Happy to see you posting again! We’re similar in age and strength so it’s been interesting to follow your progress.
Monday 18 June 2018
Leg curls. They seem like something you should laugh at. But they're so awful.
Exercise Weight x Reps Squat 315 x 8
315 x 8
315 x 8Leg curls 100 x 15
85 x 15
85 x 15
_________________________________
Tuesday 19 June 2018
Last time I aimed to press 155 for eights, but failed to get all the sets. Got it this time. Also: I learned that dumbbell presses can give you a bicep pump - even a painful one. I think it's because your biceps are straining to keep your arms from falling outward. And then doing dips, curls, and more curls, yeesh.
Press 155 x 8
155 x 8
155 x 8Incline dumbbell press 55 x 8
55 x 12
55 x 10Dips bw x 12 x 3 Barbell curls 85 x 8 x 3 Preacher curls 25 x 10 x 3
Happy to see you posting again! We’re similar in age and strength so it’s been interesting to follow your progress.
Thanks man.
Thursday 21 June 2018
Deadlift 350 x 8
350 x 8 w/straps
315 x 5 w/straps
Kinda toasted. Went to work, came back home, the 315 was still laying on the floor, so I picked it up for another x3. Easy enough, of course, but it's kinda cool - not that I'd advise it to others - to be able to pick up 315 off the floor now with no warmup.
Deadlift 315 x 3 High bar squat 295 x 10
225 x 10
225 x 10Leg extensions 100 lbs I think? Hanging leg raises 3 x 10
Saturday 23 June 2018
Bench 210 x 8
210 x 8
210 x 8Press x 10-12 135 x 8
135 x 9
125 x 9
115 x 10Standing tricep ext 85 x 6
75 x 10 x 3Dumbell LTEs 35 x 8
25 x 10-12 x 3
Oh, I got into an ill-advised political argument with a cousin today. I guess I accused him of low T whining, so in retort he said that was funny coming from a powerlifter who evidently thinks it's okay to be fat, and that I could come back when I can bench 315 for reps.
That was logic I could not defeat, so we made amends; but I told him when I can bench that for reps he can bet I will revisit this argument and win.
He responded he would also accept a 550 1RM deadlift.
June 25 - July 4, 2018
Been a bad couple of weeks at work. Long days, not much eating or sleeping.
I got my 'fives' week in. I'll just log the weights for the main sets of five. I did what ancillary work in the program that I could get in.
Squat: 335x5, 335x4, 315x5
Press: this was bad. 165x3, 155x4, so I just did all my backoff sets and accessory work. Last time I did fives on the press I got 165x5x3, so I'm blaming it on sleep/food/stress.
Deadlift: 355x5 but I realized that was my 8's target, not my 5's target. So then I did 385 x 5 x 3 sets. Four decently hefty sets of five, felt good.
Bench: 225 x 5 x 3. Also hefty, also felt good.
Saturday 7 July 2018
Squat 410 x 2, 385 x 2, 360 x 2
(410 almost blew my eyeballs out of their sockets)
Press 180 x 1,f, then immediately 175 x 1
175 x 2 x 2
135 backoff sets
I'm still hangin' on to this train, just barely
Monday 9 July
deadlift: 405 x 1, 425 x 1, 405 x 1,
backoff SGDL
Tuesday 10 July 2018
bench: 255 x 1 (PR!), 255 x 1, 165 x 10
Those singles with 255 were paused at the bottom. Not intentionally. I mean the bar just stopped on my chest, and I sat there pondering whether this was failure or not, but I stayed tight and gritted my teeth and my brain kept issuing the command to push up, and after a second or two my arms started slowly moving up. Epic bruh.
Nice PR! Especially nice given that it was a paused bench press, intentional or not.
Thanks Chad!
Lol, I think being able to push it up from an accidental pause means that I need to tighten up my form for heavy singles/doubles, I'm probably leaving weight off the bar doing goofy things like that.
Saturday 14 July 2018
Squat 320 x 8
320 x 8
320 x 5RDL - desc. sets 315 x 10
275 x 10
225 x 10Leg curls 100 x 20
85 x 20
________________________________
Sunday 15 July 2018
Boring ass cardio.
3 rounds of:
lunges 10 each leg
60 second deadmill pushes
then 10 minutes on the treadmill keeping heart rate > 130
________________________________
Monday 16 July 2018
Press 150 x 8
150 x 8
150 x 8Incline dumbbell 45 x 10
45 x 10
45 x 10, 30 sec pause,
45x 10, 30 sec pause,
45 x 10Pushups x25
x25
x15Preacher curls 25 x 8 x 3 Barbell curls 85 x 8
75 x 10 x 2
I miscalculated the press weight but I'm pretty sure that's all I could do for 8's and complete the sets so that's fine.
The dumbbell inclines could've been heavier. That last rest-pause set was supposed to be something like 10 reps, then rest, then 3-4 max effort reps, then rest, then 2-4 max effort reps - whatever you could squeak out. So getting 30 total reps on the last set means it was too light.