Fiftyfit - One Day At a Time

[fiftyfit]

My hand is almost back to normal, no problems with it, but I felt a minor knee strain during squats today. Iced it after the workout, Iĺl keep an eye on it, hopefully will be good to go next week.
Bwt. - 192.8
BP: 120x5, 145x2, 165x1, 188x2x3
Face pull: 48x7, 6, 6
SQ: 155x5, 185x2, 215x1, 252x2x3
BB row: 120x5, 150x2, 175x4x3
Dips: bwt. x 5, +15x2, +35x4x3
Alt. front raise: 20x8, 8, 7

[fiftyfit]

My hand was still a little sore today, I noticed it after my pull-ups, so I didn´t push my Halting DL too hard. Also, I thought I would try some heavier singles in the OHP... was kind of surprised I could only get 144 halfway. My presses are very strict anyway, due to all the back trouble in my past. Hoping to make 150 in another month.
Bwt. - 193
DB swing: 42x15
OHP: 55x5, 80x2, 105, 120, 132, 144 - only halfway, drat!
Pull-up: bwt. + 10 lbs x 5, 4, 4
Halting DL: 175x5, 225x5, 275x3
Close-grip fat bar floor press: 110x5, 130x2, 150x5x3
Fat bar curl: 57x5, 72x2, 87x5, 4, 4

[fiftyfit]

I had a pretty strong workout today. My hand has healed from the injury two weeks ago and everything went well.
Bwt. - 194.6
DB swing: 45x10
Fat bar OHP: 60x5, 80x2, 100x1, 115x2x3
Pull-up: bwt + 10 lbs x 5, 5, 4
Rack pull: 210x5, 265x5, 315x3, 365x3
Fat bar close-grip floor press: 117x5, 137x2, 153x6
Fat bar curl: 60x5, 75x2, 90x5

[BrooklynJerry]

Sure looks like your training is going well. I'm hoping the warmer weather will make things better.

[fiftyfit]

A dreary day in upstate NY after the beautiful day (low 70s) we had yesterday, but another very good workout...very satisfying.
Bwt. - 193.2
DB swing: 45x11
FB BP: 120x5, 140x2, 160x3x3, 155x10 sec. iso hold, 4¨ above chest
Face pull: 48x7x3
FULL SQ: 115x8, 150x4, 185x2, 220x5 (all done with knee sleeves only, no belt)
BB row: 120x5, 155x2, 185x3
Dips: bwt. x 5, +20x2, +50x5

[fiftyfit]

The cold weather is back again, at least for a few more days, and we had some snowflakes today with more expected overnight. My workout went well this morning, and I tried something new (for me) with my OHP, a wave loading protocol. I´ve known of it for some years, but never tried it till today. I kept it light, but liked the way it worked...I definitely felt stronger on the second ¨wave¨.
Bwt. - 192
DB swing: 45x11
FB OHP: 60x5, 80x2, 95x1, 110x3, 113x2, 116x1, 113x3, 116x2, 119x1
Pull-up: bwt. + 10 lbs x 5, 5, 5
Halting DL: 175x5, 225x5, 275x3, 325x1
FB CG floor press: 117x3, 137x1, 157x6
FB curl60x5, 75x2, 92x3

[BrooklynJerry]

The wave rep scheme seems to be a good idea.
It got colder here too. Even had a few snowflakes.

[fiftyfit]

I had a slight mishap yesterday, when I banged a knee pretty hard against a heater at home. It affected my squat somewhat, so I had to readjust things a little.
Bwt.- 193
DB swing: 45x12
BP: 115x3, 135x2, wave 1 - 150x7, 155x5, 160x3, wave 2 - 154x7, 158x5, 162x3
Face pull: 48x8x3
SQ: 135x5, 160x2, 185x1, 205x4, 215x2, 230x2
BB row: 120x5, 155x2, 185x5
Dips: bwt. x 5, +25x2, +52 1/2 x 3

[fiftyfit]

A great workout today, hoping I´m on track for a 400 DL in July.
Bwt. - 192
DB swing: 45x12
Fat bar OHP: 62x5, 82x2, 99x1, wave 1 - 113x3, 116x2, 119x1, wave 2 - 116x3, 119x2, 122x1
Pull-up: bwt. + 15 lbs x 3, 3, 3
Rack pull: 220x5, 270x5, 320x3, 370x3
Fat bar CG floor press: 117x5, 132x2, 147x1, 162x3
Fat bar curl: 62x5, 77x2, 92x4

[fiftyfit]

Workout went well, but my knees are kind of achy, and I dropped the weight on my BB row a little so I could tighten up the form.
Bwt. - 192
DB swing: 45x13
BP: 115x3, 135x2, 150x1, 165x5, 150x12 sec. iso hold
Face pull: 50x6, 6, 6
SQ: 135x5, 165x3, 195x1, 230x3
BB row: 120x5, 145x3, 170x5
Dips: bwt. x 5, +30x2, +52 1/2 x 4