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Squats:
45 -5x2
95 x5
135 x3
160 x2
185 x1
205 -5x3
Bench:
95 x5
135 x3
165 x1
190 -5x3
Deadlift:
290 x5
Rough day, little sleep. Still having to cut a few pounds. Had to eat before lifting, which is never a good idea.
Squats went well, but they took a lot out of me. After the second set I wasn't sure if I was going to make the third set. But all three sets went well as far as form and depth. But afterward I was exhausted. Weak and nauseous.
Bench did not go well again. The first set was bad and got worse from there. I'm not sure how I got the last set up as I felt like I was going to die during it.
Deadlifts went really well considering that I'm surprised I got even one rep up, much less five. I got all five, non-stop, and my form stayed fairly consistent. Two weeks ago when I lifted 280, they were basically five single reps with a long pause in between. 290 went fairly easily.
And now to pass out.................
Last edited by KAG; 02-06-2011 at 11:20 AM.
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Squats:
45 -5x2
95 x5
135 x4
165 x2
190 x1
210 -5x3
Press:
45 x5
95 x3
115 x1
130 -5x3
24 hour day followed by very little, and restless sleep. 45 degrees in my garage. Didn't want to be lifting, and it showed.
The first two sets of squats were horrible. Weight felt like more than it was. I was shaky and unbalanced unracking the weight and it didn't get better. Form was crap. Knees didn't go out, knees too far forward, knees moving forward at bottom of lift, back rounding, and rocking forward on the toes. Barely finished the first two sets. This was the first time my form was actually bad and needed completely overhauled. Took several minutes and did my best to get pumped up. Third set was better. Not great, but decent.
Press went well. All reps were done quickly with rebound at the bottom, no pause. Third set was hard but I got each rep cleanly. Surprised it went as well as it did, given how tired I was after squatting.
No time for anything else due to the extra rest between squat sets. Warm-ups will involve a lot of focus on form next time.
May not get to lift Wednesday due to overtime at work.
Last edited by KAG; 02-06-2011 at 11:21 AM.
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Yesterday morning's workout (12-08-2010):
Squats:
45 -5x2
95 x5
135 x4
165 x2
190 x1
215 -5x3
Bench:
45 -5x2
95 x5
135 x3
165 x1
195 -5x2, & 4x1, FAILED 5th rep TWICE.
Close-grip bench:
None.
An ugly workout sandwiched between two ugly nights of overtime work with little sleep and even less to eat. I was drained before I started and it showed badly.
This was my second squat workout in a row that went horribly. The first two sets were the same as last time. Bad form. The third set went alright. I was able to pull it together and get five solid reps.
The bench press was one of the worst bench workouts I've ever had. The first two sets were shaky and awkward and I barely finished them. The third set actually went decent as far as form goes, but I failed on the last rep. Reset it, failed again. Called it a day. I was exhausted and no amount of time between sets was going to help.
Next time I plan on doing a few more heavier warm-ups reps to assure I keep my form together properly. Hopefully I will also be well rested and energized.
I think with enough rest and food, the squats won't be a problem and I could've got the bench press. Missing it by 1 rep is mildly disappointing but not much of a set back. I think I can simply do 195 over again and carry on. If I still can't get it I will reset a little and try again.
Now to finally sleep...............
Last edited by KAG; 02-06-2011 at 11:23 AM.
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Yesterday afternoon's workout. (12-10-2010)
Squats:
45- 5x2
95 x5
135 x3
185 x2
205 x1
220 -5x3
Press:
45 x5
95 x3
120 x2
135 -5x3
Deadlift:
300 x5
I had a great workout yesterday. Probably the best I've had in weeks. I woke up tired and stiff. Warm-ups started badly but got better. And when it came to lift I was fired up and ready to go.
Squats went really well. Every rep felt strong and I had good depth on every rep. Only the last rep of the last set felt difficult.
After 130 I was worried that I wouldn't get 135, but it went really well too. My log simply says "135 is my bitch".
Deadlifting went even better. 5 easy solid reps. Felt like I could've done 10.
Last edited by KAG; 02-06-2011 at 11:23 AM.
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Squat only workout tonight. Had a long night, not a good day of sleep, a lot of errands and things to do this evening, didn't get back until 9:00pm, it was in the high-30s in my garage, I ate right before lifting, and felt like crap. Not a good combo. After squatting I had nothing left to bench. Plus my bench was already garbage last Wednesday, so I decided to skip it tonight and reset to a lower weight on Friday. I originally planned to skip lifting all together, lift tomorow and Friday only, but when I got home I didn't want to sit around doing nothing. In retrospect, I should've taken the day off and only lifted twice this week. 225 felt like 425 by the end.
Squats:
45 -5x2
95 x5
135 x3
185 x2
205 x1
225 -5x3
Last edited by KAG; 02-06-2011 at 11:24 AM.
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Yesterday afternoon's lift (12-15-2010).
Bad all around. Squats were rough as hell. And I failed for the first time on my press. Time to reset. That's both presses in one week. I already decided to reset my bench earlier this week.
Squats:
45 -5x2
95 x5
135 x3
185 x1
210 x1
230 -5x3
Press:
45 x5
95 x3
115 x 1
125 x1
140 -3x1, 1x2
On the press I got rep #3 up, and immediately realized that as soon as it came down, no amount of rebound was getting it up. And it didn't. Two tries to get it up failed. I rested a few and tried again. I got 1 and had to rack due to general fatigue. I got 1 more a few seconds later. And that was it. I was spent. All efforts to continue failed.
