Nermin's Log

[Nermin]

Well that was quite a hiatus. June was maintenance and decline as work and wedding duties skewered my time. Then, the honeymoon, which was actually ~5,000km of driving around the Balkans visiting relatives. And August was spent eating and drinking myself into a body resembling Kenny Powers. Been back at it for a couple of weeks, but tracking officially starting this week.

Program is a bastardized Advanced Novice after some straightforward LP to get back to here. This week's messed up because I couldn't lift on Monday. Normally, it's M/W/F as follows:

Tue, Sep 6
Squat 285x5x3; felt heavy but good depth & form on most reps
Bench 190x5x3, 185x5, 175x5; flattening out towards rep 4 & 5, need to work on keeping tight & driving legs
Deadlift 365x5x3 (alternate grip); did not like my form on this at all, need to clean this shit up

[Nermin]

Fri, Sep 9
Squat 290x5x3
Press 125x5x5
Deadlift 365x5

Mon, Sep 12
Squat 295x5x3
Bench 195x5x3, 185x4, 155x4; the worksets tired me out quite a bit such that backoffs were tough
Chins BWx5,5,4,3,4

[Nermin]

Mon, Sep 12
Squat 255x5x2 (light)
Press 130x5x5; easy peasy
Deadlift 375x5 (alternate grip), 315x5 (doh); also easy, but this was on the only york bar at the gym which is very DL-friendly and seems to have a bit more flex
+some curlzz

[Seth_H]

Welcome back, and congrats on getting married!

[Nermin]

Welcome back, and congrats on getting married!

Thanks, Seth. Hope you're doing well.

[Nermin]

Mon, Sep 19
Squat 300x5x3; no major issues, felt pretty good
Press 135x5,5,4; did these in between squat warm ups and they were not pretty; tweaked my neck on the last set, rep #4 by craning neck forward like a dumbass.
Deadlift 390x5 (alternate grip), 320x5 (doh); reasonably ok although grip nearly gave out on rep #5 of 390
+ some curls & dips (sets of 10-12)

[Nermin]

Wed. Sep 21
Holy shit, I'm a fat ass. 232lb yesterday, and I was fluffy at 225. Perhaps measures ought to be taken to limit treat consumption. Onto the gainz...
Squat 235x5x2; warmed up to it with sets of 5 across for empty bar, 135, and 185
Bench 205x5x3, 185x4, 175x4, 155x4; solid on the worksets then fatigue set in on the backoffs
Chins BWx5,5,4,4,3,3

Loving light day, in & out in under an hour

[Nermin]

Fri, Sep 23
Felt crappy but still pulled out a good workout, so that's a treat.
Squat 305x5x3; no issues
Press 135x5x4; no time to do 5x5, but did four sets fairly easily to unfuck Monday's shit show.
Deadlift 395x5, 325x3; need to stay over the bar more and use the legs more.
Curlz 25 lb dumbells in each hand for 3 sets of 12

[Nermin]

Mon, Sep 26
Squat 310x5x3; bar rolled up the back on last rep of each set - need to clamp that shit down and stay tight in the ol' torso
Bench 205x5x3, 185x4 crunched for time so I just ripped off the faahves on bench and a quick backoff by dropping a ten from each side

No chins as I had to rush home for the debate party / drinking game. Anything after 9:30pm EST is a blur.

[Nermin]

Wed, Sep 28
Only 30 minutes to knock out today so I did.
Squat (light) worked up to a single set of 230x5
Press 140x5x3; last rep a grinder, and low on rest periods. No backoff sets due to time. Relatively pleased.
Deadlift 400x5(alternate grip), 295x5 (double overhand); keeping the LP going

By next week I will be back at my 'baseline' of 315x5 squat and 405x5 deadlift. I think I'll continue with this adv. novice for October as well and pepper in backoff sets as needed:
Workout A (Mon/Fri): Squat 5x3 across, Bench orPress 5x3 + backoff sets, Deadlift 5x1 + backoff sets or Chins to 25+ total reps
Workout B (Wed): Light squats, the rest as above