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10-17-2019, 08:06 PM
#611
Saturday, 10/12/19
Did this session at Genesis Gym in Trenton, GA. Low back pain, quad/IT band pain and being at an altitude that was twice that of where I lived put a damper on this session.
Squat
45x2x5
130x1x5
190x1x3
245x1x2
290x1x1
Dips
BWx1x2
27.5x1x2
52.5x3x(1-2-1)
Chin Ups
BWx2x2
BWx3x(10-8-8)
Thursday, 10/17/19
Getting back into my everyday groove, training in the evening, and not having low back pain makes for a better session.
Press
45x2x5
70x1x5
100x1x3
130x1x2
155x3x2
Better than last week but still time to deload and keep lifting.
Deadlift
135x2x5
170x1x5
245x1x3
320x1x2
375x1x5
Did my usual routine of belting up when the weight is above 225lb. First three reps were on the fast side going up.
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10-20-2019, 08:01 PM
#612
Sunday, 10/20/19
Squat
45x2x5
130x1x5
190x1x3
245x1x2
290x1x3
Dips
BWx1x2
25x1x2
50x3x(6-7-6)
Chin Ups
BWx1x2
22.5x1x2
45x3x5
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10-23-2019, 08:35 PM
#613
Wednesday, 10/23/19
Left my bottle of Gatorade at work. I had drunk a tall cup of coffee and felt adequately hydrated, so did my session without sipping anything.
Bench Press
The squat rack I use was occupied so I benched first.
45x2x5
95x1x5
130x1x3
172.5x1x2
202.5x3x(4-5-5)
I hesitated on the first set as I wasn't benching in a rack and had had to help do chest compressions on a code at my hospital earlier.
Squat
45x2x5
130x1x5
190x1x3
245x1x2
290x3x5
Widened my stance a bit as I had watched Austin Baraki doing pin squats earlier. Warm ups definitely felt easier than expected. The first one to two reps of each work set felt almost too easy, then they quickly became taxing. At one point I felt that my stance was a tad too wide. Haven't squatted for sets of five since July and my quads felt it.
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10-25-2019, 08:05 PM
#614
Friday, 10/25/19
Press
45x2x5
62.5x1x5
90x1x3
120x1x2
140x3x5
Got into the groove of it on the second work set; it was the easiest one with the third set in a close second.
Deadlift
135x2x5
172.5x1x5
250x1x3
327.5x1x2
385x1x3
The bar felt unbalanced on the last set; apparently the plates/collar weren't firmly enough in place.
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10-27-2019, 08:05 PM
#615
Sunday, 10/27/19
My last training session as a 38 year old.
Squat
45x2x5
130x1x5
190x1x3
250x1x2
I'm squatting again on Tuesday instead of my usual two day rest (and likely earlier in the day than usual) so I just did my warm up sets and skipped the one set of 3 reps with 295lb.
Dips
BWx1x2
27.5x1x2
52.5x3x6
Chin Ups
BWx1x2
25x1x2
47.5x3x4
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10-29-2019, 05:56 PM
#616
Tuesday, 10/29/19
Turned 39 today. Did this session earlier in the day as I was being taken out to eat later.
Squat
45x2x5
132.5x1x5
190x1x3
250x1x2
295x3x5
As I was warming up one of the guys running my gym came over and asked me about my form and squatting style. Turns out he had hurt his back a few years working in a mine and lately had been only squatting with 135lb. A few minutes after talking to me he did such a set; doing half squats at best and with a Manta Ray pad on the bar. He had talked about trying to up the weight some but I might have scared his on my last two sets. Had a few grinders at the end, but I did my fives.
Bench Press
45x2x5
92.5x1x5
132.5x1x3
175x1x2
205x3x(4-5-4)
Decided to go for five on the second set as I was feeling froggy, barely made it.
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10-31-2019, 08:17 PM
#617
Thursday, 10/31/19
Dressed up as Senator Armstrong ("Nano machines, son!") from Metal Gear for Halloween at work today.
Press
45x2x5
65x1x5
92.5x1x3
120x1x2
142.5x3x5
Still on the easyish side.
Deadlift
135x2x5
172.5x1x5
250x1x3
327.5x1x2
385x1x5
Summoned the Senator and did the final set shirtless. Happy Halloween, everyone!
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11-02-2019, 08:25 PM
#618
Saturday, 11/2/19
Squat
45x2x5
135x1x5
195x1x3
255x1x2
300x1x1
I had run a 10 mile race this morning (did it in under 90 minutes which was my goal) and wasn't sure if I wanted to do the last set. Felt froggy enough to try, even though I stopped after one rep. Watch Delgado's video on the bar position and did the cue where you start low and back into the bar until it reaches the scapula.
Dips
BWx1x2
27.5x1x2
55x3x6
Chin Ups
BWx1x2
25x1x2
47.5x3x(5-5-4)
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11-12-2019, 09:28 PM
#619
Tuesday, 11/5/19
Squat
45x2x5
135x1x5
195x1x3
255x1x2
300x3x3
Decided to start going for sets of threes; the last session was quite tough and I was happy with being able to do fives with 10lb more on the bar than during my last five rep phase. Definitely didn't skimp on depth much; I managed to hit the safety pins a few times on the descent.
Bench Press
45x2x5
92.5x1x5
135x1x3
175x1x2
207.5x3x3
Bench pressed in the same power rack I squatted in. Doing dedicated sets of threes with these as well.
Thursday, 11/7/19
Press
45x2x5
65x1x5
95x1x3
122.5x1x2
145x3x(3-4-4)
The bar felt awkward on the first work set; my power bar has a tad bit of bend and I was likely holding it with the bend at a bad angle.
Deadlift
135x2x5
177.5x1x5
255x1x3
335x1x2
395x1x5
Felt tougher than the review footage would suggest; my bar speed was fairly impressive on the first three reps.
Saturday, 11/9/19
Squat
45x2x5
137.5x1x5
197.5x1x3
260x1x2
305x1x3
Dips
BWx1x2
30x1x2
57.5x3x(6-0-6)
Ended up using liquid hand sanitizer before my second work set.
Chin Ups
BWx1x2
25x1x2
47.5x3x4
Reset time.
Tuesday, 11/12/19
Squat
45x2x5
137.5x1x5
197.5x1x3
260x1x2
305x3x3
Bench Press
45x2x5
95x1x5
137.5x1x3
177.5x1x2
210x3x3
Watched the recent YT vid of how to set up for the bench.
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11-15-2019, 08:08 PM
#620
Thursday, 11/14/19
Press
45x2x5
65x1x6
95x1x3
125x1x2
147.5x3x(3-4-4)
Tried to go for a fifth rep on the third set but just didn't have it.
Deadlift
135x2x5
182.5x1x5
262.5x1x3
345x1x2
405x1x5
The bar stayed put for me this time around. Will be upping DLs by 5lb starting next session.
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