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PR Wednesday- Sore as shit in my rear lower rib. Bench hurts and so do chins now.. I managed to squat and to RDL with minimal pain. Benching hurt but as long as I kept a good arch in my back and a tight breath it was alright.
6/15/11
Squat 330 x5x3 - All time PR finally!
Bench 252.5 x5x3- "" ""
RDL 205x10x2, 225x10
Chins- Tried weighted at 35lbs but it hurt to much so I did about 20 or 30 bw chins and called it a night.
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I still have this weird Rib pain going on. Benching aggravates it a but it really messes me up during my 1st rep on deads, but after that my confidence goes up and the set gets easier.
Productive week so far.
6/18/2011
Squat- 335x5x3
Press- 165x5x3
Chins- +35x5x3
6/20/2011
Light Squat-135x5, 225x5, 245x5
Bench- 255x5x3
Deadlift- 370x5
Curl 95x10, 105x10,12
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Body weight is up to about 230-232lbs as of recently. Have a workout tonight. 340lb on squats.. Not much more to go until 1.5x BW for Sets.
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Jun 22, 2011
Squat 340x5x3
Press 167.5 x5x3
Chins +37.5 x5x3
Feeling Good. Ready to up the weights again. Press is starting to get tough. Will hit 170 for 3x5 on Monday.
Last edited by DanO_123; 06-22-2011 at 09:08 PM.
Member
June 25, 2011
Squat- 345x5x3
Bench- 257.5x 4,5,5,3 - Messed up my first set so I added a couple extra reps
Chins- +40lbs x5x3 +11 Body weight Pull Ups
345lb Squats
Any helpful comments appreciated.
Member
June 27th
Light Squat - 260x5
Press- 170x5x3
Deadlift 375x5
Deadlift felt heavier than hell today. I left out my RDL workout the previous Wednesday and I think it affected me.
Pressing is getting tough. Set one is still going up smooth but sets 2 and 3 the last reps are real grinders and starting to kick my ass. I may start loading 1.25lbs per workout soon.
Last edited by DanO_123; 06-29-2011 at 09:10 AM.
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Looking pretty good.
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Squat is my worst lift, so I would never opt to give anyone advice on that at this point. But, howcome you don't squat inside the rack? I always do as a safety precaution.
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Originally Posted by MattyK829
Probably just a mental thing. I hate feeling confined in the rack or acidentally bumping the pins. I've not really come close to failure so i guess i just keep doing it how I've been doing it until it starts getting to that point.
Well, I missed my Wednesday workout. Dad was off to Ireland so he didn't want to workout that day so I hung out for a bit and never made it into the garage. So today was Wednesdays' workout.
July 2 2011
Squat 350 x5x3
Bench 260 x5x3
Chin +42.5 x4x4
Back Ext. with Orange Mini Band 3x10
Almost puked, and got my ass kicked bad today. 92 degrees in my garage plus a missed workout and too much work makes for a rough comeback.
Last edited by DanO_123; 07-02-2011 at 02:25 PM.
Member
July 4 Workout
Light Squat- 280x5x2
Press 172.5x5x3
Dead 380x4 repeat weight
Light P.Clean 135x3,145x3x2
Curl 95x6, 110x8x3
Squats felt good as recovery today. I think I am at my limit on presses. I was shaking pretty hard locking out the 5th rep on the last set. I will probably go up by 1.25lbs from here on out. Deadlifts were just heavy and I did the 4th and for whatever reason didn't attempt a 5th.
I decided to start adding power cleans in again. My bicep isn't hurting anymore and they felt good today, easy but good.
Till next time.
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