heavyiron8 training logs

[heavyiron8]

June 20th

Squats went better than expected, again! 295 x 5 x 3 is a new life time PR, not that it means anything for a novice, but it still feels good to hit it.

With the grip fix, golfer's elbow is no longer coming back. So another win there.

Pull ups went fine today, didn't feel too hard, nor too easy.

Squat
45 x 5
135 x 5
185 x 3
225 x 1
265 x 1
295 x 5 x 3 (Set 2, Set 3)

Press
45 x 5
95 x 4
120 x 5 x 3 (Set 2, Set 3)

Pull ups
6 sets of 6 (BW + 20 LBs)

[heavyiron8]

June 23rd

I think I bruised my ribs while taking off my weightlifting belt. I skipped pull ups because the pain kinda got worse after a while. Unfortunately, I'm going to have to take a week off and see how I feel by this time next week

Good news is I made it to 300 x 5 x 3 for squat. It was pretty difficult. I'm guessing I can LP for another 5 to 10 pounds before stalling.

Bench press feels quite heavy too, might be time to move on to intermediate for bench.

Squat
45 x 5
135 x 5
185 x 3
225 x 1
255 x 1
275 x 1
300 x 5 x 3 (Set 3)

Bench
45 x 5
135 x 4
155 x 2
175 x 1
185 x 5 x 3

[heavyiron8]

July 15th

First day back after more than 3 weeks of break. Rib is about 90% healed, it didn't hinder today's workout at all. The 4 inch belt was digging in the ribs a lot during squats, as well as deadlifts. I bought a 3 inch deadlift belt from GLC during my 3 week break, will see how this goes. 3 weeks of break with 1 week vacation to San Diego, LA, and Las Vegas with not so good diet, so taking a light workout today. Deloading everything to ~77% of what I last lifted. Next workout, will increase weights to 84%. % numbers are in line with what PPST3 recommended.

Thought I'd see how 255 feel, it wasn't impossible, but still felt really hard. I still want to get out of bed tomorrow without agonizing DOMS, so dropped down to 235 for the remaining 2 sets.

Squat
45 x 5
135 x 5
185 x 3
225 x 2
255 x 5, 235 x 5 x 2

Bench
45 x 5
135 x 4
145 x 5 x 3

Pull ups
5 sets of 7 at bodyweight

[heavyiron8]

July 18th

Took an extra day of rest to get the DOMS settle down a bit more. Workout went as planned. 250 squat felt quite heavy still, DOMS from last workout is still bothering me. Learning to hold back together better during the deadlift, so taking a bigger deload on that for now.

Squat
45 x 5
135 x 5
185 x 3
225 x 2
250 x 5 x 3

Press
45 x 5
95 x 3
102 x 5 x 3

Deadlift
135 x 3
225 x 5

[heavyiron8]

July 21st

Finally starting to ease back into things. I put an extra day of rest in between last workout to let the last bit of DOMS slip away. All lifts felt easy and moving on up. Will be back at old workout weights real soon.

Squat
45 x 5
135 x 5
185 x 3
225 x 2
260 x 5 x 3

Bench
45 x 5
135 x 5
155 x 5 x 3

Pull ups
5 sets of 8 @ BW

[heavyiron8]

July 23rd

Lifts went as expected. Will be back to making 5 pound increments from here on out. I can still handle 10 pounds jumps until I get my old weights back, but gonna take it easy for now.

Next deadlift workout, I will film deadlift. I believe I am holding my back better than before. Re-reading the deadlift section in SSBBT3 as well as watching an old video of Rip teaching the set up position helps a bit.

Squat
45 x 5
135 x 5
185 x 3
225 x 2
255 x 1
270 x 5 x 3

Press
45 x 5
95 x 3
115 x 5 x 3

Deadlift
135 x 3
225 x 1
275 x 5

[heavyiron8]

July 25th

Everything went as expected. The new B&R 2.0 keeps sliping down my back the past couple of workouts during squat, causing my golfer's elbow to flare up. I'm probably placing the bar a little too low on my back. I switched back to my OB-86B for now until my elbow heals back.

Squat
45 x 5
135 x 5
185 x 3
225 x 2
255 x 1
275 x 5 x 3

Bench
45 x 5
135 x 5
155 x 1
165 x 5 x 3

Pull ups
6 sets of 8 @ BW

[heavyiron8]

Off days. We all go through them. I slept poorly for the past couple of nights due to some family business and work commitments. But surprisingly, once I started squatting, the workout went great. Weights still feeling light, press reps went flying up.

Squat
45 x 5
135 x 5
185 x 3
225 x 2
260 x 1
280 x 5 x 3

Press
45 x 5
95 x 5
115 x 1
120 x 5 x 3

Pull Ups
5 sets of 9 @ BW

[heavyiron8]

July 31st

Busy entire day yesterday and today due to work commitments, had to skip a workout. That 500 squat long term goal is a great motivator. Will alternate deadlift and pull ups every other workout from now on until I get back to old weights.

Squat
45 x 5
135 x 5
185 x 3
225 x 2
265 x 1
285 x 5 x 3

Bench
45 x 5
135 x 5
165 x 1
175 x 5 x 3

Deadlift
135 x 3
225 x 2
275 x 2
300 x 5

[heavyiron8]

August 2nd

Elbow problems suck . 125 lb press isn't heavy at all, but the bar slippage during squat from a few workouts ago kept my elbow complaining even today. Had to pause set 2 of press because I didn't control the eccentric portion of the reps well enough. The bar slamming down aggravated the elbows. Need to improve control of the eccentric portion of the press reps. I thought I'd skip pull ups today, but ended up doing chin ups instead. Haven't done chins in years, so these are actually sorta new to me. Even though they're not as intense as pull ups, I only went for 3 sets of 10 since it's a new exercise. Elbows seems to not be affected by these, and actually feel a little better. Perhaps I need to work these into my programming, doing everything pronated is boring anyways :P.

Light Squat (80% last workout)
45 x 5
135 x 5
185 x 3
225 x 1
228 x 5 x 3

Press
45 x 5
95 x 3
115 x 1
125 x 5, 125 x 3, 125 x 1, 125 x 1, 125 x 5

Chin Ups
3 sets of 10 @ BW