Long week, forgot to update here. Rest times are all 6-8 minutes now and I felt like it helped a little, as does the belt. I missed squats again last Tuesday, so I'm deloading and I think once I get back up to about 265 I'm going to start incorporating the light squat day (80% of 5RM) in the middle of the week. Bummed about OHP already stopping after the 8 min rest helped me punch through 125. I'm well-rested, well-fed, and I'm resting as much as I need in order to feel recovered, I'm feeling like it might be time to use micro weights for the OHP, much to my displeasure. Also supplementing creatine since last week, figured it couldn't hurt.
Warm-up sets before each top set: empty bar 2x5 (135 lbs 1x5 for deadlifts), ~40%x5, ~60%x3, ~80x2
9/22
Squat: 280x5, 5, 3
OHP: 125x5x3
Deadlift: 325x5
9/24
Squat: 250x5x3
Bench: 185x5x3
Power Clean: 115x3x5
9/26
Squat: 255x5, 5, 3
OHP: 130x4, 3, 3
Deadlift: 330x5
Last edited by Ethan Bynon; 09-28-2020 at 04:08 PM.
I did my first use of light squats today. OHP was a success, in no small part to using the belt, finally getting back to using 45s on my OHP. Deadlift was close but I couldn't quite lockout at the top. It might be time to go to phase 3 of SS and alternate DL/PC on Day A and do chins on Day B. We'll see come monday.
10/1
Warm-up sets before each top set: empty bar 2x5, ~40%x5, ~60%x3, ~80x2
Light Squat: 215x5x3
OHP: 130x5x3
Deadlift: 335x4
Squats and Bench went just fine, power cleans were a mess. Still struggling to catch properly at the top.
10/3
Warm-up sets before each top set: empty bar 2x5, ~40%x5, ~60%x3, ~80x2
Squat: 265x5x3
Bench: 195x5x3
Power Clean: 125x3, 2, 2, 2, 1
Neglected my log due to combination of busy and a recent illness. I tried to lift today and I couldn't even do 135 on my squat warm-up, so I'm taking a break from lifting to recover from my illness, at least until I stop vomitting 2/day.
Warm-up sets before each top set: empty bar 2x5, ~40%x5, ~60%x3, ~80x2
10/6
Squat: 270x5x3
OHP: 135x5x3
Deadlift: 335x5
10/8
Light Squat: 225x5x3
Bench: 200x5x3
Power Clean: 125x3x5
10/10
Squat: 275x5x3
OHP: 140x1, 3, 2
Deadlift: 340x5
10/13
Squat: 280x5x3
Bench: 205x5x3
Power Clean: 130x3, 3, 2, 2, 2
I have stopped vomiting and wishing for death, so I returned to gym today. Threw out my back while vomiting 2 days ago which made returning to gym a pain, but I trucked through it without any real problems. Deloaded everything by about 10%, working my way back up.
Warm-up sets before each top set: empty bar 2x5, ~40%x5, ~60%x3, ~80x2
Squat: 255x5x3
OHP: 125x5x3
Deadlift: 315x5
Little late but here are my two most recent sessions. Nothing remarkable, just working my way back up after the deload from being sick.
Warm-up sets before each top set: empty bar 2x5, ~40%x5, ~60%x3, ~80x2
10/24
Squat: 260x5x3
Bench: 190x5x3
Power Clean: 115x3x5
10/27
Squat: 265x5x3
OHP: 130x5x3
Deadlift: 320x5
Last edited by Ethan Bynon; 11-17-2020 at 05:15 AM.
I got sick again (this time a coughing snotty cold) so I avoided using the gym to avoid passing it on to my family that also uses the equipment. Normally no one would care, but having a cold in California is like being a leper, with your job refusing to let you work until you get tested and PROVE you do not have the "deadly COVID". Whatever. I got better and went back, but I forgot to log it here, so now I'm getting back on the horse.
Warm-up sets before each top set: empty bar 2x5, ~40%x5, ~60%x3, ~80x2
10/30
Light Squat: 215x5x3
Bench: 195x5x3
Power Clean: 120x3x5
SICK
11/7
Squat: 255x5x3
OHP: 125x5x3
Deadlift: 315x5
11/9
Squat: 260x5x3
Bench: 190x5x3
Power Clean: 115x3x5
11/11
Light Squat: 210x5x3
OHP: 130x5x3
Deadlift: 320x5
11/13
Squat: 265x5x3
Bench: 195x5x3
Power Clean: 120x3x5
11/15
Light Squat: 215x5x3
OHP: 135x5, 4, 3
Deadlift: 325x5
Snuck in an extra day on the 15th since my next training day will be on the 17th, failed on the OHP, so I'm going to try for some longer rest times next time in addition to keeping up eating and sleeping well.
I decided to return to chin-ups and I am quite embarrassed by how much weight I've gained, as I can barely do 6 chin-ups now at 240 lbs (25% bf). I feel physically uncomfortable being this heavy, so I am going to return to doing regular conditioning and eat at a small deficit (about -250 TDEE) to cut a little weight, at least until either my lifts all begin to slow down progression or my body fat at least gets under 20%.
11/17
Warm-up sets before each top set: empty bar 2x5, ~40%x5, ~60%x3, ~80x2
Squat: 270x5x3
Bench: 200x5x3
Power Clean: 125x3x5
Chin-Ups: 6, 3, 3