Not Just Getting Older, Getting Better

[Lifting N Tx]

Wednesday, November 7th, 2007
warm ups not shown

Box Squats # 4-5' rests
200 x 5 x 2 sets (200 x 5 x 3)
205 x 5

Dumbell One-Leg Calf Raise
65 x 18 x 2 (65 x 17, 18)

Ghetto GHRs
BW x 10 x 3

Neck Work
Did some, using bands

Time 55 minutes
Comments
Still making all the reps in the squats, though each set is tough. This even though I'm probably just at or barely beyond former levels of strength. Having it be this tough to add even 5lbs per week has me thinking that maybe more of a volume approach may soon be in order.

Other than that, working on the far side of the moon this week sucks. Actually, the far side of Houston, which is harder to get to during high traffic hours. For those who haven't been here, that's roughly between 12:01AM and 11:59PM. It took about 80 minutes to drive back across town to my son's football game. Afterward I took a nap before this workout. Now it's late and time for bed.

[Lifting N Tx]

Friday, November 8th, 2007
Warm ups not shown

OH Press PR 135 x 5 x 2 (Feb 07) (may have been with wider grip)
130 x 2 x 2, 120 x 3, 95 x 9,8 (125 x 5 x 3)

superset with

Face Pulls
70 x 12, 16 (70 x 12, 80 x 12 x 2)

DB Incline Press ? 45 degrees
50s x 9 (50s x 10 x 2)

Decline Situps
BW x 25 (25 x 10,11)

Power Cleans
SKIPPED (top weight 165 for 5 singles; time b4 ramped to one single at 185 after 3 tries)

Time about 40 minutes
Comments
As mentioned, crashed early last night, then woke up around 5AM. Got started at 5:30 on at least some of what I was supposed to do last night. Had to start getting my sons up and going about 6:10, so not a lot of time.

Was surprised to only make 2 reps on OH press with 130, so tried again. Same result. Maybe I better add some work on the volume day after bench. At that point I started resting less and supersetting to try to get more done in the time I had. Not much else to say.

[Lifting N Tx]

Saturday, November 10th, 2007
Warm ups not shown, except flat bench

Flat Bench # showing warm ups for my reference
bar x some
135 x 8
185 x 3
225 x 2
240 x 1
250 x 3 (2)

Chin Ups
BW + 15 x 5 x 3 (BW + 10 x 8, 8, 7) # 4' rests

Lateral raise # 2' rests
16-1/2s x 8,8 (14s x 8,8,12)

Hammer Curls
44 x 8 (8)
54 x 10 x 2 (54 x 10 x 2)

Neck
20 reps 4 ways with bands

Time 66 minutes
Comments
This week I got a 3rd rep with 250 on bench, though it was an all out grind. This is not quite back to PR levels, but does represent progress. I'll see how Tuesday's volume workout goes, and maybe add one more set if the early sets go well. I also may add a bit of OH pressing, as I think some work 2x / week is probably needed for it, and I don't think a couple of sets of OH press will add significantly to fatigue from the bench presses.

I've decided to go to 3 sets of 5 for chins so that I can bump the weight used a bit.

[Lifting N Tx]

Sunday, November 11th, 2007
Warm ups not listed, except DL.

Box Squats # 5' rests
205 x 5 x 3 sets (200 x 5 x 2, 205 x 5)
Felt pretty strong; hips rising faster than back once or twice, but generally decent form

Decline Situps
25 x 12,11 (11,11)

Dumbell One-Leg Calf Raise
65 x 19 (18)
65 x 18 (18)

Deadlift
135 x 5
225 x 2
275 x 2
310 x 4 (310 x 4)
About the same as last week. Legs are not strong enough and it winds up being all back. This is about the most I can stiff-leg up.

Grip Work
39 closes + 39 second hold (39)

Time 75 minutes including warm ups and stretching before and after
Comments
Box squats still slowly going up. Deadlifts probably won't go up much until I do more volume for them. I may or may not change anything as the squats are the main priority right now.