Whisky's log

[WhiskyJack]

I've futzed around with barbell work but have failed to be focused. Coming off a sprain in both ankles I figured this was a good time to double down and get strong.

I'm 6'2", 220ish lbs, 36 years old. I am bearded. Those are my relevant personal details.

I take fish oil and a few vitamins. My diet is meat, eggs, rice and whole milk to around 3000-4000 calories a day with something sweet thrown in.

My first day of SS; working til bar path slowed down. Went til it got heavy for some reason on my press. Dunno.

6/29/13 222lbs
Squat 45x5. 65x5, 85x5x3
Press 45x5; 65x5; 75x5; 85x5x3 85 was rough
Deadlift 135x5, 165x5, 185x5 little rounded, needed to squeeze down

7/1/13 222 lbs
Squat 45x5x2, 55x5, 65x3, 75x2, 85x1, 95x5x3 better on the knees out and shoulders up
Bench 45x5x2, 75x5, 95x3, 115x2, 125x1, 135x5x3
Deadlift 135x5, 135x5, 165x3, 185x1, 195x5 Much better.

CURRENT:
822013

Squats 190x5x3
Press 100 x5x3
Bench 152.5x5x3
Cleans 115x3x5
Deadlifts 265x5

[WhiskyJack]

7/3/13

Did two work sets of squats before I watched video of them. A little high. Ratcheted the elbows back and kicked the knees out. Depth was better. Redid the sets.

Squats
45x5x2, 65x5, 75x3, 85x2, 105x5x2 fubar, 105x5x3 solid

Press
45x5x2, 55x5, 65x3, 75x2, 87.5x5x3

Deadlifts
135x5x2, 165x3, 185x1, 205x5 felt easy

Best part of the day was the rotating crew of people asking me if I was using the loaded bar or rack that I was standing by... when there were plenty of unused bars to go around.

[WhiskyJack]

7/6/13 228 lbs (WTF?! I assume carb shock and water weight from the holidays)
Squats
45x5x2, 65x5, 85x3, 95x2, 105x1. 115x5x3

Bench
45x5x2, 75x5, 95x3, 115x2, 135x1, 140x5x3

Deadlift
135x5x2, 165x3, 205x1, 215x5

One of the guys there who trains pretty seriously said my back was flat on my deadlifts and that my squats were nice and deep. Life is good.

[WhiskyJack]

Listing the warm ups is tedious. I do them. Now we all know. Last week was weird, but here are my last few sessions.
7/15/13
Squats 135x5x3
Press 90x5x3
Deadlift 225x5x1

7/17/13
Squats 145x5x3
Bench 142.5x5x3
Cleans 95x3x5

[WhiskyJack]

7/20/13

Squats 155x5x3
Press. 92.5x5x3
Deadlift 235x5

[WhiskyJack]

7/23/13

Squats 160x5x3
Bench 145x5x3
Clean 100x3x5

Chugging right along I guess.

[WhiskyJack]

The muscle that runs from my shoulder to collar bone is tweaky as hell today. Nothing happened to it that I can recall. Hopefully it loosens up during warm ups. I've been brutalizing it with lacrosse ball to no avail.

[WhiskyJack]

Training went well.

Squats 165x5x3
Press 95x3
Deadlift 245x5x1

[WhiskyJack]

Training was money today.

Squats 170x5x3 wife confirmed that my depth is great and my back is flat. They felt strong as balls.
Bench 147.5x5x3 felt strong, but shoulder was tweaky. Not too bad. Just gonna mob it and deal.
Cleans 105x5x3 smooth like butter. Getting my jump down.

[WhiskyJack]

Training was weird. Went through my squat warm ups too fast; got stapled to the mat on my first set.

Squats 175x4 x5 x6
Press 97.5x5x3
Deadlift 155x5

Don't know if I should progress my squat. Missed a rep but made it up. Confident I was recovered or else my press would have flamed out hard. Rushed my warm ups is all. Sigh.