Stefan's Intermediate Log

[Stefan Theimer]

3/6/2019, 9:00, 14:30

Squat, lite (AM)
250 x 5,5,5
These were a bit like 3-0-0 tempos to work on knee timing and foot movement issues.

Press, seated (AM)
110 x 8,8,8

Power Clean (PM)
95 x 3, 115 x 3, 135 x 3, 145 x 3
140 x 3,3,3,3
Working on some cues from Andrew (wider grip, higher jump trigger, keep it close, flip the shirt). Got the 145 set, but wasn't able to think about the cues so I backed off to 140.

Curls
60 x 10,10,10

[Stefan Theimer]

3/8/2019, 9:00 and 13:45, 209#

Deadlift (AM)
355 x 5

Squat, medium (PM)
270 x 5,5,5
More foot stability attention.

CGBP (PM)
192.5 x 8,8,8

Chins
BW x 7,7,7

[Stefan Theimer]

3/11/2019, 14:00, 210#

Squat
345 x 1
300 x 5,5,5
Last rep was very very slow. Seems to be indicating that something needs to change. I'll try adding a set here or on Friday.

Bench Press
212.5 x 5,5,5,5

Deficit Deadlift (~2", beltless)
325 x 5,5,5

Chins
BW x 7,7,7

[Stefan Theimer]

3/13/2019, 10:00

Squat, lite
250 x 5,5,5

Press, seated
112.5 x 8,8,8

Power Clean
95 x 3,3; 115 x 3,3
135 x 3
142.5 x 3,3,3,3,3
Video shows the bar path still looping away from me.

Curls
65 x 10,10,10

[Stefan Theimer]

3/15/2019, 9:30 and 14:00

Deadlift (AM)
360 x 5

Squat, medium (PM)
275 x 5,5,5,5

CGBP
195 x 8,8,8

Chins
BW x 8,8,8

[Stefan Theimer]

3/18/2019, 9:45 and 14:30, 210#

Squat (AM)
345 x 1
285 x 5,5,5
Felt really beat up today. Not sure if it is the slight seasons-end sniffle, the poor weekend diet (not enough calories), or the strenuous bouldering session on Saturday.

Bench Press (PM)
215 x 5,5,5,5

Deficit Deadlift
330 x 5,5,5

Chins
BW x 8,8,6,6

[Stefan Theimer]

3/20/2019, 9:15 and 14:00

Squat, lite (AM)
250 x 8,8
Running short on time, decided to get the reps in with two sets. Interesting.

Press, seated (PM)
115 x 8,8,7
First time failing a rep since starting with 8s, so I'll try 5s next for some time here. Always meant to cycle reps, just hadn't gotten there yet with a few bouts of chest viruses, etc. Working to get a pressing station set up in the garage soon.

Power Clean
95 x 3, 135 x 3
145 x 3,3,3,3,3
More time crunch so warmed up less and shot less video. Still fighting to keep it close.

Curls
70 x 10,10,10

[Stefan Theimer]

3/23/2019, 15:15

Deadlift
365 x 5

CGBP
197.5 x 8,8,8

Squat, medium
280 x 5,5,5,5

Chins
BW x 8,8,8,8

[Stefan Theimer]

3/25/2019, 8:45 and 14:15, 211#

Squat
350 x 1
305 x 3,3,3,3,3
Lots of over-thinking today. Hadn't intended to do triples but when 5 didn't go I didn't want to drop the planned tonnage.

Bench Press
217.5 x 5,5,5,5

Deficit Deadlift (~2", beltless, w/straps)
335 x 5,5,5

Chins
BW x 9,9,8,8,4

[Stefan Theimer]

3/27/2019, 14:00

Squat, lite
255 x 8,8
Pressed for time again.

Press, seated
117.5 x 5,5,5,5
Now that I've finally cycled to 5s, I went ahead and built a pressing station outside so these will soon be standing presses once again.

Power Clean
147.5 x 3,3,3,3,3
Some were probably pretty good, but my f*&%ing phone video app crapped out 4 times in a row.

Curls
72.5 x 10,10,10