Dan's log

[Meshuggah]

Nice Work !!

[elVarouza]

Nice Work !!

Thanks Mesh!

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03/23/13 Saturday. Volume Day.

Gym is closed today (Sunday) so had to move my planned workout to Saturday. Was worried about my hip being recovered from Thursday's squats but it ended up being fine.

Squats:

45x5
135x5
225x3
275x2 (belt)
315x1
3x5x335

Hip felt pretty good today. Had no tightness and was able to hit good depth. Had some minor form issues (asymmetric knees) on some of the reps but these all felt pretty decent for once. Getting close to PR territory on squats; my previous best for volume is 5x5x345, so 3x5x350 will be a PR when I get there. I'll probably go for 3x5x345 next Sunday.

Press:

2x5x45
95x5
135x3
155x1 (belt, wraps)
8x3x165 (PR)

Technically a PR although after doing 5x5x160 a few weeks ago it was a sure thing I'd make it.

DB curl:

30x5
45x9
45x7
40x10

I hate curls!

[elVarouza]

03/25/13 Monday. Conditioning.

Due to gym closure shit over the weekend had to swim today. Tougher than usual after doing volume.

Swimming:

17 laps total in 45 minutes

[elVarouza]

03/26/13 Tuesday. Light day.

Bench:

2x5x45
135x5
2x5x225

Chins:

3x10xBW

In and out in about 30 minutes, pretty nice.

[elVarouza]

03/26/13 Thursday. Intensity day.

Felt tired and crappy today but still got some pretty good lifts in including finally joining the 200lb club on the press.

Squat:

45x5
135x5
225x4
285x2 (belt)
345x1
375x1
405x1

Getting back into decent-ish numbers finally. I say decent because forget 400, I want 5+ on the squat. If not for this nagging hip injury I'd be there already.

Press:

45x5
45x5
95x5
135x3
175x1 (belt and wraps)
200x1 (PR)

Yeeeaaahhhh buddy! Finally getting into respectable numbers for the press. 200 has been a long time coming, especially with a 3+ bench.

Deadlift:

70kgx3
110kgx4
150kgx2
190kgx1 (hook grip)
468lbsx1 (belt, had to start mixing kg and lb plates here)
488lbsx1
468lbsx2

488 is close to my PR of 500 but the deadlift still felt shitty today. I need to put some serious poundage on this by the end of July.

DB curl:

30x5
45x10
45x10
45x10

Ended up being a good day even though I felt shitty. Really happy with the squat and press.

[Billy Mixon]

Awesome pressing dude!

[Effrim]

Nice lifting. What are you studying?

[elVarouza]

Awesome pressing dude!

Nice lifting. What are you studying?

Thanks guys! Effrim, I'm studying for my PhD in physics. Are you a student?

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03/31/13 Sunday. Volume day.

I've been feeling really sick all weekend so I decided to cut out squats today and just bench and do assistance work. In the past when I've tried to squat heavy while being sick I've made my illness much worse.

Bench:

45x10
135x5
185x3
225x2
265x1
277.5 x 5/5/4/5/5 (PR)

Missed the last rep on set 3 because I lost focus and the bar came forward off my chest towards my stomach. This is the fault of me being ill; it was really hard to focus on lifting. Everything felt pretty cloudy. I forced myself to focus as best as I could the last two sets and they went up pretty easy, so I'm counting it as a PR and definitely moving up to 280 next time.

Grippers:

CoC #1:
Right/left x 2 each
Right x 10/10/10
Left x 8/6/6

My left hand sucks!

Cable stack rows:

144x5
216x10/10/10

Pretty good day considering I'm sick. There are no signs of my bench slowing down, and the 10lbs+ of BW I'm planning to put on will definitely help with that too. Might be able to hit 350 during the summer and 365 soon after.

[Effrim]

I recently got my MS in chemistry. I find physics interesting, but hate the math!
Good
Luck in school, and nice lifting.

[elVarouza]

04/02/13 Tuesday. Light day.

Press:

45x5
45x5
95x5
135x5
165x1 (wraps)
185x1 (belt and wraps)

185 was tougher than usual, probably because I'm still sick.

Chins:

3x10xBW

Light day is pretty boring.