lower reps. I think I can do it though. I have 8 weeks.
Press: 2x5, 1x7 @ 102.5 lbs
Sumo Deadlift: 1x20 @ 260 lbs
Very hard set. My forearms and hamstring were burning towards the end. My form was quite sloppy though, not because I was using too much weight, but because I wasn't paying enough attention. That will be remedied next time.
Bench Press: 2x, 1x9 @ 155 lbs
Squat: 2x5, 1x9 @ 310 lbs
Press: 2x5, 1x8 @ 105 lbs
Today I remembered to do my first several reps on one breath, and it helped.
Squat: 2x5, 1x9 @ 315 lbs
I wanted to get 10, but my form broke down at 9, so I stopped there. 1RM is estimated at 405-410 lbs.
As an interesting side-note, I was able to touch my toes without bending my legs for the first time in my life today. Squatting must really loosen me up, because I can only do it after I squat.
Bench Press: 2x5, 1x6 @ 157.5 lbs
Sumo Deadlift: 1x10 @ 270 lbs
Press: 2x5, 1x8 @ 107.5 lbs
Squat: 2x5, 1x9 @ 320 lbs
Got 9 reps, then tried for a 10th but failed. My knees slid during a couple of reps, and now they're a little sore.
Heavy belted squats are a strange thing to get used to. The belt allows you to do more, but doesn't actually seem to make lesser loads feel easier. The internal pressure from the belt in conjunction with the valsalva maneuver makes it feel a lot more intense.
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