Murphy's gotta Murf

[Joe Murphy]

My new log. A little catching up, first:

Saturday, 21 March

Press: 95x10, 110x5, 125x5

Bench: 175 5x5

LTE: 72 3sx10r

HITT: Big hill at the school, 4x:3x1:30

Monday, 23 March


Dead: 275x5

Squat: 225 5x5

Tuesday, 24 March

Bench 135x6, 165x5, 185x5

Press: 110 5x5

LTE: 72 3sx10r

Saturday 28 March

AM

Squat: 200x5, 250x5, 285x5 (285s felt high--not much gas, a little nervous about these.)

Lat PD: 170 5x5

PM

Hyperextensions: bodyweight @ 5s x 10r

Shrugs, power: 275 3sx52

DB Curls (Standing, alternating) 30s 5s x 10r

DB rows: 100 3sx5r

Sunday 29 March

Press 1.0, FWIW: 105x3, 120x3, 135x3

Bench: 175 5x5

LTE: 82 3sx10r

Tri PD: 130 3sx10r

Wednesday, 1 April

Dead: 295x5

Squat: 250 3sx5r (not much juice today)

Lat PD: 180 3sx5r

Saturday 4 April

Bench: 155x3, 175x3, 195x3+2 (5)

Press: 110 5x5

Drop bench: 155 3sx8r

LTE: 82 3sx10r

DB Curls: 30x10, 35 2x10

Tri PD: 150 2x10, 1x5

Sunday 5 April

Hike, Heybrook Lookout, Gold Bar, Washington

1.07 miles (straight) up, 1.07 miles down.

Monday 6 April

Squat: 235x3, 265x3, 300x3 (really paid attention to hitting depth. These were deeply good depth)

Shrugs: 315 3sx5r

LPD: 190 3sx5r

DB Rows: 100 3sx8r

DB Curls: 40 3sx8r

[Joe Murphy]

Wednesday, 8 April 15

Press: 115x5, 125x3, 140x1+2 (3) I wonder why my press hasn't fallen off as much as my squat did on my recent recovery accumulation cycle?

Bench: 185 5x5 Bumped this 10# because the last time at 175 seemed a bit too easy. This was perfect tough. I'm anxious to get to 225 5x5 for volume bench day. It'll be a while based on past experience.

LTE: 84.5 3x10r Gotta recoup the investment in those 1.25# plates somehow, right?

DB Curls: 45s 3sx6r Going to try to keep the weights down to keep the reps up in the 8-10 range. Doing these standing, alternating, trying to be strict about it. I'm also planning on curling every workout, which I started this '3' cycle. Going well, but higher reps are more higher. May start adding barbell curls, too. Need some gunz.

Tri PDs: 150 3x8r

Good workout.

The days I keep my gratitude higher than my expectations, well, I have really good days. Ray Wilie Hubbard. Mother Blues.

[Joe Murphy]

HIIT: Hill sprints, 5 @ :20/1:40. Need to get more consistent with these. They suck, but they're over quickly and then it's fine. Goal is the same split x 7 3 times per week. Need to bust some of this winter weight off. Been bouncing between 210 and 215 since March 1st, but dropped down from 233 since Thanksgiving. Goal would be a leaner 198 without sacrificing my meager strength.

Actually, I'm pretty pleased with the recent strength progression. I think by the end of summer I can PR all my lifts at BW of 198--all my PRs were set not quite a year ago at 215ish. That's the plan, any way.

[Joe Murphy]

Saturday, 11 April '15

Dead: 135x5, 185x3, 225x3, 275x2, 295x1, 315x5. I was going to jump from 275 to 315 but I got a little nervous so decided to do a rep @ 295. Glad I did. On the 315 the first rep was tough, the middle three were fine, the fifth tough. But got them all, no hitchs. Sadly, this is PR territory for me--I think it may actually be a rep PR. The log I have at hand has a 335 single and a 325x3 as PRs; I honestly can't remember if I've done 315 x5 before. Who gives a shit? I'll do 325x5 next week anyway, which is for sure a rep PR.

Squat: 135x5, 185x5, 225x3, 250 5x5. (I vacillate between logging warm-up sets and not, no idea why.) This was pretty tough. I had a kid work in with me and he was a good squatter, albeit in running shoes. I felt a little rushed on my worksets so I took a breather after the second set and let him finish up--he looked about 24 and I was taking 5 minute breaks. He hit 315x8 or so and took off, so I stuck around and finished. Didn't get to bed until 1:00 AM, had one glass of wine too many and didn't sleep very well. But damnit, I wanted to get this entire workout in so buckled down and did it.

