Here Goes Nothing.

[Kevin Pavon]

Monday 5/25/15

Squat: 45x5x2, 135x5, 185x3, 225x2, 285x1, 305x5x3
Press: 95x3, 115x2, 135x1, 157.5x5x3
Deadlift: 275x3, 315x2, 350x1, 370x5

Notes: SI joint pain after last deadlift rep. Looking into rehab methods because I am tired of this cropping up everytime I approach 300 Squat/375 deadlift.

[Kevin Pavon]

Saturday 5/30/15

I read that kettlebell swings can help rehab and prevent SI joint inflammation. I started the workout by swinging a 25lb plate in the same manner since I don't have any kettlebells, but to avoid confusion I will mark them as kettlebell swings anyway since they are the same thing essentially. I also found a way online to make a t-handle apparatus for around $12 so as soon as I get to the hardware store I will get on this. I will note that I immediately felt them warm up the injured area and although it was sore the next few days it felt more like muscle soreness and less like an injury. As of 6/2/15 it has not felt injured, and there was no joint pain during the workout.

Kettlebell Swings: 25x25x3
Power Cleans: 185x3x5

Notes: I didn't do any squats or pressing movements today. It has been a busy weekend and I didn't have time before work.

[Kevin Pavon]

I have been training consistently for the last few weeks but have not made time to update this log. I should note that the "Kettlebell Swings" which were done with a 25lb plate instead of a kettlebell healed my SI joint pain after only a few workouts, and I stopped doing them. The pain has not returned. Also for the last few weeks I was on vacation and using an inferior bar. I only missed one workout. This is what I have done so far this week:

Sunday

Squats: 45x5x2, 135x5, 225x3, 295x2, 320x5x3
Bench Presses: 135x5, 205x3, 250x1, 270x4x2 (failed for a set of 5 for both sets, racked it on 1st set and had to dump the weight on the 2nd set, luckily did not destroy my garage floor)
Power Cleans: Skipped (previous weight was 190x5x3 last Thursday, but it may have been slightly less due to using a crappy bar)

[Kevin Pavon]

Wednesday 06/24/15

Presses: 45x5x2, 65x5, 95x3, 145x1, 162.5x5x3
Deadlifts: 135x1, 225x1, 315x1, 350x1, 380x5
Light Squats: 135x1, 185x1, 225x1, 255x5x3

Notes: I will be switching the light squats to only 2 sets of 5.

[Kevin Pavon]

Friday 06/26/15

Squats: 320x5x3
Bench Presses: 270x5x2, 270x4
Power Cleans: 195x3x5

Notes: The Squats were very tough, I feel like the light squats left me too sore.

[Kevin Pavon]

Wednesday 07/01/15

Bench Presses: 45x5x2, 105x5, 155x3, 205x2, 255x1, 275x5x3
Deadlifts: 135x1, 225x1, 315x1, 365x1, 385x5

Notes: Skipped Monday because I felt worn out, and skipped light squats so I am fresh to squat Friday. I plan to just pick up with 330 for squats as though no workouts were missed. My legs have been very sore so I think they were recovering. We will see how it goes.

[Kevin Pavon]

Friday 07/03/15

Squats: 45x5x2, 110x5, 175x3, 245x2, 310x1, 330x2 (failed on the third rep and dumped the weight)
Presses: 45x5x2, 95x1, 135x1, 167.5x5x3
Power Cleans: 135x1, 185x1, 200x1 (failed on second rep, figured I am under-recovered from deadlifts, switched to chins)
Chins: BWx5x3

Notes: Squats stalled hard. My legs felt very tight in my quads even during warmup weights, which leads me to believe I need to do some rolling of the muscle with my 3" pvc pipe. The missed workouts, which I thought were giving my sore quads a break, didn't help it seems. I will back track to 305 (2 weeks ago) and build back up. Everything else is progressing nicely, although last reps on all exercises have been a grind this week. I will retry power cleans at 200lbs on Monday. I think I am approaching advanced novice stage if I am not already in it.

[Kevin Pavon]

Monday 07/06/15

Morning workout...
Squats: 45x5x2, 135x1, 225x1, 315x1, 325x3, 325x5x3
Bench Presses: 45x10, 135x1, 225x1, 280x4x3

Later in the night...
Chins: BWx7x3

Notes: I warmed up by walking my dog. It was very humid in my garage gym and it feels like this sucks a lot of energy out of me, but I think the workout was a success since I did great with squats. I am probably getting close to needing 2.5lb jumps on bench press. I have been taking 5-10g of creatine per day and started marking my plates for consistency. I am not sure how I managed so much with the squats but my legs did not feel tight and fatigued like they did on Friday, so I am going to be doing a brisk walk for my warmup everyday, followed by singles before my work sets since this seems to work very well for me. Also I checked my weight a few hours after the chinups and I am around 225 now. I think it is the creatine because I was 220 for the longest and all of a sudden I look bigger and fuller after a week or two of taking it.

[peez]

It was very humid in my garage gym and it feels like this sucks a lot of energy out of me, but I think the workout was a success since I did great with squats.

I know what you mean - for me it was the opposite - hot and humid and my squats sucked. Oh well. Maybe I need to get a dog and walk it for warm-up - my kids would be ecstatic if I did!
For me, creatine adds 5lbs ... matches your numbers exactly.

[Kevin Pavon]

Tell me about it peez. I can tell you that if I ever buy another house and I have it my way my gym will be in a nice cool basement with tall ceilings for presses.