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BW 221.4
Sore today for some reason. Glutes, quads. Plus low-ish energy. Also my front delts are sore to the touch, presumably from the front squats. Hopefully everything will still be gtg tomorrow.
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Week 3
Day 1
BW 221.4
Bench 160 5x5
Press 100 3x8
Pull-ups 3x3
LTE 55 3x10
Basically a repeat of week 2 for bench/LTE, slight advance on press, and hey! Chins for triples. I keept it static on bench and LTE as I think it interfered with intensity day last week on day 3...we will see.
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Day 2
BW 223.8
Squat 235 5x5
RDL 145 10, 8, 8
Roman Chair sit-ups 25 3x10
Last edited by Peter Dempster; 05-04-2017 at 07:48 PM.
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Gainzzz
Day 3
BW 223.1
Bench 180 1x5 (PR)
Press 120 5, 5, 3 (PR)
Chins 3x3, 2(no rest from 3rd set, just shoes off)
Yay progress! Bench was not as tough as I expected at all. The presses though were tough. What screwed me up though on the third set was form; I got the weight way out in front on the third rep and burned every last drop of gas getting it to the top (think - 5 second rep). Chins were not bad, to add a touch of volume I yanked off my Romelos and did two more right after the last set. Aiming for 4x3 next week, then hopefully 4x4 the week after.
Side note: light fatigue from Day 2. Fells about right. Lower back is a bit tired though so I have to watch form.
Due to a work commitment Ill likely have to skip day 4 this week. I might try to deadlift on Sunday if I can figure out child care, but if that's what happpens I'll either just do one top set or skip squats entirely since I have volume on Tuesday. I'd really like to get to a Monday, Tuesday, Thursday, Friday rotation.
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Week 3
Day 1
BW 222.0
Bench 165 5x5
Press 102 3x8
Chins 4x3
Bench was fine. Press was tough though. Chins were tough too, which was a surprise. Meh, lets see how day 3 goes.
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Day 2 (yesterday)
BW 221.0
Squat 235 5x5
RDL 150 3x10
Roman Chair sit-ups 3x10
Decided to repeat last weeks squat session given that my nutrition was not great and I missed Day 4 last week. Grip continues to be an issue for RDLs.
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Day 3
Bench 185 1x185
Press 123 3x5
Chins 5x3
Face pulls 22.5 3x20
Tough day. Bench and press were close to failures. Chins were tough but ok.
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Day 4
BW: 221.8
Squat 280 1x4.5
DL: 205 1x5
Chins 3x3
Prowler 10x40 yards x 100 lbs
Bar rolled up on the 5th rep so I had to get an assist. Shitty. Craig punished with the Prowler.
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Ffs
Travelled Monday-Wednesday and got sick. Bleh. Fever, etc. First day back since last Saturday:
BW 221.0
Squat 280 1x3
Pause squat (5 second) 205 1x5
Bench 180 1x3; 175 1x5
DL 200 1x3
Press 115 1x3; 95 1x8
Chins 3x3
So, basically, I had no energy whatsoever, and still feeling the fever, but I wanted a bit of everything to avoid detraining. It's a long weekend up here so I'm not back in the gym until Tuesday. Overall this was a huge grind and demoralizing given the lack of success at anything but at least I got it in, so to speak. Man I need some rest and food.
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Ffs part 2
Week 4?
Day 1
Bw 220.4
Bench 160 5x5
Press 100 3x8
Chins 4x3
LTE ez bar+30 3x10
Well after I got sick my son got pneumonia so we spent some time in the hospital. First day back. Backed off a bit and it felt about right. Energy was borderline though.
Squats tomorrow should be fun!
Travel commitments are a mess next week so I'm trying to get several volume days in here and missing intensity days when forced to do so. It's about triage until June.
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