Shawn's Log - tall, thin, young-old-guy novice

[lonestar_shawn]

I read the plan wrong for bench today, so I kind of messed that up, but other than that things are going well.

Squat: 45x5x2, 95x5, 135x3, 175x2
205x5
215x5
230x5x3

Bench Press: 45x5, 75x5, 95x3, 115x2
135x5x2
140x5

Chins: 3x3

[lonestar_shawn]

I'm switching to a lighter squat day on Wednesdays, 80% of current working weight.

Squat: 45x5x2, 95x5, 135x3, 155x2, 175x1
185x5x3

Press: 45x5x2, 65x5, 85x3, 105x2
112.5x3
112.5x4
112.5x2

Pendlay Rows: 45x5, 65x5
95x8x3

[lonestar_shawn]

NLP continues onward and upward. On one of the recent podcasts, I think it was Barbell Logic, I heard them mention after a while they will have people do sets across on the deadlift warmups as a way to get a little more volume. I'm going to try that for a while and see how it works.

SQ: 45x5x2, 95x5, 135x5, 175x2, 215x1
240x5x3

BP: 45x5x2, 75x5, 95x5, 115x2, 135x1
140x5x3

DL: 135x5x2, 185x5, 225x5, 255x5
270x5

[lonestar_shawn]

Squat: 45x5x2, 95x5, 135x3, 175x2, 215x1
245x5x3

Press: 45x5x2, 65x5, 85x3, 105x2
112.5x3x5

Deadlift: 135x5x2, 185x5, 225x5, 255x5
275x5

[lonestar_shawn]

Light Squat Day. I'm liking the slight tweak to the program and bench is moving up again, so life is good.

Squat: 45x5x2, 95x5, 135x3, 155x2, 175x1
195x5x3

Bench Press: 45x5x2, 75x5, 95x5, 115x2, 135x1
142.5x5x3

Rows: 45x5, 65x5
97.5x8x3

[lonestar_shawn]

I don't know about y'all, but the workout yesterday was soggy and breezy. I got the squat workout in which was a new PR, and I know I can continue going up for a while there. But between that and the press workout I was toast and couldn't get all my reps in on DL. I'm going to hope this is an anomaly and that everything is back to normal on Monday.

Squat: 45x5x2, 95x5, 135x3, 175x2, 215x1
250x5x3

Press: 45x5x2, 65x5, 85x3, 105x2
112.5x5
112.5x5
112.5x4

Deadlift: 135x5x2, 185x5, 225x5

[lonestar_shawn]

Pretty crappy with the squat and bench today, but made up for it with the deadlift PR. I know if anybody has done this for very long, they can relate to that feeling when the last warm up set is really hard, you've had a tough day, and every part of you wants to quit, but you push forward and do the work set anyway. My elbow was bothering me a bit during bench, trying to do 5 sets of 3. On the 4th set I unracked the bar, got in position, and when I unlocked my elbows the bar just fell straight to my chest. Luckily I had the safety bars set right, but it was strange and scary, and I guess that's why your elbows are always supposed to be locked anytime the bar passes over your face.

Squat: 45x5x2, 135x5, 185x3, 225x2, 245x1
255x5
255x4


Bench Press: 45x5x2, 75x5, 95x3, 115x2, 135x1
145x3x3

Deadlift: 135x5x2, 185x5, 225x5, 255x5
280x5

[lonestar_shawn]

Light day so squats were no trouble. I was feeling good about press after the first two sets but the 3rd set just wouldn't go.

Squat: 45x5x2, 95x5, 135x3, 175x2, 195x1
205x5x3

Press: 45x5x2, 65x5, 85x5, 105x2
115x5
115x5
115x1

Rows: 45x5, 75x5
100x8x3

[lonestar_shawn]

Struggling a bit today so I cut squats short, then went on to hit PRs on bench and DL - go figure. I realized the reason my elbow was hurting on Monday was because of my grip on squats. I have been carrying too much of the weight on my arms. Next week I'm going to switch over to a program that Leah had given to me a few weeks back. I wasn't ready to switch from the regular novice program, but it's time now.

Squat: 45x5x2, 135x5, 185x5, 225x2, 245x1
255x3

Bench Press: 45x5x2, 75x5, 95x3, 115x2, 135x1
145x5x3

Deadlift: 135x5x2, 185x5, 225x3, 255x1
285x5

[lonestar_shawn]

Lately workouts have been going ok but I've been finding it hard to do heavy squats, heavy press movement, and heavy deadlifts all in one workout. Not to mention the workouts are taking a long time with all the rest time I have to do between sets. Starting this week I'm putting a few tweaks in based on some feedback I got from Leah a few weeks back. I also listened to the Barbell Medicine podcast this week and they mentioned switching from 5 sets of 3 to 3 sets of 5 on the press. I'm going to try that from now on as well - I didn't do it for the first workout this week and failed the last rep.

Squat: 45x5x2, 135x5, 185x3, 225x2, 245x1
255x5x3

Press: 45x5x2, 65x5, 85x3, 105x2
115x5
115x5
115x4

Chin ups: 7 reps