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Mon 8/12
BW 171.5
6:00-7:20am at home
Press 127.5x5x3 (rpe 8.5)
Sq 285x5x3
DL 315x5
Press sets all on one/initial breath
Squat grooving better and felt better than 275. May take another 10lb jump to 295. Thinking about driving my belt into my upper thigh is helping keep my air down low and catch a solid bounce off the glute stretch
Last edited by JamesW; 08-14-2019 at 08:40 AM.
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Tues 8/13
c2b chins 40x6x3
Last edited by JamesW; 08-14-2019 at 08:41 AM.
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Wed 8/14
BW 170.0
11:15am-12:05pm @gym
Bench 222.5x5 (rpe 9), 237x1, 207x5x2
Squat 290x5x3 hard but fair
Thoughts:
-bench at 222.5x5 was a little harder than expected. Think I forgot to leg drive the first rep which made it feel heavy and added some fatigue. 237x1 flew up. Pumped to hit 225x5...its been years.
-monday's BW at 171.5 was bloat from a quick weekend vacay, but i'm aiming for +1 per week and seem to on track
Last edited by JamesW; 08-14-2019 at 03:48 PM.
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Fri 8/16
645-800am @ gym
Press 130x5x3 (rpe 8.5, 9, 9.5)
Lt Squat 235x5x3
DL 325x5
Thoughts:
Next press may go 5x132.5/125/125. Plenty of room to move up on first set, third not so much
Squat recovery went from non-issue to issue quickly. Will go to Mon+5, Wed 80%, Fri +5 for next week.
Last edited by JamesW; 08-16-2019 at 10:48 AM.
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8/19/19
Bench 225x5 (rpe 9.5) 240x1, 210x5x2
Sq 295x5x3
Lt DL 145xbunch
c2b Chins 40x7,7,6
Last edited by JamesW; 08-20-2019 at 05:09 AM.
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Wed 8/21
bw 170.0
7:00pm at home
Press 132.5x5, 125x5x2 (rpe 9.0, 8.5, 8.5)
Lt Sq 245x5x2
DL skipped planned 335x5 b/c back pain
Back pain creeping up significantly on 8/14 squat workout (290) and each squat workout after that, including light days. DL's seem to be fine unless already hurting from squats (i.e. don't increase the pain). Will see how it feels on Friday and consider a squat reset. May consider a new round of Starr DL's which seemed to reduce the pain more than the heavier deads are now, maybe light Starr every day with heavy LP deads on top of that once a week.
Weight gain still on track but seems to have stalled the last week; probably will bump up another 250 cal/day
Last edited by JamesW; 08-22-2019 at 02:06 PM.
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Fri 8/23
bw 170.0
11:00 @ gym
Bench 227.5x5 (rpe 9.5), 242.5x1, 215.5x5x2
Sq 235x5* 195x5x2 resetting from here
c2b chins +50x5x3
*Back worse than Wednesday. Reset to 195, which had minimal pain. Turning into 2 step forward, 1 back, but that's fine as long as the pain threshold weigh keeps moving up over time. Last two pain threshold weights were 245x5 then 290x5, so maybe i make it to 315 this time.
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Mon 8/26
bw 171.0
11:00 @ gym
DL 225x5; 255x5 s/s with Press
Press 135x5, 127.5x5x2 (rpe 9.0, 8.5, 8.5)
Sq 225x5x3
strict hspux5x3
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Wed 8/28
DL 275x5
Sq 245x5x3
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Thurs 8/29
730pm@Golds out of town for work
Bench 230x3, 225x3, 215x5x2
strange bench, no spotter, work stress, not feeling the 230x5 i had planned, will attempt next time
Chin neutral grip 55x5x3
Pwr Cl + Split Jerk singles to 235
just bc they had a platform and I wanted to sling some weight
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