IronGeek's Training Log Part Deux: Striving for Mediocrity

[irongeek]

3.28.18

Squat (light) - 315 x 5, 365 x 2 x 3 (paused, trying to be "explosive". Heh.)
Press density block (10min@155) - got 28 reps. Goal: 30. (Progress...)
Rows - 270 x 6 x 4 (Damn these are freaking hard. Nobody gives rows their due, but they hammer the hams and traps)
Bench (light-ish) - 240 x 2 x 4 (again, trying to be "explosive". Heh)

This was a "light" workout. No way I would be able to do 395 x 5 x 3 today on squats. We'll try Friday.

[irongeek]

3.30.18

Squat - 395 x 5 x 3, 365 x 5 (Last rep of 395 got wayyyy out in front of me)
Bench - 260 x 4 x 3, 225 x 8 (end of LP)
SGDL - 365 x 5 x 4 (did some shrugs after last set)
Dips - (BW+50) x 9 x 3 (PR - barely made last rep)
Pullups - BW x 5 x 5

My weight is down to 243. Starting to feel it - recovery between sets takes longer. Just more tired. But I need to keep losing some more lbs.

[irongeek]

4/2/18

Squat - 355 x 8 x 3
2" deficit DL (w/straps) - 355 x 8, 360 x 8, 355 x 8
Rows - 255 x 8 x 3
EZ bar curls - (bar+60) x 15 x 4

This workout was brutal.

[irongeek]

4/4/18

Bench - 230 x 8x2, 225 x 8
Press - 135 x 9, 9, 8
Dips - (BW+25) x 10 x 3
LTE - (ez curl Bar + 50) x 15 x 3
1.25 miles cardio (20 minutes)
Some curls

[irongeek]

4.6.18

Front squat - 225x8, 235 x 8, 8
SLDL (2" deficit) - 315 x 8 x 3
Pullups - First set of 8 (ties PR). 31 total

Good workout

[irongeek]

4.9.18

Press - 155 x 7, 150 x 8, 150 x 7
BP - 210 x 8 x 3, 210 x 5 (paused)
Dips - (BW+35) x 10, 8, 8
LTE - (Bar + 55) x 15 x 3

Goal on press was 155. Got 7 and almost 8. Getting there. I have to reduce the load to 150 and get that for 3 x 8 before I can improve.
Everything else was OK. LTEs from last Wed got me sore as hell until today. Hope I'm not so sore after today's LTEs.

Would like better progress on presses, but on a cut, just maintaining will be OK.

[irongeek]

4.13.18

CGBP - 205 x 8 x 3, 195 x 8 x 2
Press = 135 x 8 x 4
LTE - (Bar+55) x 15 x 3
Dips - BW x 9, 8

Triceps were quite well done.

[irongeek]

4.16.18

Squat - 400 x 5, 385 x 5, 5 365 x 5
SGDL - 365 x 6 x 3
Row - 245 x 8, 255 x 8, 8
Shrugs - 225 x 15, 235 x 15, 11
Curls - (bar + 70) x 15, 10, 10

Would've like 400 for sets across on squat, but it wasn't gonna happen today.

[irongeek]

4.18.18

Bench - 260 x 3, 255 x 4, 250 x 4
Press - 140 x 8 x 3
Dips - (BW+25) x 8, 10, 9
LTE - (Bar+60) x 15 x 3

After LP'ing as I rehabbed my back, I got to 257.5 x 5 x 3 then 260 x 4 x 3. Was hoing for 260 x 5 x 3. Wasn't happening today. Not even close.
I think doing a heavy-light program may be great for squats and DLs, but I think I need to crank up frequency for presses - esp my nemesis the bench presss.