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Thursday 9/12/19
Bench
177.5 x 3 x 2
Press
112.5 x 5 x 5
Chin negatives
1 x 7
Lat pull downs
85 x 15, 15, 11, 9, 7
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Friday 9/13/19
Squat
310 x 5
Deadlift
310 x 5 x 2
Assault bike
20 / 90 x 6
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Sunday 9/15/19
Press
132.5 x 3 x 2
Bench
152.5 x 5 x 5
Assisted chins
81.25 x 15, 11, 5
Lat pull downs
100 x 7, 6, 4
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Monday 9/16/19
Squat
225 x 5 x 5
My deadlift never got very far ahead of my squat during LP (I switched to deadlifting twice a week too early) so I'm resetting my squat to let my deadlift get ahead. I've noticed that volume squats have been making my lower back tired by the time I'm ready to deadlift so hopefully it'll get better.
Deadlift
360 x 3
Hook grip was starting to slip on the last rep. Maybe I didn't use enough chalk? There was some black stuff on the bar that came off on my hands too.
Only slept about 4.5 hours last night so I skipped HIIT so I can try to sleep more.
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Thursday 9/19/19
Haven't slept well all week (only 4-6 hours per night) so I'm doing a deload week, 50-60% volume.
Bench
177.5 x 3
Press
112.5 x 5 x 3
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Friday 9/20/19
Squat 255 x 3
Deadlift 310 x 5
HIIT 30 / 60 x 6
Sunday 9/22/19
Press 132.5 x 3
Bench 152.5 x 5 x 3
Monday 9/23/19
Squat 225 x 5 x 3
Deadlift 360 x 2
HIIT 30 / 60 x 6
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Thursday 9/26/19
Bench
180 x 3 x 2
Press
112.5 x 5 x 5
Chin negatives
3 x 1
Lat chin downs
85 x 15 x 3
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Saturday 9/28/19
Squat
255 x 5
Deadlift
315 x 5 x 2
Trained out of town in Santa Fe at the Genoveva Chavez Community Center. They don't have platforms so I pulled from the floor. While resting between sets I noticed some signs (not near where I was lifting) that said No Chalk. Fortunately I chalked up before I saw the signs. At the end of my final work set a gym employee asked me to put some 2 inch thick mats under the bar when I deadlifted. If I remember, next time I'll try to time my sessions so I'm not deadlifting at this gym, or go to the other gym in town (Mandrill's) that only has one or two places to squat but isn't as picky about what you do.
HIIT
20 / 90 x 6
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Wednesday 10/2/19
Press
135 x 3 x 2
Bench
155 x 5 x 5
Assisted chins
81.25 x 9, 5, 4
Lat chin downs
85 x 15 x 4
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Thursday 10/3/19
Squat
225 x 5 x 5
Deadlift
365 x 3
The right side was swinging out away from my shins on the way up. I'll have to read up on what causes that. Maybe I'm starting with the bar in the wrong spot.
HIIT
30 / 60 x 6
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