1.5x, 1x, 2x bodyweight, for sets

[NKT]

Nice squat!

You'll be at 1.5xBW before you know it...

[JStrong]

Nice squat!

Thanks NKT, BW is about 207, so 310 will do it.

9/19

My shoulder issue flared back up, making the top of the press hurt--not that it stopped me.

5 min warmup, level 8 elliptical

Squat
45 x 5 x 2
155 x 5 x 1
205 x 3 x 1
255 x 3 x 1

Press
45 x 5 x 2
105 x 2 x 1
135 x 5 x 3 <--PR, big wheels, blasted through this.

Deadlift

I have a form check up on these, if you'd be so kind.

135 x 5 x 1
235 x 2 x 1
315 x 1 x 1
355 x 5 x 1 <--PR. I realize they're all PRs, but the deadlifts are starting to FEEL like PRs. Slight rounding? Just fine? Totally heinous? We'll see what the peanut gallery has to say.

[JStrong]

9/21
Bodyweight 207
Lower back still pretty sore from deadlifting. Left shoulder still sore from whatever.

5 min warmup elliptical level 9

Squat
45 x 5 x 2
155 x 5 x 1
205 x 2 x 1
255 x 1 x 1
305 x 5 x 2 <--lower back just never loosened up and that damn shoulder
305 x 3 x 1 <--4th rep was high, 5th I set on the safeties. First squat fail in a long time, depressing. I was screwing with my form all throughout trying to 'set' my lower back ala the deadlift thread. Could I have gotten it? Maybe. Was my back hurting the reason I didn't? Yes. Frankly, I'm a little stumped, but I'm going to chalk it up to lower back fatigue from deadlifts. However, I'm planning to get 310x5x3 Friday (1.5xBW for sets) and then deload the squat significantly, or just drop it and deadlift while my left shoulder heals.

Bench
45 x 5 x 2
105 x 5 x 1
145 x 2 x 1
185 x 5 x 2
185 x 4 x 1 <--3rd fail, and a sore shoulder. It's deload time. Grr.

Chins (25)
5,5,5,2 <--since there was a class of jackasses doing jackassery, I couldn't use the assisted pullup machine. I shit you not, the trainer in charge of this "class" had cicuits set up, and the one in my way was having your hands on the ground while you 'walked' backwards on a treadmill. Lots of bosu balls and gel pads with 10 lb dumbbells and shit. Oh, also a circular plastic thing they lay down and squeeze with their legs/ And frog hops. And running up and down the stairs with a 10 lb. dumbbell. I'm not super judgmental in the gym (if you're there, good for you) but this was some grade-A bullshit.

2j,2j,2j,2j (jump)

[JStrong]

9/24

First workout in the home gym today. Went--OK. Had my buddy basically start SS today (strong too, 145 squats, 95 press, 5 sets of 3 pullups).

The carpeting makes it slightly unstable, and the shoulder still bugs.

I've developed some minor squat form problems, or had them all along, so I'm not sure what to do. Not having a mirror at home makes me realize how much I cheated and used the one at the gym. Not on pupose, but it was definitely happening. Minor though they are, as the weight gets heavy little form issues are magnified.

Lotsa video probably, and also I need to heal my left shoulder. Having a kid shortly so that may be break time, maybe I'll try two weeks of the Starrr Rehab or something. So close to my goals, but this nagging injury and form breakdown mean I'll have to be patient and reset somewhat, but I'm a little lost in the weeds right now as to what exactly to try.

Suggestions welcome.

5 min warmup elliptical

Squat
45 x 5 x 2
95 x 5 x 1
145 x 2 x 1
205 x 1 x 1
265 x 5 x 1 <--unbelted
265 x 5 x 2 <--harder than they should have been.

Press
45 x 5 x 1
95 x 2 x 1
137.5 x 5 x 3 <--gonna need more plates, doubt I can jump to 145. Top of press hurts the shoulder.

Pullups (25)
5,3,3,3,3,3,3,2

[JStrong]

9/25

Left shoulder is still sore, trying some high rep, low weight work, trying a few new (to me) exercises, and trying to get my hamstrings stretched.

I think my lower back pain is from the fact that my hammies are so tight I simply can't hit depth without rounding my lower back. Finally experimented with some good mornings, and whoah did they stretch my hamstrings.

Shoulder pain felt a little better by the last set of presses, which I took as a good sign.

45 x 20 x 2 Press
45 x 20 Front Squat
45 x 20 Press
45 x 10 Good Morning

45 x 10 Good Morning
45 x 20 Press

45 x 20 Front Squat
45 x 20 Press
45 x 10 Good Morning

[JStrong]

9/26

woke up and my hamstrings were sore. Good!

5 min elliptical
BW x 10 Good Morning
45 x 20 Press
45 x 10 Front Squat
45 x 10 Curl
45 x 20 Press
45 x 5 Good Morning
45 x 10 Curl
45 x 20 Press
45 x 10 Front Squat
45 x 5 Good Morning
45 x 10 Curl

[JStrong]

9/27

Ok, I need to quit screwing around, the shoulder is better, because I'm going to yell at it until it cries if it gives me any more shit.

30 minute Jog, pushing a sled (a.k.a. a stroller with a 30-pounder inside), roughly 1.5 miles.

Tomorrow I stretch & rest, Wednesday, I lift for real. As in, squat 305, bench 165 (reset) and do 25 chins.

I'm already scared of that squat, might need to rip out the carpet first.

[JStrong]

9/29

5 min warmup elliptical

Squat
45 x 5 x 2
155 x 5 x 1
205 x 2 x 1
255 x 1 x 1
305 x 2 x 1 <--I just simply did not have it, this felt atrociously heavy, form was bad on the first rep, second rep was sloooow.

275 x 5 x 3 <--these felt brutal too, but I was damned if I wouldn't get them. My knees and legs keep snap, crackle, popping. Hmmm.

Bench
45 x 5 x 2
105 x 5 x 1
135 x 2 x 1
165 x 5 x 3 <--no worries, which I'd hope as it's a deload

Chinups (25)
7,5,3,3j,3j,2j,2j

I need to change my programming somehow, the squatting has gone from hard and an exciting challenge to too hard, too heavy, and challenging in a shitty way.

On a positive note, my wife poked her head in and said "Whoa, your arms are getting BIG!"

[JStrong]

My wife can do 'Labor' in 3.25 hours. Studlier than a 4 wheel squat.

Proud papa of a baby girl.

[NKT]

My wife can do 'Labor' in 3.25 hours. Studlier than a 4 wheel squat.

Proud papa of a baby girl.

Congratulations!!