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TrainThatCanFly's log
Back in the game after a very long period of slacking. Haven't lifted for longer than 6 months since 2013. Previous bests are 410/250/495, let's see how long it takes to get back.
January 6, 2017
Squat
135x3x5
Bench
135x3x5
Deadlift
185x5
+ rope curls, rope pushdown, lateral raise.
January 8, 2017
Squat
155x3x5
Bench
145x3x5
Deadlift
225x5
+ same accesories, 15# laterals and up to 85# on a machine with a movable pulley.
Last edited by TrainThatCanFly; 01-08-2017 at 08:37 PM.
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January 9, 2017
Run
1.75 miles in 14:45
Might as well get in shape too. Looks like an 8:25 / mile pace, could be worse.
Last edited by TrainThatCanFly; 01-10-2017 at 01:14 AM.
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January 10, 2017
Squat
175x3x5
Smoked it, 195 should be cake next workout.
Bench
155x3x5
Kind of failed to ignite, harder than it should have been. I'll push it another 10-20 than drop down and run a GSLP set/rep scheme. That tends to work much, much better.
Deadlift
275x5
Felt great.
Last edited by TrainThatCanFly; 01-10-2017 at 11:36 PM.
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January 11, 2017
Lying Chest Supported Row
45x5x10
Seated Cable Row
75x10
90x4x10
Lat Pulldown
120x10
105x4x10
By dog as my witness I will lift the entire stack one day.
Machine Row
70, 80, 90, 100 x10
Same here.
Machine Lat Pulldown
140x8
170x8 - too heavy
140x2x8
Machine Shrug
270x4x12
Last edited by TrainThatCanFly; 01-12-2017 at 11:03 AM.
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January 13, 2017
Squat
195x3x5
Bench
160x3x5
Deadlift
315x0
Wasn't a go. Recovery not so good right now, and this was honestly probably too ambitious consider I'm about 30 pounds lighter than I should be.
Front Squat
135x3x3
I should have done 5 sets.
Turns out I've been walking around all lordotic for months now, maybe almost a year. This weeks training and especially that run have me moving what feels like dick first through the world.
Last edited by TrainThatCanFly; 01-14-2017 at 01:41 AM.
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January 15th, 2017
1 miler
7:34
Wanted to run 2 in 16 but felt like dying after the first.
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January 16, 2017
Squat
205x3x5
Easy. I doubt it's a coincidence that the two best squat workouts I've had so far have been the day after a run. I'm going to start running the day before every second workout.
Bench
135x15x1 - 30 seconds rest
140x1
145x1
150x1
155x1
160x1
165x1
175x1
One minutes rest on the "heavier" singles.
Front Squat
145x3x3
Also very easy, and I also forgot to do 5 sets. I should have tried deadlifting but there was no chalk so it would have been a waste of time.
Deadlift
295x5
Still no chalk but I was in the neighborhood. This was fairly hard, I'll go up 10 pounds per week.
Last edited by TrainThatCanFly; 01-16-2017 at 05:09 AM.
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January 17, 2017
Lying Chest Supported Row
50x5x10
I'm using the part of the handle that has your hands at about 45 degrees and resting much further down from the shoulder than I'm used to. At some points I have to switch to hands perpendicular to my midline to comfortably finish the sets.
Seated Cable Row
100x5x10
Also harder than I would have liked, but my sleep has been shit lately.
Lat Pulldown
120x5x10
Machine Lat Pulldown
150x5x8
Machine Shrug
280x4x12
No machine rows today, I wasn't very into it.
Bodyweight is moving up again, I'm sitting around 178 right now. I'm actually angry I let myself get down to 160 like I was a few months ago. I used to be able to go in after a long layoff and be squatting 315x3x5 in 2-3 months where this summer I spent 8 weeks working up to 185x10.
Last edited by TrainThatCanFly; 01-17-2017 at 05:13 AM.
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January 19, 2017
Squat
215x3x5
Fairly easy, I think I'll take a few more 10 pound jumps, maybe slap on a belt at 235.
Press
85x11x1
85x4
About 15 seconds between singles.
Last edited by TrainThatCanFly; 01-19-2017 at 04:33 AM.
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January 21, 2017
Went to hit back and it turned out to be a mistake. Did 5x10 at 52.5 on the chest supported row and then failed the third set of 10 on the next exercise.
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