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Tuesday
BW - 187.8
Squat - 225x5 @6, 245x5 @7, 255x5 @8 x4
CGBP - 170x4 @7, 180x4 @8, 190x4 @9, 195x4 @9 x2
Rack pull, mid shin - 225x7 @8, 225x7 @8, 245x7 @8.5, 255x7 @9
It's a bit of shame that in the high-stress week, my working weight has to drop so significantly. It beats no training however and my range of motion is back for squats. The pain is largely gone. And I did absolutely nothing special to nurture or recover it. Not even stretching or foam rolling. Went to the beach for the weekend, stayed up late, ate irregularly and drank moderately (tipsy but not drunk). The old me from a year ago would have freaked out about this break from norm and "lack of recovery". So yes, I'm happy with what I can lift today.
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Monday
BW - 187.8
Redo Week 4
Squat - 245x5 @6, 260x5 @7, 270x5 @7.5 (@8 prescribed), 270x5 @7.5 (@8 prescribed), 275x5 @8, 275x5 @8
CGBP - 175x4 @7, 185x4 @8, 195x4 @9 x3
Rack pull, mid shin - 245x7 @7, 255x7 @7.5, 275x7 @9, 275x7 @9
Got lazy last week and only did Day 1 of Week 4. Getting my consistency back this week.
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Wednesday
2ct Paused Squat - 225x4 @7, 245x4 @8.5, 250x4 @9 x3 (with belt concerning the back tweak)
Strict Press - 100x5 @6, 110x5 @7, 115x5 @8 x4
Pendlay Rows - 155x8 @6, 165x8 @7, 175x8 @8 x4
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Friday
Deadlift - 275x5 @6, 285x5 @7, 295x5 @7.5 (@8 prescribed), 300x5 @8 x2
1ct Paused Bench Press - 175x5 @6, 180x5 @8.5 (@7 prescribed), 180x5 @8 x2, 180x5 @9 (@8 prescribed), 175x4 (@8x5 prescribed), 165x5 @10 (@8 prescribed)
3-0-3 Tempo Squat - 155x8 @6, 160x8 @7, 165x8 @8 x2 (no belt)
Deducted the usual 2 whole eggs and 3 egg whites out of my pre-workout breakfast today, and the bloating feeling that I often feel when deadlift is the first exercise is gone. (Not that eggs make me bloated, I just think I might have eaten too much to digest well before the workout.) I probably have more than 2 reps left in the tank on those 300 lbs sets, but i'm going to cut myself some slack for being conservative after the back tweak.
I rushed the bench press today and the first 175-lb set was probably more than @6. I had two solid @8 sets with 180 lbs, and then the intra-set fatigue just set in, making the last rep of each set a 3-sec grind. Rest minute was just 3 minutes, because 5 mins rest for 5 sets is just not affordable for me on a work day. Speaking of work, it's been a stressful week. No excuse for a single guy though.
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Tuesday
Squat - 255x5 @6, 265x5 @7, 280x5 @8 x2, 280x5 @8.5
CGBP - 175x4 @7, 185x4 @7.5 (@8 prescribed), 200x4 @9 x2
Rack Pull Mid Shin - 255x7 @7, 265x7 @8, 280x7 @9 x2
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Thursday
Pin Squat
4 reps @7: 235
4 reps @8: 240
4 reps @9: 250
4 reps @9: 250
Strict Press
4 reps @6: 105
4 reps @7: 115
4 reps @8: 120 @7.5
4 reps @8: 125 x4 sets
Pendlay Rows
8 reps @6: 165
8 reps @7: 175
8 reps @8: 180x2 sets
8 reps @8: 180 @9
8 reps @8: 165 @8.5
New haircut, new log format. So fresh!
Last edited by Shawnlock; 06-30-2018 at 09:42 AM.
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Saturday
Deadlift
4 reps @6: 285
4 reps @7: 295
4 reps @8: 305x3 sets
1ct Paused Bench
4 reps @6: 165
4 reps @7: 175
4 reps @8: 185x5 sets
Squat w/o belt
6 reps @7: 225
6 reps @8: 235
6 reps @9: 245 @8.5
6 reps @9: 250 @9
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Monday
BW - 187
Squat
1 @8: 315
4 @8: 290 @9
4 @8: 285x2 sets
3ct Paused Bench
3 @7: 175
3 @8: 185
3 @9: 195 @8.5
3 @9: 200
2ct Paused Deadlift, 1 inch off the floor
4 @7: 225
4 @8: 245
4 @9: 275x 2 sets
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Wednesday (7/4)
Pin Squat
3 @7: 240 @8
3 @8: 240
3 @9: 245x2 sets
Strict Press
1 @8: 135
4 @8: 120x4 sets
Pendlay Rows
6 @6: 155
6 @7: 165 @7.5
6 @8: 170x4 sets
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Saturday
Deadlift
1 @8: 335
4 @8: 305x3 sets
1ct Paused Bench
1 @8: 225 @8.5
4 @8: 205 @8.5
4 @8: 200x2 sets
4 @8: 200 @10
Beltless Squat
6 @6: 205
6 @7: 215
6 @8: 225x3 sets
Was supposed to do this training session on Friday and do the second GPP day with HIIT today. Ended up not being disciplined enough to train yesterday due to some work and personal stress.
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