Consitency

[Cousin Bo]

9/18 Wednesday - Light Day

Decided to train today thinking I was 90% recovered from the flu, only to realize that its more like 75%. Started off with the bench with intentions of doing ramp up to 5s to get the blood going and keep the program inlined. That's where my first sign of weakness came from, after each set - although not that hard - I was a little light headed. Next came the squat, I was scheduled to do 260x5x3 on Friday so I figured not squating in a few days maybe I should ramp up to 255 for a set in order to feel the weight. Only to realize how tight I was from the last 4 days of spending most of my time in the bed, I mean I was really tight it took me a few sets with just the bar to hit depth. And then came this pain in my left hip, as I reached bottom of the squat I felt my left hip crack around where my femur head is. Good news as I did dynamic stretches in between sets the pain started to subside so I got up to 225x1 and I knew that was all for today. Next were chins I realized I'm going to go easy so I did BW sets of 5. But I had such a tightness in my left bicep shoulder it was un-real, if this is what getting old feels like put me down at 35. Good news just like the squats the tightness went away after 5 sets. I only hope that the hip thing was a one time thing from being bed ridden the last four days - I will make sure to stretch the next few days.

Bench
175x5
200x5
215x3

Squat
135x5x4
185x3x2
225x1

Chins
BWx5x5

Being sick sucks

[Cousin Bo]

Monday 9/23 - Back into it

Squat
260x5
260x2

After the first set my hamstring got super tight couldn't finish sets

Bench
195x5
200x5
205x5
205x5
205x4

Chins
BW x 10,10,9,6,5 (40)

Couldn't do PC hamstring were too tight.

[Cousin Bo]

Wednesday 9/25 - Light Day

It looks like I lost 5lbs during the week I was sick, at first I thought it was just dehydration and lack of sodium after sweating. It kinda explains the lack of strength I've experienced the last two days. I'm eating everything I can now to shoot back up quickly.

Weight 181

Squat
205x5x3

Press
115x5x3

Back Extension
BWx12,12,10

Dumbell Curls
35lbs x 9,9,10

[Cousin Bo]

Friday 9/27 - About to kill myself from this massive failure

Really frustrated with the progress right now

Squat
260x2 - dropped the bar on 3rd rep
230x4
230x5

Going to reset to 235 on Monday

Bench
235x4
235x4

Both of these sets were spotted the whole time, I'm probably going to have to double from now on

Deadlift
355x3 - Tried to reset figured this would be ok, I was wrong. Going to have to drop to 335, Kill me slowly please.

Pendlay Row
155x8

[Cousin Bo]

Monday 9/30 - B

BW: 181.6

Press
130x5x3

Intended to do 5x5 and do intensity on Friday but these were tough, I'm going to have to linearly progress to see where I can start TM'ing again for the press.

Squat
235x5x3

These were really tough, tougher than last time around. I'm not sure if its mental or what but I had the last few reps spotted and first set was ugly.

Chins
BW x 10,10,8,6,5,4 (43)

[Cousin Bo]

Wednesday 10/2 - Deadlift Day

Bench - Light
175x5
175x8
175x10

Squat - Light
135x5,5,10

Deadlift
335x7

Curls Ez Bar
100lbs x 8
85lbs x 9

Hanging Leg Raises
BW x 9,8,7

Have been eating really well. Also drank some great pumpkin beer the other day, southern teir Pumking - awesome beer tastes like pumpkin ice cream. I have two good stouts and one good porter sitting at my house waiting for a good time to be opened.

Ballast Point - Imperial Porter
AleSmith - Speedway Stout
Founders - Breakfast Stout

The ballast point and alesmith are reserved for celebration, maybe like a 405 deadlift for 5 or a 315 squat.

[Cousin Bo]

Friday 10/4 - B

Squat
240x5
240x5
240x6

The squats felt much bette especially the last couple of reps of the last set. I think I really nailed the form down on those and felt the bounce from the bottom.

Press
132.5x5
132.5x5
132.5x5

These felt better than 130, must be the food and the rest.

Pendlay Rows
135x6
160x12

[Cousin Bo]

Saturday 10/5 - Conditioning

100m Sprints: 8 with 1:30 rest

Pretty good, it was nice to switch it up. My feet and legs are still a little sore from it two days later.

Monday 10/7 - A

Bench
205x5x5

Moved the grip in a little bit

Squat
245x5,5,7 - I wanted to push the last set a little bit

My right knee is bothering me, I think its because of inconsistency in my squat form. Sometimes I think I'm going too low which cause my knees to travel forward. Last set happens to be better form for some reason.

Chin Ups
BW x 10,10,8,7,5,3,3 - total 46

Weight: 182 - Going to keep pushing .5lbs gain every week. It's nice because I get to fit in more beer in the macros when gaining weight.

[Cousin Bo]

Wednesday 10/9 - Light Day

Press
135x5x2

I realized that maybe I shouldn't be going heavy with the press with intensity bench coming up this Friday.

Deadlift
340x7 or 8

Not sure how many reps I got but it felt easier than 335lbs.

Front Squat - Light
135x5,10

Felt good, just to get some blood in the legs.

Curls Ez Bar
102.5x7
85x9 - 1 more than last time

Leg Raises
BW x 10, 8, 7

Came home to the Ab-Wheel at the front door. Excited to use but not sure if I went too cheap on it, design seems flimsy. Any way when I was ordering it I had a choice to order a Chin/Dip Belt for $27 without shipping costs. I should of went for it when I think about it since I will probably end up buying one later any way.

[Cousin Bo]

Friday 10/11 - ID for Bench

Bench
237.5x2
237.5x3

I thought I would switch to doubles this week but the first set was fairly easy so I went for a triple on the second set. Have to make a note that a good spotter makes a big difference when they know how to hand the bar off during the lift off.

Squat
250x5,5,7

Pushed the last set a bit because I don't work tonight so I get a little bit extra rest. The first rep on every set is spot on, the next reps are not as consistent I have to work on that.

Pendlay Row
165x9

Ab-Wheel
5,5,7

After the first set I was able to come down low enough to almost touch the ground. Going to try to work up to 10 reps and 5 sets.