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23 February
Canada 8 Germany 2
Squat
2x5x45
5x95
3x155
3x205
-------
5x250
5x250
3x250
Bench
5x45
3x105
3x145
3x165
------
5x200
3x200
2x200
2x200
Deadlift
5x135
3x225
------
5x275
1x315
My training got pre-empted Monday night by a leaking boiler in my basement. A full expansion tank was causing the boiler to run at higher than normal pressure, and the pressure relief valve was opening onto the basement floor. I drained the tank, and we're back to normal. I'll be Tues-Thurs-Sat now.
The squats went well. I'm confident I could have gotten another rep on the last set, but didn't want to have a fully failed rep. The bench was a dog's breakfast. The first set wasn't nearly low enough. When I started going down to full depth, I was able to squeeze off 3 reps and two reps. I added a final two reps about one minute after the 3rd set to make myself feel like I got a workout.
The deadlifts at 275 felt great. This was a 20lb increase from last week, but I might drop the increase to 15lbs next week to keep my form decent. I get odd looks for resetting my form after each rep, but I feel I'm much tighter on the pull when I do so.
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25 February
Squat
2x5x45
5x95
5x135
3x205
------
5x255
4x255
3x255
Press
5x45
3x75
3x105
----
4x130
3x130
2x130
8+8+7 Chins
Squats poor, press poor, the only thing that saved this workout were the chinups.
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27 February
Squats
2x5x45
5x135
3x175
3x205
-----
5x255
4x255
3x255
Bench
5x45
5x95
3x135
2x175
------
5x200
4x200
5x200
Cleans
------
3x45
3x95
3x5x140
Still pushing on that 255lbs squat ceiling. I'm really working on engaging my posterior chain at the bottom, which is definitely my weak point. I'm quite fast coming from halfway down to full lockout, so I definitely think its the explosion (or lack thereof) out of the hole that's keeping me back.
The benches felt great, although I had to grind out a couple of reps on the 1st and 3rd set. Feels great to lockout after a tough last rep.
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1 March
Stall Day
Squats
2x5x45
3x95
3x175
2x205
--------
5x255
4x255 (Fail on 5th Rep)
2x255
Press
5x45
3x75
2x105
-------
5x130
3x130
4x130
Cleans
3x95
-------
5x3x145
That's a full stall on the squats for me. I'll be knocking back to about 225 on the next workout. Hopefully the reset will also help me with some form issues. I'm still fighting my knees from sliding forward, and keeping my hamstrings tight when I hit the bottom.
The press was THIS close to getting done. I really need some fractional plates smaller than 2.5lbs, because the 5lb jumps on bench and press are killing me.
I switched my Deadlifts from Monday to Friday to help with recovery. I've noticed as the deads get heavier my legs remain tired on Wednesday. I'll be doing Power Cleans on Monday, and Deadlifts on Friday from here on in.
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I've been lazy with my posting, since I lost my notebook, and started a new one, then left that one at work, blah blah blah.
March 5
Squats
2x5x45
5x95
5x145
3x185
-------
3x5x235
Press
5x45
5x75
2x105
------
3x4x130
Deadlift
5x135
3x225
------
5x290
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March 8
Squats
5x45
5x95
5x135
3x195
------
3x5x245
Bench
5x45
5x95
3x155
------
5x205
5x205
3x205
Power Cleans
3x95
------
3x3x150
2x150
2x150
I should have had four on the bench press, but I pushed the 4th rep into the rack instead of locking out, so it doesn't count. The power cleans got ugly towards the end. I missed one rack, and I stepped back on another. I'll try 150 again next week.
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10 March
Squat
2x5x45
5x95
3x145
3x205
------
5x250
5x250
4x250
Press
5x45
5x75
------
5x115
5x115
5x115
Chins
7+6+5
The 5th rep of my 3rd set had very poor form, so I'm not counting that in my total. I reset the press after a stall at 130. 115 felt very light, and I'm working on my explosion out of the bottom. The 3rd set was tight and explosive.
Today I'll be trying for triple PRs to end the week. I've never done a full 5x5x5at 255lbs on the squat. I'm also looking for a PR on bench press at 210lbs for reps. Finally, Friday is deadlift day, and it's 300 lbs today. Can't wait to get some.
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12 March
2 for 3 on PR Friday
Squat
2x5x45
5x95
3x145
2x195
-------
5x255 (shaky on 4th rep)
5x255 (good grind on 5th rep)
5x255
255lbs for reps = PR
Bench Press
5x45
5x135
3x165
------
4x210
3x210
3x210
Deadlift
5x135
3x225
-------
5x300 (change to alt grip on 5th rep)
300 lbs for reps = PR
Friday was a good day. Aside from the fact that I didn't have to use my AK, I hit PRs on squats and deadlifts. The squats felt heavy, but I got them done. I need to work on keeping tight, and keeping those damn knees out. The benches were heavy, and I really need some 1.25 lb plates for microloading. The 5 lb jumps kill me.
The deadlifts were great. They're the only exercise I have had no problems progressing with yet.
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15 March
Squats
5x45
5x95
5x135
3x185
2x225
------
5x260
4x260 (fail on 5th)
4x260
Bench
2x5x45
5x95
4x135
2x185
3x205
Press
5x45
3x95
------
5x120
5x120
5x120
Cleans
3x115
-------
3x150 (shaky)
3x150 (better
3x150
3x150
3x150
Messed up after my squats by doing a full warmup for bench presses on an overhead press day. Basically wasted some gym time, but it didn't cause any problems with my presses or cleans, so no worries. The cleans got better as the sets progressed. Much stronger and quicker.
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17 March
Lifting instead of Drinking
Squats
2x5x45
4x155
3x205
-------
5x260
5x260
5x260
260 lbs for reps is a PR
Bench
5x45
5x95
4x145
------
4x210
2x210 + 4x190
4x190
Pullups (Strict)
5+6+6
Felt good to grind out my reps at 260. The Bench was a dogs breakfast. I've been getting a tightness pain in my shoulder when I finish my last warmup reps and move into work reps. Regardless, I wasn't pressing well at all, and knocked the weights back so I could get reps in.
We have another possible Double PR Friday today, I'll be going for 265 on squats and 315 on deadlifts.
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