cmynhier's Intermediate Log

[Chad Mynhier]

Squats: 245x5x3
Press: 110x4x4 (6 on the last set)
Deadlift: 355x5 (PR), 285x5x2

Squats (3 minutes rest):

Set 1: https://youtu.be/7N3Ckjjkcp0
Set 2: https://youtu.be/so698qIigNM
Set 3: https://youtu.be/A_XxTzTYej8

Press (6 minutes rest):

Set 1: https://youtu.be/dvC4LyErv44
Set 2: https://youtu.be/W-6j_oOAtJQ
Set 4: https://youtu.be/ETyR8yxBUdY

Technical problems with the video for set 3. Did AMRAP on the last set and got 6.

Deadlift (5 minutes rest):

355x5: https://youtu.be/LkzaPDj97rU
(Didn't video backoff sets)

Woohoo, a deadlift PR! And I did a couple of backoff sets based on something I read in this post. I'm not sure if the backoff sets were overkill, but I'm traveling next week and won't have the opportunity to workout (or at least not barbell workouts), so I should have time to recover if it was a bad idea.

I tried working on my lockout on these, both my knees and my upper back. I'm not sure I was completely successful.

[Chad Mynhier]

Squats: 275x5x3
Dips: 6x5
Chins: 5/5/5/4/5/3

I've decided to do some minor programming changes. I had originally planned on alternating barbell rows and chins on heavy day and RDLs and SGDLs on medium day. I've decided to drop the RDLs/SGDLs (not that I've done any SGDLs yet), move chins to medium day and do barbell rows on heavy day. Given that I've only just started an intermediate program, it's probably better to keep it simple.

(The observant will notice that this is essentially the same as the "General Heavy-Light-Medium" program on page 166 of PPST3e, with dips subbed for incline press.)

Squats (6 minutes rest):

Set 1: https://youtu.be/Vr2UXmHkH-U
Set 2: https://youtu.be/FM3ckCSH_U0
Set 3: https://youtu.be/C01WfY21_aI

Dips:

I did these as 3x(2x5), 1 minute rest inside the 2x5's and 7 minutes rest between them.

Chins:

Similar to dips, 3x(2x5) (or at least I tried to -- 5/4 on the 2nd pair and 5/3 on the 3rd) with 1 and 6 minutes rest. I'm guessing I was too worn out from dips to make these (even though I managed to get all my reps when I last tried this, which was on heavy day).

[Mr. Bingley]

nice dead pr!!

[Chad Mynhier]

nice dead pr!!

Thanks, Mr. B.!

[Chad Mynhier]

Squats: 310x5, 300x5, 290x5, 280x5, 270x5
Bench: 190x5x5
Barbell rows: 165x8x4

Squats (9, 8, 7, 6 minutes rest):

310x5: https://youtu.be/idsHC9-xoM4
300x5: https://youtu.be/_dflHvKzcaw
290x5: https://youtu.be/TYS84_Ao4yY
280x5: https://youtu.be/MeJYMnrGGVA
270x5: https://youtu.be/d_6MzqVW94Y

Bench (6 minutes rest):

Set 1: https://youtu.be/28C9kyYDD1g
Set 2: https://youtu.be/GvElJkLM22A
Set 3: https://youtu.be/tED0-XCcx_s
Set 4: https://youtu.be/LPMhQxBsvFI
Set 5: https://youtu.be/ksaGppvQFQs

Barbell rows (6 minutes rest):

Set 1: https://youtu.be/QM6-uFV6tDI
Set 2: https://youtu.be/SsnKI0bKj70
Set 3: https://youtu.be/CkECI3rksF0
Set 4: https://youtu.be/WakZYfD-nkA

Traveling for work this week, so doing heavy day a day early. I'll also miss L and M days this week. I'm not looking forward to the DOMS when I get back, but at least I won't feel it until after heavy day, and I'll really only have to suffer through it on light day.

[lou t]

nice work...look pretty good

[Chad Mynhier]

nice work...look pretty good

Thanks, Lou!

[Chad Mynhier]

Squats: 310x5, 300x5, 290x5, 280x5, 270x5
Bench: 195x5,5,3,5,4
BB Rows: 170x8x4

Squats (9,9,8,7 minutes rest):

310x5: https://youtu.be/aRYSjBELZiU (grinder on the last rep)
300x5: https://youtu.be/jM9LEm9Q_MU
290x5: https://youtu.be/Y0-WxVd5NrA
280x5: https://youtu.be/TGcf-FRzX6k
270x5: https://youtu.be/cuvvZjraDiU

Hey, Adam! I managed to pull out a grinder on a squat rep instead of just setting it down on the rails. Woohoo!

Given my week off (missing light and medium days), I decided to redo my last heavy day workout (at least for squats). These really wore me out, though. Maybe it was the time off, but last week's heavy day squats wore me out, too. I bumped the rest up a bit. It may be time for me to just go with the same amount of rest between all the sets.

Bench (7 minutes rest):

195x5: https://youtu.be/ajBJla2ndLM
195x5: https://youtu.be/niFlm5ViZF4
195x3: https://youtu.be/DlLJh2K7NoU
195x5: https://youtu.be/aIw3242Iiws
195x4: https://youtu.be/toGV9EATR_M

I had a bad grip on the first rep of set 3. I re-racked and adjusted my grip, but only got two more. I'm doing independent sets on bench, but this is the first time I've failed to get a set of 5. This is actually a weird situation. If I were strict about it, next time I would do 200x5x2, 195x5, 200x5, 195x5. I think I'll just leave it at 195 once I drop, though, so 200x5x2, 195x5x3 next time.

Barbell rows (6 minutes rest):

Set 1: https://youtu.be/R4faelhSmmQ
Set 2: https://youtu.be/nQYfXLq_Mlg
Set 4: https://youtu.be/h4mgXUK1bYg

Technical difficulties transferring the video for set 3.

[Chad Mynhier]

Squats: 250x5x3
Press: 105x6,6,6,5+1
Deadlift: 360x5 PR, 290x5x2

Squats (3 minutes rest):

Set 1: https://youtu.be/tHeM3tq3C1U
Set 2: https://youtu.be/9-JO0_w01No
Set 3: https://youtu.be/tul1GlPam6A

Press (5 minutes rest):

Set 1: https://youtu.be/tqIVoi6D3fg
Set 2: https://youtu.be/XPNaGVbc6nw
Set 3: https://youtu.be/pLrxzXyh4D4
Set 4 (5+1): https://youtu.be/PYJvem0H9sE

This was meant to be 105x8x4, but my lackadaisical ways during my trip last week seem to have left me a bit weak. Maybe I should have done a bunch of presses with the 40-lb. dumbbells they had in the hotel gym.

I'll try 105x8x4 again next week.

Deadlift (5 minutes rest before/between the backoff sets):

360x5: https://youtu.be/8rZKJ02Zd2E

Woohoo, a deadlift PR! That certainly made up for my poor performance on press.

[Chad Mynhier]

Squats: 280x5x3
Dips: 4x5

Squats (6 minutes rest):

Set 1: https://youtu.be/jdMNVDBFa34
Set 2: https://youtu.be/pEFBNQKELBk
Set 3: https://youtu.be/AQdkEsoOPU0

Dips:

Did these as 2x(2x5). 1 minute rest intra-pair, 7 minutes rest inter-pair.

This was a short workout. I didn't do chins, which I otherwise would have done, and I only did 4x5 on dips instead of 6x5.

Merry Christmas to all!