Staying Aloft - iSquat's log

[iSquat]

Wk 3 - Mon 1/16/17 - 201.2

Bench: 185x5,5,5*

Squat: 240x5,5,5**

Deadlift: 275x oot***

*Bench: +5. Good but something off in the shoulder. Feeling it during squat warm ups. Disappointing. +5 again?

**Sq: +5. Good - feeling heavy now. 6,7,8 min rest periods. +5 again

***DL: out of time. Got to gym little late + wasted time setting up my aerobic step squat safeties (10 spacers per for future reference).

Special treat #1: plates are usually leaned against the wall in the open gym area (no trees). Someone thought it would be a good idea to lean four 45lb plates against two 10lb bumpers folding them in half like a taco.

Special treat #2: Guy goes to rack next to me, pulls the empty bar off hooks and drops it on the floor from chest height. Kicks it back and forth a bit. Goes to next rack, pulls empty bar off the hooks and drops it. Kicks it around a bit and comes back to first one. Except for the dropping part he's checking straightness. I get it. Warms up to 315 deadlift dropping every rep from the top. At 315 he drops every rep from the top with 2 bumpers and 4 not bumper plates. I suspect this is the guy that cracked a brand new 45lb (not bumper) plate the same week the gym got them in.

To be fair I'm sure he was thinking, "why is that douche bag squatting with the bumpers I need?"

Special treat #3: Dude (me) drops a 10 lb plate perfectly on his big toe from bar height. He acts like it didn't happen; even keeping a straight face as he inwardly writhes in pain. He thanks God it wasn't a 25 or 45.

[iSquat]

Wk 3 - Wed 1/18/17 -

Press: 140x5,5,5*

Deadlift: 275x5**

Squat: 245x3***

*Press: +5. Good. +5 again

**DL: +10. Good. +10 again.

***Sq: +5. Held at 3 for a "light" squat day. Repeat Fri for 3x5.

May move to 4 day split next week.

[iSquat]

Wk 3 - Fri 1/20/17 - 199.8

Bench: 185x5,5,5*

Squat: 245x5,5,5**

Deadlift: 285x oot***

*Bench: Holding at 185 due to shoulder. Easy. Bummer.

**Squat: Last rep 1st set slow. 2nd set easier. 3rd set smoothest/felt best. 5,7,8 min rest periods.

***DL: Out of time

[iSquat]

Wk 4 - Mon 1/23/17 - 199.8

Press: 145x5,5,5*

Bench: 185x5,5,5**

*Press: +5. All good. 2nd/3rd sets easier than 1st. 4,6,7 min rest periods. +5 again.

**Bench: Repeat weight. 1st set felt heavy. Rest good.

Starting a 4 day split. Guess I'm going to specialize in the press for a while due to my shoulder issue. Thinking I'll LP the press Monday and Thursday until that peters out then switch it to TM. I'll hold bench at 185 for a week or two and see how it feels. (Hx: Switched press to 4 day split at 155; switched to TM at 162.5)

[iSquat]

Wk 4 - Tue 1/24/17 -

Squat (I): 245x5
225(92%)x5,5

Deadlift(L): 225(79%)x5

Starting TM for sq. DL Heavy/Light? Need to read up again.

[iSquat]

Wk 4 - Thu 1/26/17 - 201.2

Press: 150x5,5,5
135(90%)x5,5*

Bench: 185x5**

*Pr: +5. 1st set easier than expected. 2nd/3rd set a little slower. 6 min rest periods. Quick back offs for extra volume. +5 again.

**Bn: Repeat weight. 1 set for a light day.

[iSquat]

Wk 4 - Fri 1/27/17 -

Squat(V): 225(92%)x5x5*

Deadlift(I): 285x5*

*Sq: 5x5 squats r no bueno. The body has some adjusting to do. 85% next time? 3,3,4,5,6 min rest periods.

**DL: +10. Sapped - may have to rethink heavy deads on volume squat day; may not work as well as it did on heavy/light split. Hydration may have been an issue. Headache came on during warmups. +10 again?

[iSquat]

Wk 5 - Mon 1/30/17 - 200.4

Press: 155x5,5,5
135x5,5*

Bench: 185x5,5,5**

Chin (singular): 1 complete chin! PR baby!!! Lol***

*Press: +5. 1st set tough. 2nd/3rd little better. 6 min rest periods. Quick back offs. +5 again?

**Bench: Good. 2nd week at 185.

***Chin up: Well, wonders never cease. Hanging from the bar to stretch a bit and tried a chin up. Actually got my chin over the bar. Tried one months ago and only got about 80% up. Need to find time for them.

[iSquat]

Wk 5 - Tue 1/31/17 - 200.4

Squat(I):250x5
225(90%)x5,5*

Deadlift(I): 290x5
225x5,5**

*Squat: +5. 1st couple of reps didn't feel that heavy but last rep seemed very slow. Quick back offs. +5 again.

**DL: +5. Tried hook grip for the first time; liked it. Thumb numbs. Wanted 10lb jump but playing it conservative. +5 again

Recent threads have shaken my faith in TM. Since I'm just starting I may program hop or do a hybrid; reading up on HLM again.

[iSquat]

Wk 5 - Thu 2/2/17 - 200.4

Press: 157.5x5,5,5
141.25(90%)x5,5*

Bench: 185x5,5,5**

*Press: +2.5. Good. Middle set toughest. Debated 5lb jump - good decision. 4,5,6 min rest.

**Bench: Shoulder seems fine. Will creep the weight up next week.