Stefan's Intermediate Log

[Stefan Theimer]

1/28/2019, 16:15

Squat
350 x 1
290 x 5,5,5,5

Bench Press
255 x 1 (PR)
217.5 x 5,5,5,5

Deficit Deadlift
320 x 5,5
I started calculating tonnage last week in the spreadsheet log I maintain and noted that the tonnage for these right now is about 50% of what I was doing with RDLs on medium day in Nov and Dec. It will be interesting to notice the difference in what happens with my regular DL as I ramp back up, and if I will need to add more stress to drive it up.

[Stefan Theimer]

1/30/2019, 14:00

Squat, lite
250 x 5,5,5

Press, seated
105 x 8,8,8

Power Clean
95 x 3, 135 x 3
165 x 2,1(fail)
155 x 2,2,2,2
95 x 6
These felt like I had never done them before.

Chins
BW x 7,7,7

[Stefan Theimer]

2/1/2019
Did not train. Another round of upper-respiratory virus went through our house. During the polar vortex.

2/4/2019, 14:30 and 19:30

Squat, earlierPM
355 x 1, matches previous PR single (though IIRC, depth was suspect last time around).
295 x 5,5,5
Despite running a fever yesterday and still coughing a fair bit, I decided to proceed as planned. I dropped the 4th set of 5 when the cough flared up.

Bench Press, laterPM
260 x 1 PR
220 x 5,5,5,5

Deadlift
365 x 1
315 x 5
Due to not DLing last Friday and likely chance of missing it this Friday for travel, I planned to go up to 400 x 5, but it was not to be.

[Stefan Theimer]

2/6/2019
Squat, lite
250 x 5,5,5

Press, seated
107.5 x 8,8,8

Power Clean
135 x 3,3,3,3,3,3
Working on all the things- jumping harder.

2/18/2019

Missed 4 workouts due to travel to Michigan's UP and a subsequent weird upper respiratory secondary infection that lingered all week. Diet was okay- not great, not terrible. Managed to stay active with shoveling snow off roofs, digging out quinzees and tunnels, running and fixing up snowblowers, etc. Winter fun on all fronts. Easing back into it, will try to make the ramp up faster this time.

Squat
315 x 1
275 x 5,5,5

Bench Press
185 x 5
195 x 5,5,5

Deadlift
315 x 5
Felt very uncomfortable in the thumbs on hook grip for the first time in awhile.

Chins
BW x 6,6,6

[Stefan Theimer]

2/20/2019, 16:00
This workout brought to you by gummy worms after running the snowblower for about 4 hours.

Squat, lite
245 x 5,5,5

Press, seated
105 x 8,8,8

Power Clean
135 x 3,3,3,3,3
For these I tried to keep the bar closer and to jump harder.

[Stefan Theimer]

2/22/2019, 14:00, 208#

Squat
285 x 5,5,5

CGBP
185 x 8,8,8

Deadlift
335 x 5

Chins
BW x 7,7,7

[Stefan Theimer]

2/25/2019, 14:00

Squat
335 x 1
295 x 5,5,5
Not wanting to lose exposure to some of the higher weights, so I'm throwing a single in first while I ramp back up. Video looked like I may be going too deep.

Bench Press
205 x 5,5,5,5
Videoed these today, elbows were a bit less wiggly than before, body looked fairly tight and still.

Deficit Deadlifts (2", standing on a 25 lb bumper, beltless today for some reason)
315 x 5,5

Chins
BW x 6,6,6

[Stefan Theimer]

2/27/2019, 13:30, 209#

Squat, lite
245 x 5,5
Saw feet moving a lot in Mon videos so concentrated on balance for these.

Press, seated
107.5 x 8,8,8

Power Clean
140 x 3,3,3,3,3,3
Working on less knee extension off the floor, brushing the legs rather than dragging, and jumping harder. 6th set was because the camera didn't record the 5th set and it was my best one of the session. So I had to do it again.

Curls
55 x 8,8,8

[Stefan Theimer]

3/1/2019, 13:00

Deadlift
345 x 5

CGBP
190 x 8,8,8

Squat, medium
265 x 5,5,5
Tried to start each rep with still feet after realizing I've been initiating descent before I've settled onto midfoot.

Chins
BW x 6,6,6

[Stefan Theimer]

3/4/2019, 14:30, 208#

Squat
340 x 1
297.5 x 5,5,5
340 almost flattened me, so I only went up a token 2.5lbs on the work sets.

Bench Press
210 x 5,5,5,5
Worked on lifting my head just a bit to hopefully reduce some neck stiffness, and locking out elbows without un-tucking my scapulae.

Deficit Deadlifts (~2")
320 x 5,5,5

Chins
BW x 7,7,6