Ed's Log

[Rascal]

Squat-
45x10
135x5
185x5
225x5
275x3
345x5
365x5
390x7
[PR. Today felt like an off day, but somehow I put together a solid set. One thing I did differently was to make sure that I was breathing hard and bracing the same for every rep.]

Seated Leg Curls-
70x15x3

Leg Extensions-
70x15x3
[Quads were shaking crazily during these. Squats must have hit them hard.]

Barbell Curls-
70x12x3
[SS with the extensions.]

[Rascal]

Press-
75x5
90x5
110x3
145x3
150x3
160x[6(strict)+4(push press)]
[I figured that I might as well overload the set with some push presses when strict pressing was failing. It worked out well.]

DB Arnold Press-
25x10x3

DB Shoulder Box-
5x10x3
[SS with the Arnold presses.]

I actually had to sit down for awhile after this because it hurt my shoulders too much to carry my gym bag...

[Rascal]

Had a full body massage on Sunday. As usual, I was told my muscles are beyond extremely tense and that I need to do something about it.

Deadlift-
135x5
225x5
315x3
405x3
445x3
475x5
[Pretty good considering how much I’ve had to scale back my training. I might be in line to almost tie a PR next deadlift day.]

DB Shrugs-
60x10x5

Seated Machine Row-
150x10x3
[It’s time to actually build up my back.]

[Rascal]

From Thursday of last week:

Bench-
45x10
95x5
135x5
165x3
220x3
230x3
245x6
[Not really happy with this. Was looking for 7, but I don’t think that I would have had it even with a spotter.]

DB Pec Fly-
40x10x3

Barbell Curls-
70x10x3

Arm Extension Machine-
90x10x3
[SS with the curls.]

Incline Press Machine-
100x10x5

[Rascal]

Today:

Squat-
45x5
135x5
225x5
275x3
365x3
385x3
410x6
[Squat felt amazing today. I probably could have squeezed out 7 or even 8 reps, but I left some in the tank. Pretty happy with this. I’m probably close to matching my peak in squats. The real tell will be the number of reps I get on the 1+ day.]

DB Curls-
40x10x2
[Was waiting for the leg machines to open up.]

Seated Leg Curls-
100x10x3

Leg Extensions-
100x10x3

Barbell Curls-
60x15x2

[Rascal]

Press-
45x5
95x5
135x5
150x3
170x4
[The bar got out in front of me for the last rep. If I had tried, I would probably have had another rep... Still this is a pretty good PR. Best 1RM was 185 a couple summers ago.]

DB Arnold Press-
30x10x3

DB Shoulder Box-
5x10x3
[SS with the Arnold presses. It’s almost impossible to move after these without a lot of pain.]

[Rascal]

Deadlift-
135x5
225x5
315x3
405x3
445x3
495x3
[May have had a grinder or two in the tank, but I chose not to find out. This is near-PR level and I wasn’t feeling 100%, so I’m happy.]

DB Shrugs-
70x10x5
[Operation get offensively big traps.]

Seated Machine Row-
160x10x3
[Operation build up the back.]

Barbell Curls-
70x10x3
[Operation arms everyday / operation get offensively big arms. SS with the rows.]

People seem to judge strength (myself included) off of arm size and traps, so it’s time to give the people what they want. Plus it’s fun.

[Rascal]

Bench-
45x10
95x5
135x5
165x3
205x3
230x3
260x3
[Could be better, could be worse. 315 (or 300 even) is still a pipe dream.]

DB Pec Fly-
45x10x3

Barbell Curls-
70x10x3
[SS with the flys.]

Tricep Pulldowns-
110x10x3

Chest Press Machine-
110x10x3

I was considering squatting today instead of doing the upper body accessories in order to finish off this cycle, but then I realized that I have to move this weekend and I don’t want to be exceedingly sore for that.

[Rascal]

I missed quite a few days due to moving and getting a really bad cold, but I’m back. I decided to go ahead and skip the last day of the last cycle because of the hiatus (435 on squats probably wouldn’t go well). With this new cycle, I picked numbers that will result in my future working sets being closer to the target number rather than 3-5+ reps more. This should make the last 4 days of the program more interesting and the days leading up to them harder.

Press-
45x5
95x5
135x5
150x5
155x5
165x5
[Barely hit all 5, which is what I was looking for.]

DB Arnold Press-
40x10x3

DB Curls-
35x8x3
[Hitting curls every session. No exceptions.]

DB Shoulder Box-
15x5x3

It feels good to be back!

Side note: My traps are noticeably bigger. The shrugs on DL day must be working.

[Oldster]

There you are, you rascal you! I wondered, seems this crap caught you, too. Hope your move was fruitful.