Pain's Log

[Pain]

Wednesday 7-1-09

Press

45 x 5
45 x 5
65 x 4
75 x 4

85 x 5
85 x 5
85 x 5

Squat

45 x 5
45 x 5
95 x 5
115 x 3

145 x 5 (3:00 rest)
145 x 5 (3:00 rest)
145 x 5

Chin Up

BW x 11 (3:00 rest)
BW x 6 (3:00 rest)
BW x 6

GHR

25 x 8 (3:00 rest)
25 x 6 (3:00 rest)
BW x 10


Comments :

I think the difficulty with press last week was due to my new wider grip and trying to keep wrists strait with squats that was having an effect on my shoulders so I press first for now on.

[Pain]

Friday 7-3-09

Squat

45 x 5
45 x 5
115 x 5
135 x 3

150 x 5 (3:30 rest)
150 x 5 (5:00 rest)
150 x 5


Saturday 7-4-09

Bench

45 x 6
95 x 5
115 x 4

142.5 x 5 (3:30 rest)
142.5 x 5 (5:00 rest)
142.5 x 5

Row

115 x 5
135 x 2

142.5 x 5 (3:00 rest)
142.5 x 5 (3:00 rest)
142.5 x 5

Tri extension/Barbell Curl

50 x 8/50 x 8
50 x 8/50 x 8
50 x 8/50 x 8


Comments :

- had a bad headache after work on Friday so I just did squats and finished the rest on Saturday

[Pain]

Monday 7-6-09

Squat

45 x 5
45 x 5
115 x 5
135 x 3

155 x 5 (3:00 rest)
155 x 5 (5:00 rest)
155 x 5

Press

45 x 5
65 x 4
75 x 3

87.5 x 5
87.5 x 5
87.5 x 5

Dead lift

135 x 5
155 x 3
185 x 1

210 x 5

Pull Up

BW x 7 (3:00 rest)
BW x 5 (3:00 rest)
BW x 5


Comments :

- my last session with 150 i noticed watching the vids taken during the first and second set I was rounding my back to much on the bottom, I was dropping down to fast and relaxing my hamstrings and corrected the issue on my third set, today all sets with 155 were good

- press felt so easy today

- played with form a little for deadlifts and they felt way harder, I think I was getting to low and making it an all leg exercise. I read through the first few pages of the Deadlift chapter and need to finish through it.

- pull ups sucked, did them a few hours later and wasn't warmed up

[Pain]

7-8-09 Wednesday

Squat (recovery)

45 x 5
45 x 5
95 x 5

125 x 5
125 x 5
125 x 5

Bench

95 x 5
115 x 3
135 x 1

145 x 5
145 x 5 (5:00 rest)
145 x 5 (5:00 rest)

Row

115 x 5
135 x 3

145 x 5
145 x 5
145 x 5

Weigh In : 169 @ next morning


Comments :

My back was very sore from Mondays session. I either pulled a muscle or just had never worked it that hard before and was still sore the day of this workout. Im going to do light squats and deadlifts on Wednesdays for now on.

Bench is a pr for sets across and I made sure I gave plenty of rest between sets.

[Pain]

Monday

Squat
Bench/Press
Row/Chin Up
GHR
Roman Chair Sit ups

Wednesday

Light Squat
Bench/Press
Row/Chin Up
Dead lift

Friday

Squat
Bench/Press
Row/Pull Up
CGB (decline)
Barbell Curl
Tri extension


going to do my lower assistance on Mondays and arm assistance on Friday. I would like to do dips but have no way to do them so am going to do close grip bench on a decline to try and mimic the movement. The assistance work shouldn?t affect my other lifts. I have three days to recover from the lower work on Monday and two days to recover after the arm work on Friday.

I picked up a GHR bench about a year ago for $25 dollars (bragging) at a thrift store and it looks just like the one being used in the picture showing GHRs and Roman Chair situps on page 270 Starting Strength 2nd edition. Im gonna start off slow with situps doing maybe 1 set at first cause I havnt did them in awhile and remember how sore they make me.

