RandallEW Finally Logs a Log

[RandallEW]

Fri. 9/23/2016

Light/Speed Squat: 335 x 3 x 5
Deadlift: 315 x 5 x 3
RDL: Skipped
Shrugs: 135 x 15, 185 x 15 x 2 (1st time for these)

Another day of finding starting weights. I skipped RDL as a precaution - not used to this much volume. So, I did about 2/3s of my lifts for the week, being conservative - ready for 3s week next week.

[RandallEW]

Heavy Press: 165 x 3 x 3
Close Grip Bench Press: 177.5 x 8 x 3
Lying Tricep Extensions: 77.5 x 10 x 3
Seated Overhead Tricep Extensions: 37.5 x 12 x 3

I did "all the things" today - felt good. Only issue was awkwardness in trying overhead dumbbell tricep extensions, so I switched to an EZ Curl bar instead, which seemed much better.

[RandallEW]

Heavy Squat: 425 x 3 x 3
Chins: 6, 5, 4 (took it easy here)
Rows: 135 x 10 x 2, 135 x 8
Curls: 60 x 10 x 3

[RandallEW]

Light/Speed Press: 137.5 x 3 x 5
Heavy Bench: 230 x 3 x 3
Incline Bench Press: 137.5 x 10 x 3
3" Decline Dumbbell Bench Press: 60 x 10, 60 x 8 x 2

[RandallEW]

Light/Speed Squat: 335 x 3 x 5
Heavy Deadlift: 365 x 3 x 3
Romanian Deadlift: 315 x 8 x 2
Shrugs: 185 x 15 x 3

3's week in the books - 1's week coming up.

[RandallEW]

Heavy Press: 180 x 1 x 3 (possible PR)
Close Grip Bench Press: 180 x 8 x 3
Lying Tricep Extensions: 82.5 x 8 x 3
Seated Overhead Tricep Extensions: 41 x 10 x 2

I'm really loving this program. Everything feels right.

[RandallEW]

Heavy Squat: 465 x 1 x 3 (PR)
Pull-Ups: Skip
Rows: Skip
Curls: Skip

I called it early and headed to Five Guys to celebrate my PR, among other things. About a month ago, I squatted 450 x 3, but I was about 5 lbs. heavier then. These reps were slow but controlled - gave me some confidence in lifting close to 1RM.

[caveman]

Nice squats!

[RandallEW]

Thanks much. I wish my other lifts were doing as well, but look at what I do - even when I bail on a workout, I tend to get my squats in. I'm not sure why, but I'm much more motivated to take them as far as I can.

[RandallEW]

Light/Speed Press: 135 x 3 x 5
Heavy Bench: 250 x 0, 235 x 1 (250 x 1 x 3 should have been easy)
Incline Bench: 135 x 10 x 3
3" Decline Dumbbell Bench: Skip

Felt really beat up today in the arms once I got to the heavy bench. I think 2 weeks of eating so light finally caught up with me, but I cut weight well during that time without much sacrifice, so it was worth it. Next week, I'm back to 5's, and I'm thinking of bumping calories by 500/day or so to handle it.