Thanks, finally back on schedule after a cold, then the flu, and other disruptions.
Printable View
Sunday 7/09/17, 8:05am, BW=184.8lb, Waist=32.0in, Kcal/day (7 day average)=3019
Press: 120x2, 125x1, 120x2 [Was going to try for (120x2)x3 but decided to go for a PR with the 125 on the middle set. Now it actually seems possible that I might get to 135.]
Chins: BWx6, (BW+25)x5, (BW+45)x1, (BWx35)x3
Incline Press; 95x5, 135x6, 135x6
BB Curls: 90x8, 90x7
Rev Curls: (80x8)x2
Dips: BWx5, (BW+45)x3, (BW+25)x6
Friday 7/14/17, 8:15pm, BW=184.7lb, Waist=32.5in, Kcal/day (7 day average)=2933
Not one of my regularly programmed sessions. Just went in and did what I felt like.
OHP: 100x5, 105x4, 105x5
Chins: BWx10, BWx9, BWx8
BB Curls: 90x5, 90x5 [Used the preloaded bar; totally different feel than the regular bar with rotating collars.]
Dips: BWx10, BWx8
Saturday 7/15/17, 4:05pm, BW=184.7lb, Waist=32.5in, Kcal/day (7 day average)=2933
Squats: (275x5)xx3
Deadlifts: 275x3, 315x1, 335x1, 355xno, 335x1, 315x5
Got (355x2)x3 a few weeks ago. I had purchased a new 6.5mm leather lever belt when General Leathercraft had their sale 2 weeks ago. First time using it. Had to adjust the bracket in one notch after the first set of squats and it seemed to work fine after that for squats. Deadlifts were another matter. As it is not broken in yet it was poking and pinching me in weird areas when I was setting up. Just didn't feel right.
I suspected that is why my deads weren't going well so I switched back to my Inzer 13mm suede for the last set. That set felt much more natural (of course it was only 315).
I think I will only use the new belt for the press until it gets broken in.
Sunday 7/16/17, 8:35pm, M 61yo, 5'9.5", BW=184.7lb, Waist=32.5in, Kcal/day (7 day average)=2927
Bench Press 175x3, 170x4, 165x5
Chins [45˚ grip]: BWx6, (BW+25)x4, (BW+25)x4
DB Curls: 40x7, 40x7
Seated DB Press: 47.5x8, 47.5x8
Rev Curls: 80x8, 80x8
Monday 7/17/17, 10:20am, M 61yo, 5'9.5", BW=184.7lb, Waist=32.5in, Kcal/day (7 day average)=2980
Squat: 275x5, 285x3, 275x5
SGDL [straps]: 225x5, 245x5, 265x5
Leg Press: 360x8, 360x10
Ab Wheel: 20repsx2
Friday 7/21/17, 9:50am, M 61yo, 5'9.5", BW=185.2lb, Waist=32.5in, Kcal/day (7 day average)=2988
Bench Press: 175x4, 175x4, 165x5
Chins [neutral grip]: BWx10, BWx9, BWx9 (My ~10lb weight gain since March is negatively affecting my chins.)
Hammer Curl: 40x10, 40x10
Seated DB Press: 45x9, 45x8
Saturday 7/22/17, 4:45pm, M 61yo, 5'9.5", BW=185.2lb, Waist=32.5in, Kcal/day (7 day average)=3005
Squats: 285x3, 275x5, 265x5
Leg Press: 360x8, 360x10
Ab Wheel: 20reps x2
Sunday 7/23/17, 2:45pm, M 61yo, 5'9.5", BW=185.2lb, Waist=32.5in, Kcal/day (7 day average)=3012
Going to start trying the one lift per day progression from The Barbell Prescription fig.24-22, p.267 for my main lifts.
It is not clear on the backoff set (of 5) amounts so I have decided the following (subject to change if it doesn't work out):
Reps 6, 5 backoff 5%
Reps 4, 3 backoff 7.5%
Reps 2 backoff 10%
Two backoff sets except for deads, which will be one backoff set.
Press: 110x6, 105x5, 105x5
Chins [45˚ grip]: BWx5, (BW+35)x3, (BW+35)x3, (BW+25)x4
Incline Press: 95x5, 135x5, 145x5
BB Curls: 90x6, 90x7
Reverse Curls: 80x8, 80x9
Dips: BWx5, (BW+25)x6, (BW+25)x6
Monday 7/24/17, 2:00pm, M 61yo, 5'9.5", BW=185.2lb, Waist=32.5in, Kcal/day (7 day average)=3015
Deadlifts: 135x5, 225x5, 275x3, 305x1, 325x6, 315x5
SGDL [straps]: 275x5