Perpendicular to the Surface of the Earth

[ithryn]

Thursday 5 October 2017

Squat
315 x 5 x 3

Rack pulls (I'm new to these)
390 x 5
350 x 8 wew

Shrugs (sets of 10)
315 x 5 well that's gonna be too much maybe
275 x 10 x 4

Kettlebell swings 45 lbs x ~100 (actually a dumbbell weighted mostly on one end)



Saturday 7 October 2017

Bench
211 x 5 x 3
(90% of my doubles the other day) (grinders)

Close grip bench press
185 x 7
180 x 8 x 2

[ithryn]

Monday 9 October 2017

This is week 41 in Andy's barbell club program.

Deadlift 3x5: 330 x 5 x 3.

Jumped up from 315 last time. Might've been able to go higher this time, they were feeling good, but I figured I'll play it safe, I blow deadlift workouts all the time.

Box squats 5x5 ascending:
225 x 5
225 x 5
255 x 5
285 x 1, then sat back too far and couldn't get back up at all, that was weird. Finished with 275 x 4.
305 x 5

Captains of crush "Sport" gripper: 5 x 5 both hands, then 10-count holds both hands x 5 each.

GPP tonight.

It's good to be working hard again.

[Jugrock]

Just found this log as another one of Andy's group. I may copy and paste some of your comments on feelz. After doing nothing but 5s of the basic 4 lifts in some fashion for a couple years, his variety in programming is both refreshing but also painful. I'm not looking forward to sets of 10 high bar squats.

[ithryn]

Just found this log as another one of Andy's group. I may copy and paste some of your comments on feelz. After doing nothing but 5s of the basic 4 lifts in some fashion for a couple years, his variety in programming is both refreshing but also painful. I'm not looking forward to sets of 10 high bar squats.

Ha, welcome. It's a nice difference. Even with stuff like that, at least it's a different kind of pain from the fahves. Fives are always: first rep wow this is heavy, second and third okay I can do this, fourth and fifth am I even going to survive. Plus I'm already feeling a bit better conditioned.

But yeah, this week is going to be weird. High bar squats? Floor presses? Sure why not.

[ithryn]

Wednesday 11 October 2017

Press 3x5
150 x 5 not hard
155 x 5 x 2

Pin or Floor Press 5x5 - why not both?
Pins 2" off chest:
185 x 2,f holy crap
170 x 5 x 5

Floor, just to try:
135 x 5, 155 x 8 - that's intense

Dumbbell seated press 35 x 12 x 5

Standing barbell tricep extensions 65x10, 65x10, 55x10

Death to triceps

[ithryn]

Friday 13 October 2017

Squat heavy doubles These are supposed to be sets across, but I'm kinda feeling out my maxes here after a summer of nonprogrammed lifting and breaks.
350 x 2
355 x 2
365 x 2

Immediately going in to:

High bar back squats, sets of 10 (descending, "first set should be ball busting," 5 min rests, dropping way below parallel)
275 x 10
260 x 10
245 x 9

Holy crap, I have never done HBBS before. Don't tell anybody. I don't want my children to be ashamed.

These hurt my traps. Also, I can't walk down stairs now, my quads are dead.

Weighted step - ups
35 lb dumbbell x 10 x 3 each leg

[ithryn]

Saturday 14 Oct 2017

Bonus optional back day

Chins x 25 - in mostly triples/4s
Rows 3 sets heavier, 3 light, not touching the ground:
225 x 6 x 3
185 x 12 x 3
Good mornings* - totally new to me - 135 x 10 x 3
Ab wheel x 10 x 3

_______

Monday 16 Oct 2017

Bench doubles

240 x 2 weight PR!
240 x 2
240 x 0 pinned....230 x 0 pinned....195 x 2

Pinned meaning the bar came down and then didn't go up at all. There's a sticking point on the way down for me with heavy weights. Like six inches down from lockout. I can feel my arms want to stop right there and not let it go further or it'll plummet. I force myself to let the bar drop down further and then lose tightness at the bottom, I think.

It's possible 240 was just too heavy for three doubles. The fourth rep went up like molasses rolling uphill and it's possible my butt came off the bench a bit to push through. Maybe 237.5 would've been smarter but eh, wanted to try.

I'll do the rest of the workout this evening.

[Karl Schudt]

What was your rest times before set 3 on the bench?

[ithryn]

I waited 8-10 minutes - with a timer, I bought a little magnetic one.

However - I can already see your glare when I'm writing this - the ab wheel on Saturday strained my elbows something fierce, and now that I'm remembering that, that's probably the problem. A problem.

I was able to complete the third set tonight, but I might just repeat this weight next time bench doubles come around....or use a fractional increase:
_________

16 October cont'd - this evening

Bench 240 x 2 !

WTFGilchrest (RIP) had suggested gripping the bar as tightly as possible and keeping my upper back as tight as possible. That helped, concentrating on that, I think. I've got to stop this slow descent business.

Paused bench (goal 4 sets with 6-8 reps):
195 x 3 too much, 185 x 5
185 x 6
170 x 5 - didn't rest long enough
170 x 8

^^^ Andy programs incline presses here, but says you can sub in paused bench. I might try to figure out how to incline anyway. It would be difficult but possible, maybe, on the Gold's gym style incline bench someone gave me. I think it would hold up?

Curls
95 x8, x8, x6

Curls and dips superset, 15 reps each:
Bw dips x 15
Curls 75 x 15
Dips x 15
Curls 70x10, 65x5
Dips x 9
Curls 65 x 15

That was fun. I can't raise my arms. Awesome!

[Karl Schudt]

Ab wheel?


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