cwd's log

[Charlie Davies]

2017.11.7
bw 193

Lowbar Squat: 45 x5, 95 x5, 135 x5, 185 x5, 195 x5 beltless
Press: 45 x10, 75 x5, 95 x2, 110 x3 @8, 115 x3 @9, 117.5 x3 @9+ PR, 115 x3 @10
Pullups: bw x7,7
Chinups: bw x9,7

Begin 2nd attempt to ease back into low-bar squats. My form is pretty shaky, but the 2nd set at least was below parallel. Some knee slide though.
Shoulder and elbow feel very tight, but not painful so far.

Pushed press a little too hard, my ego wanted the PR. I probably should back off on press/bench intensity and raise the volume/frequency slightly.

2017 so far: 117 sessions, 3 missed sessions

[Charlie Davies]

2017.11.9

bw 194 (still having lots of edema)

HB squat: 45 x5, 95 x5, 135 x5, 185 x2, 225 x1, 250 x1 @8, 205 x5,5,5 paused @8+
Bench: 45 x5, 95 x5, 135 x2, 155 x1, 177.5 x1 @8, 157.5 x5,5,5 @8
Dead: 135 x5, 185 x2, 225 x1, 275 x1, 325 x1 @8 hook beltless, 275 x5 @8+ doh beltless long pause just off the floor

Bodybuilder crap:
Upright rows: 65 x11, 10, also a few snatch-grip presses
Curls: 65 x11, 45 x a bunch

Exhausting workout, despite not really pushing that close to failure. Just a lot of volume for me. Also, I'm coming down with a cold.
Checked form/depth on squats with video. Looks fine to me.

2017 so far: 118 sessions, 3 missed sessions

[Charlie Davies]

2017.11.12
bw 194

Highbar Squat: 45 x5, 95 x5, 135 x5, 185 x2, 225 x1, 250 x1 @8, 195 x8,8,8,8 @8
Bench: 45 x5, 95 x5, 135 x2, 155 x1, 177.5 x1 @8, 145 x8,8,8,8 @8
Deadlift: 135 x5, 185 x2, 225 x1, 275 x1, 325 x1 @8 hook, 275 x8 @8 doh all beltless

No accessories, I was tired. Same weight as 3 weeks before for squat and bench, but got all sets in w/o dropping weight, and at the target RPE this time.
Went very deep on the squats, very sore today.

2017 so far: 119 sessions, 3 missed sessions

[Charlie Davies]

2012-11-14
bw 194

Low bar Squat: 45 x5, 95 x5, 135 x5, 185 x2, 210 x5,5 beltless @7
Press: 45 x10, 75 x5, 95 x2, 117.5 x1 @7, 95 x8,8,8,8 @10
Pullups: bw x7,6
Chins bw x8,8

Low bar squat was a bit cleaner this week. Will probably transition to all low-bar soon.
Pullups & chins continue to stagnate.

Chronic moderate foot pain & low back pain lately, maybe from all the water-weight I've gained since starting TRT.
Will try cutting weight for a while, to see if that helps.

2017 so far: 120 sessions, 3 missed sessions

[Charlie Davies]

2017-11-16
bw 193

Highbar Squat: 45 x5, 95 x5, 135 x5, 185 x2, 225 x1, 250 x1 @8, 205 x5,5 paused @9, 185 x5 paused @7.5
Bench Press: 45 x5, 95 x5, 135 x2, 155 x1, 175 x1 @7.5, 155 x5,5,5 @8
Deadlift: 135 x5, 185 x2, 225 x1, 275 x1, 325 x1 hook @7.5, 275 x5 paused doh @9

Skipped bodybuilding stuff, this workout started late due to work, my diet has been light, and I was pretty sore going in.

