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Squat
Barx5x3
95x5
135x5
165x3
185x5x3
Same notes as before, working to eradicate the small elbow raising problem. The reps that look right feel like I'm not leaned over enough, even though I obviously am in video. Retraining the brain is a slow process for us old folks.
Bench press
Barx5x3
105x5
155x5
185x2
215x2
240x5 belt - going for a shot of more intensity on medium day here
225x5x3 belt - paused - well, that was fun
Ran out of time for the rest,
C2 @2:11
Deadlift
135x5
185x3
215x2
240x1
265x5
Nervousness about the back has been leading to rocking back a little too far on my heels just before each rep, causing all sorts of odd shit. Gotta fix that.
Curl bar
70x12x4
Dunno why, but thought I'd add a few more reps in a 4th set and just kept going as the whole thing went as well as the 3rd.
Squat
Barx5x3
95x5
135x5
175x3
195x5x3
Had a little problem initiating hip drive in the work sets today. Nervous about low back pain, I believe, since I must have strained it fucking last night & this morning and it was sore all day. On the other hand the lifting-the-elbows problem has seen a little more improvement, and is nearly gone. Still need to focus on it though.
Bench press
Barx5x2
115x5
165x5
205x3
235x2 belt
262.5x3 belt - super grind R3
255x3 belt - super grind R3
250x2 belt - shit bar path x 2, big fail trying to find a weight I could actually do x 3 reasonably well
235x4, 3 belt
Well that was a shit show. This whole rotating rep range thing is all fucked, but it's no doubt because I've been doing shit wrong like not lifting often enough and not eating quite enough. I could prolly use a reset of whatever numbers I should be working at since I'm obviously not at the level I was a few weeks ago.
Deadlift
135x5
185x3
215x2
245x1
275x1,2,1,1 well fuck me anyway
Having a 2nd rep problem of trying to lift the bar with movement at the shoulders first instead of pushing with the legs, due to back pain paranoia. Of course, correctly performed reps, as in the 1st rep at work set weight, have no pain and the reps done wrong, say, after rep 1, fucking hurt. Gonna have to figure out a good cue for next time.
BW 237
Well at least it didn't go down.
Press
Barx5x3
75x5
95x5
115x3
130x2 belt
145x5x3 belt
115x9
Was glad to get all these today.
Squat
Barx5x3
95x5
115x5
135x5x3 paused 3-0-3 - had thought to do 6-8 reps but crap, 5 was enough
Trying out paused as a way to keep some squat going between regular squat days. Feels like a very useful tool, once you get used to them.
Chins
BWx8,8,7,6
Back still not so great, so skipped squat & deadlift today. Plan is for tomorrow if better than today.
C2 @ 2:12
Bench press
Barx5x3
115x5
155x5
185x3
215x2
240x5 belt
225x5x4 belt - paused
Curl bar
70x15x3
Squat
Barx5x3
95x5
145x5
185x3
205x5x3
Still better, but back pretty tired by 3rd set.
Deadlift
135x5
185x3
215x2
245x2 for more multi-rep form practice
275x5
A little back pain during reps 2-5, but felt better afterwards. Kinda sore today though.
I didn't really intend to split the days that include squat & deadlift, but the whole thing hasn't fit into the available time to do it all in one workout.
C2 @ 2:10
Bench press
Barx5x3
115x5
155x5
195x3
225x2
250x5x3 belt
250x3x2 belt
Not a complete success but a significant improvement over the past couple weeks. First rep or 2 of every set was "easy" while the last rep of each was bloody hard & ass lost contact with the bench. Anyway, I feel like the paused bench after 1 top set on medium day is helping so will continue with it.
Squat
Barx5x3
95x5
135x3
165x3
195x2
215x5x3
Probably want to add the belt next time.
SLDL
135x5
165x3
195x5
Well those went just fine, and somewhat surprisingly felt fine on the back even though it was pretty worn after squats.
Decided to try out some stiff legs as full squat & dl on the same day has been wearing me out, yes even at these paltry weights. Took it easy this first time with them to hopefully avoid a bunch of new-movement-doms, but do need to find out how to program these for next time.
BW 238
Because, you know, intermittent lifting makes for gains, no?
C2 @ 2:04
Press
Barx5x2
75x5
100x5
120x3
140x2 belt
157.5x3x4 belt - this may be some sort of pr, heck I dunno
125x7 - arms falling off...
Squat
Barx5x3
95x5
125x5
145x6x3 paused 3-0-3
Lost count in the first set and, because I did them all, stuck with 6s after counting to 6 on the video of that 1st set. They kinda suck to do, but damn it's a good-for-form thing.
Chins
BWx8,8,7,5,5
C2 @ 2:06
Rode the thing yesterday as well for a couple minutes just so I could say that I did something useful.
Bench press
Barx5x2
115x5
155x5
195x3
225x2
245x3 belt
225x5x4 belt - paused
Barbell curls
55x10x4
Felt different enough from the curl bar that I didn't think I should go any higher.
