Tuesday, March 13
Bench: 2x5x45, 5x95, 3x135, 3x175, 3x5x195
Last couple reps on the 3rd work set were slow but not too difficult.
Tricep Ext: 4x15x55
EZ Curl bar reappeared and made these much more comfortable.
Push Ups: 4x20
3 minute breaks in between. Last 8 reps of the 4th set were a struggle.
Rower: 2x100 at 80%/1 min rest, 1x800
I did the 800 in 3:15.
Thursday, March 15
Squat: 2x5x45, 5x135, 3x185, 2x5x225
Deads: 2x5x135, 5x185, 5x215, 3x245, 1x275, 2x1x320 (VIDEO), 8x205
The most I've ever done previously is 295, so 320 is a PR for me. My back was a bit rounded on both the work reps but it didn't feel terribly difficult, probably because they were singles. The 8x205 were tough.
Barbell Row: 3x6x155
Skip rope: 4x30 sec/30 seconds rest
Been awhile since I've skipped rope, my coordination and grace leave something to be desired. I got the hang of it pretty quickly on the second interval and only hit my head a couple times.
Friday, March 16
Press: 2x5x45, 5x80, 5x95, 3x105, 2x4x125, 10x105
125 felt pretty good at 4 reps. The 10 at 105 got pretty slow at the end.
Barbell Curl: 5x8x55
I got my 24 but they looked like this: 5, 5, 3, 4, 4, 3
Monday, March 19
Squat: 2x5x45, 5x135, 5x195, 5x225, 3x255, 2x275, 5x4x295*, 10x225
*Work sets went like this: 1, 4, 3, 1, 2, 3, 3, 2, 1. It took me an hour and a half. I started taking longer breaks after the 5th set, I should have rested longer in the beginning and I don't think I would have had such a hard time. I started at 4 min. rests and at the end I was at 7-8 min. rests. I didn't think I would be able to do the 10x225 after I was done with the work sets, but after pulling off 70 lbs. it felt light and easy.
RDL: 3x135, 3x6x185
After all the squats my back was tight so the 2nd and 3rd sets were hard. My grip was fine because of the lower reps and I got some chalk.
Hill Sprints: 10x60 yards
After the marathon squat session I'm not sure my legs were even moving, but my lungs were burning so something must have been happening.
Tuesday, March 20
Bench: 2x5x45, 5x95, 3x135, 2x185, 5x5x200
I learned my lesson from the squats yesterday, I took 5 min rests during my work sets. This was my first attempt at 200 so it is another PR.
Tricep Ext: 5x10x60
The gym bought a brand new EZ curl bar which is even better. Last set was pretty tough.
Push Ups: 3x15
Nice and light today.
Rower: 2x100 @80%/1 min rest, 2x1000
First 1000 at 4:10, Second 1000 at 4:07
Thursday, March 22
Squat: 2x5x45, 5x135, 3x185, 2x5x225
Not too bad. Still felt Monday's squats a little in my quads but nothing terrible.
Deads: 2x5x135, 5x185, 5x215, 3x245, 5x6x275
My breaks got longer between each of the work sets. The last couple sets were pretty ugly but no video to prove it. My grip continues to be the weak point. I felt like if my hands were not so thrashed the rest of my body could have done the lifts cleaner.
Barbell Row: 3x8x175
I couldn't hold on to the bar at 175. I picked it up for a couple attempts but could not get more than 1 and a half reps. Dropped to 135 and did 2 sets of 15. I was able to hold on, though by rep 11 or 12 of each set the bar was hanging by my fingers. Rough day on the hands.
Sprints: 3 laps, sprint the straightaways and jog corners
Never got over to the track. By the time I was done with the lifts my ride was there and had to get home.
Friday, March 23
Press: 2x5x45, 5x75, 3x95, 2x115, 1x125, 4x1x135, 18(AMAP)x85
Doing singles makes me feel good about myself, but I can't imagine doing more than 2 at 135. This was my first attempt at 135 and another PR. It didn't feel difficult but the 4th set went up slow.
Barbell Curl: 5x10x55
I'm getting a better at these. Just a little cheating on the last couple reps of the 4th and 5th sets.
Sets actually went like this: 6, 4, 3, 4, 3, 3, 1. My hands are still pretty beat up from the deads yesterday so it hurt to hold on to the chin bar for very long.
Monday, March 26
Squat: 2x5x45, 5x135, 3x185, 2x225, 2x275, 1x305, 4x1x315
First attempt at 315, another PR. I thought 5-7 minutes would be plenty of rest but my body did not. From 275 on felt really heavy today. Work sets went like this:
5 min. rest, 1st rep, 1st attempt - got it
5 min. rest, 2nd rep, 1st attempt - missed
7 min rest, 2nd rep, 2nd attempt - got it
7 min. rest, 3rd rep, 1st attempt - missed
8 min. rest, 3rd rep, 2nd attempt - got it
9 min. rest, 4th rep, 1st attempt - got it (pretty ugly, my back went forward, the bar slid up my back, after that I just tried to get the bar back up and racked)
Video of last 3 attempts.
Hill Sprint: 10x60 yards
My right Achilles was sore from soccer this weekend, but after the 4th sprint it was fine, or other things were hurting more so I didn't notice it.
Tuesday, March 27
Bench: 2x5x45, 5x95, 3x135, 2x185, 1x205, 3x1x215, 3x205, 5x185
Another day, another PR. My first attempt at 215 and it felt pretty good.
Tricep Ext: 3x15x60
Definitely felt the volume at 15 reps but it felt good.
Push Ups: 3x20
These were pretty easy. I took longer breaks than normal because I was on a conference call during this part of my workout.
Rower: 4x500/Rest as long as it took to complete the previous one
Of all the rowing I've done, this was the hardest. My times were 1:46, 1:51, 1:57, 2:00
Thursday, March 28
Squat: 2x5x45, 5x135, 3x185, 2x5x245
These felt a little heavier than I would have liked.
Deads: 2x5x135, 3x185, 2x225, 1x275, 1x305, 8x1x315
Started with 4 minute breaks for the work sets and by the 5th set I reduced it down to 3 minutes. These felt pretty good. On sets 6 - 8 my hands were pretty beat but not nearly as bad as last week.
Barbell Row: 3x8x165
I need to video these to see if I'm bent over enough. My hands really struggle to hold on to the bar after the deadlift but I made it through today.
Sprints: 3 laps/sprint the straights, jog the corners
Didn't get these in again, workout was late today and there was a girl's soccer game at the high school track. I'm going get them in tomorrow.