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

[JStrong]

****2/11/12 - I am closing this log and starting a new one, as I have accomplished all the goals I set here. Even though it took a year and a half, I am very proud of sticking with it and hitting numbers I used to think of as absurd.****
--

7/24

Howdy. Old log is here.

Still 5'11", 210, 32 years old. Still love scotch and cigars.

After brutally injuring my quads playing softball, and making my meniscus & MCL so tender I could cry, I've been icing my legs 40 minutes a night for a little over two weeks. Aside from 3 or 4 sessions of bench, pullups and pushups, I've done nothing.

So, finally healed enough to give it a try today, and things went well.

New goal, again totally arbitrary, is:

Squat 1.5x bodyweight, 3 sets of 5 <== Accomplished 7/1/11, 315 x 5 x 3 @ 203

Bench 1x bodyweight, 1 set of 5 <== Accomplished 1/28/12, 205 x 5 @ 203

Deadlift 2x bodyweight, 1 set of 5 <== Accomplished 2/11/12, 405 x 5 @ 202

and

3 sets of 5 dead hang pullups <== Done a few times but officially Accomplished 2/2/12

I'm guessing that I'll get the squat first, then the deadlift, then the pullups, then the bench.

1RM on each were probably 330, 375, 6x3x2 & 180 a month ago.

So, that out of the way, I eased back into an SS workout today.

Oh yeah, and I got a pair of Rogue Do-Wins, which look dorky but got me depth much easier, since I am probably in the bottom 5 percentile for flexibility.

5 min warmup elliptical, level 5

Squat
45 x 5 x 2
95 x 5 x 1
135 x 5 x 1
185 x 5 x 1
225 x 5 x 1 <--this was cake, going 245 next time

Bench
45 x 5 x 2
95 x 5 x 1
135 x 3 x 1
150 x 5 x 3 <--easy, but still only going 155 as I've only successfully done 160 previously

Pullups
5 dead hang

Assisted pullups
5, 4, 3, 1 @ 35.5 lbs
2 @ 44
3, 2 @ 52.5

Before, I really neglected my 'pull' movements, or more specifically, I did 3 sets to failure and never got enough reps to progress. So I'll be getting 25 reps per workout no matter what, going to failure with a deadhang and adding assistance any time I get 2 or less in a set.

If anyone has a better idea---post it!

[JStrong]

7/26

5 min warmup elliptical level 6

Squat

45 x 5 x 2
95 x 5 x 1
135 x 5 x 1
185 x 3 x 1
225 x 2 x 1
245 x 5 x 3

Press

45 x 5 x 2
65 x 5 x 1
85 x 2 x 1
105 x 5 x 3

Push Press
135 x 3 x 1

Chins
5,3,3 (Kip on last), 2k
Assisted Chins
5@30#,3,2
2@40#

[JStrong]

7/29

No squatting for a little while, my quads clearly aren't fully recovered from my injury, they're sore to touch, and having my meniscus hurt on both legs is scary. So, I'm going top-heavy for a couple more weeks.

That said, I still squatted a little, it must be an addiction.

Warmup 5 min elliptical level 6

Bench
45 x 5 x 2
95 x 5 x 1
135 x 3 x 1
155 x 5 x 3

Squat
135 x 5 x 1 <--I can't quit you!

So, I felt like I'd barely worked out, went to test my bench (previous max: 160 x 5 x 3).

165 x 2 x 1
175 x 2 x 1
180 x 2 x 1

Hmmm...pretty good, I definitely had at least 3, probably 4 or 5 at 180 too.

Pullups (25)
4, 3 (2 kip), 2 (kip)
30#
4,4,4,2

[JStrong]

8/1

5 min warmup elliptical level 7

Squat ( I can't help myself)
45 x 5 x 2
95 x 5 x 1
135 x 5 x 1

185 x 3 x 2

Press
45 x 5 x 2
75 x 5 x 1
95 x 5 x 1
115 x 5 x 3 <-- easy,5# jumps should be fine still

Push Press
140 x 3 x 1

Chins
5,3,3,3(Kip on 3),2(k2)
10#- 1
18.5#-2
27#-3,3

[JStrong]

8/4

5 min elliptical level 7

Squat
45 x 5 x 2
95 x 5 x 1
135 x 3 x 1
185 x 3 x 2
225 x 2 x 1

Bench
45 x 5 x 2
95 x 5 x 1
135 x 3 x 1
165 x 5 x 3 <-- PR. Felt really strong, 170# next time

Deads
135 x 5 x 1
225 x 3 x 1
275 x 2 x 1

Pullups (25)
4(Kip 3&4), 3k, 1k
20# 4,3,2
30# 4,2
40# 2

Easing back into the leg stuff- felt good today but tomorrow morning, and a softball doubleheader, will let me know if I can go 100% again. Fingers crossed.

