Th 2-08-18
SQ
20x5
30x5, 3
40x3
50x5x3
BN
20x5
30x5
40x3
47.5x5x3
DL
45x5x2 (Rack pull, 9" height)
65x5
85x5
100x5x3
LAT 65x8x2 Chinup assist, neutral grip
60x8 lat pulldowns, supine grip (R thumb tendonitis causing sharp pain ~3" above wrist bone w/ supine grip exercises)
SQ notes -- MIDFOOT Balance! Point your chest at the floor, keep same back angle until knees have mostly extended.
DL notes -- once your stance is set, it's grip/shins/breathe/extend/quads.
Sat 2-10-18
SQ
20x5x2
30x5, 3
40x5
55x5x3
(Eyes on scratch in finish of the rack's bottom rail.)
PR
10x5x2 (using DBs)
20x5x2
30x5
34.5x5x3
(Elbows in front of the bar; tilt index fingers toward each other to get grip right.)
DL
45x5x2 (using KB)
65x3, 5, 3 (lots of re-sets between reps at this weight; work on form and getting away from bruising the shins)
85x5
100x5
Grip/shins/breathe/extend/quads
LAT 70x8x1 (chin assist machine neutral grip), then 60x10
70x5, 60x5 (lat pulldown machine)
10-lb jumps are too much for me on these machines -- find 5-lb weight to bring along to gym B4 next workout.
Mon 2-12-18
SQ
20x8x2
30x5
40x5
50x3
60x5x3
(1st set @60 lbs, a couple reps were ass-to-grass, too low)
BN
20x10
30x10
45x5x2
50x5x3
(FORGOT that one should NEVER collar the weights on bench press. Tried a 6th rep on 2d work set, because one earlier rep had been sloppy, but failed the 6th rep and had to fight the bar off my chest! The silver lining - it happened while there was just 50 lbs, and I won't forget that soon.)
DL
45x5x1 (using KB)
65 - 3 singles, then sets of 3, 5, 3 -- slow, working on form
85x5
100x5x2
LAT 65x10x2 pulldowns
65x10 neutral grip chin assists (HARD)
Wed 2-14-18
SQ
20x8x2
30x5
40x5
50x5
60x5x3
65x5x3
PR
20x5x1
30x5x2
37.4x5x3
DL
45x5 (using KB)
65 3 singles, then sets of 5 and 3
85x5x1
105x5x1
LAT 65x10x3 pulldowns, 1st and 3d sets w/ chins grip, 2d set w/ pullups grip, but could not get bar to chest on last few reps of pullups grip set.
Remember to use L hand for spring collars on bar -- save your R thumb tendon! (Better collars ordered from Rogue.) Bad erector spinae pain L side last evening, but OK during workout today.
Fri 2-16-18
SQ
30x5x2
40x5x2
50x5x1
60x3x1 (slow-ish bar)
70x5x3 (1st set, sloppy last rep w/ weight on toes -- lost confidence after rep 3. Talked myself back up for sets 2 and 3. The bar will feel heavy on your back when you un-rack it, but remember that your hips & legs can take it.)
BN
30x11
45x5
52.5x5x3
(I moved the spring collars away from the bench press station while resting between squat sets, to make sure I wouldn't put them on the bar out of habit.)
DL
65x3, 5
75x5
85x5
95x5
105x5
LAT 70x10x3 -- lat pulldowns; no more chin assist machine in the plans.