swan's log

[swan]

C2 @ 2:04

Box squat
Barx10
75x10
On a new box, because video revealed my previous setup was a couple inches high. Knee hurt like hell the last couple days, don't know what I did. Meh. Back seems to think this was ok so far though.

Ring rows
BWx12,11,9,9

C2 3k @ 2:04.4
12:26.9

BW 245

Kid came today and did sq/pr/dl 165/60/205, after 2hrs sleep & no breakfast. Ah, kids.

[swan]

C2 @ 2:14

Press
Barx5x3
70x5
90x5
110x3
130x2 belt
145x5x3 belt - all rep 5s were grinders

Bench press
Barx5x2
105x5
145x5
185x3
225x5x2 belt
205x6x2
185x12

Kid came yesterday & ate all my available time, but he progressed as expected with sq/bp/dl 170/135/215. He weighed 171 on wed & the same yesterday. He's probably tired of the eating talk by now.

[swan]

C2 @ 2:24

Box squat
Barx5
75x10
95x5x2
Took some video and adjusted the box up an inch after the empty bar set. I believe I have the proper height now. At least I can do these without bothering my knee, and the back seems to continue to slowly improve overall.

Deadlift
135x5
165x5
More video, and the back looked nice and solid on all reps. Had a little rocking back at the start of the pull on a couple reps - something to be mindful of next time. Like with the squat, being conservative to maintain back improvement.

Chins
BWx1,7,7,7,7,6,6
Kind of a low energy day, and right wrist & elbows have been sore so that was enough.

Did some curl bar curls.

C2
2k 8:40
Like I said, a low energy day. But hey, at least I finished.

BW 245

[swan]

Bench press
Barx5x2
105x5
155x5
195x3
225x2 belt - ha ha this is my last tested 1RM
250x4x3 belt - well fuck me anyway
I actually went for 3 each set with an optional 4th rep if it felt good, and all the 4ths went up albeit with minimal buttmeat on the bench. Oh yeah, and getting BW bench for reps came and went recently and I didn't notice until today har har.

Went to a middle school choir concert for the daughter.

Press
Barx5x2
75x5
95x5
115x3
130x5x2 belt
115x6x2
100x10

My kid came yesterday and progressed his lifts, sq/pr/dl 175/65/220. I discovered that my "skinny guy" belt that I can barely get the last hole latched is several, well actually many, inches too big for him. Will be drilling some holes in that sucker tomorrow. Unfortunately he regressed in weight a pound despite having a weekend to feast. But that does mean he hit a BW+5 squat yesterday for 3x5. Not bad, that, but we'll see what tomorrow brings.

[swan]

No time for me to train yesterday after coaching my kid and doing other kid-related stuff with the younger ones, so here we are today.

C2 @ 2:11

Box squat paused
Barx5x2
75x5
95x5
115x5x3
Back was ok. Knee is still a bitch at random times throughout the day. It's fine & dandy with the box squat luckily. I'd skip the box if I had any confidence that I wouldn't refuck the knee somehow with a normal squat.

Deadlift
135x5
165x5
195x5
Back holding up ok so far. It's not 100% but is pain-free for significant spans of time and the pain that does come is only at about a 2 or 3 for the most part.

Skipped ring rows, just not feeling em today.

Did some curl bar oh boy.

C2 2k @ 2:03.5
8:13.9

BW 244

My kid trained yesterday for sq/bp/dl 180/140/225. I have to hand it to him, he has great determination under the bar. He said he'd never deadlifted beyond 200 before, so he thought 2 plates was pretty cool. He weight was up almost +2lbs so that was good. Got him some rogue do-wins for his wide damn feet and he liked them plenty first time out. Next up is a belt that fits which should be here tomorrow.

[swan]

2 hrs sleep - too fucking hot with our surely world melting june heat wave.