[JStrong]

8/8

I'm back, legs feel fine, hit 5 for 8 in softball, running again without pain--awesome.

However, I left my belt at the gym last Sunday, and went back three times since to check lost & found, but some douchebag walked out the door with it so I need a new one. Squats and presses are a lot harder without a belt!

5 min warmup elliptical level 7

Squat
45 x 5 x 2
95 x 5 x 1
135 x5 x 1
185 x 3 x 1
225 x 2 x 1
250 x 5 x 3 <--this felt heavy, and I just barely got the last rep. Out of practice for sure. And the most I've ever done without a belt. Heck, I haven't squatted 250 for sets since June. Left back got tweaked a little on the last set, but it doesn't feel major.

Press
45 x 5 x 2
95 x 3 x 1
105 x 2 x 1
120 x 5 x 3 <--last rep was tough, but got it without tiptoes. This ties my best sets ever, I'm going to start 1.25lb jumps to avoid stalling as long as possible. 121.25 lbs will be a PR.

Chins (25)
5,3,3,2(k on 2)
18.5# 3,2
27# 3,2
35.5# 2

[JStrong]

8/11

That little tweak in my left lower back got acute and immobilizing, then faded, then I spent 2 hours digging roots yesterday and it was painful and stiff again. Ice, 3 ibuprofen and a nights sleep later I felt fine this morning. Weird.

5 min elliptical level 7

Squat
45 x 5 x 2
135 x 5 x 1
185 x 3 x 1
225 x 2 x 1
255 x 5 x 3 <-- love my belt, but my squat scars are tender!

Bench
45 x 5 x 2
95 x 5 x 1
135 x 3 x 1
170 x 5 x 3 <-- PR

Deadlift
135 x 5 x 1 <-- back stiffened instantly, quit

Pullups
6 chins (mistake)
2
20# 5,4,3,3,2

Good workout today, amazed how good I felt this morning compared to last night.

[JStrong]

8/14

5 min warmup elliptical level 7

That twinge in my lower back has been coming back every night just left of center, but it seems like lying on the couch is what brings it on. Cautious but not worried.

Squat
45 x 5 x 2
135 x 5 x 1
185 x 3 x 1
225 x 2 x 1
260 x 5 x 3 <-- two weeks from PR territory if all goes well

Press
45 x 5 x 2
95 x 3 x 1
115 x 2 x 1 <-- shoulda been 105, oh well
121.25 x 5 x 3 <-- PR

Push Press
145 x 3 x 1

Powerclean
bar only, jumps & racking practice, never done these before

Chinups (25)
6,4,3,2
18.5# 4,3,3

[JStrong]

8/16

Sore left shoulder, but no biggie--back feels good.

5 min warmup elliptical level 7

Squat
45 x 5 x 2
135 x 5 x 1
185 x 3 x 1
235 x 2 x 1
265 x 5 x 3

Bench
45 x 5 x 2
95 x 5 x 1
135 x 3 x 1
155 x 2 x 1
175 x 5 x 2
175 x 4 x 1 <--Barely got it to the bottom pins. I either need to get a spotter or bench in the power rack. Trying it again.

Deadlift
135 x 5 x 1
185 x 2 x 1
235 x 2 x 1
285 x 5 x 1 <--easy, moving to 300

[JStrong]

8/23

Haven't lifted in a week. 3 Softball games and 3 hours of heavy yard work. But yeah, I sorta got busy and sorta slacked.

6 min warmup level 7 elliptical

Squat
45 x 5 x 2
135 x 5 x 1
185 x 3 x 1
235 x 2 x 1
270 x 5 x 3 <--felt good

Press
45 x 5 x 2
95 x 5 x 1
110 x 2 x 1
122.5 x 5 x 3 <--PR

Power Clean <--slowly getting these
45 x 3 x 5
65 x 3 x 2

Pullups (25)
5,3,3,2
#20 - 5,3,2
#30 - 2