132, 220, 308, 385

[Charlocity2]

yay!! congrats.

Thanks. Maybe every great gym should have a PR alarm, since it's the opposite of the Lunk Alarm at Planet Fitness.

[Charlocity2]

10/31/18
Gym 5:00 PM

Medium SQ: 225x5x3

BP: 180x5x3

Medium P: 97x5x2

Chins: BWx8. Now that I got 8, I will start doing pull-ups, too.

[Charlocity2]

I like indulging myself with the luxury of programming "just" squats on Saturdays. But now that I have switched to a heavy/medium setup, with triples and below on the former, the weekly workload is unbalanced. I'll switch heavy squat day to Wednesdays, along with BP, medium P, and chins. On Saturdays, I'll do medium squats, which have more volume and reps (3x5). I'll also add an overwarmup single as I have in the past.

11/3/18
Gym 1:00

Heavy SQ: 45x5x2, 135x5, 185x3, 230x2, 255x3, 2. Felt a couple of twinges in my left lumbar when I walked out my second workset but it did not affect the actual reps.

[Charlocity2]

11/4/18
Gym 13:00 (well rested due to turning the clocks back one hour)

P 2.0: 110x5, 3x3. Ties my 5RM PR, but that fifth was fugly. May need to just switch to 5x3, and progress 1 pound, and get Press coaching.

DL: 310x3, 1. Ditched the knee sleeves.

CGBP: 160x5. Approaching 90% of my regular BP 3x5.

[Charlocity2]

Today I just repeated the SQ triple I did Saturday, to hopefully avoid detraining and bridge the gap from switching SQ medium day from Wednesday to Saturday.

11/7/18
Gym 11:15

Heavy SQ: 255x3

BP: 182.5x5, 3x3

Medium P2.0: 99x5

Pull-ups, chin

[Charlocity2]

11/10/18
Gym 13:00

Medium SQ: 45x5x2, 135x5, 185x3, 235x2, 260x1 (overwarmup), 230x5x3

[Charlocity2]

@charlocity2 on Instagram: “As an older trainee, I do allow myself the privilege of using the deadlift jack, but only when worksets get to at least three plates.…”

I'm going to move DL to Wednesday, the same day as heavy SQ. Although I was glad to get back to the 315 milestone (and my privilege to use the jack), I only got a single instead of a programmed triple, and failed to get any reps the second set. I'll chalk it up to being on the wrong side of the recovery curve, since I squatted medium yesterday.

11/11/18
Gym 13:00

P 2.0: 111x3x5

DL: 135x5, 225x3, 285x1, 315x1, F. Felt a Technicolor yawn (orange Gatorade) after the first rep so I stopped there. Rested 5 minutes thinking I might get at least a double the second try, but got the shakes below my knees.

CGBP: 164x5

[Charlocity2]

11/14/18
Gym 4:45pm

Heavy SQ: 260x3, 1

Heavy BP: 185x5, 3x3

Medium DL: 285x5. Will stick with pulling in knee sleeves.

Medium P 2.0: 100x5

[Charlocity2]

11/17/18
Gym 13:00

Medium SQ: 265x1, 235x5x2, 3

Medium DL: 290x5. I have started using my 4" belt instead of my 3". I usually wore my 3" low for DL, but got in the habit of wearing my 4" higher for SQ and P. So far, wearing the 4" in that same higher spot for DL does not seem to interfere with getting into the right start position.

[Charlocity2]

11/18/18
Gym 13:00

Heavy P 2.0: 112x3x4, 2+F

CGBP: 166x5

Pullups

Chins