Thursday June 2nd
Squat:
2x5 45
1x5 95
1x5 135
1x1 225
3x5 280
Press:
2x5 45
1x3 95
3x5 155
Power Clean:
1x5 45
1x5 95
5x3 140
Tuesday May 31st
Squat:
2x5 45
1x5 95
1x3 135
1x2 225
3x5 275
Bench:
2x5 45
1x5 135
1x3 185
1x2 225
3x5 250
Deadlift:
1x5 135
1x5 225
1x5 335
The holiday weekend hurt. I spent a total of 13 hrs in a car driving over 800 miles visiting family. I know I didn't sleep or eat enough and I felt the effects this morning. Oh well I didn't lose any strength and I still progressed my bench by 5 lbs.
Thursday June 2nd
Squat:
2x5 45
1x5 95
1x5 135
1x1 225
3x5 280
Press:
2x5 45
1x3 95
3x5 155
Power Clean:
1x5 45
1x5 95
5x3 140
Saturday June 4th
Squat:
2x5 45
1x5 95
1x3 135
1x2 225
3x5 285
Bench:
2x5 45
1x5 135
1x3 185
1x2 225
1x4/3/2 255
Deadlift:
1x5 135
1x5 225
1x1 315
1x4 365
Squats felt fairly easy. I failed miserably during my bench. I'm not sure why. I'll give 255lb another go and hopefully it'll prove just a fluke. I missed the last rep on deadlift when my grip failed and the bar ripped the calluses on my right hand.
Tuesday June 7th
Squat:
2x5 45
1x5 95
1x5 135
1x1 225
3x5 285
Press:
2x5 45
1x3 95
2x3 170
1x5 155
Power Clean:
3x5 45
1x5 95
1x3 135
5x3 145
Squats felt alright. I almost failed the 3rd rep on my final set when I got a little lazy and let the weight drift toward my toes, but I quickly corrected and finished the final two reps. I made a critical math error on my press when I thought I had loaded it for 160lb for my work loads. Turns out I loaded for 170lb. I couldn't figure out why it felt so heavy and it finally took failing my 2nd set for me to realize my mistake. Power cleans felt strong.
Thursday June 9th
Squat:
2x5 45
1x5 95
1x5 135
1x3 225
3x5 295
Bench:
2x5 45
1x5 135
1x3 185
1x2 225
1x5/4/3 250
Deadlift:
1x5 135
1x5 225
1x1 315
1x3 365
I'm struggling on my bench. I nailed 250 a little over a week ago and today it felt massive. I also failed on my deadlift but this was more of a grip issue. I retore my callus even after taping it up. I'm thinking about using straps and a glove to give it time to heel. I'm not sure whats going on with my bench but I'm going to change a few things up in my recovery and preparation before I jump to any conclusions. For one thing I going to have to get up earlier and eat something before I hit the gym. I've been lifting in the morning in a fasted state. Anyone that reads this have any suggestions?
Saturday June 11th
Squat:
2x5 45
1x5 95
1x5 135
1x3 225
3x5 300
Press:
2x5 45
1x3 95
3x5 155
Power Clean:
3x5 45
1x5 95
1x3 135
5x3 150
Tuesday June 14th
Squat:
2x5 45
1x5 135
1x3 185
1x2 225
1x1 275
1x5 305
During the 4th rep of my first working set my form broke down and I good morning'd the bitch. I felt a slight pull in my lower back. I grinded out the 5th rep but could tell right then I was done for the day. I'll rehab then hit it hard again in a day or two.
Tuesday June 21st
Squat:
2x5 45
1x5 95
1x5 135
1x5 185
Bench:
2x5 45
1x5 135
1x5 185
1x1 225
1x5 245
1x5 250
3x5 255
Dips
3x10 BW
Chins
3x5 BW
I took a week off in order to let my back heal and rehab (Bill Starr style, high rep/low weight good mornings and halting deadlifts). I went to the gym today with the hopes of being able to start right back where I left off but quickly realized it wouldn't be the case. I decide to warm up with squats just to see how it went. I got all the way up to 185 without discomfort but felt thats as far as I could push it without reinjury. Am I beign overly cautiously? Maybe, but I remind myself this is a marathon not a sprint. The week off really helped my bench though. I worked up to 245 thinking I needed a little bit of a reset but it felt light. I bumped up 5lbs to 250 and cranked out another 5 and it still felt light. I went up another 5lbs to 255 and hit my work sets no problem. I finished the morning with some dips and chins. I'll probably continue rehabing another week before I attempt squats and full deadlifts again.
Monday August 29th
Squat:
45x2x5
95x1x5
115x1x5
135x1x5
185x3x5
Bench:
45x2x5
135x1x5
185x1x5
225x3x5
Deadlift:
135x2x5
185x1x5
225x1x5
What I thought would be a few weeks break to let the back heal took over two months. During that time I continued to rehab and lift. My bench and press progressed nicely but I squatted and deadlifted extremely light focusing on technique. Any how I'm back on the horse. I decided to reset by bench and press with the hopes I can keep my LP going as long as possible. However its a little depressing when you realize you now press what you squat and bench what you deadlift.
Wed Oct 12th
Squat:
45x2x5
135x1x5
185x1x5
225x3x5
Bench:
45x2x5
135x1x5
225x1x5
275x3x5
RDL:
45x1x5
135x3x8
Push Press:
135x1x5
225x3x3
Dips:
BWx3x10
My back still isn't ready for heavy deadlifting so I've switched to RDL's to help build some lower back and hammy strength.
Fri Oct 21st
Squat:
265x3x5
Bench:
285x1x5
Power Clean:
185x3x3
Pendlay Row:
185x3x5
Push Press:
225x1x3
250x1x1
Dips:
BWx3x10
I've moved on to a Texas Method set up with my bench and press. My bench felt very strong, hopefully I can hit 305 before the year ends. Squatting feels better especailly after watching Rip's platform vid on the bar and hand placement.