FacePalm's Log

[FacePalm]

Thursday 3/9/2017
258.4#, 32.4% bf
5:11 - 6:48 pm

Squat: 45x5x2, 135x5, 225x5, 335x5x3
*increase 5# next time

Press: 45x5x2, 85x5, 115x5, 160x5x3
*3rd set strong but sloppy (bar hit chin, etc)
* increase 2.5 or less next time

Deadlift: 135x5, 225x5, 315x1, 345x5
*repeat weight, need to come all the way up & lockout.

**squatted with belt in same size as last time, tightened one hole for deadlift - try squatting with it in this position again next time


squat 1 20170309 172515 001 - YouTube
squat 2 20170309 173513 001 - YouTube
squat 3 20170309 174424 001 - YouTube

press 1 20170309 180118 001 - YouTube
press 2 20170309 181209 001 - YouTube
press 3 https://youtu.be/xvRt0rsnrsI

deadlift https://youtu.be/PaU90m1MFSY

[FacePalm]

Saturday 3/11/2017
258.2#, 32.2% bf
2:32pm - ?

Squat: 45x5x2, 135x5, 225x5, 340x5x3
*repeat or increase?

Bench: 45x5x2, 135x5, 205x5, 255x4,2,quit

***repeat this workout on Monday
*skied 1.5 hours this morning

[FacePalm]

Monday 3/13/2017
261.0#, 32.0% bf
5:43 - 7:39pm

Squat: 45x5x2, 135x5, 225x5, 340x5x3
*both knees "made some adjustments" - not too comfortable

Bench: 45x5x2, 135x5, 205x5, 255x4,4,4,3
*back off 10# next time & go for extra reps
**I might also just try to repeat the weight

Deadlift: 135x5, 225x5, 315x1, 345x4
*repeat weight on Friday, PC on Wednesday
!!!!!!only did 345x4 for the work set - noticed on the replay!!!!!
*form was better than last time @ this weight, still not good.


squat 1 20170313 180505 001 - YouTube
squat 2 20170313 181644 001 - YouTube
squat 3 20170313 182715 001 - YouTube

bench 1 20170313 184944 001 - YouTube
bench 2 20170313 185839 001 - YouTube
bench 3 https://youtu.be/KfD2_QASVHs
bench 4 https://youtu.be/PSnL9lYvv_0

deadlift https://youtu.be/LTjxdkDOJLU

[FacePalm]

Wednesday 3/15/2017
261.8#, 29.7% bf
5:45 - 7:49pm

Squat: 45x5x2, 135x5, 225x5, 275x2, 341x5x3
*345 on Friday

Press: 45x5x2, 85x5, 115x5, 160x5x3
*noticed heels coming up while watching the 2nd set, is this disqualifying?
*little to no heel raise on 3rd set

Deadlift: 135x5, 225x5, 315x1, 345x5
*Shit. Drop 5#? Use straps?
*gonna try my straps.
*should probably quit deadlifting every workout - maybe I'm not recovering enough.
*I haven't been eating right - too much or too little, & a little too much booze - I started logging my food again this morning - I went a good stretch logging all I ate and I liked it, but I haven't logged anything since Friday 2/17/2017.


squat 1 20170315 181745 001 - YouTube
squat 2 20170315 182751 001 - YouTube
squat 3 20170315 183910 001 - YouTube

press 1 20170315 190127 001 - YouTube
press 2 20170315 191034 001 - YouTube
press 3 https://youtu.be/SR4QqBJevwQ

deadlift https://youtu.be/1xd9MSKZvnU

I hiked 1000' vertical feet yesterday, took me ~34 minutes to get to this particular overlook that normally takes 28 minutes (not my usual end point). I noticed I was sucking wind on my deadlift set last week - that and my weight gain, so I plan to work in a little more hiking each week.

**shaved my beard, figured I'd have a little fun with it

[FacePalm]

Friday 3/17/2017
260.2#, 31.2% bf
4:54 - 6:49pm

Squat: 45x5x2, 135x5, 225x5, 275x2, 345x5x3
*bad ache in left shoulder, tried widening grip to place index finger on mark of my OPB during third set, but the pain lasted for ~15 minutes after the set
*I outgrew my pants a couple months ago, now I've outgrown most of my shirts. Think I've neared the end of my LP, probably time for a cut

Bench: 45x5x2, 135x5, 205x5 ***REALLY NOT FEELING IT*** 255x4 ////////// pulled out the new slingshot & did 255x6,7

stopped here


squat 1 20170317 172005 001 001 - YouTube
squat 2 20170317 173514 001 - YouTube
squat 3 20170317 175412 001 - YouTube

bench 1 20170317 183108 001 - YouTube
bench 3 slingshot: 20170317 184654 001 - YouTube


http://startingstrength.com/resource...in-squats.html

[FacePalm]

Monday 3/20/2017
261#, 30.4% bf
5:25 - 7:42pm

Squat: 45x5x2, 135x5, 225x5, 275x2, 345x5x3

Press: 45x5x2, 85x5, 115x5, 135x1, 162x5,4,4
*repeat

Deadlift: 135x5, 225x5, 275x5, 325x5
*back didn't feel great at start



////////////////////////////////////

Skipped Wednesday - LONG day, back was hurting real bad (just stiff) Tuesday/Wednesday. Something unusual happened with my back - normally the pain (besides the general stiffness) is on the right side of my spine, ~5 inches over, it moved over to the left side, about mirror image. Didn't ski or lift on Thursday, had an out of town visitor, didn't take creatine or protein thurs/fri.

[FacePalm]

Friday 3/24/2017
260.4#, 30% bf
4:41 - 6:42pm

Squat: 45x5x2, 135x5, 225x5, 295x3, 345x5x3
*little to no shoulder pain

Bench: 45x5x2, 135x5, 205x5, 250x5x3

Deadlift: 135x5x2, 225x5, 295x5, 335x4

[FacePalm]

Monday 3/27/2017
260.4#, 32.6%bf
5:00 - 6:57pm

**skied ~2 hours Saturday, 4.5 hours on Sunday

Squat: 45x5x2, 135x5, 225x5, 295x3, 345x5x3
*kept weight the same, wasn't sure how the legs would be after skiing

Press: 45x5x2, 85x5, 115x5, 135x1,1, 162x5,4,3
*drop 2#? same weight on Friday?

Power clean: 120x5, 140x2, 155x3,3,3,3,7
*last time doing these was 2/10/2017.

[FacePalm]

Wednesday 3/29/2017
262.6#, 32%bf
4:42pm - ?

Squat: 45x5x2, 135x5, 225x5, 295x3, 345x5x3
*increase 5# next time

Bench: 45x5x3, 135x5, 205x5, 252.5 x4, 275x1

After I failed the 252.5 x 5 attempt, I thought I'd maybe try the same weight tomorrow, then I thought it might be a good time to try for a max. I think I could've done more if I was fresh - had a little bit of a hangover, didn't take creatine or protein shake in the morning, all I ate was a pulled pork salad from Cafe Rio for lunch (had beans, rice, and a tortilla, and I'd guess ~1200 calories, so I was not exactly starved).

Last time I lifted consistently was in high school (~25 years ago), and I'm not sure how high my max ever got, maybe 255, maybe 245.

It's probably time for me to switch to intermediate, and I definitely need to lose some weight.


20170329 182858 001 - YouTube