Chasing Curls and Gainzzz

[ChasingCurls69]

1/9/17, BW 204.5

Squats- 255lbs 5x5
Press- 115lbs 4x5
RDL- 300lbs x5, 320lbs 2x5
Chins- +45lbs x4, 3, 3; +0lbs x9, 7

Squats were really solid and about rpe 7 throughout. One rep was a little forward out of the 25. Press AIDS wore off with an adjustment to my grip and pressing in a different spot. Wolf said to get my abs a little tighter while reaching with the hips. Press programming has changed so I should probably write that out. RDLs were hard but looked good, and hamstrings were lit up after. Chins had AIDS because of benching+arms yesterday, then pressing and RDLs today left my triceps and lats rekt.

Press programming after talking to MJ and Wolf:

Monday- Press 4x5 LP, Weighted chins 3x5
Wednesday- Press 3x3@90%, Bench 5x5@7-7.5
Friday- Press 4x5 LP, chins 3-4 sets
Saturday- Bench 3x5@7-8, 10 minutes arms.

After LP for press runs out, I want to switch to something Hanley-esque/RTS-esque with this frequency since I think the frequency and volume will work better with the press than what was pretty close to straight TM.

[ChasingCurls69]

1/11/17,

Press- 105lbs 3x3 no belt
Fronties- 195lbs 3x3
Bench Press- 180lbs 5x5 @7-8
Power Cleans- 86kg 5x3

Press moved well, and beltless seems like a good choice for this day. Fronties only gave me hipflexor AIDS on the first warm up set. Benching moved really well, and I tracked most of my sets with OpenBarbell to help gauge rpe vs. bar speed and see if ROM was consistent. Last set was harder than the rest mostly because of short rest. Came back an hour after benching for power cleans, which had some arm bend right before the jump that made my rack slow.

[ChasingCurls69]

1/16/17,

Had to call it on ID after a 285x1 squat and 120x1 press because of The AIDS I had. Seemed to be recovered today the trenning reflected that.

Squats- 255lbs 5x5
Press- 120lbs x4, 115lbs 3x5
RDL- 320lbs 3x5
Chin Up- +45lbs 3x5*, +0 x7, 5

Squats could've been done at 260 but despite being easy the last set was noticeably forward/hips shot back. Press is still suffering from lack of food while sick and lack of volume for the two training sessions I missed. Will do 2.5lbs jumps. RDL was fine, but weirdly hard on grip for one set even with straps. Chins hurt my left elbow and weren't particularly strong, but this is a rep improvement. Disappointed by the back off set so I did another. Chins are down so I need to fix that.

[ChasingCurls69]

1/18/17,

Press- 107.5lbs x3, 3, 4 no belt
Fronties- 195lbs x1+2 (hit safeties), 3, 3
Bench Press- 182.5lbs 4x5, 175lbs x5
Power Cleans- 83kg x3, 85kg x3, 87kg 2x3@shitty, 85kg x2

[ChasingCurls69]

1/20/17, Holy Shit training was actually good.

Squats- 285lbs x5, 270lbs x5
Press- 117.5lbs 4x5
Deadlift- 397lbs 2x5
Chin Ups- x8, 8, 8, 10

No longer down with the sickness, and weight loss was minimal. Top set was like an 8.5 at most although the back off set didn't feel as ez. Press moved decently, abs were better for most reps. The first rep of 1 or 2 sets was forward; still need to stay tight while taking a breath and take the breath before I completely run out of air. Deadlifts were fucking incredible for an 11lbs jump after 2 weeks without deadlifting. Chin ups didn't suffer as much from deadlifts, but I didn't want to max out reps and then have to rest 5+ minutes.

I noticed on deadlifts that the bar gets away from my right side during heavy sets because the bar shifts forward on the side when i put it down, and not standing up to reset left me not noticing it so I pulled with the bar out of place. Pulling the right side in before each rep and checking fixed this nicely.

[ChasingCurls69]

1/21/17,

Bench Press- 185lbs x5, 187.5lbs x5, 190lbs x5
Curls+LTE's- 75lbs 32+25 in 10 minutes.

Wasn't sure about recovery for heavy bench since Wednesday sucked. Ramping sets ended up being the same volume as 187.5lbs 3x5.

[ChasingCurls69]

1/24/17,

Squats- 260lbs 5x5
Press- 120lbs 5x4@Grody back
RDL- 325lbs 3x5
Chin Ups- +45lbs x5, 5, 4@grip was bad.

Squats were pretty good; although at one point I thoughy I was forward, but the next rep was behind the midfoot and sped up as the bar came forward (back to the midfoot). Press made something around my left erector hurt enough to affect pressing; it was worse when my wrists bent back and I had to layback more to finish a rep. RDLs felt like my back was rounding a little but looked fine on video, so I guess they are just really hard. Chin ups were better for the first two sets and the elbow AIDS is gone, but I didn't have the grip for the last rep.

[ChasingCurls69]

1/25/17,

Fronties- 200lbs 3x3
Press- 110lbs 3x3 no belt
Bench Press- 182.5lbs 5x5
Power Cleans- 14 reps EMOM 85kg x1, 86x1, 87 10x1, 85x1, 80x1; 80kg x3

Fronties were ez and done with a full grip on the bar. Press started a little grody but my back got better as it went on. Bench was between rpe 7-8 through first 4 sets with min bar speed between .22-24m/s. Last set was a 9.5 because I shit the bed on the last rep and dropped to .15m/s, which means at least I am getting better at grinding. Power Cleans had shitty catches. Most were vaguely forward; 80kg at the end was much better.

[ChasingCurls69]

1/27/17,

Squat- 290lbs x5, 275lbs x5
Press- 122.5lbs 5x4
Deadlift- 408lbs x5

Squats are consistently going back up again; top set could've had knees out a little moar. Back-off set is consistently harder for some reason. Press is bothering my back a little bit less, but I added weight and stuck with the fours. Will just run this out and hopefully get closer to 140 before having to switch. Deadlifts were done in about 10 minutes and done on a WL bar instead of B&R. Stance was slightly off, knee came in a little on rep and then bar speed picked up as soon as the knee went back out. Might do a beltless set at 90% tomorrow.

[ChasingCurls69]

1/28ish/17,

Bench Press- 190lbs x5@10 ):, 5@9.5, 5@9.25
Chin Ups- 9, 9, 9, 8
Curls- 75lbs x8, 8, 6, 5; 45lbs x8

Wasn't focused or super warm for the first set; probably missing some thoracic extension and leg drive. Each set got easier, and it's a small increase over last week. Chin ups were surprisingly ez. Pump quarantine level was SARS after curls; by the time I did the empty bar set, it was almost to failure.