Johnny's turning 50 SS log

[JohnnytheGeek]

12 Apr 12

Trying to get back into the swing of things
BW:248

Squat: 45X5X2, 95X5, 125X4, 150X3, 165X5X3
Bench: 45X5X2, 95X5, 135X3, 145X5X3
Back Ext: w/10 lbs. 3X10, supersetted with assisted chins, 3XF: 9,6,3 with green band.

Last rep on the last two sets of squats I'm fighting the good morning tendency, trying to keep bar path vertical. Coming out of the hole, I'm shoving my knees out so much that I'm rolling onto the outside edges of my feet.
Bench went OK, with the continued weakness on my right side compared to my left.
I think that was the most reps I've done on chins.

[JohnnytheGeek]

15 Apr 12 - Sun.

Squat: 45X5X2, 95X5, 125X4, 150X3, 167.5X5X3
OHP: 45X5X2, 65X5, 85X5(forgot to stop @ 3), 96.25X5,4,3
PC: 45X5X2, 65X5, 80X3, 95X5X3
Chins 5X3 with green band

Squat: Tried turning my toes out some more (like 40+ degrees) to see if that would help with getting enough tension at the bottom whereas before my knees felt like they were outside of my feet when I shoved them out trying to maintain back angle. Seemed to help a bit.
OHP: Still power cleaning the bar from the floor. Looking into making or borrowing squat stands. Not sure if that was the reason for not making the reps considering how good 95 felt last week.
PC: Feeling smoother after my lesson with coach. I think I'm starting to get the hang of this lift finally. Right elbow flared up a little afterwards, though.
The chins went pretty easy. Deciding how to add some weight or try going to next smaller band.

[JohnnytheGeek]

18 Apr 12 - Wed.

12 Apr 12

BW:245

Squat: 45X5X2, 95X5, 125X4, 155X3, 170X5X3
Bench: 45X5X2, 75X5, 105X4, 135X3, 147.5X5X3
Back Ext: w/12.5 lbs. 3X10, supersetted with assisted chins, 3XF: 9,5,4 with green band.

Working my way back up.

[JohnnytheGeek]

30 Apr 12 - Mon.

BW:241

Things have been busy around the house and now I'm paying the price for the long layoff. I decided to try to repeat last weights used.

Squat: 45X5X2, 95X5, 125X4, 155X3, 170X5X3
OHP: 45X5X2, 65X5, 80X3, 96.25X4,3,1
DL: 95X5, 135X4, 175X3, 205X2, 225X5
Chins with blue band: 4,3,1

Squat: My current area of focus is trying to maintain back tightness at the bottom. It seems with the belt on, it's harder for me to have back awareness.
OHP: Still power cleaning the bar from the floor. Looking into making or borrowing squat stands. This is where the layoff really showed itself. Need to drop back a bit.
DL: Felt OK. Should be able to move up.
Chins: Moved down to Blue band. Encouraged that I even made some reps. I think a BW chin up is on the horizon.

[JohnnytheGeek]

1 May 12 - Tues.

Decided to start some interval training.

Concept 2 rower, 5 minute warmup ~2:30/500m, then :15/:60 work/rest cycles X11, then a couple of minute cool down.

[JohnnytheGeek]

2 May 12

Squat: 45X5X2, 95X5, 125X4, 155X3, 172.5X5X3
Bench: 45X5X2, 75X5, 105X4, 135X3, 147.5X5X3
Back Ext: w/12.5 lbs. 3X10, supersetted with assisted chins, 3XF: 11,5,4 with green band.

Repeated last session weights except squat since it's been 2 weeks since I benched. 11 reps is the most I've ever done on chins with assistance. Without band, I can do one "forehead up". :-).

[JohnnytheGeek]

7 May 12 - Mon.

Squat: 45X5X2, 95X5, 125X4, 155X3, 175X5X3
OHP: 45X5X2, 65X5, 85X3, 96.25X5X3
PC: 45X5X2, 65X5, 85X3, 100X3X5 PR
Chins 5,4,3 with blue band

Squat: One of those sessions where going in I felt crappy, tired, but once under the bar, I was determined to make the lifts. Squats felt better than I anticipated.
OHP: Still power cleaning the bar from the floor. Last 2 reps were ugly but got done.
PC: Still need more practice. A couple of reps were ugly.
Most chin reps on the blue band. 5X3 soon.

[JohnnytheGeek]

9 May 12 - Wed.

Squat: 45X5X2, 95X5, 125X4, 155X3, 177.5X5X3
Bench: 45X5X2, 75X5, 105X4, 135X3, 148.7X5,4,5
Back Ext: w/15 lbs. 3X10, supersetted with assisted chins, 3XF: 12,5,4 with green band.

[JohnnytheGeek]

14 May 12 - Mon.

BW:238

Squat: 45X5X2, 95X5, 135X4, 160X3, 180X5X3
OHP: 45X5X2, 65X5, 85X3, 97.5X5,5,4
DL: 95X5X2, 135X4, 175X3, 205X2, 230X5
Chins 5,5,4 with blue band

Squat: Grinding out the reps. Had my hips shoot back a bit coming out of hole. Never noticed that before.
OHP: Still power cleaning the bar from the floor. Ran out gas on last set.
DL: Meh.
Most chin reps on the blue band. 5X3 next time?

[JohnnytheGeek]

21 May 12 - Mon.

Out of town over the last week and away from barbells,

Squat: 45X5X2, 95X5, 135X4, 160X3, 180X5X3
Bench: 45X5X2, 75X5, 105X4, 135X3, 148.7X5X3
Back Ext: w/17.5 lbs. 3X10, supersetted with assisted chins, 3XF: 10,6,4 with green band.

Felt weak during warmup on squat, so just repeated last working rate. I use a heart rate monitor to see what my peak rate is after I finish a set and it indicated that it wasn't as high as my work sets from a week ago. Back to moving up in weight. Also, one week layoff really shows itself on chins.