Sunday, 10 November 2019.
Sleep: 8 hrs
Supps: creatine, coffee
Weight: 221lbs
Warm-up: 1km row, shoulder stuff
BS: 45x5, 95x5, 135x5, 185x3, 225x2, 235x5Rx2S
Felt more in-control and "in my knees" on these. Very good feeling. Not so much "in the hips" with the form but felt strong.
BP: 45x5, 95x5, 135x5, 160x2, 185x2, 205x1, 217x3Rx5S PR!
Less than 4 minutes rest, felt good, shoulder felt a little bad after.
Chins 6, 5, 3, 3
Curls 45x8, 55x10, 55x12, 65x8
Tuesday, 12 November 2019.
BW 224lbs,
Supps creatine & coffee
Sleep low-quality and will continue to be
Normal warm-up
BS: 45x5, 95x5, 135x5, 185x3, 225x2, 275x2, 295x5, 325x5,
OHP: 45x5, 65x5, 85x5
BS: 295x5
OHP: 95x3, 115x2, 137x3,3 (pr)
DL: 135x5
OHP: 137x3
DL: 185x3
OHP: 137x3
DL: 225x2, 275x3, 315x1, 355x3Rx2S (pr)
Saved some time. Felt like lower back would flex so changed up DLs
Sunday, 17 November 2019.
Sleep: 7 hours, just came off a round of 10PM-6AM shifts
Supps: creatine
Weight: 222lbs
Warm-up: 1km row, shoulder stuff
BS: 45x5, 95x5, 135x5, 185x3, 225x2, 275x2, 295x5, 330x2
Was planning 295x5, 330x5, 295x5, but strained left adductors. Significant knee caving led to this. Perhaps 5 days off was too much before a PR. I figured the extra time off was good for extra rest since I had a significant schedule change. Going to do Starr protocol with ice and ibuprofen.
BP: 45x5, 95x5, 135x5, 160x2, 185x2, 205x1, 220x3Rx5S PR!
These felt fine.
Adductors didn't feel great with bottom position of DLs shortly after the injury, so switched to rack pulls.
Rack pulls 135x5, 185x3, 225x2, 275x2, 315x1, 365x1, 405x3, 385x2.
Wednesday, 20 November 2019.
Sleep: 7-8hrs
Supps: Creatine
Weight: 222lbs
Warm-up 1km row, shoulder stuff
BS: 45x25Rx3S
It's nice to have a quads pump. After these, with how minimally I experienced pain during the set in the adductors, and no bruising whatsoever, I think I've just experienced a minor strain. I'll still focus on maintaining good form, however.
OHP: 45x5, 65x5, 85x5, 95x3, 115x2, 140x3Rx5S PR!
The last rep of these was the grindiest I've ever experienced.
DL: 135x5, 185x3, 225x3 with static holds
Rack pulls: 315x3, 365x3 static holds on each rep, bar resting on safeties at very top of ROM. Only doing these for maintaining grip strength.
Friday, 22 November 2019
Sleep: not spectacular
Supps: creatine
Weight: 222lbs
Warm-up: 1km row, shoulder stuff
BP: 45x5, 95x5, 135x5, 160x2, 185x2, 205x1, 222x3Rx5S PR!
No complaints.
BS: 55x25, 65x25, 75x25.
These were tough. Not fun. Didn't notice much rehab pain in adductors. Injury's not too severe. After these, dragged/adducted a 5# weight across the floor.
Chins 6,5,4
Curls
Monday, 25 November 2019
Sleep: not spectacular
Supps: creatine
Weight: 223lbs
Warm-up: 1km row, shoulder stuff
BS: 45x5, 65x25, 75x25, 85x25.
Forgot my lifting shoes and knee wraps so my injured right knee hurt and continues to do so into the next day. Fortunately, adductors are mostly pain-free.
BP: 45x5, 95x5, 135x5, 160x2, 185x2, 205x1, 225x3x3. PR!
Knew OHP would suffer from no lifting shoes. Finally working with 2 plates. Probably wouldn't have progressed with 5 sets so stopped at 3. Will eke out maybe a week more of OHP/BP with 3x3 before switching it up.
instead of doing lighter deads (because who the hell wants to do that lol) what about occasionally doing rack pulls? You can move heavy weights and practice locking it out. But you're also young enough that you've got lots of time to build a good base to get you to 500
*ah, sorry, I wrote this after reading to the end of page 1 and didn't see that on page 2 you started doing them lol
