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3/15
Bench Press 225x1x5, 1s pause
Standing Rack Press 137x6x3
Rows 150x10x3
Unracking the bar for bench singles is more work than actually benching.
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3/16
Squat 365x1, 1, 1, f, 1, 1
Conv DL 365x6
Failed the fourth squat cause I hit the safeties. Some days I can squat just at parallel and some days I'm hitting 3" below parallel. The weight moved pretty well though, considering warm ups felt like shit. Also used the 55 lb bar since there wasn't another available bar with center knurling. That crazy knurl on that thing beats up my hands and some how scrapes my back through my shirt.
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3/18
OHP 147x6
Pause Squat 285x6x2, 2s
Bench Press 185x6x4
Chin bwx5x4, 3x7
OHP felt junk, but I still managed to get all the reps. Squats felt like cardio. Squatting before benching was a bad idea, cause fatigue. Next time I'll make sure I bench first.
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3/20
Bench Press 175x6x2, 2s pause
Squat 315x6x3
DE Sumo DL 315+60x1x8, chains, 90s rests
scale says 164 lbs
Tried a little narrower squat stance and I think the resulting increased forward lean fatigued my back a little more than I'm used to. Other than that, squats felt pretty good. I might still squatting a bit too deep maybe. Warmed up for SLDLs, but my back just felt ridiculously tight, so I figured I'd just do some speed pulls. Chains make it more fun. Also, context is important.
Now as soon as the micro circuit lecture I'm currently sitting in and not paying attention to finishes, I'll be on spring break, which means more sleep, more recovery, and hopefully more gainz, at least for a week.
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3/21
Tried some power cleans cause I had time
Power Clean 95xsomexsome, 115xsome, 135xsome
Every time I try power cleans I always regret it. Took me 20 minutes to get my wrist stretched enough to be able to rack the bar, obvious the session didn't go well. Racking the bar is painful even when I do it right.
3/22
Bench Press 205x6, 1s pause
OHP 145x3x5
Rows 155x10x3
Wrist sore cause previously attempted power cleans. Also, my traps were sore.
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3/23
Squat 345x6
Sumo DL 445x3, 1, 3
Neutral Grip Chins bwx11, 7, 7, 6
Trained in my garage since I'm on spring break. It was insanely hot. Squats went well though. Second set of deads I had to stop so I wouldn't throw up. On the last set I kind of hitched, which was weird, cause sumo. Also, I was surprised I even got the sets of 3, since I only have a stiff bar at home and the bar at school is an in between ish bar.
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3/25
OHP 162x3
Bench Press 200x3x6, tng
OHP 90+50x5, monster mini bands
Squat 310x3x3, 1s pause
Neutral Grip Chins bwx12
Trained in my garage again, but at like 9 pm, which is uncommon for me. My OHP is quite weak at the top, so maybe that's a triceps thing, since I don't do any direct triceps work. I'm considering trying OHP with bands for my volume presses if I can find a better way to set up the bands. Also, my belt is getting tight, so I guess that means I'm putting on weight.
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3/27
Bench Press 190x3x3, 2s pause
Squat 335x3x5
DE Sumo DL 315x1x7
Trained at school gym since I had work and it fit my schedule better. Squats did not feel good. Apparently I was also squatting too deep, since I hit the safeties on the last rep of the third set. Suppose to do SLDLs again, but my back just felt a bit too fatigued from squatting, so I did some sumo pulls and those didn't feel that great either. Oh well.
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3/28
Bench Press 230x1x5, 1s pause
OHP w/bands 85+40x6, 95+40x6x2
Rows 160x8x3
Curls 65x12, 45x18
Don't know if I'll have time to lift tomorrow, so I did today. Benched two days in a row, but yesterday was light, so whatever. Threw some light bands on for overhead presses since I'm so weak at the top.
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3/30
Squat 375x1, 390x1, 405x1
Sumo DL 455x1, 475x1, 485x1
Chin bwx12, 9, 6, 5, 5
bw: 163.7 lbs
Suppose to be heavy singles across on squats and deads today, but it ended up being a kind of impromptu max session. I think I almost threw up like 20 times in between sets while squatting today, but I didn't stop because I was determined. I'm also young and stupid. Well I didn't throw up, and I did hit a 405 single for squat. Oddly enough, I felt better while deadlifting.
Squat 405x1 https://www.youtube.com/watch?v=CpSV08g-Qys
Sumo Deadlift 485x1 https://www.youtube.com/watch?v=HrDhtu8Iav4
Last edited by oshirok; 03-30-2015 at 11:50 PM.
Reason: took 8 tries to embed video
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