Press
Barx5x3
70x5
90x5
110x3
130x2 forgot belt, oops
147.5x5x3 belt - layback fucking city on all rep 5s all right
I must have done the 2.0 thing pretty well or none of those rep 5s would have gotten over my head so that I could then grind them up. My only thought after they were done was, fuck now I have to bench?

Bench press
Barx5x2
105x5
145x5
185x3
225x5x2 belt
205x6x2
185x10 and that was plenty

Kid came yesterday for sq/pr/dl of 185/70/230. His eating is in a race with his lifts, and so far it's about even. He was up a couple pounds from last time, which was good, but I told him his mission for the weekend was to be +4+ on Monday. Finally measured him & he is right at 6'5". He's catching on to the idea that if you've never done it before you have to actually learn to eat big. We went out to dinner after his lifts and he had a steak with sides & 2 shakes since his sister didn't finish hers.

[swan]

C2 @ 2:08

Box squat
Barx5x3
75x5
95x5
115x5
135x5x3
Back has been worse than the recent avg the past couple days, but was not bothered doing these. Just a little tired. Knee remains a bitch that won't stop bitching.

Deadlift
135x5
165x2
195x2
225x5
Had a little bit of lumbar pain @ 225, but fuck I dunno. Most of the day it feels like nothing, and then some little movement feels really bad, and then walking around feels just fine.

Chins
BWx5 - was really not feeling these at first
+8x4,5,5,5,5,5

Did some light db curls because I'm too lazy or too old to remember to get heavier dumbells.

Was going to row more, but fuck I was tired at this point.

BW 243

[swan]

Bench press
Barx5x3
105x5
155x5
195x3
225x2 belt
252.5x4,4,3 - belt
Still on the 3x3 plan and taking 4 if they'll go so eh, ok. Rep 3 on the 3rd set got away from me a little bit and it took a huge effort to bring it back, probably resulting in the fail on rep 4 because nothing else was actually super hard. Oh yeah, and I was up all night due to having to drop my kid off for a school trip at 0330 & couldn't sleep afterwards.

Press
Barx5x2
75x5
95x5
115x3
135x5x2 belt
120x6x2
105x9

Kid progressed yesterday with sq/bp/dl 190/144/235. Had him in his belt for sq & dl, which he reported did help. Observationally he held his back in the correct position much better with the belt on his work sets. He didn't gain any weight over the weekend though, sigh. Something about his mom not buying enough food or something.

[swan]

Yeah, skipped another day, I must suck or something.

C2 @ 2:06

Squat
Barx5x3
95x5
115x5 belt
135x5 belt
155x5x3 belt
Yep, squat. So far, I think I have the knee thing figured out even if it isn't 100%.
Back held up ok with the belt on. First rep or 2 of work sets was a little high, being kinda tentative after not really squatting for so long.

Deadlift
135x5
175x3 belt
205x3 belt
225x1 belt
245x5 belt
Video all reps shows form is holding up well with the belt.

BW 244

Ran out of time for anything else.

Kid trained yesterday, sq/pr/dl, 195x4,3,3/75/240. I'm sure he's not getting enough foodz in general & protein specifically because he's not tracking macros at all and just trying to eat "a lot." Although, he was up a couple lbs.

[swan]

C2 @ 2:10

Press
Barx5x2
70x5
95x5 belt
125x3 belt
135x3 belt
150x4,4,4,3 belt
Meh, on the first set rep 3 got away and I shot my wad recovering it. After that, any rep 5 was beyond hope.
And holy shit for a specific rom my back was killing me today, so I belted up early and all was well. Dunno what the deal was, as it felt fine yesterday, and now later is not as bad as it was. Huh.

Bench press
Barx5x2
115x5
155x5
195x3
230x5x2 belt
205x6x2 - easy
185x10

Kid trained yesterday, sq/bp/dl, 195/150/245. His squats were not a serious problem this time, even though his weight was the same. Huh. Once again attempted to get him to at least count his protein macros for a few days to see what he's getting. We'll see.