socket's crooked log

[socket]

9/7/17

Deadlift
335x10 @ 7
345x10 @ 8

530 Tempo Deadlift
335x5 @ 7.5
335x5 @ 8

Feet Up Bench
160x6 @ 6.5
165x6 @ 7
170x6 @ 8
170x6 @ 8.5

Ab Wheel
10 @ 9
5 @ 7
5 @ 7
5 @ 7

--

9/8/17

Side Lunge
45x10 @ 6
50x10 @ 7
55x10 @ 8
55x10 @ 8

Pull Up
7 @ 8
4 @ 6
4 @ 7
5 @ 8

Press
80x10 @ 6
82.5x10 @ 7
85x10 @ 8
85x10 @ 8.5

--

9/9/17

Pendlay Row
140x10 @ 6
145x10 @ 7
150x10 @ 8
150x10 @ 8.5

Feet Up Bench
162.5 x 6 @ 6
167.5x6 @ 7.5
172.5x6 @ 8.5
172.5x6 @ 8.5

Landmine (Rotation)
60x10 @ 6
70x10 @ 7
80x10 @ 8
80x10 @ 8

[socket]

9/12/17

Start of the new development block. Strength is way down and it feels like I forgot how to squat.

Squat w/ Belt
345x1 @ 8.5
292.x5x4 @ 7
292.x5x4 @ 7
292.x5x4 @ 7.5
292.x5x4 @ 7.5

Bench Press
205x1 @ 8
190x4 @ 9
180x4 @ 7.5
180x4 @ 8
180x4 @ 8

Press
85x8 @ 6.5
87.5x8 @ 7
90x8 @ 8
90x8 @ 8
90x8 @ 8

--

9/13/17

Deadlift w/ Belt
440x1 @ 8.5
375x4 @ 7
375x4 @ 7.5
375x4 @ 7.5
375x4 @ 7.5

Low Pin Bench
200x1 @ 8
195x3 @ 9
185x4 @ 8.5 (accidentally did an extra rep)
185x3 @ 8.5
185x3 @ 8.5

Split Squat
95x10 @ 7
115x10 @ 8.5
125x10 @ 9.5
105x10 @ 7.5

--

9/15/17

2 Ct Pause Squat
285x1 @ 8
275x3 @ 9
260x3 @ 7.5
260x3 @ 8

Close Grip Bench
200x1 @ 8
165x8 @ 8
155x8 @ 7
155x8 @ 7
155x8 @ 8

303 Tempo Bench
135x8 @ 9
120x8 @ 7
120x8 @ 9.5
105x8 @ 9
95x8 @ 8

[socket]

9/16/17

BW: 209.0

2" Deficit Deadlift
395x1 @ 8
380x3 @ 8.5
365x3 @ 7
365x3 @ 7

Middle Pin Bench Press
200x1 @ 8
192.5x3 @ 9
182.5x3 @ 7.5
182.5x3 @ 8

RDL
225x10 @ 7
235x10 @ 8

[socket]

9/18/17

BW: 210.0

Squat w/ Belt
345x1 @ 8.5 - 0.24/0.47
292.5x4 @ 7
292.5x4 @ 7.5
292.5x4 @ 7
292.5x4 @ 7 - 0.34/0.53

Bench Press
215x1 @ 8.5 - 0.23/0.27
200x4 @ 10
187.5x4 @ 8.5
187.5x4 @ 8.5
187.5x4 @ 8 - Focused on setup and staying tight and this was easier than previous. 0.05m/s faster, too.

Press
85x8 @ 6
90x8 @ 7
92.5x8 @ 8
92.5x8 @ 8.5
92.5x8 @ 8.5

--

9/19/17

BW: 209.8

Deadlift
445x1 @ 9 - 0.17/0.29
375x4 @ 7
375x4 @ 7
375x4 @ 7
375x4 @ 7.5 - 0.32/0.54

Low Pin Bench Press
205x1 @ 9 - 0.16/0.25
190x3 @ 8
180x3 @ 7.5
180x3 @ 7.5
180x3 @ 7.5

Split Squat
95x10 @ 7
115x10 @ 8
125x10 @ 9
115x10 @ 8

[socket]