[Pain]

Friday 7-10-09

Squat

45 x 5
45 x 5
115 x 5
135 x 3
145 x 1

160 x 5 (5:00 rest)
160 x 5 (5:00 rest)
160 x 5

Press

45 x 5
65 x 4
75 x 3

90 x 5
90 x 5
90 x 5

Chin Up

BW x 11
BW x 6
BW x 5

CGB (decline)

45 x 5

95 x 8
95 x 8
95 x 8

Tri extension/Barbell Curl

52.5 x 8/52.5 x 8
52.5 x 8/52.5 x 8
52.5 x 8/52.5 x 8


Weigh In : 170 @ morning


Comments:

I was afraid I wasnt going to be able to squat but it went really well. I definintely pulled something in my back from Mondays deadlifts but its mostly healed now.

[Pain]

Monday 7-14-09

Squat

45 x 5
45 x 5
115 x 5
135 x 3
145 x 1

165 x 5 (5:00 rest)
165 x 5 (5:00 rest)
165 x 5

Bench

95 x 5
115 x 3
135 x 1

147.5 x 5 (6:00 rest)
147.5 x 5 (6:00 rest)
147.5 x 5

Row

115 x 5
135 x 3

147.5 x 5 (3:00 rest)
147.5 x 5 (3:00 rest)
147.5 x 5

GHR

25 x 8 (3:00 rest)
25 x 5 (3:00 rest)
BW x 9

Roman Chair Sit ups

BW x 8 (2:00 rest)
BW x 8



Comments :

- squats are getting hard, last rep I had to do was ugly, should have given myself more rest before that last set

- Bench pr

- Ive been doing my rows at somewhere between a 45 and 90 degree angle. I have tried the "deload the weight style" but just never got comfortable with doing it that way. I like doing it my way but when the weight gets heavy for me the range of motion decreases so I dont care to list prs for them.

[Pain]

Wednesday 7-15-09

Squat (recovery)

45 x 5
45 x 5
115 x 4

135 x 5
135 x 5

Press

45 x 5
65 x 4
75 x 3

92.5 x 5
92.5 x 5
92.5 x 5

Dead lift

135 x 5
155 x 3

185 x 5

Pull Up

BW x 9 (3:00 rest)
BW x 6 (3:00 rest)
BW x 5


Comments :

- reset a little on Dead lifts
- finished this in under an hour

[Pain]

7-17-09 Friday

Squat

45 x 5
45 x 5
115 x 5
135 x 3
150 x 1

170 x 5 (8:00 rest)
170 x 3 (8:00 rest)
170 x 3

Bench

95 x 5
115 x 3
135 x 1

150 x 5 (7:00 rest)
150 x 5 (7:00 rest)
150 x 5

Row

115 x 5

135 x 5 (3:00 rest)
135 x 5 (3:00 rest)
135 x 5

Weigh In : 171 @ morning


Comments :

- sleep pattern has been messed up all week for me and it might have effected me this workout

- I couldnt get a vid of squats but my girlfriend said my form is starting to break down, goodmorningish squats and not keeping bar over mid-foot during the whole movement, Ill re-attempt 170 next session

- bench pr, last rep on every set was slow

- skipped my assistance work

[Pain]

Monday 7-20-09


Squat

45 x 5
45 x 5
115 x 5
135 x 3
150 x 1

170 x 5 (6:00 rest)
170 x 5 (8:00 rest)
170 x 5

Press

45 x 5
65 x 4
75 x 3

95 x 5
95 x 5
95 x 5

Chin Up

BW x 9 (3:00 rest)
BW x 6 (3:00 rest)
BW x 5

GHR

25 x 7 (3:00 rest)
25 x 6 (3:00 rest)
BW x 9

Roman Chair Sit Up

BW x 8 (1:30)
BW x 8 (1:30)
BW x 8


Comments :

- finally got a squat pr for sets across, i got up to this weight a while back but didnt get anywhere near it after due to being inconsistent with training

- press was a challenge but I feel I have improved enough to get some prs with this in the next week