Consitency

[Cousin Bo]

Monday 8/26 - Upper Volume

Bench
210x5x4

Press
115x6,8,7

First set I hit the rack on the way down, fucked me up.

Chins
BW + 62.5lbs x 5 x 3

Tuesday 8/27 - Squat (No longer volume)

Squat
225x5x3

Tried these with no belt, also bought weightlifting shoes. The Adidas ones, they were only $70 at rogue.com so it was a good bargain. Can't wait to use them.

Power Cleans
180x1x5 - I couldn't get all ten reps with the one minute break so I'm resetting back to 3x5 to the last weight I managed to do which is 157.5lbs.

[Cousin Bo]

Friday 8/30

Weight: Still 184 but I'm eating a lot better, I think I'll see bump in weight soon.

Bench
230x5 - Happy about this, felt a lot stronger today

Squat
230x5x3 - Felt better than Tuesday's work out. I'm doing these without a belt as of now because its light weight. My shoes came in but they ended up being too small, I sent them back to Rogue, hopefully I'll get the new ones by Tuesday.

Deadlift
370x5 - Hit all 5 reps this time but I know my back was unlocked on 4th rep. Have to keep attention to that.

Ez bar Curls
105 x 7
90 x 8
90 x 6

- Haven't done these in a while

[Cousin Bo]

Monday 9/2 - A

Press
135x5x3 - I got significantly weaker on the press, I need to pay more attention to it

Squat
235x5x3 - Felt good still no belt, going to squat three times this week.

Power Cleans
157.5x3x5

Chins
BWx15,10

[Cousin Bo]

Wednesday 9/4 - Considered light

Weight: 185.6lbs - Gained a 1lb

Squat
240x5
240x5
240x5

Without the belt still, I wonder how long this will last. I'd at least like to get to 250, but at the same time it's not my biggest worry.

Bench
185x5x3

Curlz
107.5lbs x 7
90lbs x 10,9

Erg: 30 on 1:30 off x 7 rounds

[Cousin Bo]

Friday 9/6 - Intensitish Day

Squat
245x5x3 - Felt good, still without belt. Got word that Rogue will honor my exchange for a bigger size so I should have my new shoes next week.

Press
150x4 - Felt better than last 147.5x4, the last rep on the way down was farther away from my face so it messed up the bar path. I think this is just a matter of me not concentrating on the lift as much as I used to.

Deadlift
375x5 - All good reps made sure to keep my back really tight and flat, the weight is becoming heavy so I can't promise perfect form but it was good.

[Cousin Bo]

Monday 9/9 - Bench week

Weight: 186.2

Squat
250x5x3 - Used the belt this time

Bench
212.5x5x4

Power Cleans
160x3x5 - Probably my best ones yet

Curls
110lbs x 6
90lbs x 9
85lbs x 7

10 hours of sleep from the last two nights, was really tired for this work out that's why I used the belt for squats. Weight is going up which is nice but I don't want to rush it have to make sure its nice and steady. After the gym I walked in for a great surprise, my adidas weightlifting shoes are finally in. Can't wait to use them on Wednesday.

[Cousin Bo]

Wednesday 9/11 - Light Day

Press
120x5x3

Squat
200x5x3 - Broke in the adidas weightlifting shoes, felt good. We'll see how heavier weight will feel

Chins
BW+67.5lbs x 5,4,3 - Going to reset this

Curls
Dumbells 35lbs x 10,7

[Cousin Bo]

Friday 9/13 - Intensity

Had a tough day at the gym missed on a few attempts. Looking back at the programming for this week I should have done some things different. Wednesday's heavy chins probably interfered with my Bench since I was still sore from Monday. Chins probably didn't help my deadlift either. I also have some gratification knowing that I wasn't 100% yesterday since today (saturday) I have a fever, its hard to tell whether I was sick before or after the gym but I'm sure it didn't help.

Squat
255x5x3

Squats went well, I think I have the stance down with my new shoes. The only thing was that the bar was either pushing me forward or rolling back during the sets. I realized that I probably have a bent bar, so after I finished up I took off the weights and rolled the bar on the pins. Just as I suspected the bar would speed up and slow down as it rolled indicating that the bar was bent.

Bench
232.5x3,3

I needed a spot on the fourth rep of the first set, like I said I think this is from the heavy chins on Wednesday.

Deadlift
380x2

Just didn't have it. 375x5 was tough but it wasn't so tough that I wouldn't be able to do 380. I'm going to repeat this weight this week.

Curls
110x6
90x10
85x7

Realized I did curls 3 times this week. Too much I just had sloppy programming all around.

[Cousin Bo]

No updates, got extremely sick since Saturday with the flu. Haven't been this sick in a while, body aches lots of sweating and cloudy head. Haven't been this sick in a while, I have pretty much been a vegetable these last 4 days. Today is the first day I can tell I'm getting better. Hopefully tomorrow I'll do light day.

[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