Pain's Log

[RandallH1989]

Good job on the squat PR. I'm sure you know consistency is the key!

Check out my log on here too if you want. I'm a tall skinny bastard as well.

[Pain]

Thanks man, now I want 185 for 3 sets of 5, I will be following your log for sure.

[Pain]

Wednesday 7-22-09

Squat (recovery)

45 x 5
45 x 5
115 x 5

135 x 5
135 x 5

Bench

95 x 5
115 x 3
135 x 1

152.5 x 5
152.5 x 4
152.5 x 4

Dead lift

135 x 5
155 x 3
165 x 1

190 x 5

Row

115 x 5

137.5 x 5
137.5 x 5
137.5 x 5


- will go with same weight on bench next time, Ive added 10 lbs to my bench since the last time I reset it, 152.5 x 5 is a pr

[Pain]

Saturday 7-25-09

Squat

45 x 5
45 x 5
115 x 5
135 x 3
155 x 1

175 x 4
175 x 2
175 x 2

Press

45 x 5
65 x 5
75 x 4

97.5 x 5
97.5 x 5
97.5 x 5

Pull Up

BW x 8
BW x 6
BW x 6


- was to tired after work on Friday so had to do it today

- my legs were already fatigued from work and i kinda knew it would be a bad day for squats

- Press pr for sets across so it wasnt that bad of a day

[Pain]

Monday 7-27-09

Squat (5:00 rests)

45 x 5
45 x 5
115 x 5
135 x 3
155 x 1

175 x 3
155 x 5
155 x 5

Bench (7:00 rests)

95 x 5
115 x 3
135 x 1

152.5 x 5
152.5 x 5
152.5 x 4

Row (3:00 rests)

115 x 5
135 x 2

140 x 5
140 x 5
140 x 5

GHR (3:00 rests)

BW+10 x 10
BW+10 x 8
BW x 8

Roman Chair Sit Ups (1:30 rests)

BW x 8
BW x 8
BW x 8
BW x 8


I havnt had everything dialed in the last two weeks but if I did I bet I would have gotten all the reps with squat and bench this and the last few sessions.

- Diet has been off
- Rest/sleep pattern has been all screwed up

Ive had to work alot of overtime lately but my schedule is back to normal now and I have two weeks of vacation starting this Friday. Bodyweight is at about 170 so at least I didnt lose any weight.

- resetting squats a little and am going to go with 5 lbs a week added so on the 4th week after this reset I should hit my pr again and go beyond

- got one more rep on bench and want to go with the same weight again and get all 15 reps

[Pain]

Wednesday 7-29-09

Squat (recovery)

45 x 5
45 x 5
115 x 5

125 x 5
125 x 5

Press

45 x 5
65 x 5
80 x 3

100 x 4
100 x 4
100 x 4

Deadlift

135 x 5
155 x 3
185 x 1

195 x 5

Roman Chair Situps

BW x 8
BW x 8


- nice quick session

- 100 lbs is the most ive used ever for press, kept myself from doing any really sloppy reps

[Pain]

Friday 7-31-09

Squat (5:00 rests)

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

157.5 x 5
157.5 x 5
157.5 x 5

Bench (7:00 rests)

95 x 5
115 x 3
135 x 1

152.5 x 5
152.5 x 5
152.5 x 5

Row (3:00 rests)

115 x 5

142.5 x 5
142.5 x 5
142.5 x 5

Chin Up

BW x 11


- good session today, solid form on all reps

- bench pr for sets across, felt I had another rep or two in me on that last set

- donno why I forgot to do my chins Wednesday so I threw a set in today

[Pain]

Monday 8-3-09

Squat (5:00 rests)

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

160 x 5
160 x 5
160 x 5

Press

45 x 5
65 x 5
80 x 3

100 x 5
100 x 5
100 x 5

Chin Up (3:00 rests)

BW+10 x 7
BW+10 x 5
BW+10 x 5

GHR (3:00 min rest)

BW+10 x 10
BW+10 x 7

Roman Chair Situp (1:30 rests)

BW+10 x 8
BW+10 x 8
BW x 8
BW x 8

Weigh In: 173 @ morning

- bodyweight is still moving up slowly, not counting calories or anything, just making sure I eat 4 good sized meals a day

- press pr for sets across, only took me two sessions with this weight to get all reps

- gonna start doing my chins,pull ups as recommended in Practical Programming, alternating them one day weighted and the next with no weight

[Pain]

Wednesday 8-5-09

Squat

45 x 5
45 x 5
115 x 5

130 x 5
130 x 5

Bench (7:00 rests)

95 x 5
115 x 3
135 x 5

155 x 5
155 x 5
155 x 5

Deadlift

135 x 5
155 x 3
185 x 1

200 x 5

Row (3:00 rests)

115 x 5
135 x 3

145 x 5
145 x 5
145 x 5

Roman Chair Situp (1:30 rests)

BW x 8
BW x 8
BW x 8


- keeping myself well fed and getting plenty of rest is definitely helping with the lifting

- bench pr for sets across

[RandallH1989]

You got that right about the rest and eating. I didn't realize how huge of an effect it made until I did both right!