Bazarov's Getting Back into the Gym Log

[Bazarov]

Oct 29:

Bodyweight: 190lbs

Deads:
135x5, 185x3, 225x3, 275x1, 295x1, 315x1, 325x1, 345x1, 315x5
--I think I'm setting up with my hips too low. All of the singles felt more difficult than they should, whereas 315x5, with the exception of the first rep, felt easy (yes, I deload completely between reps). I'm assuming my start position must be correcting itself after the first rep.

Squats (low bar):
155x8x5
--light, higher volume squats on heavy deadlift day (and vice versa) for more frequent practice. My form on squats and deads still feels a bit off.

Hypers:
+25lbx20, 15
--just to get some blood into my lower back

[Bazarov]

So, before I update, I want to acknowledge that, yes, I've got workout ADD. But because of the recent talk of a virtual meet, in which I want to participate, I want to switch to a more frequent linear progression on squats and bench so that I can get back closer to where I was by mid-December. My weekly plan will be as follows:

Day 1:
Squat: 1x5
Bench: 1x5
Pendlay Rows: 1x5
Skullcrushers 2-3 sets

Day 2:
Squats (light): 1x5
Press: 4x5
Deads: 1x5
Chins: 3 sets

Day 3:
Squats: 1x5
Bench: 1x5
Pendlay Rows: 1x5
Hammer Curls: 2-3 sets

The days of the week each workout falls on will have to float depending on my work schedule, but each will fall at least two days apart.


Oct 31:

Squat:
190x5, 200x5, 210x5, 220x5, 230x5

Bench:
175x5, 185x5, 195x5, 205x5, 215x5

Pendlay Rows:
135x5, 145x5, 155x5, 165x5, 175x5

Skull Crushers/DB Hammer Curls (supersets)
75x8/45'sx8, 75x12/45'sx8

[Bazarov]

Nov 2:

BW: 192

Squat:
190x5, 200x5, 210x5

Press:
135x5, 135x5, 135x5, 135x5

Deads:
225x5. 250x5, 275x5, 300x5, 325x5

Chins:
BWx8, BWx8, BWx8

I had a long day sitting in a chair listening to a number of boring presentations so I felt like napping a hell of a lot more than going to the gym. Pressing was tough -- I don't feel like I have a very good groove -- and the last set of deads kicked my ass, but it ended up being a pretty good day. Now I'm going to sit on the couch, eat, and watch the election results role in (praying to god Prop. 19 passes!).

[Bazarov]

Nov 4:

Squat:
175x5, 190x5, 205x5, 220x5, 235x5
Bench:
160x5, 175x5, 190x5, 205x5, 220x4
Pendlay Rows:
145x5, 155x5, 165x5, 175x5, 185x5

[Bazarov]

I smashed the shit out of the ring finger on my right hand at work yesterday -- the nail is black, the finger green and blue and twice it's normal size. Bench and rows should be interesting tomorrow...

[Bazarov]

Nov 7:

Squat:
160x5, 180x5, 200x5, 220x5, 240x5
Bench:
140x5, 160x5, 180x5, 200x5, 220x4 (ahhh!), 185x8
Pendlay Row:
150x5, 160x5, 170x5, 180x5, 190x4
Skullcrushers:
75x8, 80x8, 85x8

The smashed finger prevented me from really gripping the bar while benching, and, despite using a hook grip, rows started to get pretty painful during the last couple sets, but it wasn't too bothersome. I should have made all 5 reps w/220 on bench, but I chickened out: the bar got out of its groove during the fourth rep, which turned it into a bit of a grinder, and I bitched out on the 5th. Oh well...next time.

[Bazarov]

Nov 9:

O-lifting shoes came in the mail yesterday, so I switched to high bar squats today (part of the plan all along; I only feel comfortable doing low bar squats in flat soles).

Body weight: 193lbs

Squats (high bar):
135x5, 155x5, 175x5, 195x5, 215x5
Press:
140x5, 140x4, 140x3, 140x4
Deads:
145x5, 195x5, 245x5, 295x5, 345x2
Chins:
BWx15, BWx8, BWx8

Squats felt great. I'm pretty sure I can make the transition to high bar without missing a step in my progression. 245 is my goal for Thursday. I'm keeping the jumps on squats small and the progression slow because my current lifestyle (eating habits combined with work) just doesn't support the type of body weight gains necessary for a faster progression. Which is fine with me for the time being -- I'm in no hurry.

My form on the press is all wonky. I'm pushing the bar way out in front of me and then struggling to get back underneath long after the bar clears the top of my head. The shoes seemed to exacerbate the problem today, although I managed to somewhat correct the issue by the fourth set and thereby managed 1 more rep over the 3rd set. I need to work on the issue if I'm going to make progress.

For me, at least, deads and o-lifting shoes don't mix. Let's just say I'll be taking the shoes off for deads in the future.

The first set of chins kicked my ass. I think I need longer rest periods: I've only been resting 2-3 minutes between sets -- I don't know how else to explain a 7 rep drop from the 1st to the 2nd set. I'm also considering switching to weighted chins, but as my gym doesn't have a weight belt, I'm not really sure how best to go about that.

[Bazarov]

Nov 10:

Work today was pretty slow, and I got off two hours early, and it's looking like the next two days will be rough, so I decided to get in a workout today while I was feeling up to it. I kept the volume low -- just wanted to get in some work.

Squat (high bar):
225x2x5
Press:
140x2x5
Power Cleans:
165x2, 175x2, 185x2x3
Chins:
BWx8x3

[Bazarov]

Nov 12:

Squat (high bar):
45x5x2, 135x5, 155x5, 185x5, 215x5, 245x5
-Squats felt great. My form feels dialed in: for really the first time I'm hitting full depth while keeping everything tight in the hole.

Bench:
45x5, 95x5, 140x5, 160x5, 180x5, 200x5, 220x5, 185x10
-I've settled on a grip similar to what I use for the press -- just outside shoulder width. It seems to be my strongest position, and I hope using the grip will enable the most carryover from press to bench and vice versa.

Pendlay Rows:
135x5, 150x5, 160x5, 170x5, 180x5, 190x5, 155x10
-Feeling pretty strong here too. I probably wont be able to add five pounds and hit all five reps each workout, but I think I can continue to make new 5rm pr's every week.

Skull Crushers/Hammer Curls:
75x8/45x8, 85x8/45x8, 85x8/45x7
-I have no idea how much the bar I'm using for skull crushers weighs, but I'm assuming 25lbs.

[Bazarov]

Nov 14:

I recorded some videos today, mainly to check my press form, but I decided to include squats and PCs too. I think in so far as the latter two are concerned, things look ok, but my press form needs some work for sure: the bar looks to be moving all over the place and I seem to lose upper back tightness at the bottom. Any comments/suggestions are welcome:

Squat:
225x3x5

Warm-up Set:

Work Set 4:

Work Set 5: