Furrier's Analysis (a mathematician uses logs)

[furrier]

11/7 M
squat: 45x5, 95x5, 135x5, 165x3, 205x5
presss: 45x5, 65x5, 87x(5,4)

11/10 Th
bike for 7:28
squat: 45x5, 95x5, 135x5, 185x3
bench: 45x5, 95x5, 115x5, 136x5x2

11/14 M
bike for 5:18
squat: 45x5, 95x5, 135x5, 185x3, 205x5x2
press: 45x5, 65x5, 87x5x3

11/17 Th
squat: 45x5, 135x5, 185x3, 210x5 (forgot my 95# warmup set!)
bench: 45x5, 95x5, 115x5, 137x5x3
deadlift: 115x5, 135x5, 185x3 (alternate), 225x5 (straps)

11/21 M
squat: 45x5, 95x5, 135x5, 185x3, 210x5x2
press: 45x6, 65x5, 88x(5,4,2)

[furrier]

11/25 F
Yeah, I didn't work out on Thanksgiving Day, but I got in the next morning.
squat: 45x5, 95x5, 135x5, 185x3, 210x3 (wimped out)
bench: 45x5, 95x5, 115x5, 138x5x3 (ties my high; looking forward to upping this to 139 next time!)
deadlift: 135x5, 185x5 (alt. grip), 230x3 (PR, w/ straps; looking forward to a full set of 5 reps next time (Thurs 12/1??)

11/28 Mon
squat: 45x5, 95x5, 135x5, 185x3, 210x5
press: 45x5x2, 65x5, 88x(5,4,3)
parallel chins: 2@26.5#

[furrier]

Time to catch up on a few workouts. Although all reps are recorded in my logbook, I'm only including my top sets here.

12/2 F
squat: 215x5
bench: 139x5x3

12/5 M
squat: 215x5
press: 88x(5,5,3)

12/9 F
squat: 215x5x2
bench: 140x(5,4,5)

12/12 M
bike 7:17
squat: 220x5
press: 88x5x3
deadlift: 230x5 (straps)

12/16 F
bike 5:26
bench: 140x(4,3)

12/23 F
bike 3:42
squat: 185x4
bench: 140x(5,4)

12/27 Tu
bike 7:17
squat: 205x3
press: 90x5
dealift: 185x4 (alt)

12/30 F
squat: 212.5x5 (didn't realize I had a 5# on one end but only a 2.5# on the other end!)
bench: 140x2

1/3/2017 Tu
squat: 215x2
press: 90x3

1/7 Sat
squat: 215x3
bench: 140x5x2

1/9 M
squat: 215x5
press: 90x(5,4)

1/16 M
squat: 220x5
bench: 141x(5,3,4)
deadlift: 215x4 (straps)

For the next few weeks it's going to be hit-or-miss whether I can make it to the gym more than 1x/wk (3 kids on basketball teams, with practices on Th night, games on F night, Sat afternoon, in addition to other scheduled activities with the kids). I'll continue trying to get in 2x/wk, however.

[furrier]

Time for another update.

1/23 Mon
squat: 220x4
press: 90x(5,4)

1/27 Fri
squat: 220x5
bench: 141x(5,2,4) it's been tough completing these

2/3 Fri
bench: 115x5
squat: 220x3
press: 90x4
The squat racks were both full, so I started on bench press. As soon as I completed warmups, however, a squat rack opened up, so I went over to it and began my regularly scheduled workout. In essence, I got a little upper body warmup and a mild "low-intensity" day on bench.

2/6 Mon
squat: 225x3
bench: 141x(5,3,2)
chins: 2@26.5# assist, 1@33
First time at 2 plates on squat, I believe.

2/10 Fri
squat: 225x3
press: 91x3, 85x4
deadlift: 185x5, alt grip
I need to start doing my DLs more frequently .

2/13 Mon
squat: 225x5
bench: 141x(5,4,4)
I got feedback from observers that I was a couple inches high on my squats, so I'll drop weight and improve depth. One of the trainers at my gym is a SS fan, so it's nice to get occasional feedback from somebody who has the same perspective.