Amazing that I killed 135 fairly easily and failed so miserably at 140. I'm sure it's horrible sleep patterns along with my terrible nutrition lately and the fact I am trying to cut weight for work purposes.
Now to figure out what to reset to......
Last edited by KAG; 02-06-2011 at 11:24 AM.
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Had to do yesterdays workout today. Literally didn't have a free minute yesterday from waking up to going to bed.
Squats:
45 -5x2
95 x5
135 x3
185 x1
210 -1x2
235 -5x3
Bench:
45 -5x2
135 x3
165 x2
195 -2x1, 5x1, 5x1, 4x1, 1x1
Deadlift:
225 x2
310 x5
Cold as hell as usual. Low 40s. Tired of having to wear sweats and a wool cap to lift.
Squatting is getting rough since I quit gaining weight. All sets felt rough as hell but look decent on film. Having a little trouble getting my feet set properly and I'm having to do too many mid-set adjustments.
Bench started rough but ended well. The 1st set I failed on the 3rd rep. I couldn't get set correctly and my grip was too narrow. Rested a few, came back and tried a wider grip and was able to stay steady throughout the set and managed to get all 5 smooth and clean. Same on the 3rd set. On the 4th set I was going along pretty well when one of my kids distracted me. I may have failed regardless but having to let out my air to holler at them didn't help, and I failed on the 5th rep. I handled the kid situation and came back and got another rep cleanly and decided to be done.
Deadlifts did not go as well as I figured they would. I felt good going in but got tired during the set. I got the first 3 fairly cleanly, but had to rest 5 or 6 seconds before continuing, and the last 2 reps were not pretty. I never got reset well after resting.
Last edited by KAG; 02-06-2011 at 11:26 AM.
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Early morning workout. Wasn't supposed to wake up until 1:30pm, but couldn't sleep so I lifted at 10:00am.
Squats:
45 -5x2
95 x5
135 x3
165 x2
185 x1
205 x1
220 x1
240 -5x3
Press:
45 -5x2
95 x3
115 x2
130 x1
140 -5x1, 4x1+1push press, 4x1+1 push press
Squats went alright. On first and third set I loosened up a little on the fifth rep. On the first set it caused me to hit the safety bar. On the second set I stayed pretty tight. On the third set I actually went way too deep on the fifth rep and barely was able to get back up. I had to use so much hip drive that I almost did a good morning. All in all it went alright. The weight was manageable.
The press got stuck at 140 again, but it went much better this time. Last time I only managed 3 reps, then 2, and planned to reset but decided to give it another go on a day where I felt stronger. This time I felt really strong on all 3 sets and actually made all 5 reps the first set. On the second and third set I got 4 clean reps but failed on #5 both times. So both sets I did 1 push press for volume on each set. I believe I can get a clean 5x3 on Friday. If not, I will reset. If I get it, I will attempt to go up 2.5lbs the week after.
Last edited by KAG; 02-06-2011 at 11:27 AM.
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Squats:
45 -5x2
95 x5
135 x4
160 x3
185 x2
215 x1
245 -5x3
Bench:
45 -5x2
135 x3
165 x2
195 -5x3
Close grip bench:
165 -5x3
Squats went fairly well. When I watched the video of last workout I noticed my knees were sliding forward a lot near the end of the descent, contributing to going down too far and loosening up. I worked on that today and it went well.
Third time is the charm on the bench press. I hurt my left arm last night at work. The bicep and elbow were sore and I was worried how it would affect me. I failed by 1 rep the last 2 times I tried 195lbs, but I got it cleanly this time. I will try 200lbs and if I fail I will drop to 197.5lbs and work my way up slower.
Close grip bench went well. 165lbs felt easy. It was the first time I had done it in a while so I tried a little lower weight than I normally would have.
Last edited by KAG; 02-06-2011 at 11:28 AM.
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One of the worst training days I've ever had. Not surprising since I just had two of the worst sleeping days I've ever had.
Squats:
45 -5x2
95 x5
135 x3
160 x2
185 x2
205 x1
230 x1
250- 5, 3, 2, 2
Press:
45 x 5
95 x3
115 x2
130 x1
140 -5x3
Deadlift:
135 x 3
225 x2
285 x1
320 -2, 2, 1
Squats were horrible. The first set barely went up, questionable depth, and just putting the bar on my back felt like it was going to crush me. Rested 10 minutes. I had to rack the second set after rep #3. I made it up but there was no way I could do it again. If I had tried I would've been pinned to the safety bars. I rested a few seconds and got 2 more, but it took everything I had. I rested 10 minutes, cranked some music, fired myself up, and failed again after 2. I knew it wasn't going to improve so I stopped.
The press went well all things considered. Third time was the charm as I had failed the previous 2 workouts. Last time I only failed by 1 rep. This time I got all of them cleanly. So I will finally be moving on, but this time by 2.5lbs.
Deadlifts went horribly too. By now my back was spent and I didn't want to even try them. I barely got 2, had to rest a few seconds, barely got 2 more, rested a few seconds, and got 1 solid rep.
Now I have decisions to make in regards to my squat. Reset to a lower weight? Try 250 again after some rest? I'm not sure.
Last edited by KAG; 02-06-2011 at 11:30 AM.
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