simplesimon's training log

[simplesimon]

Heavy squat 320x5x3
Chin-up BW+5 - 3x5
Deadlift 225x5x2

[simplesimon]

Heavy press 172x5x3
Light bench 205x5x3
Deadlift 225x5x2

Just watched the recent chin-up video by Rip and will start back to BW to get that bar to touch my sternum to count that as a rep. Admittedly I've counted some partials as reps.

[simplesimon]

Light squat 235x5x3
Heavy deadlift 355x5x3

[simplesimon]

Heavy bench 270x5x3
Light press 135x5x3
Deadlift for more volume 245x5x3

[simplesimon]

Got new weightlifting shoes! Adidas Adipower to replace my New Balance Minimus...honestly did not notice a difference...maybe a little bit more quad usage on the squat. I'll have to see how it goes after a few weeks. They definitely feel more solid and like my feet are glued to the floor. It was slightly more difficult to step back after unracking.

Heavy squat 325x5x3
Chin-ups BW 5,4,3 (had a long weekend with lots of good eats - wonder if this had anything to do with the regression)
Volume deadlifts 245x5x3

[simplesimon]

Heavy press 175x5x3
Light bench 205x5x3

[simplesimon]

Light squat 235x5x3
Heavy deadlift 360x5

Posted a form video of the deadlift on the coaches forum to get some feedback, hopefully. It didn't look great and I'll readjust my next deadlift sessions based on the feedback.

[simplesimon]

Heavy bench 272x5x3
Light press 135x5x3

As of the end of this month my current stats are:

BW: 250 (~25% BF)
Squat: 325x5x3
Deadlift: 360x5x1
Bench: 272x5x3
Press: 175x5x3

Deadlift form is suffering even though I'm able to get the weight up. I'm exploring programming options to try to get this corrected. I'm thinking of going with Madcow's deadlift program which calls for four sets of five to increase volume and to work on technique.

As for the other lifts, I'm steadily adding weight each week so I will keep those the same for now.

[simplesimon]

Heavy squat 330x5x3
Chin-ups BW 3x5
Deadlift 245x5x3 Practicing staying over the bar, pushing and using quads to get the bar off the ground instead of trying to pull it up with my back.

[simplesimon]

Heavy press 177x5x2, 177x4 - Struggled to get that final rep out
Light bench 205x5x3