cmynhier's Intermediate Log

[Chad Mynhier]

Link to current programming.

Press ID:
145x2 -- 2-rep PR
145x1+f
145x1+f
145x1

On the first set, I managed the 2 reps even though the second one went just a little bit forward. I thought I had 2 on the second set for a few seconds, but it just wouldn't go higher. Pretty much the same on the third set, too. I did the fourth set just to get 5 total reps.

CGBP:
185x8
185x8
185x8

I'm in-between programs on bench press, so I tried some CGBP.

Dips:
10-minute EMOM
5/5/5/4/3+f/3/3/3/3/3

I got fewer total reps than last time, but went for 5 reps on my first few sets instead of settling for 4.

[Mr. Bingley]

nice benches and presses!

[Chad Mynhier]

nice benches and presses!

Thanks, Mr. B.! Soon I'll be strong enough that I won't have to press or bench ever again!

[Chad Mynhier]

Link to current programming.

Light squats:
260x3x5

Beltless, 2 minutes rest.

Deadlift:
370x3
370x3
370x3

Chins:
10-minute EMOM
8x4
2x3

Better than last week, when I got 6x4 and 4x3.

Rower:
2 minute warmup
6 x :30/1:30
2 minute cooldown
Max HR: 172
Avg HR: 154

[Mr. Bingley]

Soon I'll be strong enough that I won't have to press or bench ever again!

think I must have missed that part of The Program™ lol

[Chad Mynhier]

Link to current programming.

Bench:
215x1
225x1
235x1

I just did some heavy singles today. I'm going to move bench to be similar to my squat/deadlift programming (rotating 5's/3's/1's), and I'm trying to figure out where to start. I also brought my grip in about an inch, so I wanted to see what sort of weight I could handle. 235 wasn't too bad, so I may start with 205x5/220x3/235x1.

Press VD:
135x4
135x4
135x4
135x3+f
135x3
135x3
135x3

I had planned on 6x4, but modified that after failing on my third set. Still got the volume in.

I do 147.5 on my ID on Wednesday. Next week, I'll do a light day on Sunday and shoot for singles at 150, 152.5 and 155 the Wednesday after.

LTE:
97.5x12x3

[Chad Mynhier]

Link to current programming.

Squats:
345x1
345x1
345x1

SLDL:
260x8x2

DB rows:
77.5x20x3

I'm counting this as part of my conditioning.

Rower:
10 minutes LISS

This was mostly just to recover from the DB rows.

[Chad Mynhier]

Link to current programming.

Press ID:
147.5x2 -- PR
147.5x2
147.5x2

This was a surprise, given that I only got 1 set of 2 at 145 last week. I have a couple of theories for why I managed to get all of these (and why none of these were real grinders). The first is that I was a little fresher because I didn't do a very heavy bench workout on Sunday. The other is that the el cheapo "35-pound" plates I used last week are actually much heavier than 35 pounds. (I should measure them.) I was using the 35's because my basement has a 7-foot ceiling, and I didn't want to have to worry about hitting that. (As it is, I have to carefully position myself so the weights go up between the floor joists.) I wanted to try using the 45's tonight, so I warmed up with bumper plates to make sure I had clearance.

I decided last week that I was going to call this progression done and try for some PR's next week. Given how well tonight went, I've decided to push this a little further.

CGBP:
190x8
190x8
190x8

Dips:
10-minute EMOM
4x5
6x3

I got one more than last week, but couldn't get any 4's at all.

[Chad Mynhier]

Link to current programming.

Light squats:
260x3x5

Beltless, 2 minute rest.

Deadlift:
385x1 -- PR
385xf
385xf

I need to learn to grind on deadlifts.

So the good news is I got a PR. The bad news is I couldn't get all three sets. This puts me in the position of doing 375x3x3 next cycle but only 385x1x3.

Chins:
10-minute EMOM
10x4

Next week I'll start out with sets of 5.

Rower:
2 minute warmup
6 x :30/1:30
2 minute cooldown
Max HR: 170
Avg HR: 148

[Chad Mynhier]

Link to current programming.

Except that I've moved bench over to the rotating rep ranges scheme I'm using for squats and deadlifts. I need to update that.

Bench:
210x5
210x5
210x5

Press VD:
135x4
135x4
135x4
135x4
135x3+f
135x3
135x3

25 total reps.

LTE:
100x10x3