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  1. #181
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    • phoenix arizona seminar date
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    Tuesday 17th
    Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 1, 65 2 x 8

    Press 15 x 5, 20 x 5, 25 x 3, 30 x 1, 35 x 1, 38 x 2, 1, 1 then 32.5 x 5

    Chins (mini red band) 4, 4, 3
    Planks 2 x 1min holds

  2. #182
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    Thursday 19th

    Deadlift 60 2 x 5, 85 x 8, 107.5 x 8
    2" defecit 80 3x3 (no belt)

    Paused bench 20 x 5, 30 x 5, 40 x 3, 45 x 1, 47.5 3 x 5

    Paused squat 20 x 5, 40 x 3, 50 x 3, 60 x 1, 70 3 x 3 Felt surprisingly heavy. I expected hard, but not heavy

    Giant superset fluff nonsense - pressdowns, face pulls, lateral raises and curls, 10, 8, 6 nonstop
    Tabata burpees

  3. #183
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    Feeling somehow intimidated by the weights at the minute. Mostly making the reps, but feel tired or just grindy. Just had a bunch of holiday and disrupted training, but considering a change of lifting pace. Maybe piss about with some bodybuilding crap until it bores me and I race back to 5s.

    Sunday 22nd

    Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 2, 70 x 1, 75 x 1, 82.5 x 5, 5, 2+2. 3rd set felt terrible, so stopped after 2 reps, but video looked fine, so tried to get the rest. Last rep folded like a lawn chair - overtightened belt by accident.

    Bench 20 x 5, 30 x 5, 40 x 3, 47.5 x 1, 53.5 x 4, 4, 3. Again, just not getting the 5th rep.

    Row 55 3x5

    Incline DB 3.75 eae (about 12kg) 12, 10, 8

    Treadmill intervals: 30:60 increasing speed 12.5 to 15 in 0.5 intervals, with recovery at 5.5

  4. #184
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    Tuesday 24th
    Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 1, 70 2 x 5. Trying to break my habit of standing about between reps by doing one breath per

    Press 15 x 5, 20 x 5, 25 x 3, 30 x 1, 35 x 1, 38 x 2, 1, 1, 1, 1 Had a go at the hip kick on warmups. I think I can get the hang of it

    Pullups wide hammer (blue band) 3, 3, 3

  5. #185
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    Thursday 26th Weights not being my friend at the moment

    Deadlift 60 2 x 5, 80 x 5, 95 x 5, 115 x 3 (aim was 5)
    Paused dead (1") 90 3x3 3 mins rest

    Paused bench 20 x 5, 30 x 5, 40 x 3, 45 x 1, 48.5 3x5

    Paused squat 20 x 5, 40 x 3, 50 x 3, 60 x 1, 72.5 3 x 3 (3 mins rest)

    Upper body superset crap

  6. #186
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    Sunday 29th

    Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 1, 70 x 1, 80 x 1, 87.5 x 1, 93.5 3 x 2 Hard. Very last rep lost upper back and had to finish very upright.

    Bench 20 x 5, 30 x 5, 40 x 3, 47.5 x 1, 52.5 x 1, 57 x 1, 2, 1. First set second rep was completely stationary for 3 solid seconds until I had to give up on it.

    Row 55 3 x 5

    Treadmill Intervals

  7. #187
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    Tuesday 1st

    Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 1, 70 x 1, 80 2 x 2

    Press 15 x 5, 20 x 5, 25 x 3, 30 x 1, 35 x 1, 38 x 2, 1, 1, 1 Triceps dying. Time to drop weight and up reps again

    Chins 2, 2, 2, 1

  8. #188
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    Thursday 3rd

    Deadlift 60 2 x 5, 85 x 5, 100 x 2, 110 x 1, 122.5 x 2 Got them, but there was unacceptable rounding on second rep.
    beltless dead 95 x 3 (too heavy) 90 2 x 3 (3 mins rests)

    Paused Bench 20 x 5, 30 x 5, 40 x 3, 45 x 1, 50 3 x 5 Pretty good

    Paused squat 20 x 3, 40 x 3, 50 x 1, 60 x 1, 73.5 3 x 3

    Circuit pressdown (12.5), face pulls, lat. raises, front raises (5kg), curls (17.5) 8, 6, 4

  9. #189
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    Re-examined why I was feeling so crap about training and decided that things are generally progressing but I'd like to reshake things a bit. In particular, I really want to smoke the 60kg bench. So decided to split my heavy day into a bench and a squat part.

    Sat 5th (heavy bench)

    Bench 20 2 x 5, 30 x 5, 40 x 3, 45 x 1, 50 x 8, 8, 7 So close to getting the last rep.

    Row 40 x 5, 50 x 7, 6, 6

    DB incline 3.75 eae 12, 12, 7 (whut?)

    BW row 5, 5, 5

  10. #190
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    starting strength nutrition camp
    Sunday 6th (now heavy squat)

    Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 1, 70 x 1, 78.5 3x8 Felt like death. On 3rd set every single rep feels hard. But they all went up with passable form.

    RDL 60 (no belt) 3 x 12 Had to use straps for set 3, holy forearm pump

    one-leg squat. It might be nonsense, but I have always had trouble with cramp in glute medius, used to really kill me when I was climbing. Seems that could be related to the SI joint pain I still get, so worth trying.

    hanging leg raise 2x5

    intervals. Was half dead, so just did 12.5:9:5.5 for 30:30:60 for 3 rnds

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