djl236's log

[djl236]

Tuesday 1/30/2018

Squat
45x3x5
135x5
225x3
315x3
385x1
420x3 @ 8

12 Mins on the bike.

Thursday 2/1/2018

Circuit x 3:
BB Curls 85x10
Pushups BW x 10
Chinups BW x 10
Rolling DB Triceps Extensions 35s x 10

15 Mins on the bike

Deload done.

[djl236]

Doing a short 6 week + 1 deload week cycle again with this programming. Adding in RDLs for a few weeks.

Week 1

Sunday 2/4/2018

1 Inch Deficit Deadlift
135x4
225x4
315x4
405x4
435x4 @ 8
455x4 @ 9 - PR
425x4 @ 9

Press - all reps paused at the bottom.
45x10
95x5
135x3
155x2
175x1
195x1 @ 8
205x1 @ 9
185x4 @ 8
195x4 @ 9 - PR
185x4 @ 9

3ct Paused Bench
135x4
185x4
225x4
275x4 @ 7
285x4 @ 8
300x4 @ 9 - PR
290x4 @ 9


Tuesday 2/6/2018

Squat
45x3x5
135x5
225x3
315x3
385x3
420x3 @ 8
440x2 @ 10 - Failed rep 3. Misgrooved and pitched forward on rep 2 which killed me. Tried the 3rd rep anyway, pitched forward a little, couldn't get. I'll get it next time.
415x3 @ 9

Competition Pause Bench
45x10
135x5
185x3
225x3
275x3
300x3 @ 7
310x3 @ 8
320x3 @ 9
305x3 @ 9

RDLs
135x6
225x6
275x6
305x3x6 @ 8

Weighted Chins - BW + 30lbs
2x8

[djl236]

Thursday 2/8/18

Rack Pulls
135x4
225x4
315x4
405x4
475x4 @ 7
500x4 @ 8
515x4 @ 9
495x4 @ 9

Pin Press - Chin level
45x10
95x4
135x4
155x4
175x4 @ 7
185x4 @ 8
195x4 @ 9.5
175x4 @ 9

Close Grip Bench
135x5
185x5
225x5
265x5 @ 7
280x5 @ 8
290x5 @ 9
275x5 @ 9
Close grips felt weak today. Was hoping to PR but I knew it wasn't there.

[djl236]

Week 2

Sunday 2/10/2018

Deadlift
135x5
225x3
315x2
405x1
470x1
500x1 @ 8
515x1 @ 9.5...almost 10. Shitty. Heavy.
460x4 @ 8.5 almost 9. Awful, I don't think I rested long enough after the 515.
470x4 @ 10 - hitched the last rep. PR though. First three reps were good. Last rep I was just smoked and tired. Coming off another nasty sinus infection currently (on antibiotics for this one. I've been getting one every 4 weeks since late October).
445x4 @ 9 - best set of the day.

Press - all rep sets paused at the bottom for each rep.
45x10
95x5
135x3
155x2
175x1
195x1 @ 8
205x1 @ 9
185x4 @ 8
195x4 @ 9
185x4 @ 9

2ct Paused Bench
135x4
185x4
225x4
280x4 @ 7
290x4 @ 8
305x4 @ 10
290x4 @ 9
Felt weak on these today.

[djl236]

Tuesday 2/13/2018

Squat
45x3x5
135x5
225x3
315x2
385x1
435x1 @ 8
455x1 @ 9
400x4 @ 8.5 - Awful. Felt like 600lbs, WTF?
410x4 @ 8 maybe 8.5. Felt lighter than 400 and moved well. Weird
420x4 @ 9. Felt the same as 410.
No fatigue.

Competition Pause Bench Press
45x10
135x5
225x3
275x2
300x1
325x1 @ 8
340x1 @ 9 - Smooth.
300x4 @ 8
315x4 @ 10. Form was great on all reps, just the last rep really slowed nearing lockout.
300x4 @ 9

Weighted Chins - BW + 35lbs
2x8

RDLs
135x6
225x6
305x3x6 @ 8

[djl236]

Thursday 2/15/2018

Rack Pulls
135x4
225x4
315x4
405x4
475x4 @ 7
500x4 @ 8
525x4 @ 9
500x4 @ 9

Pin Press - Chin level
45x10
95x4
135x4
155x4
180x4 @ 7.5
190x4 @ 8.5
195x4 @ 9
175x4 @ 8
175x4 @ 9

BB Rows
135x4
225x4
315x4
345x4 @ 8
365x4 @ 9
345x4 @ 9

[djl236]

No training so far this week and probably not at all. I have the flu. Influenza strain A. FML.

[JAM]

No training so far this week and probably not at all. I have the flu. Influenza strain A. FML.

GODDAMMIT! It is a brutal strain this year. My business partner got it, and it put him on his ass for a solid week.

[djl236]

It blows. I got the shot months ago and apparently it helped with the severity of the symptoms.

I feel pretty good today but I think I'm still contagious for another 24 hours.

[djl236]

First post-flu workout.

Mac said do all 3s, working up to a 9. No fatigue sets. Keep the volume low.

Wednesday 2/21/2018

Deadlift
135x3
225x3
315x3
405x3
440x3 @ 7
465x3 @ 8.5/9

Press
45x10
95x5
135x3
155x3
175x3
190x3 @ 8.5

3ct Paused Bench
135x3
185x3
225x3
275x3
300x3 @ 9