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9-22-17
Rack Pull: 255x5x2
Bench: 175x5x3
Squat: 225x5x2
Light squat day. Moved it to the end of the workout. Need to set my knees further forward (and harder). Tend to shove my knees too far out. Rack pulls were hard. Questions about how they looked. Bench felt alright.
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9-25-17
Squat: 305x5x3
Press: 137.5x5x3
Deadlift: 185x6x2
Only had 5 hours of sleep but was able to hit every rep. Squat is close to good, need to focus on getting knees forward and keeping them out as the weights get heavier. Press is self-critiquing. Had a few reps where it came forward but working on the nose cue. Deadlift improved with help of a fellow Atlanta Barbell lifter who noticed that my shoulders were way too far over the bar and that my hips were excessively high (unusual but I over cue everything). Glad that I didn't get nailed on the press due to my greedy 5 pound jump. I am changing my deadlift and rack pull from alternating to once a week rack pulls and twice a week deadlifts. Rack pulls going up by 10 and deadlifts by 5. As my lumber extension improves I feel like I can perform the deadlift correctly enough to benefit from the addition volume off the floor. Coach agreed with this.
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9-26-17
Rack Pull: 265x5x2
Bench: 180x5x3
Squat 225x5x2
Rack Pull is starting to feel more like a leg workout than a back workout. Unsure as to why. Bench is approaching pre-deload weight and I am realizing that I just have to be consistent with bar path and get more used to a slower press. Squats felt insanely heavy for 225. Unsure of that.
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9-29-17
Squat: 310x5x3
Press: 140x1*,4,5,5
Deadlift: 190x2x6 *Been using both 190x6x2 and 190x2x6 notation. Always meant 6 doubles.
Lost control on the first rep of the press on the descent. Had to reset and did 4 reps. Counting this as completed sets.
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10-2-17
Squat: 315x5x3
Bench: 182.5x5x3
Deadlift: 200x2x6
Chins: greenx6,3,3
Squats were actually easy. Felt really good about them and definitely had more in the tank. Three plates! Bench is feeling better as I approach my previous stall point. Optimistic about getting through it. Most of the issue was mental and sticking with the rep. Deadlift is getting decent. Going to twice a week from the floor: day 1 is 2x6 and day 3 is 90%x5x2. Added chins with the green assistance band. I can only do 2 bodyweight chins so not productive to do that. Probably didn't rest long enough in between these, but I will reevaluate after a while.
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10-4-17
Squat: 320x5x3
Press 142.5x5x3
Deadlift: 210x2x6
Chins: greenx7,4,3
Due to shifting my days around I was either going to have to take an extra light day or an extra normal day. I chose the latter. Got all reps without much trouble. Form on all lifts seems a lot better.
10-7-17
Squat: 325x5x3
Bench: 185x5x3
Deadlift: 215x2x6
Last edited by Dalton Clark; 10-09-2017 at 07:09 AM.
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10-9-17
Rack Pull: 275x5x2
Press 145x5x3
Squat: 260x5x2
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10-11-17
Squat: 330x5x3
Bench: 187.5x5x3
Deadlift: 195x5x2
chins: greenx4,5,3
Squats were hard. Quads got hit hard and I am wondering if I am allowing my knees to slide and/or not setting them. Going to ask the coach about this on Saturday because this was just a brutal set of squats. Bench was alright, approaching the weight that I reset at and it isn't really easy. Going to ask if additional volume might stimulate more progress. Deadlifts are feeling good. Easy on those.
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10-14-17
Squat: 335x5x3
Press: 147.5x5,5,3
Deadlift: 225x2x6
Chins: greenx5,6,3
Squats were tough but better than the last time. Definitely have some form issues related to staying over my midfoot. I started filming sets so hopefully that will allow me to improve form. Definitely hitting the advanced novice phase.
10-16-17
Squat: 275x2,5,5,5
Bench: 175x5x5: 190x5
Rack Pull: 285x5x2
Last edited by Dalton Clark; 10-18-2017 at 07:34 PM.
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10-18-17
Squat: 340x5x3
Press 147.5x5x3
Deadlift: 195x5
Was running late due to a 10 hour work day. Squats are improving. Need to keep my chest out and focus on my back. Need to keep my chest down and back straight and will probably get a lot more hip drive. Still MUCH improvement on squats. Got the press so avoided a stall. Didn't get my second set of 5 on deadlifts or my chins today. gotta make do.
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