Shawn's Log - tall, thin, young-old-guy novice

[lonestar_shawn]

Still working on some squat form issues, so I de-loaded to 155 and tried to keep very strict form on depth, knees, and hip drive. The videos still don't look perfect to me but they do look much better. Also, coach had me add in some back off sets for deadlift to get some more volume in.

Squat: 45x5, 85x5, 115x3, 135x2, 145x1
155x5x3

Press: 45x5, 65x5, 85x3, 100x2
107.5x5x3

Deadlift: 135x5, 165x5, 195x3, 225x1
245x3
225x3x2

[lonestar_shawn]

Good workout today - no failures. I hit the DL weight I failed at last week and it felt pretty easy.

Squat: 45x5, 95x5, 135x3, 175x2, 195x1
205x5x3

Bench: 45x5, 75x5, 95x3, 115x2, 135x1
142.5x5x3

Deadlift: 135x5, 165x5, 195x3, 225x1
255x5x1

[lonestar_shawn]

Squat form is much better so I'm going back up with the weight again.

Squat: 45x5, 95x5, 135x3, 175x2, 195x1
210x5x3

Press: 45x5, 65x5, 85x3, 100x2
110x5x3 - the last rep got UGLY but I worked through it.

Pendlay Rows: 45x5, 65x5, 75x3
90x8x3

[lonestar_shawn]

Bit of a crazy day today, but I got the workout in and PR'd deadlifts. Tied all time PR for bench, so at this point I'm officially stronger than I've ever been in my life and I'm 43 years old. Squat form is looking much better, and today I felt like I finally did a good job with depth and knees out for 3 full sets. Hip drive is still improving all the time.

Squat: 45x5x2, 95x5, 135x3, 175x2, 205x1
215x5x3
28 July, 215 squats - YouTube

Bench: 45x5x2, 75x5, 95x3, 115x2, 135x1
145x5x3

Deadlift: 135x5x2, 185x5, 225x3, 245x1
260x5x1

[lonestar_shawn]

Pretty tough day today - I just didn't have any energy. I made it through the squats ok. I failed on press, which I knew was coming soon. I'll reset a bit and go to 1.25 pound jumps and see how much I can extend it. Deadlifts were tough but I got them done. Two different times I tried to start the work set and couldn't break the weight off the floor. I took a 5 minute break, came back, and knocked them out.

Squat: 45x5x2, 95x5, 135x3, 175x2, 205x1
220x5x3

Press: 45x5x2, 65x5, 85x3, 105x2
112x4
95x5x2

Deadlift: 135x5x2, 185x5, 225x3, 255x1
265x5

[lonestar_shawn]

Failed bench today. I was pretty sure I would make the weight and I felt pretty good and the squats felt easy, so not sure what happened there.

Squat: 45x5x2, 95x5, 135x3, 175x2, 205x1
225x5x3

Bench Press: 45x5x2, 85x5, 115x3, 135x2, 145x1
147.5x2
147.5x3
147.5x0

Pendlay Rows: 45x5, 75x5
92.5x8x3

[lonestar_shawn]

Failed on the last set of press today, but it was quite an improvement over Monday's workout. Failied on deadlift as well but that was completely a grip failure - I started out double overhand and got two reps but the bar started slipping. Switched to mixed grip and got the 3rd rep and then I lost it.

Squat: 45x5x2, 95x5, 135x3, 175x2, 205x1
230x5x3

Press: 45x5x2, 65x5, 85x3, 105x2
112.5x5
112.5x5
112.5x3

Deadlift: 135x5x2, 185x5, 225x3, 255x1
270x3

[lonestar_shawn]

Squat: 45x5x2, 95x5, 135x3, 175x2, 215x1
235x5x3

Bench: 45x5x2, 85x5, 115x3, 135x2, 145x1
147.5x5x3

Deadlift: 135x5x2, 185x5, 225x3, 255x1
270x5x1

[lonestar_shawn]

Coach had me switch up programming a bit:

Deadlift: 45x5, 95x5, 135x5, 175x2
225x5
235x5
245x5

Bench Press: 45x5, 75x5, 95x3, 115x2, 135x1
145x5
145x5
147.5x5

2 ct paused squats: 45x5x2, 95x5, 135x3, 175x2
205x5x3

pullups: 3 sets of 2

[lonestar_shawn]

Squat: 45x5x2, 95x5, 135x3, 175x2
205x5
215x5
225x5x3

Press: 45x5, 65x5, 85x3
95x5
100x5x4

Pendlay Row: 45x5
75x8
80x8
85x8x2