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11/30/2018, 10:00,14:30
Deadlift (AM)
410 x 5, PR
I'm starting to feel like a superstitious baseball player with these- they've been feeling so great that I don't want to change anything lest I screw it up. Pretty soon I'm going to have a deadlift shirt, a deadlift breakfast, and who knows what other craziness.
CG Bench
185 x 8,8,8
More changes to pressing to make it more friendly to basement training. I just have a flat bench at home. Will build these up for a while, progress reps, etc.
Squat, medium
290 x 5,5,5 (video of last set)
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12/3/2018, 16:30, 18:30
Squat
332.5 x 3,3; PR
You may be thinking, why 332.5? Well, look at the weight trees along the wall. I am using every last weight in my basement for these triples. Need more weight before next week...
305 x 5,5,5
Bench
245 x 2; PR
225 x 4,4; Bar path was wonky on first set, so i tried another to see if I could get 5. No dice.
215 x 5,5; These were pretty much limit sets by this point.
This felt all screwed up. Had to break up the workout for dinner. I've never trained so close to after a meal. Plus, some upper-chest cartilage soreness showed up on my warm-ups so I wasn't feeling as confident.
RDL
280 x 8,8,8
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12/5/2018 (AM at gym), 209# BW
Squat, lite
255 x 5,5
Press
155 x 1
165 x 1; PR. Possibly the slowest press lockout of my life.
135 x 5,5 Left trap started tightening after second set, felt okay while pressing, but sore,stiff neck had me not wanting more grinding.
115 x 5
BW Chins x 7,7,7
Power Cleans (PM, home)
Spent the afternoon in the basement practicing my rack position, getting the bar out of my hands. faster elbows, etc. Video review showed some arm pull, so I worked on that and on trying to actually get a stomp. Also had a couple reps where I really felt that whip of the fulcrum.
95 x 3; 115 x 3,3
135 x 3,3,3,3,3,3
Last edited by Stefan Theimer; 12-05-2018 at 09:10 PM.
Reason: Gotta make them PRs BOLD
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12/7/2018 (AM, gym)
Deadlift
415 x 5; PR
PR train continues to roll on DLs.
CGBP
190 x 8,8,7
Short-changed the rest times (and chins) because parenting.
Squat, medium (PM, home)
295 x 5,5,5 (video)
Working on excessive depth and some knee movement. Pleased with results.
Chins
BW x 7,6
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12/10/2018
Squat
320 x 5
300 x 5,5,5
Didn't yet buy more weight to be able to bump up to 335 x 3 today so I dropped back down to 320 to go for fahve.
Bench Press
245 x 1
215 x 5,5,5,5,5
Back-offs last week were all limit sets so I wanted to avoid that today.
RDL
285 x 8,8,8
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12/12/2018; 14:00 (home)
Squat, lite
255 x 5,5
Press, seated
100 x 8,8,8
Treating these as an assistance exercise for now, rather than progressing into low rep ranges. In the spring I may try to set up a pressing station in the garage for days when I'm away from the gym (or if I quit the gym).
Power Clean
95 x 3,3
115 x 3,3
135 x 3
140 x 3,3,3,3,3
Still practicing these, too much to work on right now: slight arm pull, jumping early, not jumping hard, no stomp, holding on too long as I rack it. Needless to say I didn't get it all.
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12/14/2018; 9:30 (gym), 13:30 (home)
Deadlift (AM)
420 x 4,1; PR. I had 5 dammit. For some reason I didn't chalk up enough and ol' slippery fingers almost had a wreck on rep 5. Since I was at the Y, I chose to put it down mere inches from lock-out. Waited a few minutes and pulled one more rep for good measure.
CGBP (AM)
190 x 8,8,8
I was pretty sure I missed the 3rd set last week due to rushed rest times, but I wanted to know for sure. No problem.
Squat, medium (PM)
295 x 5,5,5
Almost backed off this planned weight due to some hammie fatigue and aches in the right lumbar. But I didn't and it felt fine during the squats themselves.
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12/17/2018; 14:00, 16:30
Squat
295 x 1, 315 x 1, 325 x 1
295 x 3,3
Fatigues and aches in lumbar presented like a 'tweak' Friday night and through the weekend. Still present today, so I decided to try to balance the stress with the recovery. No pain while under load, but a bit sore unloaded, so I did some singles for exposure and reduced volume for the back-offs.
Bench Press
250 x 1; matches a previous 1-rep PR
217.5 x 5,5,5,5,5
RDL
275 x 5,5,5
As with the squats, no lumbar pain under load, but I'm still being careful with volume.
Perhaps I'm being too careful with this minor tweak, but given it took me more than 3 weeks to get past this last time it happened (summer), I don't want to come at it too fast.
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12/19/2018; 19:30
Squat, lite
255 x 5,5
Press, seated
102.5 x 8,8,8
Power Clean
95 x 3,3; 115 x 3,3
135 x 3,3; 155 x 2,2
Man, I really feel like I sucked at these tonight. Maybe there's a lesson here about cleaning after dinner and a few craft beers.
Right lumber tweak is almost completely gone. Winter sniffles are going around the house, though I am thus far unaffected.
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12/21/2018
Squat, medium
330 x 1
295 x 3
275 x 5,5
With the lumbar tweak and some variable training days coming up, I didn't want to miss some more higher intensity exposure this week, but still wanted to ease in on the volume. So this is what I came up with.
CGBP
195 x 8,8,8
Deadlift, paused, 2 inches from floor, for 2 seconds
225 x 5
275 x 5
315 x 5
Since I couldn't get to the Y today and my CL weight purchases fell through this week, I tried to do something slightly more stressful than a set of 5 at the most weight I have here at home (current max of 332.5 lbs), so the idea was paused DL. Right lumbar was nominal before, during, and after these.
Chins, BW x 6,6
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