Coalminecanary's Intermediate Log

[Peter Dempster]

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.

[Peter Dempster]

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.

[Peter Dempster]

Day 2

BW 223.8

Squat 235 5x5
RDL 145 10, 8, 8
Roman Chair sit-ups 25 3x10

[Peter Dempster]

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.

[Peter Dempster]

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.

[Peter Dempster]

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.

[Peter Dempster]

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.

[Peter Dempster]

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.

[Peter Dempster]

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.

[Peter Dempster]

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.