ColoWayno's log

[ColoWayno]

Tuesday
Weighed in at 194lbs
(Sets x Reps x Lbs)
Press 3x5x105
Chins 5x5xBW+25 (3 minute clock)

I was expecting to do OHP reps closer to 120. I warmed up to a single at 115 then just decided to back off to 105. I guess this is what a caloric deficit is doing to me, but I've only dropped about 4 lbs; that and the fact that I haven't been doing sets across like that for a couple of months.

Hammies are real sore from my sets across on Monday. Hopefully they'll have recovered for Thursdays squat session.

I'm still enjoying chins.

[ColoWayno]

Thursday
Weighed in at 193lbs
(Sets x Reps x Lbs)
Squat: 3x5x225
Deads: 1x5x305
Intervals: 4 x 1/4 mile @ 7.8mph pace, 2 minute rest (7:42 minute mile)

Hammies were still sore from Monday so I did lighter squats. 1x5x305 for deads ties my PR. I'm hoping I'll have a PR in me next week on deads to end this adventure on a high note.

Strangely, my hammies feel better than before that workout. This all leads me to believe that I need more frequent, higher volume workouts on squats (along with plenty to eat) in order to make any progress and not be sore all of the time.

[ColoWayno]

Friday
Weighed in at 194 lbs
(Sets x Reps x Lbs)
Bench 3x5x190
Chins 1x1xBW+80 (PR)

This will be my last Friday night workout here. If I'm organized enough by next Friday, I may try to get in a morning or afternoon workout before jetting out of here.
Then 24 hours of travel, lots of airline beer, food and sleep.

[ColoWayno]

Monday
Weighed in at 195lbs
(Sets x Reps x Lbs)
Squats: 3x5x250
Power Cleans: 5x2x140
Interval (treadmill) Run: 8x~50 yards @ 6 min/mile pace.

I feel more mentally able to exert myself on squats this week.
I need a coach for power cleans. I'm getting a tiny bit stronger but my technique is not consistent and is probably never really all that good. I easily get too tired to concentrate properly. Keeping the sets at 2 reps seems to help that.

[ColoWayno]

Tuesday
(Sets x Reps x Lbs)
Press: 3x5x115
Chins: 5x5xBW+30 (3 minute clock)

Thursday
Dead lift: 1x5x315 PR!

Friday
I'm so excited to be leaving today I can't concentrate. I'm going to try to sneak off to pack, take care of laundry and other "chores". Those are going to include some Squats, Bench and Chins.

I was out of time so I skipped everything but the chin
Got 1x1xBW+90 !!!! PR

[ColoWayno]

Monday (8/2)
Weighed in at 189lbs (back to normal, neked morning weigh in)
(Sets x Reps x Lbs)
Squats: 3x5x220
Bench: 1x5x195

Drug my jet-lagged butt to the 'Y' for a very low energy workout.

Now that I'm having to scrounge for my own food, I'm losing weight. It sure tastes a heck of a lot better though.

EDIT: also realised that being at 6000 feet makes a difference in how you feel.

[ColoWayno]

Thursday (Vacation workout)
Sets x Reps x Lbs
Squats: 3x5x235
Press: 3x5x110
Deads: 1x5x315

It's good to sneak a few minutes away on these family vacations to workout.

[ColoWayno]

Friday (Vacation Workout 2)
(sets x reps x lbs)
Squats: 3x5x235
Bench: 1x3x205 (Wow.... weak)
Chins: 3x5xBW+25

[ColoWayno]

Friday (Last Vacation workout)
(Sets x Reps x Lbs)
Squats: 1x5x235
Bench: 1x5x185
Press: 1x5x105
Deads: 1x5x315
Chins: 1x5xBW+25

Going to have to get used to volume again next week. So far I'm looking forward to getting somewhat back to normal.

[ColoWayno]

Monday (Easing into volume)
Weighed in at 188lbs
(Sets x Reps x Lbs)
Squats: 2x8x45, 1x6x95, 1x4x135, 1x2x185, 1x2x205, 1x1x220
2x5x235
Press: 1x8x45, 1x2x95
2x5x105
Power Cleans: 1x3x45, 1x3x95, 1x3x115
2x3x125

I'm surprised at how quickly the upper body strength has gone... hopefully it comes back quickly too.