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02-15-2019, 09:18 AM
#141
2/15/2019- Friday
Squat
45 x 8
95 x 5
135 x 5
185 x 3
225 x 3
275 x 2
315 x 1
345 x nope
300 x 5 x 2
Ugh. Warmups were rough, seemed like I barely made 315. Just got stuck in the hole with 345. The sets at 300 were feeling pretty heavy today too.
Rack Pulls
135 x 5
225 x 3
315 x 1
375 x 3 x 5
Oddly enough, after the shitty squats, rack pulls felt great.
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02-18-2019, 09:04 AM
#142
2/18/2019 - Monday
Bench
45 x 10 x 3
95 x 5
135 x 5
165 x 3
185 x 2
205 x 1
222.5 x 1
200 x 4 x 2
PR'd my top single. Actually went for a double but couldn't get it. The backoffs were not moving too well and only got 4 in each set.
Press
45 x 8
95 x 5
125 x 3
135 x 2
147.5 x 5 x 5
Good day for press
LTE
70 x 5
90 x 8 x 3
Chins
5 sets of 3
negatives in the last 2 sets
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02-19-2019, 08:10 AM
#143
2/19/2019
Deadlift
Squat warmup 45 x 8 x 3
135 x 5
225 x 3
275 x 2
315 x 1
365 x 1
400 x 3, 2
Was trying to get 2 sets of 3 but set 2 was getting pretty ugly. Actually tried for 1 more a few minutes later, but not happening today.
Squat
45 x 5
95 x 5
135 x 5
185 x 3
225 x 2
255 x 1
270 x 5 x 5
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02-21-2019, 12:15 PM
#144
2/21/2019
Press
45 x 8 x 3, alternating squat and press
95 x 5
125 x 3
145 x 2
155 x 1
167.5 x 1, 3
My hip bounce was off and I lost the bar path in the first set. Came back with 3 strong reps in the second set. Too tight on time to make up the missed reps from set 1.
Bench
45 x 5
95 x 5
135 x 3
165 x 2
180 x 1
190 x 5 x 5
Very solid today
Barbell rows
135 x 6
155 x 4
175 x 2
180 x 8 x 3 - repeated weight from last week because I was starting to get too vertical at the end of the set
Hammer curls
40 x 8 x 3
Barbell curls were causing some issues for my wrist and forearm so switched it up this week.
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02-22-2019, 12:58 PM
#145
2/22/2019
Squat
45 x 8
95 x 5
135 x 5
185 x 3
225 x 3
275 x 2
315 x 1
345 x 1 - PR!
300 x 5 x 2
Rack Pull
135 x 3
225 x 3
275 x 2
315 x 1
365 x 1
380 x 3 x 5 sets
Nice end to the training week.
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02-25-2019, 08:55 AM
#146
2/25/2019
Bench
45 x 8 x 3
95 x 5
135 x 5
165 x 3
185 x 2
205 x 1
225 x 1 !!! Woo hoo!
202.5 x 4, 3, 2 - should have had 4 in the second set but I got tentative. Rested a minute and did 2 more.
Press
45 x 8
95 x 5
135 x 3
150 x 5 x 5 - solid
LTE
40 lb dumbells x 8 x 3 sets - ran out of time at the gym so did these at home later
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02-26-2019, 09:42 AM
#147
2/26/2019 - Tuesday
Deadlift
squat warmup - 45 x 8 x 3
135 x 5 x 2
225 x 3
275 x 2
315 x 2
365 x 1
405x3, 1
Hell yeah, it's been a long time coming!
Paused Squat
45 x 5
135 x 5
185 x 3
225 x 2
250 x 4 x 5
I've bee on a nice linear path to a 405 deadlift for a while (though my 5's have dropped to 3's) and it's so nice to finally get there. The first two reps were pretty smooth. On rep 3, video replay shows my shins shoving the bar forward so I made it a little harder on myself but put up a good fight and finally locked it out. Did another single, maybe could have got a double but I was already pretty happy with the day.
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03-11-2019, 07:12 AM
#148
I've been off the forum for a while, time to catch up on my log.
2/28/2019 - Thursday
Squat/Press warmup 45 x 8 x 3
Press
95 x 5
125 x 3
145 x 2
160 x 1
170 x 3 x 2 - these felt really good
Bench
45 x 8
95 x 5
135 x 3
165 x 2
185 x 1
192.5 x 5 x 5
Barbell Row
135 x 6
155 x 4
175 x 2
182.5 x 8 x 3
Hammer Curls
40 x 10, 10, 9
3/1/2019 - Friday
Squat
45 x 8
95 x 5 x 2
135 x 5
185 x 3
225 x 2
275 x 1
315 x 1
350 x 0, 0
300 x 2 x 2
Ugh.
Rack Pull
135 x 3
225 x 3
315 x 1
365 x 1
385 x 3 x 5
The plan here from here is a de-load week, then start ramping up for a mock meet in the last week of March before vacation.
3/4/2019 - Monday
Bench
45 x 10 x 3
95 x 5
135 x 5
155 x 3
175 x 2
185 x 1
190 x 9 (AMRAP)
Press
45 x 8
95 x 5
115 x 3
125 x 2
135 x 9 (AMRAP)
Barbell Row
135 x 6
155 x 4
170 x 10 x 3
Hammer Curls
35 x 10 x 3
3/6/2019 - Wednesday
Squat
45 x 8 x 2
95 x 5
135 x 5
185 x 3
225 x 2
255 x 1
275 x 5 (80% 1RM)
285 x 3 (83% 1RM)
Deadlift
135 x 5
225 x 3
275 x 2
315 x 1
325 x 8 (AMRAP) - These were light and I actually could have got a few more but still had some lingering DOMS-like soreness in my back so didn't push it hard
3/8/2019 - Friday
Squat/Press Warmup - 45 x 8 x 3
Press
95 x 5
115 x 3
125 x 2
135 x 1
145 x 8 (AMRAP)
Close grip bench press
45 x 8
95 x 5
135 x 3
155 x 2
175 x 5 x 3
Lat pulldown (the plates on the machine are number, but no lbs posted)
#12 x 12
#10 x 12 x 2
#9 x 12
Tricep pushdown
#7 x 15
#8 x 15
#9 x 15
3/11/2019 - Monday
Squat/Bench Warmup - 45 x 8 x 3
Bench
95 x 5
135 x 5
155 x 3
175 x 2
185 x 1
192.5 x 5 x 3 RPE 8 (going to try to start tracking this, just as a descriptor of the worksets)
Press
45 x 8
95 x 5
115 x 8 x 3 (RPE 5-6)
Chins
4, 4, 4, 3
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03-12-2019, 06:58 AM
#149
3/12/2019 - Tuesday
Deadlift
135 x 5 x 3
225 x 3
275 x 2
315 x 2
345 x 1
370 x 5
Harder than I expected
Squat
45 x 5
95 x 5
135 x 5
185 x 3
225 x 2
245 x 1
265 x 5 x 3
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03-14-2019, 07:10 AM
#150
3/14/2019 - Thursday
Squat/Press warmup 45 x 8 x 3
Press
95 x 5
115 x 3
135 x 2
150 x 6 x 3
moved well - RPE 8
CGBP
45 x 8
95 x 5
135 x 3
155 x 2
175 x 6 x 4
Surprisingly easy, double checked my plate math. RPE 7.
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