Stefan's Intermediate Log

[Stefan Theimer]

Well Shoot. It's been some interesting days over the holiday, so here's what I got up to.

12/23/2018 (At YMCA in StCloud)
Squat
335 x 1
345 x 1
315 x 3
Low on time so I tried some heavier singles than I've done in awhile and they felt awesome. Using a Texas Power Bar for the 1st time.

DL
405 x 5
Still going a little easy for the low back thing, bar felt whippier than I'm used to. Not sure if that's the case.

Bench Press
155 x 15,5,4
Did those myorep thingies to avoid missing the bench altogether as I ran out of time. Bar felt really spinny like it was a bearing bar or something. Weird.


12/28/2018
I've been sick with chest and head cold since the 25th or so but didn't want to miss so many days so I took advantage of a low-symptom moment in the day (thanks to Ibuprofren) and trained.

Squat
225 x 5
275 x 5

Bench Press
205 x 1
225 x 1
240 x 1
205 x 5,5

Deadlift, light
225 x 5
275 x 5
Meh.

1/2/2019
Still sick, feeling every valsalva in the sinuses and not wanting to eat much. Trained anyway. Repeated workout from the 28th. Definitely on the upswing. As symptoms subside, I'll be adding sets and moving the top sets back up.

Squat
225 x 5
275 x 5

Bench Press
205 x 1
225 x 1
240 x 1
205 x 5,5

Deadlift
225 x 5
275 x 5
No right lumbar anything to report.

[Stefan Theimer]

1/4/2019

Still sick, trying to up the weight again, but feeling the loss of work capacity.

Squat
285 x 5,5
(left thumb numb, have to watch bar placement and elbows)

Press, seated
95 x 5,5

Deadlift
315 x 5

[Stefan Theimer]

1/7/2019, 10:00 and 14:30, BW 208 lbs.
Back at the gym for just the squat part of the workout (because parenting)

Squat (AM)
335 x 1
275 x 5,5,5

Bench Press (PM)
245 x 1
207.5 x 5,5,5,5

Deadlift
335 x 5

Definitely felt fatigue in lower back later in evening when out running errands for a house project.

[Stefan Theimer]

1/9/2019, 10:30, 14:00

Squat, lite (AM)
245 x 5,5,5

Press, seated (PM)
97.5 x 8,8,8

Power Clean
95 x 3, 135 x 3
155 x 3,3 video,3

Still can't give up on these power cleans, just want to get them dialed in. Biggest issue I could see in the video was that I was jumping early. Arm pull seemed to be fixed for the most part. Still no stomp. Still need to jump harder. I tried to jump harder on the 3rd set at 155 and jumped even earlier. Practice needed.

[Stefan Theimer]

1/11/19 12:00
Finally have enough weight at home to deadlift and squat heavier than 332.5 lbs.

Deadlift
365 x 5
Still working back from the sickness layoff. Felt good.

CGBP
185 x 8,8,8

Squat, medium
265 x 5,5,5

Chins x 5,5

Still ramping everything back up after the layoff for the holiday head/chest cold. Pretty close to feeling 100% today.

[Stefan Theimer]

1/14/2019, 10:30 and 14:30

Squat (AM)
340 x 1
280 x 5,5,5

Bench Press (AM)
250 x 1
210 x 5,5,5,5

Deadlift (PM) with slow warm-up after a break of a couple of hours because parenting.
375 x 5

Curls

[Stefan Theimer]

1/16/2019, 9:30 and 14:00

Squat, lite (AM)
255 x 5,5,5

Press, seated (PM)
100 x 8,8,8

Power Clean (PM)
95 x 3, 135 x 3
160 x 3,3,3
155 x 3,3
135 x 3,3
After reviewing the video for the sets at 160 I was hoping a slight back-off would allow me to really feel a harder jump. Not sure it helped.

Chins BW x 6,6,6

Curls
_____________________________
1/18/2019, 10:00 and 14:15

Deadlift (AM)
385 x 5

CG Bench Press (PM)
190 x 8,8,8

Squat, medium (PM)
270 x 5,5,5
While ramping back up after the sickness, my HLM squats are all clustered. Will plan to increase the spread a bit next week.

Curls

[Stefan Theimer]

1/21/2019, 10:45

Squat
345 x 1
285 x 5,5,5,5

Bench Press
250 x 1
215 x 5,5,5,5

Deficit Deadlift (~2")
315 x 5,5

First time trying deficit deads. Needed a medium day pull and thought I'd give these a go instead of the RDLs I was doing before.

[Stefan Theimer]

1/23/2019, 9:30 and 13:45

Squat, lite
245 x 5,5,5
I fully acknowledge that I am being overly conservative with squat weight as I ramp back up but I've been burned here before.

Press, seated
102.5 x 8,8,8

Power Clean
95 x 3, 135 x 3
165 x 3,3,2
155 x 1
135 x 1
Working on jumping harder and later and "finishing the pull." Was so gassed by the 3rd set at 165 that I missed the 3rd rep and could barely manage a single at both 155 and 135. I might have jumped harder during the earlier sets. Video.

Chins
BW x 6,6,6

[Stefan Theimer]

1/25/2019, 9:15 and 14:15

Deadlift (AM)
395 x 5
Getting a little greedy on the ramp-up. Won't be doing another 10 lb jump. Video

CGBP
192.5 x 8,8,8

Squat, medium
285 x 5,5,5
Tried to video the last set but it was a no-school day so my 5-yr-old decided to get in the frame and block the view to my squats.

Curls
55 x 12,12,12