ViniciuZ Training Log

[oviniciuz]

apr-05-11 - tuesday

squat 3x5 275
bench 5x3 189

Today I was simply feeling weaker... Missed last rep in the squat (first time I miss a squat rep). Weird to end up sitting on the floor! Funny thing is that the 2nd set wasn't all that difficult...
Bench was supposed to be 5x3 but 5 reps were just too much. Did sets of 3's. At least I kept the total volume.
Planned power cleans, but I didn't have enough time. Tomorrow I might go to the gym to do it.

[oviniciuz]

apr-07-11 - thursday - light squat

squat 3x5 222
press 3x5 116.6
chins 3x10 b.w.
+ calves and triceps between chins sets.

Ah, finally all reps done on the press! 2nd set was hard due to some technical failure. I moved the wheight forward in the 4th rep and lost a bit of balance. A had to squeeze my quads and glutes so fuckin' hard to get that wheight up in the last rep! Wow, there's nothing like this 'job done' feeling! Man, I'm all enthusiastic about a 116 lift! Can't wait to see those numbers up!!

[oviniciuz]

apr-09-11 - sat

squat 3x5 280
bench 3x5 189
deadlift 1x5 325

Squats were very solid and strong.
Bench and deads though were crappy. Bench reps were 4-3-2. Elbow and shoulder pain due to the very close grip on the squat fucked my bench.
Deadlift wheight was supposed to be 312... With 325 got 2 reps only. Also had time constraints that made me rush to the work set. Shit!
Next week on I'll move deadlifts to light squat day. Should have done it already.

[oviniciuz]

apr-12-11 - tu

squat 3x5 288
chins 2x10, dips 2x15 b.w.

Squat - no trouble at all, besides that my shorts tore from top to end in the 2nd set. Did the last 5 reps with my underwear pointed to the mirror. Might have been weird for those who saw the picture.
Planned to press, but I got late to the gym due to office stuff. Damn! I'll do it tomorrow.

[oviniciuz]

apr-14-11 - th light squat

squat 3x5 235
press 3x5 121 (5-4-4 reps)

Called it a day.
Had an appointment at work that lasted longer than I expected, so I had to rush to the gym only to get something done. No lunch, back pain due to improper warm up on the press. Just another day that sucked.

[oviniciuz]

apr-16-11 - sat

squat 3x5 297
deadlift 1x5 317
chins, dips

Squat fail. Got 4-3-2. The booze last night might have something to do with it.
Deadlifts went fine.

[oviniciuz]

apr-18-11 - monday

Showed up today to get the squats done.
297x3x2
293x5x2

297 is feeling heavy. I'm a bit out of confidence, feeling that sometimes I'm not going deep enough, also too slow, losing efficiency on the rebound.

[oviniciuz]

apr-20-11 - wednesday - light squat

squat 5x5 257
press* 121x5 / 104x5x5 / 81x10x2

After squats I decided I wouldn't go for maxes on the press since I've got a little neck strain and a minor discomfort on my left elbow. So I've put some volume and lowered the weight.

[oviniciuz]

apr-25-11 - monday

squat 3x5 297
bench 3x5 189

It's been 15 days since my last bench workout... Gotta put my training back on track!

[oviniciuz]

apr-27-11 - wednesday

squat 3x5 301
press 5x5 110
p. clean 5x3 128 / 2x3 136
chins / dips 2x10 bw

Squats were strong! Very nice. I'm moving light squat days to the end of the week.
Deloaded the press, from 121 to 110, going up again with more volume. I haven't figured a microloading solution yet. I'll do the same to the bench.
Long time no power cleans. Really missed them. Started light to work my numbers up again.
Superset of chin and dips to finish the workout, not bringing them to failure. Kept it moderate.
Result: arrived 30' late at the office!! Totally worth it.