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8/19 @ the zoo, grants pass
Bench press
Barx5x3
105x5
145x5
185x3
205x2
225x6x3
205x10
185x10
Backed off from the top weight I was going to do due to crappy bench station & no safeties. So I did an extra rep each set.
Back rehab
Curl bar of unknown weight
C2
500 @ 2:00
1000 4:03 @ 2:02
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8/22 @ the zoo, grants pass
Bench press
Barx5x3
105x5
155x5
195x3
225x2
245x5x5 - easyish, but who knows what the bar weighed
Back rehab. Back hurts some, but is noticibly stronger than it was.
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8/28 @ the bungalow
Was pretty wiped from traveling so blew off lifting for a few days. Bad plan, everything sucked today.
Press
Barx5x3
75x5
95x5
115x3
135x2 belt
150x5 belt - barely
145x5, 4 belt
115x8
Major suckitude & my form got bad & slightly strained all sorts of thoracic back stuff. At least today as I enter this that back fuckedupness has mostly recovered.
Back rehab
Chins
BWx7,7,6,6
Bailed on some of the rehab dl sets & chins because I was just plain worn out, as in out of shape worn out.
BW
238
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8/30
C2 @ 2:19
Lots of stuff sore and/or stiff today, so took an easy ride to get some blood flowing.
Bench press
Barx5x3
105x5
150x5
180x3
210x2
230x5x3 belt
205x8
185x9
Back rehab has progressed up in squats & dl. Still having lumbar spine pain here and there esp if I'm careless, but the rest feels pretty good most of the time.
Squat
Barx5x3
95x5
135x5
165x5x5
Curl bar
Deadlift
135x5
165x5x3
C2
1000m 3:54
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9/2
C2 @ 2:14
Bench press
Barx5x3
105x5
155x5
195x3
225x2
245x5x5 belt
Squat
Barx5x2
95x5
125x5
155x4 forgot to stop at 3
175x5x3
Squats feel fine as long as I focus on bracing & maintaining lumbar extension.
Deadlift
135x5
175x5x3
BW 238
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9/4
Press
Barx5x3
75x5
95x5
115x3
135x2 belt
150x5,4,3,3 belt
115x9
105x10
Totally fucked R5 on the second worked set, so stupidly I had to bring it down on my traps as if I'd done a btnp. Because dumb ass got all psyched up for the big rep 5. Bah. Dumb ass.
However, aside from being a dipshit I did happen to discover how I torqued my back pressing a while ago. Some times on heavy reps I was doing a sort of shitty 1/2 layback, but only on the right side. So the right shoulder was going back & down, twisting everything around. That was a pretty stupid thing to have developed, but I was able to correct it on the last 2 sets so maybe here's hope for an old dumb ass.
Front squat
Barx5
75x3
95x3x3
Well why the hell not thought I'd try some as I really felt like taking an actual light day today with 3x week squatting & pulling getting to me even at the light weights I'm at. Went ok, but my upper back is a gonna be sore for a couple days.
Chins
BWx7,8,7,6,6
Bailed on C2 cuz my left knee was bitching about life in general & my upper back was already feeling abused.
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9/6
Squat
Barx5x3
95x5
135x5
165x3
185x5x3
Meh ok, but lumbar spine area was sore after finishing.
Bench press
Barx5x2
105x5
150x5
180x3
210x3
230x6x3 belt
205x10
185x10
Deadlift
135x5
165x3
185x5x3
Lumbar spine a lot more sore after this. Bleh.
Curl bar
65x10x2
Well, did warm up to that a little but thought I may as well record the work sets.
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9/9
Bench press
Barx5x3
105x5
155x5
195x3
225x2
247.5x5x5 belt ok
Squat
Barx5x3
95x5
135x5
165x3 meant to do 175 but apparently can't add
195x5 well that hurt like fuck all
175x5x2 ok
Must not be holding extension past 175...hmm.
Deadlift
135x5
165x3
195x5
185x5x2
All went well with these despite the lumbar pain I had while squatting. And now a couple hours later lumbar area feels ok but tired.
BW 239
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9/11
Press
Barx5x3
75x5
95x5
115x3
135x2.belt
152.5x4 belt - meh, not hard until R5
145x5 belt
140x5x2 belt
Should have just gone up higher with a planned 3RM & done back offs from there instead of trying to catch 1 more 5RM.
Box squat
Barx5x2
95x5
125x5x3
Thought I should get some video here, and I suck. What I thought was maintaining lumbar extension was not at all. That's what I get for being lazy and not taking video every session. Back to...working on the back as it were.
Chins
BWx8,8,7,6,6
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9/14
Wow most of my back has been tight & crampy the past couple days. Dunno why.
C2 @ 2:14
Squat
Barx5x3
75x5
95x5
115x5x3
With video & only if I can correct the stupid back looseness. Which is, getting some flexion in the upper back going into the bottom of the hole & with the initial hip drive. Am able to hold my back correctly with a lot of focus, but going to have to relearn what the correct position feels like because what looked right on video sure felt wrong.
CGBP
Barx5x3
85x5
125x5
145x3
165x2
185x1
205x5x3
Not that hard at all here, but also not exactly sure how they're supposed to go. Will find out for sure before next time.
Was going to deadlift, but kid bedtime took forever and then I was cold & stiff & it was late as hell so not today.
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