Stefan's Intermediate Log

[Stefan Theimer]

3/29/2019, 13:45

Squat, medium
285 x 5,5,5,5

CGBP
200 x 8,8,8
Came really really close to failing the last rep of the 3rd set. Not sure yet if I'll cycle these to 5s next week.

Deadlift
370 x 5

Chins
BW x 9,9,7,7

[Stefan Theimer]

4/1/2019, 9:15 and 15:00, 210#

Squat (AM)
310 x 5,5,5
Decided not to let last week's triples to dictate my rep scheme this week. Glad I prepared mentally to go for 5s. Got them no problem. Still working on not holding knees back as I descend.

Bench Press (PM)
220 x 5,5,5,5
Getting close to a volume PR

Deficit Deadlift (~2", no belt, w/straps)
340 x 5,5,5

Chins
BW x 9,8,7,6
2 min. rest so as not to spend 30 min doing chins.

[Stefan Theimer]

4/3/2019, 14:30

Squat, lite
260 x 5,5,5
Working more on knees forward earlier.

Press
135 x 5
115 x 5,5,5,5
First time using the newly-constructed pressing station in the backyard. Still have some minor changes to make so it can have adjustable 'pins' for others. Overshot the work set.

Power Clean
95 x 3, 135 x 3
150 x 3,3,3,3,3

Curls
75 x 10,10,10

[Stefan Theimer]

4/5/2019, 9:30 and 15:00

Squat, medium (AM)
290 x 5,5,5,5
Knees forward faster work continues.

CGBP
202.5 x 8,8,8 (AM)
Decided not to cycle to fahves today. Bar path problems on rep 7 each time.

Deadlift (PM)
375x 5
Pulled a few of these forward of midfoot.

Chins
BW x 10,8,7,6,5

[Stefan Theimer]

4/8/2019, 13:15, 211#

Squat
315 x 5,5,5
A little grindier than expected on last reps of sets 2 and 3

Bench Press
222.5 x 5,5,5,5
Volume PR at this weight. Need to fix some elbow flare.

RDL
255 x 8,8,8
Decided to start rotating these weekly with deficit deadlifts to stay mentally fresh.

Chins
BW x 10,9,10,8
Took a break between sets 2 and 3 for the school pick-up.

Cardio, MISS
5 miles bike plus trailer for school pick-up.

[Stefan Theimer]

4/10/2019, 14:30

A weird day. Biked the 5 miles for school pickup again yesterday (Tue) and felt a lot of fatigue in my legs then and all day today. Decided to skip squats today to let it dissipate. It was also snowing buckets, so my pressing station was overrun with wet snow.

Press, seated
120 x 5,5,5,5

Power Clean
152.5 x 3,3
135 x 3,3,3
Couldn't get my legs moving, and was doing this weird front-back leg split thing that I've never done before. In the interest of not getting hurt, I dropped the weight to at least keep practicing.

Curls
77.5 x 10,10,10

Onward and upward.

[Stefan Theimer]

4/12/2019

Squat, medium
295 x 5,5,5,5
Knees forward faster definitely getting better.

CGBP
205 x 8,8,8
Some excessive elbow movement (flare) needs to be addressed.

Deadlift
380 x 5
Still moving up, trying not to be impatient.

Chins
BW x 10,9,9,9
Big breaks before 3rd and 4th sets for home things.

[Stefan Theimer]

4/15/2019, 14:00, 211#

Squat
320 x 5,4,2
WTF. Not sure what happened here. First set 5th rep was really slow, but I thought I'd try to keep going without a back-off. Nope.

Bench Press
225 x 5,5,5,5
Volume PR

Deficit Deadlift (~2", no belt, w/straps)
345 x 5,5,5

Chins
BW x 9,8,8,8
Lots of extra time between sets so I could move on with my day (i.e. pick up kid from school, do a set, start dinner, do a set, etc)

[Stefan Theimer]

4/16/2019
Cardio, bike w/trailer 5 miles (MISS)

4/17/2019, 10:30

Squat, lite
245 x 5,5,5

Press, seated
125 x 5,5,5,5
Thunderstorms during the workout have me thinking about adding wheels to the new pressing station so I can roll it into the garage during storms.

Power Clean
135 x 3,3,3,3,3
Long discussion of PCs on SSOC-CA call last night gave me some stuff to work on. Kept it closer, brushing the legs, jumping up. Some of the reps had that feeling of being significantly shorter, which I suspect is a good sign.

Curls
80 x 8,8,8,8

[Stefan Theimer]

4/19/2019, 14:30

Squat, medium
300 x 5,5,5,5

CGBP
207.5 x3
185 x 6,6,6
Some knarly elbow flare on these so I decided to back off and try to keep them tucked.

Deadlift
385 x 5
More grindy than before at this weight, suspect it is due to doing them after squats.

Chins
BW x 9
Got caught up doing other things and didn't go back for more sets.