2/17 Fri
squat: 205x5 (good depth)
press: 91x(5,3,3)
deadlift: 185x4, alt

2/20 Mon
squat: 215x5x2
bench: 141x(4,3)

2/24 Fri
squat: 220x5
press: 91x(5,3,3)
deadlift: 185x5

2/27 Mon
squat: 220x5
bench: 141x5x3
First time I completed all my BP sets at 141! I'll move up next time

3/6 Mon
My (oldest) son's high school basketball tournament was last week, and they won the championship on Friday night! As a result, I didn't get a second workout in last week, but I got a little extra rest, especially for my upper body...
squat: 220x3
bench: 142x(5,4,5)
I felt great about the BP results, esp. considering I had just added a pound. Now, whether to keep aggressively increasing weight next time, or just push to finish my sets at 142...

3/9 Th
squat: 225x4
press: 90x(5,4)
deadlift: 200x5 (straps)
depth was good on squat; I felt off-balance on the first rep or two of DL then adjusted. When putting the weights away I realized I loaded the sides differently! D'oh!

3/13 Mon
squat: 225x5
bench: 143x(5,4,?)
I completed 225 with decent depth on squat. I pushed to a new weight on BP, with better form, as I improved foot positioning/leg drive and "pressing back into the bench". I felt great about the results of the first two sets, but my spotter on the third set was too hasty in assisting EVERY rep, even though he claimed, "It was all you." Okay, I claim no reps from it, but I'll treat it as a back-off set to add volume. Overall, however, pleased with SQ and BP results. Next time on BP I'll repeat the weight (and make sure I have a different spotter?).

[irongeek]

Next time on BP I'll repeat the weight (and make sure I have a different spotter?).

I hate it when I get too much help! Good workouts nonetheless!

[furrier]

3/17 Fri
I've decided to start some intermediate programming, in part acknowledging that gains are coming harder.
Squat: began using a H-L alternation. Workset today 205x5
OHP: 91x4 workset, 85x5x2 backoffs
bench: added a light day here so I'll start benching twice a week. 125x5 as workset
deadlift: 215x4

3/20 Mon
squat: 230x3 (next couple weeks will increase reps on this, then shoot for 235 in 3 weeks)
bench: 143x5x3 (look back at my recent progress on this. I'm pleased. My technique is better as I've added leg drive and back drive. Will increase to 144 next Monday.)
pulldown: 130x10 with chin grip, 10 sec rest, then 130x5 with pull grip

[furrier]

3/23 Thurs
Well today was to be a light day for me on squats, with a full press and a (light) auxiliary bench press.
After squats (workset 205x5), I worked on my press up to my 91x5 workset, but before I could get my backoff sets in (85#), my now-16-yr-old son came over and said, "Are we going to do the weights now?" He's now old enough to use free weights at the Y, so I started teaching him most of the lifts. He's rail-thin, but reached 45x5 OHP, 55x5 BP, and 105x5 squat. (I did my "light" BP in the midst of this, at 125x5.) He wandered back away before I could start teaching him the deadlift, but he's set up to make progress and seems to still have interest!

squat: 205x5
press: 91x5
bench: 125x5
deadlift: 185x5 (forgot my straps)

[furrier]

3/27 Mon
At lunch I was checking the "Report" when I saw an unmistakable picture of my current boss! It turns out he went to one of the camps this weekend.

squat: 230x4

bench: 144x(5,5,4)
I went up in weight, and I almost completed a full three sets. I guess next Monday I'll repeat at 144.

pulldowns: 130x8 with pull grip, 45 sec rest, then 130x7 with chin grip

[furrier]

3/30 Th
squat (light): 205x5
press: 91x5, 85x5
bench (light): 125x5

I then worked w/ my son on his squat (115) and bench (60)

4/6 Th
squat: 230x2
bench: 144x(5,5,4)
son: squat (125x5x3), press (50x(4,3))

4/10 M
squat (L): 205x5
press: 92x5, 85x5x2
bench (L): 125x9

4/14 F
squat: 230x2
bench: 145x(5,4,4)
son: squat (130x5x2), bench (65x(5,3,2))

4/17 M
squat(L): 205x5
press: 93x4 (PR), 85x5x2
bench(L): 125x5

4/20 Th
squat: 230x3
bench: 145x5x3 (first I've completed 3 full sets at this weight)
son: squat (130x5x2 -- better depth than last time), press (50x(5,3)), deadlift (95x5 -- 1st time he's tried this lift; learning it fairly well, although when taking the weight back to the floor he's rounding his upper back rather than keeping it flat and just hinging the hips to start down from the top)