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Last edited by Nermin; 03-12-2014 at 07:30 AM.
Reason: formatting ocd
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Thu, Mar 13
Decided to switch it up and do bench first. It went so-so, I am really struggling with this lift.
Bench 45, 95, 135, 185
205 x 5, 4, 3, 2, 1; did a total of 15 reps, but I fatigued quickly after the 1st rep. Will have to post video of my form to rule out any issues.
Deadlift 135, 225, 315
385 x 5 x 1; PR! no chalk (forgot), so all supinated grip. First 3 went up easy. Last 2 reps took a bit of grinding through. I love the deadlift & can't wait to pull 4 wheels a side.
Squat (light) 135, 185
225 x 3 x 3; light day, keeping movement pattern & some light stress in the program
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Sat, Mar 13
Wasn't feeling great this weekend but unless I'm bedridden, I'm working out. Went with my bro to the local Goodlife and had to make do with what the single rack and curlbros sniffing around. I had my first sport massage therapy on Friday and was sore all over. I was told by the PT to take it easy as apparently massages stress the muscles and require some recovery time. With all that in mind, I'm fairly satisfied with the results. (not satisfied with the results)
Squat
315x5,4,3; regressed a little bit.. was not feeling strong and recovered enough to hit 320.
Cleans
135x3x4; when the squat rack opened up again decided to comandeer it so I cut my cleans short. 6/10 on form - first 2 sets much better than last 2. Fuck.
Press
135x4,4,4; feeling really worn out by the end, had to grind that 4th rep. I have to fix form on this because it is too inconsistent and I'm not making progress.
Sunday, Mar 16
Conditioning is coming along nicely as I played a solid 50-60% of the game in this ball hockey league with some good end-to-end rushes and only had to sit off for a bit before getting my wind back. Loving the added weight & strength - I was holding in the corner and a guy tried to bump me off possession. He ended up bouncing off me and into the wall. Can't wait for the spring weather to finally come to Toronto and start playing some street ball outside.
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Mon, Mar 15
Decided to roll the dice and work out today without the 2 day rest. Too many things on Tuesday and Thursday going on.
Squat
320x3x3; felt very heavy and without a qualified spotter I did not want to risk failure. I will get these on Friday. I can see them already being done. It's done!
Bench
205x5x3; after overreaching and fucking about for the last two weeks, Jordan set me straight and told me to drop all the dips and the bullshit max sets and focus on my LP. Coming from a guy who just totaled 1655 at 198lbs, I think will adhere to that advice.
Chins
bw x 5 x 3; nice and strict
Curls
65 x 10, 8; this is helping with the elbow pain quite nicely and may even result in some kind of bicep hypertrophy in the not-too-distant future
Have video of Squat & Bench, will upload later.
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Wed, Mar 19
Decent workout.
Squat (light) 45,135,205
265x3x3
Deadlift 135, 225, 315
390x4; missed the fifth rep but I should have gotten it. Got distracted by the people milling about. More mental toughness required.
http://www.youtube.com/watch?v=c2f-yuq55jQ
Press45, 95, 115
135x5x3; warmups felt heavy but these were ok, got all my reps.
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Fri, Mar 21
Disappointed in missing the 5th rep on the last set of squats... I gotta get tougher and grind these gettable reps out.
Squat
320 x 5, 5, 4; got videos, depth was suspect on 1st set so I made sure to go deep(er) on the next two.
Bench
210 x 5, 5, 4; just lost form on the last rep as my elbows flared out and I couldn't do it without my spotter's help. Not counting it.
Cleans
135x5x3; more form work.. starting to get it
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Mon, Mar 24
Decent workout. Pushed hard on my presses, so to speak, and happy with the progression on that lift after the reset. Looking forward to beyond 145lbs. Squat is getting heavy though, may need a reset soon but I'll keep pushing for the next couple workouts.
Squat 45, 135, 185, 225, 275
325x3x3; last week I did 320 for 5, 5, 4. Decided to go for the next level - may be overreaching, or I may get a 5x3 on Friday. I'll make sure to crush BCAAs between meels until then and try to knock it out. I may use extra time between reps (squat, come up, catch my breath, repeat).
Press 45, 95, 115
140x5x3; Reverted back to v1 - I just can't seem to get comfortable with the v2.0 press other than the first rep to get it off the ground. Fuggit, as long as it's going up.
Chins
bw x 7, 5, 4, 3, 3; so much easier when not done after a pull; would like to get to a bwx12 by the summer
Soundtrack: Blind Guardian - Valhalla
http://www.youtube.com/watch?v=CZ_VFJn2kJM
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Wed, Mar 26
Ehhh, not bad. Worked out at a ridiculous upscale gym in the financial district with my friend Nate, who is a personal trainer. Oh the things we saw. So many things...
Squat (light) 45, 135, 185, 225
255x3x2; saving myself for marriage with the deadlift
Deadlift 135, 225, 315
395x3, 355x3, 315x5 forgot to put on my belt, but I don't think it helps me that much anyway. The 3rd rep was a struggle but I got it. I'll come back next week and try to pull it for 5. The 405 is in sight! Did a backoff triple and then another for five. I don't want to forsake volume here.
Bench 45, 95, 135, 185
205 x 5, 5, 4, 1; this bar definitely felt heavier so it confirms my doubts about my bar at home - it's 5lbs light. No matter, I'll be getting my Rogue (tm) Power Bar next week and all will be well with the world again.
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