I was deadlifting and squatting at noon on just a Quest bar and protein shake and BCAAs, so I took a twenty minute break, had another Quest bar and a cup of coffee in the cafe. Went back to the weights and wrapped up:

LPDs: 190x5, 180 2sx5r

DB Rows: 100s 3s x 8r

DB Curls: 40s 3sx10r

Really a good workout, but the squatting was hard.

[Joe Murphy]

Sunday, 12 April 15

Bench: 165x5, 185x3, 205x1+2 (3) Really wanted a set of 5 but straight on the heels of yesterday kiboshed it--that's my story, anyway.

Press: 110 5x5

Back off Bench: 155 3x10

LTE: 87 3x10

L/R Dumb bell Tricep Ext: 25# L/R 5/5 5/5 5/4f Only rest was when I was doing the other arm, ergo, a fail. Haven't done these in years. I think I may switch to these from the tricep cable press down I've been doing.

I know I said I want to curl every workout, but I had to do these past two back-to-back because of my evening schedule this week and I curled yesterday. Maybe coulda done it again today but was out of time. Final workout of the cycle on Tuesday evening. Yeehaw. Yawn.

[Joe Murphy]

Tuesday, 14 April 15

Squat: Barx10, 135x5, 175x4, 190x3, 250x5, 285x3, 315x1+1(2) I was nervous about the top set as my warm-up at 175 seemed stupid hard. I thought I'd either cut it short or get pinned but the first one was fine, the second even deeper with some stretch and drive. So, back to 3 plates. That's kinda nice. Gotta go back into the logs to see how long it's been...several months, fo sho.

Shrugs, Rippetoeian-style: 135x5, 185x5, 225x5, 275x6, 315x5, 405x5. Decided to ramp these tonight; felt good, considered doing 3 sets @ 405 but decided against it. Haven't done 405 in a while and they cook my shoulders--can mess up press day which is Thursday.

LPD: 100x5, 180 3sx5r.

Was supposed to do DB Rows and DB Curls but a father/son combo was bogarting both flat benches in the heavy dumb bell area. I mean, seriously bogarting for like 20 minutes--triceps kick backs, bench-to-bench dips, long rest periods while bogarting the benches and bullshitting while bogarting the benches. I decided to bail because, father and son. All good. I'll swing in at lunch tomorrow and bang out some rows and curls and be good for Thursday's pressing.

That's all I got. How you doin'?

[Joe Murphy]

Saturday, 18 April 15

Press: Barx10, 65x5, 85x5, 95x3, 105x5, 120x5, 135x4F (Not sure what happened, here. got 135x5 2 weeks ago.)

Bench: 95x5, 135x5. 155x5. 175x3. 190x5,5,5,5,3. 190 is plus 5# on my 5x5 press assistance. Again, seemed just a bit too heavy, didn't really fail the last set so much as threw in the towel before I did.

LTE: 87 x 3sx10r

DB Curls: 40s 3sx10r

All in all a very good workout. I havn't been sleeping all that well and have been trying to figure out some diet stuff but I can't really believe that had anything to do with the press fail. Ah, well--onward.

[Joe Murphy]

Monday, I think

Dead lifts: 135x5, 225x5, 275x5, 325x1. Just not feeling the love, which sucks, because I was really looking forward to killing it. Pulled my right ass cheek a little bit. Bailed.

Thursday, 23 April

Bench: 155x5, 180x5, 205x5+1 (6)

Press: 120 5x5

Drop Bench: 155 3x10

LTE: 87 3x10

DB Curls: 40s 3x10.

Great workout. Hot waitress with the big tits in the club bar asked me if I was losing weight and putting on muscle. I said, "I'm trying." She said, "I can tell." So, I guess I'll stick to the black tee shirts...

[Joe Murphy]

Sat, 25 April 15

Squat: 235x5, 260x5, 295x5

Shrugs: 405 3sx5r

LPD: 180 3sx5r

DB Rows: 100 3sx10r

DB Curls: 40 3sx10r

[Joe Murphy]

Monday, 27 April 15

Press: Bx10, 65x5, 95x3, 115x3, 130x3, 145x3. The top set was pretty easy, I was nervous after my 135x4f on 4/18. Glad I nailed it.

Bench: Bx10, 95x5, 135x4, 155x2, 175x2, 190 5x5.

LTE: 92 x 3sx10r +5#. No problemo

DB Curls: 45s x3sx10r. +5#. Good shit.

Down to 219 and sliding. Going all the way to 198 by Independence Day.