Public Mortification

[OITW]

1 July 13
wts in kg

Squat
20x5x3
30x5x3
40x3
50x2
55x5x3

Bench
20x5x3
30x5x3
40x3
50x5x3

[OITW]

4 July 13
wts in kg

Squat
20x5x3
30x5x3
40x3
50x2
55x5 (misloaded bar)
57.5x5x3

Press
20x5x3
25x5x3
30x3
35x2
40x5x3
Failed last rep

Deadlift
60x5x3
70x5x3
80x3
90x2
95x5

[OITW]

29 July 13
wts in kg

Squat
25x5x3
30x5x3
40x3
50x2
57.5x5x3
Same weight as three weeks earlier

Bench
25x5x3
30x5x3
40x3
50x5x3
IIRC, I was "thinking" myself into a mess on the bench--first two worksets were so hard, form so bad, etc etc etc. Then I realized I had water leaking in the garage and had to deal with it, so back to the bench and BAM knocked out the last set as if it were a broomstick. I could use help with the mental side of lifting, clearly.

[OITW]

2 August 13
Wts in kg

Squat
20x5x3
30x5x3
40x3
50x2
60x5x3
Back to one wheel, woo hoo!

Press
20x5x3
25x5x3
30x3
35x2
40x5x3
Failed last rep, bar forward, back, all over. A complete mess of form.

Deadlift
60x5x3
70x5x3
80x3
90x2
97.5x5
Steady progress

[OITW]

5 August 13
Wts in kg

Squat
25x5x3
35x5x3
45x3
55x2
62.5x5x3
Easy increase despite long layoff.

Bench
20x5x3
30x5x3
40x3
45x2
52.5x5x3
Failed last rep, glad I had son spotting (he felt great that he got the weight off of me). Form sucks eggs, losing stiffness upper back, popping the bar at the top of the lift--all stupid, all my doing. Next session will be FORM FORM FORM.

[OITW]

13 August 13
Weights in kg

Squat
25x5x3
35x5x3
45x3
55x2
65x5x3
Weight still feeling light, emphasis on Master Cue and looking down vice forward made it feel easy today

Press
20x5x3
25x5x3
30x3
35x2
40x5x3
Never was good at it, revising form IAW the FAQ at SS. First workset wasn't too heavy, but form fell apart. Focused on keeping solid back, resetting each rep, and not letting bar drift forward returning from the top, second workset felt great, third felt okay, but not at all heavy.

Deadlift
60x5x3
70x5x3
80x3
90x2
100x5
Marching back toward my old PR of 300lbs x3, it all felt good.

[OITW]

Cut out the GH stuff before lifting, just back raises to warm up the back.

Squat
25x5x3
35x5x3
45x3
55x1
67.5x5x3
Feeling much stronger, back in the groove. Tested with TUBOW, knees are good with maybe some sliding forward, corrected with more pushing out. MC very helpful, as is getting the eyes on a low point rather than a straight-ahead point.

Bench
20x5x3
30x5x3
40x3
45x2
Long break due to emergency telephone call, repeated last workup set
45x2
52.5x5x3
Felt pretty easy this time, concentrated on form: shoulders tight, no overextending the bar, big inflated arch. My eyes didn't go where the bar went, though, but slightly "higher" on the ceiling, head felt more comfortable that way and I could still see where the bar had to go. 2.5 kilo leaps will be hard, though, maybe a couple more and then out come the "micro" .5 kilo plates.

[OITW]

These 5-day interruptions are irritating, but working out for an old guy.

Weights in kg
Squat
20x5x3 (forgot to put on the locks)
35x5x3
45x3
55x2
70x5x3
Weight still feeling very manageable, didn't realize I was up to 154 lbs already. Taking sets a rep or two at a time, setting and concentrating on form, still have a little knee slide forward

Press
20x5x3
25x5x3
30x3
35x2
41x5x3
Form, form, form. Hard to get under light bar, medium loading is perfect, workset is inconsistent. Again, resetting after each rep is keeping the price of form mistakes down, and the actual drive is still feeling quite light. Next set will be 42.5kg because of my plate options.

Deadlift
60x5x3
70x5x3
80x3
90x2
102.5x5 (woo-hoo, two wheels)
Two reps had a little drift forward, not enough chest up, being very careful not to raise butt too early in the lift. Not really heavy, just starting to test the fingers. 75lbs to go to my old PR, counting up.

[Oldster]

Good stuff, Boss! Especially the two big ol' wheels on the dead!

[OITW]

Good stuff, Boss! Especially the two big ol' wheels on the dead!

Thank you, kind sir.