2017 so far: 121 sessions, 3 missed sessions

[Charlie Davies]

bw 194

Highbar Squat: 45 x5, 95 x5, 135 x5, 185 x2, 225 x1, 250 x1 @7 220 x5,5,5,5 last set @8.5
Bench Press: 45 x5, 95 x5, 135 x2, 155 x1, 177.5 x1, 160 x5,5,5,5, last set @9
Deadlift: 135 x5, 185 x2, 225 x1, 275 x1, 325 x1 hook @8ish, 310 x5 doh & hook beltless @8+

Vanity work: upright rows 65 x12,12, snatch-grip pressouts 65 x6,5, curl 65 x8,5, 45 xsome

* Everything went really well. I am grateful for my continued run of health and progress.
* Darn cold in the garage tonight, wore my long underwear, sweatpants, sweater, fuzzy hat.
* "Snatch grip pressout" is something I just made up. It probably already has a name, but I don't feel like looking it up. It makes my traps hurt in a good way.

2017 so far: 122 sessions, 3 missed sessions

[Charlie Davies]

2017.11.21
bw 194

Low-bar Squat: 45 x5, 95 x5, 135 x5, 185 x2, 210 x5,5 beltless
Press: 45 x10, 75 x5, 95 x2, 117.5 x1 @9+ 105 x5 @9+, 100 x5,5,5 @8+
Pullups: bw x7,6
Chins: bw x8.9

Insomnia Monday night, felt like shit all day.
Low-bar squats were a mess -- inconsistent depth, knee slide on some reps, back flexion on some reps. Ugly. But didn't hurt my shoulders/elbows.
Press felt very heavy, had to cut weight to get the sets done.

Will be travelling for Thanksgiving. Need a plan to avoid missing Thursday's "medium" session.
Maybe get up early and lift before dawn, then get in the minivan to drive 7.5 hours? Ugh.

2017 so far: 123 sessions, 3 missed sessions

[Charlie Davies]

bw 193

Highbar Squat: 45 x5, 95 x5, 135 x5, 185 x2, 225 x1, 245 x3 @8, 255 x3 @8.5 PR, 260 x3 @9 PR, 245 x3 @9
Bench: 45 x5, 95 x5, 135 x2, 155 x1, 175 x3 @8.5, 180 x3 @9+ PR, 170 x3 @9, 155 x3 @8
Deadlift: 135 x5, 185 x2, 225 x1, 275 x1, 315 x1, 330 x2 hook @10, 225 x3 snatch-grip hook

Low back pain from driving for 2 days, weird diet & poor sleep. Missed last workout. But got some squat and bench PRs anyway.

Deadlift was a trainwreck. My hook grip gave out on the 3rd attempted rep, then again on my backup set. No idea why, never had a grip failure hooking before. I probably need more practice, my deadlift volume isn't very high.

Skipped vanity/bodybuilding stuff, short of time. Might pick it up tomorrow.

2017 so far: 124 sessions, 4 missed sessions

[Charlie Davies]

bw 194

Lowbar Squat: 45 x5, 95 x5, 135 x5, 185 x2, 215 x5,5 beltless @8
Press: 45 x10, 75 x5, 95 x2, 115 x3 @8+, 120 x3 @9 PR, 115 x3,3 @8+
Pullups: bw x8,7
Chins: bw x9,8

I think a press of 120 means that in old-school Dungeons and Dragons terms, I have a Strength score of 12 and get +1 melee damage. Woohoo!

Lowbar squat continues to be a trainwreck. Once a week isn't enough to dial in my form.

2017 so far: 125 sessions, 4 missed sessions

[Charlie Davies]

2017.11.30

bw 195

Low-bar Squat: 45 x5, 95 x5, 135 x5, 185 x2, 205 x5,5,5 paused @8
Bench Press: 45 x5, 95 x5, 135 x2, 155 x1, 180 x1 @9, 155 x5,5,5 @8+
Deadlift: 135 x5, 185 x2, 225 x1, 275 x1, 330 x1 @8+ hook, 275 x5 @8 paused doh
a few curls, but most vanity work skipped due to shoulder and wrists hurting

High-bar to low-bar squat transition continues. Depth and back extension good, still tinkering with grip.

Will stick with high bar on "heavy" day for another week or two while I see how my body tolerates low-bar on light & medium days.
Feeling pretty beat-up the day after: wrists, shoulders, hips, back.

2017 so far: 126 sessions, 4 missed sessions