Rogue's log

[Rogue1979]

2/6/15

Squat:
work:
220 x 5 reps x 3 sets
warm up:
bar x 5
95 x 5
135 x 5
165 x 3
195 x 2

Press:
Work:
110 x 5 x 1; 3 x 2
Warm up:
bar x 5
95 x 3
missed last 2 reps on last 2 sets. Felt heavy as hell even though it shouldn't. Work on form.

P. Cleans
Work:
85 x 3 x 5
Warm ups:
65 x 3
still feels good

[Rogue1979]

2/8/15:

Squat:
work:
225 x 5 reps x 3 sets (2 wheels!)
warm up:
bar x 5
95 x 5
135 x 5
175 x 3
195 x 2

Bench:
Work:
175 x 5 x 3
Warm up:
bar x 5
95 x 5
135 x 5
155 x 3

Dead:
Work:
295 x 5 x 1
Warm up:
135 x 5
225 x 3
255 x 2
275 x 1
Still feels good. getting heavy though

[Rogue1979]

2/10/15

Squat:
work:
230 x 5 reps x 3 sets
warm up:
bar x 5
95 x 5
135 x 5
170 x 3
200 x 2

Press:
Work:
110 x 5 x 1; 3; 4; 3
Warm up:
bar x 5
95 x 3
missed last 2 reps then 1 last 2 sets. Did an extra set of 3. Will need to de-load. Think form is off. Elbows back of bar.

P. Cleans
Work:
90 x 3 x 5
Warm ups:
65 x 3
still feels good

[Rogue1979]

2/15/15:

Squat:
work:
235 x 5 reps x 3 sets
warm up:
bar x 5
95 x 5
135 x 5
170 x 3
205 x 2

Bench:
Work:
180 x 5 x 3
Warm up:
bar x 5
95 x 5
135 x 5
160 x 3
Getting heavy but still smooth.

Dead:
Work:
305 x 5 x 1
Warm up:
135 x 5
225 x 3
255 x 2
285 x 1
Heavy! go 5 next time.

[Rogue1979]

2/21/15

Squat:
work:
230 x 5 reps x 3 sets
warm up:
bar x 5
95 x 5
135 x 5
170 x 3
200 x 2
Missed training. went back to 230 to make sure I don't stall on Squats

Press:
Work:
100 x 5 x 3
Warm up:
bar x 5
75 x 3
Something's off. made it but heavy.

P. Cleans
Work:
95 x 3 x 5
Warm ups:
65 x 3
still feels good

[Rogue1979]

2/23/15:

Squat:
work:
235 x 5 reps x 3 sets
warm up:
bar x 5
95 x 5
135 x 5
185 x 3
210 x 2

Bench:
Work:
185 x 5 x 3
Warm up:
bar x 5
95 x 5
135 x 5
160 x 3
Got it! New PR! Need to go to 2# next time.

Dead:
Work:
310 x 5 x 1
Warm up:
135 x 5
225 x 3
255 x 2
285 x 1

[Rogue1979]

.

[Rogue1979]

2/25/15

Squat:
work:
240 x 5 reps x 3 sets
warm up:
bar x 5
95 x 5
135 x 5
185 x 3
215 x 1

Press:
Work:
102 x 5 x 2; 3 (de-load time. need to get grip right and elbows right)
Warm up:
bar x 5
65 x 3
85 x 1


P. Cleans
Work:
100 x 3 x 5
Warm ups:
65 x 3
85 x 2
still feels good

[Rogue1979]

2/27/15:

Squat:
work:
245 x 5 reps x 3 sets
warm up:
bar x 5
95 x 5
135 x 5
175 x 3
215 x 1

Bench:
Work:
187 x 5 x 3
Warm up:
bar x 5
95 x 5
135 x 5
160 x 3


Dead:
Work:
315 x 5 x 1 (last 2 reps didn't feel good. grip gave out. Did 2 alt. grip. felt good)
Warm up:
135 x 5
225 x 3
280 x 1

[Rogue1979]

3/1/15

Squat:
work:
250 x 5 reps x 3 sets
warm up:
bar x 5
95 x 5
135 x 5
185 x 3
215 x 1
230 x 1

Press:
Work:
95 x 5 x 3 + 75 x 5 x 2 BO
Warm up:
bar x 5
65 x 3
Finally clicked! Need narrow grip and finally feels good on bounce. Felt light


P. Cleans
Work:
105 x 3 x 5 + 95 x 3 x 2 BO
Warm ups:
65 x 3
85 x 2
still feels good. Had time to work little more on form