astanto2 training log

[astanto2]

2/25/10
had to break up the workout. did press at about 2 and squatted and powercleaned at 10:15 p.m.

press
130 5, 4, 4. time to reset.

squat
300 3x5. felt pretty good. video looks pretty good. could be tighter.

powerclean

180 5x3. pretty smooth.

[astanto2]

late post for yesterday's workout:

squat:

305 3x5. first time squatting in lifting shoes. Big, big difference. my torso stayed a lot more vertical, and I felt more balanced. Depth was easier to hit. I was pretty surprised that they helped as much as they did.

bench:
215 3x5. still going up. this felt moderately challenging, but still pretty smooth.

chinups:

5.5, 5, 4.

I am having a tough time recovering from three heavy squat days a week, as you can see by the fact that I'm programming in extra rest days. Accordingly, I am making an executive decision:

1. I am going to use light squats one day a week.

2. I am cutting good-mornings from the chinup/pullup days.

bodyweight: 231.

[astanto2]

squats - 80% of Monday
245 3x5

press -- ok, fine - seated barbell press: yes, I know. no, I don't have room. yes, I did not have time to get to the gym. no, i am not going to lose sleep tonight because i pressed from a seated position.

115 3x5

deadlift:

365 3x5 (no straps). I experimented with a sumo stance on some warmup sets. Not for me, or at least, not without someone experienced giving me some tips. felt akward.

[astanto2]

Ok. Took last day of last week off because I had lower ab soreness that made me think hernia. Pretty sure I don't have one - yet, so went back to it today.

squat
310 3x5. felt strong.

bench
220 3x5. the progress here is really amazing to me. I feel like I can make another 5lb jump.

power clean
185 2x3. What?? Two sets?? My wife told me I was (i) shaking the entire house; and (ii) waking up the baby. I was given a cease and desist order. I will repeat this weight on Wednesday, which otherwise wouldn't be a PC day. Felt very strong.

[PVC]

Nice lifts. Keep it up man.

[astanto2]

Have not been updating this log consistently. I keep a hard copy log in a notebook as well, so it's down there. anywho, today's:

squat:

320 5x3 - worked back up to this and today went very well, felt strong, didn't get folded in half, good stuff.

bench:

227.5 5x3 -- micro-loading begins.

power clean:

190 3x5. felt good, I think another 5 lb jump is in order here. bw. 232.

[astanto2]

squat:

325 5x3. need to repeat this weight. hangover probably did not help me here.

press:

127.5 5x3. this felt easy.

pullups:

4, 4, 4

bodyweight:

231.

[astanto2]

squat (light day)
255 5x3.

bench
230 5x3.

deadlift
365 5x1.

[astanto2]

yesterday

squat
325 5x3.

press
130 5x3.

chinup
7, 4, 4

bodyweight
229.4

[astanto2]

squat:
330 5x3.

bench
235 5, 5, 4 (5th rep got help from a spotter.). should have microloaded this, I'm a greedy bastard and deserve it. Ah, well, I'll get 235 next time and I will microload thereafter.

clean
185 3x5. for some reason, this felt heavy, and i didn't move to my planned weight of 195. wouldn't have happened. I am going to repeat 190 next time, and microload after that.