Bobster's HLM Log

[Bobster]

Tuesday, 1/8/19

Squat
45x2x5
135x1x5
190x1x3
240x1x2
290x1x5

IT band pain again; my last rep felt surprisingly tough.

Bench Press
45x2x5
95x1x5
140x1x3
185x1x2
230x1x2

Having the bar clang on the hooks once or twice didn't help. If I can't get three sets of three during Friday's session I'll do a 10% deload.

Chin Ups
BWx1x2
20x1x2
42.5x3x5

Cable Clamshells
10x1x10
20x1x10
40x2x20

Glute Machine
10x1x10
20x1x10
40x2x20

[Bobster]

Friday, 1/11/19

Trained at home due to the weather.

Squat
45x2x5
135x1x5
190x1x3
240x1x2
290x3x5

Still felt tough and still having right IT band pain. Been getting up a 1 1/2 hours early the last four days for my job so that's likely not helping.

Bench Press
45x2x5
95x1x5
140x1x3
185x1x2
230x3x2

Going to do a 10% reset on these the next session.

[Bobster]

Sunday, 1/13/19

Did this session in the morning due to me having plans most of the day. Definitely not the best.

Press
45x2x5
95x1x5 (meant to use 75lb)
115x1x3
130x1x2
155x3x3

Deadlift
135x2x5
225x1x5
295x1x3
345x1x2
395x1x0

The last warm up set felt pretty taxing, so not that shocked that I bombed. Next session I'll just repeat the poundages for the press and deadlift.

[Bobster]

Tuesday, 1/15/19

Squat
45x2x5
135x1x5
195x1x3
245x1x2
270x1x1
295x1x3

Bench Press
45x2x5
90x1x5
130x1x3
170x1x2
207.5x1x5

Chin Up
BWx1x2
22.5x1x2
45x3x5

Cable Clamshell
10x1x10
20x1x10
40x2x20

Glute Machine
10x1x10
30x1x10
50x2x15

[Bobster]

Friday, 1/18/19

Right IT Band pain, anxiety over my dad and work put a bit of a damper on this session.

Squat
45x2x5
135x1x5
195x1x3
245x1x2
270x1x1
295x3x(4-5-3)

Active release with my taped tennis balls helped my IT bands.

Bench Press
45x2x5
90x1x5
130x1x3
170x1x2
207.5x3x(4-5-5)

Likely could have done a fifth rep on the first set. Will up it to 210lb next session.

[Bobster]

Sunday, 1/20/19

Press
45x2x5
75x1x5
105x1x3
130x1x2
155x3x(4-3-3)

Deadlift
135x2x5
225x1x5
295x1x3
345x1x2
395x1x1

Will reset 10% next session.

[Bobster]

Tuesday, 1/22/19

Squat
45x2x5
135x1x5
195x1x3
245x1x2
270x1x1
295x1x2

Will do a 10% deload (dealing with a cold).

Bench Press
45x2x5
90x1x5
130x1x3
170x1x2
210x1x3

Chin Ups
BWx1x2
25x1x2
47.5x3x3


Friday, 1/25/19

Squat
45x2x5
115x1x5
165x1x3
215x1x2
265x3x5

Even at this weight my ITBs were bothering me. To make matters worse, I didn't have my taped-together pain of tennis balls and ended up using the cover off of one of the weight machines.

Bench Press
45x2x5
90x1x5
130x1x3
170x1x2
210x3x5

Cable Clamshells
10x1x10
20x1x10
40x2x20

Glute Machine
10x1x10
30x1x10
50x2x20

[Bobster]

Sunday, 1/27/19

Did this session about 12 hours after doing my first ever indoor triathalon.

Press
45x2x5
75x1x5
105x1x3
135x1x2
157.5x3x3

Deadlift
135x2x5
205x1x5
255x1x3
305x1x2
355x1x5

Felt tougher than the review video I took would suggest.

[Bobster]

Tuesday, 1/29/19

To treat my IT band and tight quad issues before I started, I did a new active release movement with a 35lb barbell before taking my tennis balls to my TFLs. My upper right back had a pulled muscle so wasn't sure how this session was going to go.

Squat
45x2x5
125x1x5
175x1x3
225x1x2
275x1x3

Still had some quad/IT band pain but not nearly as bad as it had been. I also didn't have to use my tennis balls between sets. My upper back didn't give me any issues but I still wore my belt on the last two sets.

Bench Press
45x2x5
90x1x5
135x1x3
175x1x2
212.5x1x3

Upper back didn't give me much trouble on these, though next BP session I may widen my grip a bit to see if it helps with my left shoulder.

Chin Ups
BWx1x2
25x1x2
47.5x3x4

[Bobster]

Friday, 2/1/19

Squat
45x2x5
125x1x5
175x1x3
225x1x2
275x3x5

Had some right IT band pain during the first set but it cleared up afterwards, (used my two tennis balls on the TFL after the first set as well).

Bench Press
45x2x5
90x1x5
135x1x3
175x1x2
212.5x3x(3-5-5)

Did the first set on a bench without a safety rack so I was apprehensive toward the end of it. Moved into a squat rack and got my fives on the other two sets. I widened my grip a bit to help ease some left shoulder pain I've been having.