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I am doing 1x5, 3-4 Paused, and Rows on each respective workout. It is a change that was made due to some medical stuff that arose.
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Summary:
1/13/2017
Squats: 3x5 @ 190 lbs
Press: 3x3 @ 90 lbs
Rows: 3x8 @ 135 lbs
Squat: YouTube
I had a little bit of trouble going to depth today. I did the best on the second set, but not as well on the third.
Press: YouTube
These were good today. I always like getting back to 5 rep maxes. I tried keeping elbows a bit more vertical at the bottom of each rep, but that still needs some working on. Shoulders feel better than last time.
Rows: YouTube
Might have been able to do more weight, but I am working on form, since this was my first true Pendlay-style Row. First two sets I realized my back wasn't completely neutral, and I think I fixed that on this.
Last edited by Cole Robbins; 02-07-2018 at 09:55 AM.
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Summary:
1/18/2017
Squats: 2x5, 1x8 @ 170 lbs (80% of 5 RM)
Press: 3x5 @ 75 lbs (80% of 5 RM)
Paused DL: 4x5 @ 145 lbs
Squat: YouTube
These were easy due to the lighter weight. Also on the last set I again decided right after the fifth rep to do 3 more because it was so easy and I wanted a challenge. I changed my back angle to more vertical to better attain depth.
Press: YouTube
Press went alright. I experimented with a narrower grip for the last one or two sets. The bottom felt more tight and secure this way. Might keep it, might not. This felt heavier than 80% of 5 RM.
Paused DL: YouTube
was able to set my back well. Incredible how I can keep increasing these without them getting anymore difficult.
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Summary:
1/20/2018
Squats: 2x5, 1x8 @ 190 lbs (80% of 5 RM)
Bench Press: 3x3 @ 135 lbs
Rows: 1x8 @ 135 lbs (Pendlay), 3x8 @ 155 lbs (Rack Rows)
Squat: YouTube
The camera is accidentally zoomed in, so not as much can be seen. I believe I go past parallel on most, if not all reps. I feel them getting better every workout!
Bench Press: YouTube
I accidentally warmed up with the planned 132.5 lbs for 2 reps, when my working sets were for 3 reps. Because of this I made the decision to go up to 135 because I could. These were not all that hard, which means I am stronger than I thought. Nice!
Rows: (No video for rack rows)
Not doing Pendlay Rows again. I hit my knee with the bar, all 135 lbs of it. Thankfully all I got is a bump and a bruise. Probably going to use Rack Rows instead now.
Last edited by Cole Robbins; 01-26-2018 at 10:53 PM.
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Summary:
1/23/2018
Squats: 23x5 @ 210 lbs ()
Press: 5x5 @ 80 lbs (90% of 5 RM)
DL: 1x5 lbs,
Squat: YouTube
Press: YouTube
DL: YouTube
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Summary:
1/26/2018
Squats: 3x5 @ 170 lbs (80% of 5 RM)
Paused Bench Press: 3x5 @ 105 lbs
Paused DL: 3x5 @ 150 lbs
Micro SD card in phone has gone berzerk so no videos.
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Summary:
1/23/2018
Squats: 3x5 @ 190 lbs (90% of 5 RM)
Press: 3x5 @ 92.5 lbs
DL: 1x5 @ 200 lbs (90% of 5 RM) (Switching 5 RM DL days so did lighter day today to avoid detraining)
No videos, micro SD card still weird
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Summary:
1/30/2018
Squats: 3x5 @ 215 lbs (90% of 5 RM)
Bench Press: 5x5 @ 125 lbs (90% of 3 RM)
Rows: 1x8 @ 95 lbs, 1x8 @ 105 lbs, 3x8 @ 115 lbs
No videos, micro SD card still weird. Videos should be back up tomorrow
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Summary:
2/1/2018
Squats: 3x5 @ 175 lbs (90% of 5 RM)
Press: 3x5 @ 75 lbs (80% of 5 RM)
DL: 1x5 @ 230 lbs
Squat: YouTube
Press: YouTube
DL: YouTube
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Summary:
2/3/2018
Squats: 3x5 @ 175 lbs (90% of 5 RM)
Bench Press: 3x3 @ 137.5 lbs
Paused DL: 4x5 @ 155 lbs
Squat: YouTube
Bench Press: YouTube
Paused DL: YouTube
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