Rich's training log

[rt2726]

SQ
2 x 5 x 45
1 x 5 x 75
1 x 3 x 105
1 x 2 x 130
1 x 3 x 160 - attempt to go up by 10 wasn't going to happen tonight
3 x 5 x 155

BP
2 x 5 x 45
1 x 5 x 65
1 x 5 x 80
1 x 5 x 100
1 x 5 x 115

DL
2 x 3 x 135
2 x 3 x 165

I was pretty tired and not feeling particularly strong tonight but happy I don't have to get up at 5:00am tomorrow morning.

Next session I might need to warm up a little more on the squats. 160 wasn't that heavy at the end of my previous workout but tonight it felt a lot heavier and my form suffered.

[Nbk41hm]

How is your back holding up from the prior injury you mentioned?

[rt2726]

My back is feeling much better. Thanks for asking. I used ice, foam roll and stretching to loosen it up.

I'm really trying to be careful with my deadlift form. I did two triples instead of 1x5 for that reason. I felt I needed to regroup after three reps.

[rt2726]

SQ:
2 x 5 x 45
1 x 5 x 75
1 x 5 x 105
1 x 4 x 130
3 x 5 x 160

PR:
2 x 5 x 45
1 x 5 x 55
1 x 5 x 65
1 x 3 x 70
3 x 5 x 80

DL
1 x 5 x 135
1 x 5 x 155
1 x 5 x 170

Everything felt pretty good today. Squats and press were at a good challenging but doable weight. Deads felt light but I'm still working out some issues with back extension. Too many years slumped over a keyboard I suppose. Next workout I'll plan on going up 5 on each, maybe ten on the deadlift.

[rt2726]

SQ:
2 x 5 x 45
1 x 5 x 75
1 x 5 x 105
1 x 5 x 135
1 x 3 x 155
3 x 5 x 165

BP:
2 x 5 x 45
1 x 5 x 65
1 x 5 x 85
1 x 3 x 100
3 x 5 x 120

DL:
1 x 5 x 135
1 x 5 x 155
1 x 5 x 180

Benching felt weak today. Deadlift is coming along. I think 'hinging at the hips' and 'pulling the scapula down toward the hips' are good cues for me.

[rt2726]

SQ:
2 x 5 x 45
1 x 5 x 75
1 x 4 x 110
1 x 4 x 140
3 x 5 x 170
1 x 3 x 180

PR:
2 x 5 x 45
1 x 5 x 55
1 x 5 x 65
1 x 3 x 75
3 x 5 x 85

DL:
1 x 4 x 135
1 x 3 x 160
1 x 2 x 175
1 x 5 x 185

Felt pretty good running on carbs and caffeine (coffee and scones this morning). The reason for a couple of reps at 180 on the squat is because that is my current body weight.

[rt2726]

SQ:
2 x 5 x 45
1 x 5 x 80
1 x 5 x 110
1 x 4 x 145
1 x 3 x 165
3 x 5 x 175

BP:
2 x 5 x 45
1 x 5 x 65
1 x 5 x 85
1 x 3 x 105
1 x 3 x 115
1 x 4 x 125
1 x 3 x 125
1 x 5 x 120

[rt2726]

SQ
2 x 5 x 45
1 x 5 x 80
1 x 5 x 115
1 x 4 x 145
1 x 3 x 165
3 x 5 x 180


PR
2 x 5 x 45
1 x 5 x 55
1 x 4 x 70
1 x 3 x 80
1 x 4 x 90
1 x 3 x 90
1 x 2 x 90
1 x 3 x 85


DL
1 x 5 x 135
1 x 3 x 165
1 x 5 x 200

[rt2726]

SQ:
2 x 5 x 45
1 x 5 x 80
1 x 3 x 115
1 x 2 x 150
3 x 5 x 185

BP:
2 x 5 x 45
1 x 5 x 65
1 x 3 x 90
1 x 2 x 110
3 x n x 130 (2,3,2)*

DL:
1 x 5 x 135
1 x 3 x 185
1 x 5 x 210

*I feel like I'm stuck at 125 at the moment but at least my shoulder is not acting up like it was in the past. I lost quite a bit of strength during my layoff but I also managed to let a few things heal up so hopefully I can start adding some weight again soon.

Overall, everything (besides bench) felt good.

[rt2726]

SQ:
2 x 5 x 45
1 x 5 x 80
1 x 5 x 120
1 x 4 x 155
3 x 5 x 190

PR:
2 x 5 x 45
1 x 5 x 55
1 x 3 x 70
1 x 2 x 80
4 x 4 x 90

DL:
1 x 5 x 135
1 x 5 x 185
1 x 5 x 205