gmo's Intermediate Log

[iamgmo]

1/9/2013 Wednesday

Standing Barbell Shoulder Press (OHP):
45 lb x 5 reps (+49 pts)
45 lb x 5 reps (+49 pts)
45 lb x 5 reps (+49 pts)
75 lb x 3 reps (+48 pts)
95 lb x 3 reps (+55 pts)
115 lb x 1 reps (+43 pts)
125 lb x 1 reps (+46 pts)
14.5 lb x 1 reps (+22 pts)
135 lb x 5 reps (+90 pts) PRx5RM
135 lb x 4 reps (+83 pts)
if bar is too far forward, i can only get it to my eyeballs at 145... arggghghghg... still 5RM PR!! will add 2.5 for next week... no arm issues here whatsoever.

Barbell Bench Press:
45 lb x 5 reps (+36 pts)
45 lb x 5 reps (+36 pts)
95 lb x 5 reps (+50 pts)
95 lb x 5 reps (+50 pts)
115 lb x 3 reps (+46 pts)
135 lb x 3 reps (+53 pts)
155 lb x 1 reps (+41 pts)
18.5 lb x 1 reps (+16 pts)
16.5 lb x 1 reps (+16 pts)
135 lb x 5 reps (+66 pts)
165 lb x 4 reps (+73 pts)
13.5 lb x 1 reps (+16 pts)
115 lb x 3 reps (+46 pts)
95 lb x 4 reps (+46 pts)
last 3 sets partial BP from bottom, dead stop. long story short, my arm sucks and i need to figure out how to rehab it by doing these...

[iamgmo]

1/11/2013 Friday

Barbell Squat:
45 lb x 5 reps (+36 pts)
45 lb x 5 reps (+36 pts)
135 lb x 5 reps (+66 pts)
225 lb x 3 reps (+97 pts)
280 lb x 1 reps (+96 pts)
310 lb x 1 reps (+117 pts)
340 lb x 1 reps (+144 pts)
370 lb x 3 reps (+258 pts) PR
335 lb x 4 reps (+232 pts)
i pussed out on the first set by getting too much into my head on rep 3... even trainer at gym was like: "but the 3 were easy, what happened?" anyhow, form went to hell on the backoff set so i just backed-off!

Barbell Bench Press:
45 lb x 5 reps (+36 pts)
45 lb x 5 reps (+36 pts)
75 lb x 5 reps (+44 pts)
85 lb x 4 reps (+43 pts)
85 lb x 5 reps (+47 pts)
75 lb x 5 reps (+44 pts)
75 lb x 5 reps (+44 pts)
75 lb x 5 reps (+44 pts)
45 lb x 5 reps (+36 pts)
45 lb x 5 reps (+36 pts)
45 lb x 5 reps (+36 pts)
45 lb x 5 reps (+36 pts)
working on form and rehabing the arm. first 5 sets from deadstop at the pins, other sets full reps. basically i need to keep elbows in and pain is a lot less and can control it better... doing tons of reps to try and make it a habit...

iamgmo week 8 of cut, hopefully i can toughen up for next week. need to also reduce volume from speed DLs when i do those since i felt gassed...
2 hours ago

iamgmo hopefully bench press will be better on wednesday, AND i can PR DLs on Monday.

[iamgmo]

1/14/2013 Monday

Barbell Deadlift:
135 lb x 5 reps (+66 pts)
225 lb x 5 reps (+121 pts)
315 lb x 1 reps (+121 pts)
375 lb x 1 reps (+182 pts)
405 lb x 1 reps (+223 pts)
440 lb x 2.5 reps (+348 pts) PR
440 lb x 1 reps (+282 pts)
yes, 2.5 because it was just at the knees... the reason i failed was wrong back positioning, which made me fail there. the backoff set of single was really fast and "easy".
Chin-Up:
1 reps (+4 pts)
4 reps || 37.5 lb (+45 pts) PR
4 reps || 32.5 lb (+42 pts)
4 reps || 27.5 lb (+40 pts)
all reps with awesome form and 0 knee kick... sudden weight drop obviously helped out...
Barbell Bench Press:
45 lb x 10 reps (+42 pts)
45 lb x 10 reps (+42 pts)
45 lb x 10 reps (+42 pts)
practicing "elbows really tucked in" for Wednesday...

iamgmo sudden drop of 4lbs in BW... week 9 of cut, things OK so far...