s-m lost his analog workout log

[s-m]

Thusly, I will start posting here. I wrote down my first workout sans log on a napkin.

As a preface, my warmup routine is:

A whole bunch of foam rolling (10 reps back and forth at about 10 different spots).
35 x 10 KB Swings
35 x 5 KB Halos each direction
35 x 5 x 2 KB Goblet Squats
Shoulder dislocates
Couch stretch

I'm a 34 year old male, weighing between 215 and 220.

[s-m]

Date: 9/17/2012

Squat
45 x 5 x 2
135 x 5
225 x 3
295 x 2
345 x 5 x 3

Bench
45 x 5 x 2
135 x 5
175 x 3
205 x 2
237.5 x 5 x 3

Deadlift
155 x 5
225 x 3
315 x 2
375 x 5

Side planks
3 x 30 sec, each side

Notes: this was a great workout. The one before was utter shit without any focus and a very irritated hand while cleaning. Squats and dead felt strong. Bench felt easy (which it does not normally).

[s-m]

Date: 9/20/2012
Morning Weight: 218

Squat
45 x 5 x 2
135 x 5
225 x 3
295 x 2
350 x 5 x 3

Press
45 x 5 x 2
75 x 5
105 x 3
135 x 2
170 x (5 + 5 + 4)

Power Cleans
65 x 3
115 x 3
155 x (3 + 2)

Side Planks
3 x 30 sec, each side

Notes: First squat I did not bounce out of the hole. Basically paused there and ground it up. The rest were fine and great form. The last one was a mild grind, but nothing insane. Presses were disappointing. On the fifth rep of the third set I got it up but used a little knee kick. I'm not even sure that I had to, but I've had trouble getting this last one a couple of workouts in a row I think I cheated it prematurely. It might be time to consider a reset.

Cleans were a disaster. The weight is flying up but I cannot rack it. I have long forearms. I lack external rotation. I catch them with my delts, but I can't get enough fingers in front of the bar. I got my first three pretty perfectly (as perfect as I can). But I dropped the first of the off my delts, and the second bent back my hand something awful. I've been told I should snatch instead, but I much prefer cleaning. It seems however that I will snatch until I can work out this mobility issue.

[s-m]

Date: 9/22/12

Squat
45 x 5 x 2
135 x 5
225 x 3
275 x 2
315 x 2
355 x (2 + 1)

Dips
BW x 5 x 3

Notes: I was trying to jam a workout in before the gym closed and it did not go well. Warmups were amended pretty significantly, though I did add a warmup set to the squat to temper some of the big jumps towards the end. The three reps I did at target work weight definitely felt _heavy_. But, I stopped both sets due to tightness in the hip as well as some pretty severe digestive issues experienced when coming out of the hole. I didn't seem to have it tonight, and I wasn't all that interested in pushing it.

The dips I threw in on my way out. I've been considering adding them as support and thought I'd do a few easy sets focussed on form. I may add them in the future, energy permitting.

On Monday I will take my revenge on 355.