murphy's log: pulls are fun

[murphyreedus]

I've been just screwing around for a long time. This is my attempt at some consistency. Lately my routine has looked something like:

Day 1:
Deadlift
Squat
Press

Day 2:
Squat
Bench or Press
Halting Deadlift

Day 3:
Squat
Press or Bench
Rack Pull

I'm getting to the gym about 2 days a week right now, so 3 workouts is taking 1.5 weeks, which is probably why I've been able to maintain as much deadlift/partial deadlift volume as I have. I've been very inconsistent with weight and reps on anything other than deadlift, including haltings and rack pulls, so I've dropped the weight and am going to try a linear progression again.

I'm 30, 6', 240.

My long term goals:

Deadlift: 1x600
Squat: 1x5x400
Bench: 1x5x315
Press: 1x5x225


Last workout: Friday, 12.12.14:

Deadlift: 1x5x480. Belt, chalk, alternating grip.
Squat: 3x5x230
Press: 3x5x140. Clean from floor.
Pullups

Next workout: Monday, 12/15/14

Squat: 3x5x235
Bench: 3x5x210
Halting Deadlift: 1x8x320
Pullups

[murphyreedus]

Monday, 12/15/14

Squat: 3x5x235
Bench: 3x5x210
Halting Deadlift: 1x8x365. Double overhand grip.
Pullups

Halting Deadlift warmups felt easy, so I jumped to 365 for the work set, which also felt easy. I might try jumping to 405 next time.

[murphyreedus]

Thursday, 12/18/14

Squat: 3x5x245
Press: 3x5x145. Clean from floor.
Rack Pull: 1x5x505, 1x1x545
Pullups

[murphyreedus]

Monday, 12/22/14

Deadlift: 1x4x490
Squat: 3x5x255
Bench Press: 3x5x215
Speed Deadlift: 5x1x365
Pullups

I wanted 5 reps on deads, just plain f'ed up that last rep. Next time.

[murphyreedus]

Friday, 12/26/14

Squat: 3x5x265
Press: 3x5x150
Halting Deadlift: 3x, 2x, 1x, 2x395
Pullups

My regular gym was closed today, so I went to one of their other branches in town. I haven't been there in years, so wasn't sure what to expect. It was actually pretty nice. It's much smaller than the other branch, and only has one rack, but it's a nice new one. All the bars were nice straight Cap barbells, which were a very nice change over the crappy hex screw-ended bent bars that the main gym has.

The bad news? Not one round plate in the place. I've never deadlifted with anything but round plates, and needless to say my 1x8x395 halting deadlift set turned into 4 sets (new set whenever it rolled enough for me to have to stand up and reset). Kind of annoying that the main gym has crap El Cheapo barbells but nice round iron and bumper plates, while this one has decent barbells but weights that can't take advantage of them.

[murphyreedus]

12/30/2014

Squat: 3x5x275
Bench Press: 3x5x220
Deadlift: 1x505
Light Power Cleans
Rack Pull: 5x525
Pullups

I was only supposed to do rack pulls today and not deadlift or power cleans, but some bro was running his latest bodybuilding.com super-set and using the lone power rack for ultralight quarter squats and some type of weird good morning things (let's just call them "good afternoons").

Idle hands, and all that, so I worked up deadlift to a single, then did a bunch of light power cleans to stay warm until Mr. Brotatohead moved onto something else and I could do rack pulls.

My home gym will soon be complete, and then the only idiot I'll have to deal with is me.

[murphyreedus]

No lifting today, but progress on the home gym.

Santa arrived a little late, but he brought a pile of weight today. I used some giftcards to pick up 6 more 45s. Two to a box, the poor Fedex guy hauled them all to the door before he rang the bell.

I also happened to stop at a local sporting goods place today, and asked if they had any bumper plates. The guy said he had 2 "rubber-coated" plates that had been sitting in the backroom for a year due to a canceled special order.

Turned out to be mismatched black and blue Troy VTZ 35s. Not great bumpers, but he offered to sell them for well under their basic iron plate price, so I bit.

Finally, I tore down the crappy barbell that came with my power rack, scrubbed the rust, lubed, and reassembled. The collars actually spin now! It's still a cheap crappy bar, but it's at least usable now.

All I need is for my new barbell to get here, and my home gym is done for the time being.

[murphyreedus]

1/1/2015
Bench Press: 3x3x205

Really just trying out lifting in the home gym, under the guise of adding volume on bench.

1/2/2015
Squat: 3x5x285
Press: 3x5x155. Clean from floor.
Halting Deadlift: 1x8x400
Pullups

[murphyreedus]

1/5/15
Squat: 3x5x295
Bench Press: 3x5x225
Rack Pull: 1x5x545
Pullups

[murphyreedus]

1/7/2015
Squat: 3x5x305
Press: 3x5x160. Clean from floor.
Halting Deadlift: 1x8x415
Power Cleans: 3x175, 3x185, 1x205
Pullups