9/21/17

BW: 209.4

2 Ct Pause Squat
300x1 @ 8 - 0.27/0.38
290x3 @ 8.5 - 0.31/0.42, 0.30/0.41, 0.25/0.37
275x3 @ 8
275x3 @ 8.5

Close Grip Bench Press
205x1 @ 8 - 0.24/0.32
170x8 @ 9
160x8 @ 7.5
160x8 @ 7.5
160x8 @ 7

303 Tempo Bench Press
110x8 @ 7
110x8 @ 7
120x8 @ 8
120x8 @ 9
115x8 @ 7

[socket]

9/22/17

BW: 209.2

2" Deficit Deadlift
405x1 @ 8 (hook) - 0.24/0.42
390x3 @ 8 (straps)
385x3 @ 8
385x3 @ 8
385x3 @ 8 - 0.28/0.44, 8.25/0.51, 0.26/0.54

These got easier as I focused more on setting my back and staying tight.

Middle Pin Bench Press
215x1 @ 8
207.5x3 @ 9.5
195x3 @ 8
195x3 @ 8

RDL
225x10 @ 7
235x10 @ 8
245x10 @ 8.5

Probably sandbagged these.

[socket]

9/24/17

BW: 210.0

Squat w/ Belt
350x1 @ 8 - 0.27/0.58
305x4 @ 6.5
305x4 @ 7
305x4 @ 7
305x4 @ 7.5

Bench Press
215x1 @ 8.5
195x4 @ 9
185x4 @ 7
185x4 @ 8
185x4 @ 8

Press
85x8 @ 6
90x8 @ 7
95x8 @ 8
95x8 @ 8
95x8 @ 8

[socket]

9/25/17

BW: 209.4

Deadlift
445x1 @ 8 (hook) - 0.24/0.44
387.5x4 @ 6 (straps)
387.5x4 @ 6
387.5x4 @ 6.5
387.5x4 @ 6.5

Low Pin Bench Press
205x1 @ 8 - 0.28/0.33
200x3 @ 9 - 0.29/0.34, 0.28/0.34, 0.16/0.24
190x3 @ 8.5
190x3 @ 8.5
190x3 @ 8

Split Squat
100x10 @ 7
120x10 @ 8
130x10 @ 9
120x10 @ 8

[socket]

9/27/17

BW: 209.8

2 Ct Pause Squat
305x1 @ 8 - 0.29/0.42
295x3 @ 9 - 0.31/0.45, 0.32/0.49, 0.27/0.42
280x3 @ 7.5
280x3 @ 7.5

Close Grip Bench Press
210x1 @ 8 - 0.30/0.36
175x8 @ 8.5
167.5x8 @ 8
167.5x8 @ 8
167.5x8 @ 8

303 Tempo Bench Press
110x8 @ 6
115x8 @ 7
120x8 @ 8
120x8 @ 8.5
120x8 @ 9

[socket]

9/28/17

BW: 210.8

Only had time for deadlifts due to packing for a trip.

2" Deficit Deadlift
415x1 @ 8 (hook) - 0.25/0.39
405x3 @ 8 (straps) - 0.26/0.40, 0.26/0.45, 0.25/0.44
405x3 @ 8
405x3 @ 8

Middle Pin Bench Press
Skipped

RDL
Skipped

--

10/3/17

Spent a long weekend walking around NYC. We had a ton of stuff planned, so it was hard to get enough food in. Workouts have been really rough this week.

BW: 207.4

Squat w/ Belt
355x1 @ 9 - 0.20/0.34
295x4 @ 7
295x4 @ 7
295x4 @ 7.5
295x4 @ 7.5

Bench Press
210x1 @ 9 - 0.16/0.29
190x4 @ 9
180x4 @ 7.5
180x4 @ 8.5
180x4 @ 8.5

Press
85x8 @ 7
85x8 @ 7
87.5x8 @ 8
87.5x8 @ 8
87.5x8 @ 8

--

10/4/17

Bodyweight is still way down, and I still don't feel recovered from the weekend.

BW: 206.6

Deadlift w/ Belt
435x1 @ 8 - 0.20/0.32
377.5x4 @ 7
377.5x4 @ 7
377.5x4 @ 8
377.5x4 @ 7

I think I need to start using a slightly wider grip. I tried it on my last set and I was able to set my back better.

Low Pin Bench Press
207.5x1 @ 8 - 0.25/0.31
200x3 @ 9
190x3 @ 8
190x3 @ 8
190x3 @ 8

Split Squat
100x10 @ 7
110x10 @ 8
120x10 @ 9