2017-03-09
Thursday
squat
45x10
135x5
225x3
270x5x3
volume press
45x10
85x3
105x5x5
light deadlift
145x5x2
235x2
285x2
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2017-03-09
Thursday
squat
45x10
135x5
225x3
270x5x3
volume press
45x10
85x3
105x5x5
light deadlift
145x5x2
235x2
285x2
2017-03-12
Sunday
squat
45x10
135x5
225x3
275x5x3
bench
45x10
95x5
135x3
175x5,4,3
deadlift
145x5
235x2
285x1
335x5
Deadlift work sets in the garage felt easy.
Bench, I just ran out of gas, motivation. Tried slightly wider grip for warmups and first work set.
Squat, I don't know, need to hit 3 plates at the SS meet, might not happen.
2017-03-14
Tuesday
press
45x10
85x3
110x5x3
chins
5
5
5
bw 214
Skipped light day squats because it was late.
Had a sore right hip and knee for a short time yesterday, not sure if it's from changing my squat warmup routine.
Pain disappeared today, so all good.
Shoveled snow and got more low back volume than needed.
2017-03-16
Thursday
squat
45x10
135x5
225x3
280x5x3
bench
45x10
95x5
135x3
170x5x4
light deadlift
145x5x2
235x2
285x2
2017-03-19
Sunday
squat
45x10
135x5
225x2
250x1
280x5
volume press
45x10
85x3
115x5,5,4
deadlift
145x5
235x2
285x1
340x4
Fuck. Didn't get a proper flat back on DL rep 5, felt a pop in the low back, had to bail.
A little sore right now, gotta go walk the dog and assess. I bet it's a disc. We'll see how it feels tomorrow.
edit: put the lever belt on to maintain tightness while walking the dog, didn't feel too bad. Think I'll be ok.
Also 280x5 was a grindy squat. I did 280x5x3 last week. Maybe sets 2&3 if they were prescribed would have felt better. Form might have been off making set 1 harder.
Started HLM today for squats per Barbell Prescription.
Hopefully I feel good enough to do Light and Medium days. We shall see.
oh noes! hope the back feels better
Tell me about it, I started in Feb 2014, and been redoing the same weights for 3 years due to layoffs, flu, tweaks, plain laziness or probably massive fatigue.
I ain't quitting before I squat 315 for reps and DL 405. 310x2x3 was my best squat so far. So close, yet so far.
we'll get there!