Master in Central Florida Novice log

[LarryLohkamp]

Monday 4/09/18 Week 29-1 Heavy Day

Weight 152.2

Squats – 135X9X3
Quad tear rehab

Bench Press –128X4, 4, 3, 4
Looks like I do need to back off to a more reasonable level. I got the last rep on the last set, but it was really, really hard. While Monday is heavy day, it is really medium day for the bench. The GGW program is more TM like for the press with Monday medium with more volume and Friday heavy for a single set. I really don’t think I can get 132# up on Friday with so much trouble doing 124 on Monday. I may try a top set of 132 on Friday, but I will probably end up only doing 129 for 5.

Close Grip Bench – 100X5X3
Still working on getting the triceps up for the press.

Dead Lift – 229X4X3
I managed this without straps. I think the heavy work is actually helping the arthritis. There is no way I could have gotten 200# off the floor a few months ago without resorting to straps.

Curls – 60X8X3

Tonnage = 11,342#
Volume – 83 reps

[LarryLohkamp]

Wednesday 4/11/18 Week 29-2 Light Day

Weight 152.6#

Squats – 140X8X3
Rehab

Press- 72X4X4
Rear delt has been twingy since the heavy bench error, but it feels better if I just keep it moving

Barbell Row – 120X8X1 + 100X8X3
My form was crappy, so I did 3 back-off sets just to keep the volume up.

Curls – 60X10X3

Tonnage = 9672#
Volume – 102 reps

[LarryLohkamp]

Friday 4/13/18 Week 29-3 Medium Day

Weight 152.2# 18%BF 33.25” Waist

Squats – 145X8X3
Rehab

Bench Press- 129X4X4
Still some delt pain

Close Grip Bench – 105X5X3

Dead Lift – 261X4X1
Nearly back to where I was before ripping the quad.

Curls – 65X6X1, 62.5X6X2
Backed away form the 5# increase. I think 2.5# is more reasonable at this point.

Tonnage = 9303#
Volume – 77 reps

[LarryLohkamp]

Monday 4/16/18 Week 30-1 Heavy Day

Weight 152.2#

Squats -150X7X3

Bench – 117X6X3

Incline Bench Press –90X5X1, 100X5X2
I replaced the close grip assistance exercise with the incline bench. I think it might have better carry over to the press than the close grip. The programming error back on the 6th with the flat bench tweaked my shoulder. I can bench without pain and I can press if I keep my elbows close to my sides, but the incline really bothers whatever it is that complains. It must be some small muscle because it only hurts through a small range of motion, but it’s quite sharp when it does. A hundred pounds was about all I could take.

Dead Lift – 225X6X3
I did the first set reverse grip, but the skin on my hands was pretty messed up. I did the last 2 sets with straps.

Curls – 62.5X6X1, 62.5X8X2

Tonnage = 12,131#
Volume – 94 reps

[LarryLohkamp]

Monday 4/18/18 Week 30-2 Light Day

Weight 151.8#

Squats – 155X7X3
Rehab

Press – 69X6X4

Barbell Row – 105X8, 6, 5, 4

Chins – 8, 7, 5

Tonnage = 10,362#
Volume – 88 reps

[LarryLohkamp]

There is no week 30-3 training. Tuesday my wife came down with an intestinal flu. I had it by Thursday. Nasty, nasty little bug. Six days later and I am just starting to recover. I’ve lost 5 pounds, which I can ill afford and my whole body still aches. I tried to move some iron last night but didn’t go particularly well. I hope to repeat last week’s light day on Wednesday. Food is starting to stay in my body long enough to be digested, so hopefully I’ll have the energy to train.

Squats – bar onlyX5X1

Bench – 120X4X1

Dead Lift – 225X3X1, 245X3X1

[LarryLohkamp]

Wednesday 4/25/18 Week 31-1 Light Day

Weight 149.4# 17.1%BF

I finally seem to be recovering from the gut bug. I haven’t had to make a speed of light trip to the bathroom for 2 days now. The gas generation is also slowing down. It got so bad that I was afraid a natural gas company was going to show up and try to plug the leak.

Squats – 155X5X3
Rehab- it is still uncomfortable when I push the knees out coming out of the hole, but so far nothing has failed.

Press – 70X5X2
The strained delt is behaving itself, but I woke up 2 days ago with something else complaining. I added a little weight to last week’s lift, but cut back on volume. Getting old is so much fun. My upper body seems to be in no great hurry to get stronger.

Rack Pull – 255X3, 275X3, 295X3
I didn’t want to do the BB Rows and risk aggravating the shoulder more, but I did want more hard volume to convince my body that it needed to get to work growing more muscle. I like dead Lifts, but I like rack pulls even more. I can move a lot of weight with my legs. And my core is way stronger than it ever was doing planks and crunches. My target for Dead Lift for this period is 276. I have the top half. If my quads hold out, it shold be very doable. Hamstrings really tell you they worked out after heavy rack pulls.

Curls – 65X4X3
I was scheduled to do 62.5#, but I was too lazy to get out the fractional plates. I cut back the volume and did 65#.

Tonnage = 6695#
Volume – 52 reps

[LarryLohkamp]

Friday 4/27/18 Week 31-3 Medium Day

Weight 150.8# 17.5%BF 33.5”Waist
Still tired and down 2 pounds from my bout of Montezuma's revenge.

Squats – 160X5X3
Rehab

Bench Press – 125X5X2, 110X5X2
Felt really heavy. It was supposed to be a 4X6, but I failed the 6th rep twice. I did 2 90% back-offs to get volume. I though that I was recovered, but maybe not.

Dead Lift -256X3X2
Should have been a single set of 6, but again, really heavy with shakey legs. I could not get the 4th rep.

Chins - I didn't do them because my arms hurt.


Tonnage = 6286#
Volume – 41 reps

[LarryLohkamp]

Monday 4/30/18 Week 32-1 Heavey Day

Weight 150.8#

Squats – 162.5X5X3
Rehab - I am finally back to where I re-injured my quad. Now to gingerly creep back to where I was in January.

Bench Press – 117X5X3

Incline Bench – 95X5X2

Dead Lift -229X5X3

Curls – 65X5X1, 60X5X3

Tonnage = 10,615#
Volume – 80 reps

[LarryLohkamp]

Wednesday 5/2/18 Week 32-2 Light Day

Weight 151.2#

Squats – 165X5X3
Rehab

Press – 72X5X3

Chins – 8, 7, 6

Curls – 55,60,65X5, 70X3

Tonnage = 8196#
Volume – 74 reps