Good Squire's Log

[Good Squire]

Thursday, October 19

Squat 3/3/3+
240lbs x3
275lbs x3
310lbs x6
-Kept shifting my eye gaze on the floor causing me to slightly rise with the chest. Make sure to keep eyes down and force knees out for hip drive

Paused squats 5x5 240lbs
(Pause only first and last rep at 70%)

Hanging leg raises 3x20

[Good Squire]

Tuesday, October 24th

Bench 3/3/3+
190lbs x3
217.5lbs x3
245lbs x5
-I notice that my back has a tendency to loosen up when I begin to fatigue. Need to make sure to keep shoulder blades squeezed together.

CGBP 3x10 175lbs

Curls
95lbs x12
85lbs x12
75lbs x12

[Good Squire]

Wednesday, October 25th

Deadlift 3/3/3+
287.5lbs x3
335lbs x3
370lbs x6
-Bar drift at the bottom. Make sure to keep lats and back tight during initial ascent.

Deadlift FSL 3x5 287.5lbs

Barbell rollouts 3xAMRAP

[Good Squire]

Tuesday, November 21st

Squat 5/5/5
230lbs x5
265lbs x5
300lbs x5

FSL paused squats 230lbs 5x5

- I still have an issue with rack position. The thumbs around bent wrist grip is a no go, because I feel like the bar is not secured on the shelf. Thumbless grip felt better. I think I fixed the crookedness of my squat by realizing that the shelf is actually lower than I thought. Remember to squeeze down on the bar as hard as I can to engage the lats, otherwise the bar will start to lean again and become unstable. That's the solution.

Hanging leg raises 3x20

[Good Squire]

Thursday, November 23rd

Happy Thanksgiving! I have been extremely inconsistent lately in logging my workouts. I have an issue with laziness. As soon as I get home, I want nothing more than to get in the shower and go to bed. I need to understand that writing a log entry takes all but 5 minutes. This will only help me in the long run.

Today marks the first day of the 9 week Russian peaking program I am going to run for bench all the way to the meet on January 21st. Here it goes.

Bench
220lbs 6x3
-Easy day. I know it's going to get worse in the next few weeks though. Paused first and last rep and just tried to focus on bar speed.

Barbell curls
100lbs x10
90lbs x10
80lbs x10

Chins throughout day for total of 60 reps

With this program, I am eliminating CGBP in addition of the heavier volume of the peaking program. Next week, I will switch my LTEs to this day since the workout went so quick.

[Good Squire]

Friday, November 24th

Deadlift 5/5/5
275lbs x5
315lbs x5
357.5lbs x5

Deadlift FSL 275lbs 3x5

Barbell rollouts 3x10

5 rounds of 500m row

Man, the left side of my back has been tweaking out on me. My left spinal erector only on deadlifts just starts to act up. I felt very sluggish today from the food coma more than likely. Made sure to foam roll and stretch afterwards, which helped.

[Good Squire]

Wednesday, November 29th

Press 5/3/1
117.5lbs x5
132.5lbs x5
147.5lbs x5

Bench
220lbs 6x2

Weighted chin ups 3x5

[Good Squire]

Thursday, November 30th

Squat 5/3/1
265lbs x5
300lbs x3
337.5lbs x4
355lbs x1

-I was rushed this workout because of an appointment I had, so I wasn't able to knock out my volume, abs or conditioning.

[Good Squire]

Saturday, December 2nd

Bench
220lbs 6x4
-These felt a tad heavy for some reason. I felt sluggish today.

Barbell curls 100lbs x11, 90lbs x11, 80lbs x11

LTEs 90lbs 3x12
-These are causing a little bit of pain in my right shoulder. May need to ease off and only do the skullcrusher variant, or find another accessory.

[Good Squire]

Monday, December 4th

Deadlift 5/3/1
315lbs x5
357.5lbs x3
400lbs x4
422.5lbs x1

-The single was a grinder. The 400 x4 gassed me out a tad for the single.

Deadlift FSL 315lbs 3x5

- These caused my left spinal erector to start acting up again. Not sure what the deal is.

Barbell rollout 3x10