Strength Engineer Log

[StrengthEngineer]

2/16/18

Squat: 212 x8+: 11

Thoughts:Not a bad test on squat at all. That is good for a +10lb increase next meso-cycle. I wasn't really feeling like going through the full ceremony of deload supplementals afterwards, so I just called it a day after that.

[StrengthEngineer]

2/17/18

Weekly Measurements:

Weight Average: 159.33lb
Average Weight Change: -.1lb
Waist Circumference: 31.5in
Body Fat Percentage 3-fold caliper: 11.46% (18 navel, 8 chest, 10 thigh)
Body Fat Percentage (Navy Method): 11.6%
FFM: 140.84lb
Fat Mass: 18.48lb

Thoughts: Nothing really exciting here this week. It was a deload week so I ate at around maintenance, as is shown by my numbers here being about the same as last week. Back to normal workouts and surplus today.

[StrengthEngineer]

2/17/18

Row 157.5: 3x8 (6 7 7.5)
Chin up 15: 3x12 (6.5 7 8)
Rear lateral raise 17.5: 3x12 (7.5 8.5 9.5)
Shrug 255: 5x5
Pull-up: 18/15/13/10

Thoughts: First time doing a full back day. So far so good. I wasn't sure if I would still have gas in the tank by pull-ups at the end, but I still had plenty.

[StrengthEngineer]

2/19/18

Press: 94.5 x10, 88 x10, 81 x12+: 12
Close-grip 122.5: 3x8 (6.5 7 8.5)
Lateral raise 22.5: 3x8 (7 7.5 8.5)
Dip: 22/18/15
DB LTE 22.5: 15/12/11

Thoughts: I do like this new split layout so far. I can also tell that the deload week was really beneficial. Good day all in all. Tomorrow is dreaded 10 rep deadlift day :/

[StrengthEngineer]

2/20/18

Deadlift 242: 10/6/6 (8.5 7 8)
Front squat 135: 3x8 (7 7.5 8)
Ab roller (standing): 10/9/8
Glute Bridge: 3x20
Neck extension 22.5: 25/25/20/18

Thoughts: I'm taking it a little bit easier on deadlift this meso-cycle as deadlifts just beat me to the freaking ground last meso. Dropped the percentage 5% (from 75% down to 70%) and removed a set. I increased my rest times a hair as well. I don't feel anywhere near as beaten up today. I'm also slowing down my 5 step setup a bit to make sure I get in proper position. I'm also getting a bit better at leading with my chest out of the hole in front-squats to keep a neutral spine. Both of those technique tweaks helped spare my lower back quite a bit. Feeling pretty good about this workout; first time I've finished a deadlift workout without feeling completely beaten and battered down in over a month, lol.

[StrengthEngineer]

2/22/18

Bench: 143.5 x10, 133.5 x10, 123 x12+: 13
Incline: 125 x8, 120 x7, 115 x7, (8.5 8.5 10)
Curl 62.5: 11/9/8
Dip 25: 3x8 (7 8 9.5)
DB Curl 22.5: 15/10/10

Thoughts: Good day out there. Bench felt really good. I slowed my eccentric down just a hair so I could have better control over bar path and form was really good. No back or shoulder irritation at all today. Going to keep with using a slightly slower eccentric, I think I've been going too quick on bench. I overestimated incline weight, as the only recent data I had was when incline was the first exercise of the day. Coming after bench I didn't think to adjust it down, and it shows, haha. But at least I have some data from this week to get in the target RPE range next week. Also, introducing barbell curls back into the equation was a good thing. I really got a good pump off of those today. All in all, I feel pretty good about today.

[StrengthEngineer]

2/23/18

Squat: 192.5 x10, 179 x10, 165 x12+: 12
RDL: 170 3x8 (7 7.5 8)
Bulgarian Split Squat 70 (7 7.5 7.5)
Hanging leg raise: 10/10/13

Thoughts: Not bad, not great day. Wasn't feeling my best out there, but I still hit all my planned numbers.

[StrengthEngineer]

2/24/18

Weekly Measurements:

Weight Average: 159.63lb
Average Weight Change: +.3lb
Waist Circumference: 31.5in
Body Fat Percentage 3-fold caliper: 11.77% (19 navel, 8 chest, 10 thigh)
Body Fat Percentage (Navy Method): 11.6%
FFM: 141.11lb
Fat Mass: 18.51lb

Thoughts: Pretty good week here. Weight is still going up. I can visually see more muscle coming on, especially in my chest. So all is on track over here.

[StrengthEngineer]

2/24/18

Row 167.5: 3x6 (6 7 7.5)
Chin-up 30: 3x10 (7 8 9)
Rear lateral raise 17.5: 3x12 (7 8.5 9.5)
Shrug 260: 5x5
Pull-up: 18/15/13/10

[StrengthEngineer]

2/26/18

Press: 101.5 x8, 96.5 x8, 88 x10+: 10
Close-grip 112.5: 3x10 (7 8 9.5)
Lateral raise 20: 3x10
Dip: 20/16/10
DB LTE 25: 13/10/9

Thoughts: Definitely still holding some fatigue from going to failure on incline last Thursday. Most noticeably in my bodyweight dips, where I got way less reps each set than last week.