In Which Jonathan Finds His Inner Dad Strength

[jwagner]

7 January 2017

Squat: 370x5,5,5,5
Bench: 210x5,5,5
Deadlift: 380x5,5,5

Was pretty tired going into this. Stayed up way too late last night. Anyway, everything felt strong and other than being single digits in the garage again it was not too bad of a session.

[jwagner]

9 January 2017

Squat: 325x5,5
Press: 140x5,5,5,5
Rows: 215x6,6,6,6
Chins: BWx2,2,2,2

Cold, but not as cold as recent sessions. Presses felt great, chins were feeling strong; overall it was a pretty great session.

[jwagner]

11 January 2017

Squat: 350x5x3
Bench: 210x5x2, 220x5x2
Deadlift: 430x5

Warmer, but condensation was everywhere in the garage so loading and unloading was interesting. Misloaded the bench for the first two sets. Actually noticed that the first set was much easier than expected, but thought it may have been an anomaly. After the second set, decided to double check. Added 5s and carried on. Deadlift was uneventful. It felt heavier than I expected, but I also took larger jumps than usual on warmups. Also, this may technically be a rep PR; I'd have to look back through my paper logs. Definitely a stiff bar PR since I almost exclusively used the deadlift bar at my old gym for deadlifts.

[jwagner]

14 January 2017

Squat: 390x4x4
Bench: 220x4x3
Deadlift: 405x4x3

Pretty good session. Probably another rep PR on squat. I know I've done it for doubles, but I don't think I've ever done it for fours and certainly not for four sets across. Also a volume PR on deadlift I think, though I'd have to go look at the period where I was doing AMRAPs for the Mag/Ort deadlift program I ran this summer.

On a plus note, my wife and daughter came out to hang out in the garage during my bench press session. That was a nice surprise which would have never happened had I not gotten the home gym.

[jwagner]

16 January 2017

Squat: 350x4x2
Press: 150x4x4
Rows: 235x4x4

My daughter is sick so I had to do this in a hurry while my wife was home on her lunch break. Squats felt great. Hard to believe how easy they felt. Almost like 315 did a couple months ago. Presses felt heavy, but rest times were pretty low. Also, for some reason, I had it in my head that it was supposed to be 235 for the rows, but it was actually supposed to be 225; no wonder they felt heavier than I expected. No time for chins, maybe tomorrow.

[jwagner]

18 January 2017

Squat: 370x4x3
Bench: 235x4x4
Deadlift: 455x4
Chins: BWx2,1,2,2,2,2

Everything felt heavy, but it all moved ok.

The deadlift is a rep PR. I've only doubled it before and then it was on a deadlift bar not a stiff bar. The last rep moved pretty slow, though it wasn't the slowest pull I've done before. Actually, it was probably faster than when I doubled it last summer.

I didn't get to do the chins from Monday yesterday, so I did them today. I attempted 3 chins on the first set and then didn't rest long enough for the second set causing the single. Since the main goal with these is to add at least one rep per session, I ended up doing a sixth set of 2.

[jwagner]

21 January 2017

Squat: 350x4x4
Bench: 195x4x3
Deadlift: 355x4x3

First day of peaking and the easiest "heavy" day so far. Nothing got over an RPE 7, which is good. I wish I had tracked RPE during week 3 since this is essentially a repeat. Next week is heavy doubles then deload week after that and then a test week. Squat and deadlift should be a PR and I'm hoping to tie Bench and Press PR's from last summer. Then I have to decide whether to re-run this or find something else. I'm tempted to just stick with this, but 4-day TM seems tempting as well now that I have a home gym and can afford the fourth day. I'm just worried that my recovery resources aren't sufficient enough. For now, though, I'm going to just enjoy the peaking process and hopefully hit some PRs next month.

[jwagner]

23 January 2017

Press: 130x4x4

Was supposed to do light squats and rows tonight as well, but this evening's late work activities pretty much toasted my back so I decided to give up on them. We got an after hours delivery of a couple 800+ lb pieces of equipment. Unfortunately one of the loading dock levelers is being replaced and the crew decided to leave the 700+ lb Bobcat Hydraulic Breaker attachment and a 6x12 dump trailer in front of the operational leveler. Also, the truck had no lift gate. I had the distinct pleasure of being the only one there who could lift one end of the breaker and walk it about 6 feet away and then lift the tongue of the trailer so a couple other guys could push the trailer out of the way (it was only partially blocking the leveler). Anyway, I figured that was more than enough work for a "light day" workout.

[jwagner]

25 January 2017

Squat: 325x4x3
Bench: 210x4x4
Deadlift: 405x4

Uneventful. Boring, even. I don't feel I did enough to warrant the deload/peak.

[jwagner]

28 January 2017

Squat: 415x2x4
Bench: 220x2x3
Deadlift: 430x2x3

This took longer than anticipated since I decided to level the door so it would actually close and add a lock. Wife's been pressuring me to make sure the gym is at least somewhat secured.

Squats:

28 January 2017 - YouTube