Great way to start the year off.
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Great way to start the year off.
Thanks Jerry!
Summary
Mon 1-2-23
Body forgot
Fat 23.8
Squat 260 x 3 and 240 x 3,3
Bench 167.5 x 2 and 155 x 3,3
Rack pull 370 x 5
Lat chins 232.5 x 5,5,5
Thu 1-5-23
Body 218.4
Fat 23.8
Squat pause 270 x 1 and 227.5 x 5,5
Press 125 x 2 and 117.5 x 3,3,3,3
Deadlift 320 x 5,5
Band chins tiny 5,5,5
Sat 1-7-23
Body 218.1
Fat 23.8
Squat 280* x 1 and 240 x 3 and 225 x 5,5
Bench 140 x 5,5,5,5,5
Deadlift 350 x 1 and 280 x 5,5
Band chins tiny 5,5,5
Summary
Wed 1-11-13
Body 217.9
Fat 23.8
Squat 262.5 x 3 and 245 x 3,3
Pin press 140 x 2,2,2,2,2
Deadlift 350 x 1 and 285 x 5,5
Lat chins skipped
Sat 1-14-23
Body 219.0
Fat 23.8
Squat pause 272.5 x 1 and 230 x 5,5
Bench 170 x 2 and 157.5 x 3,3
Deadlift 325 x 5,5 pretty hard, Adam will cut my volume
Band chins tiny 5,5,5
Mon 1-16-23
Body 218.1
Fat 24.6
Squat 282.5* x 1 and 242.5 x 3 and 227.5 x 5,5
Press 127.5 x 2 and 120 x 3,3,3,3
RDL 285 x 8,8,8 gotta get straps!
Neg chins 5,5,5
Fantastic work, Richard!
Thanks Bill !
Summary
Wed 1-18-23
Body 217.8
Fat 24.6
Squat 265 x 3 and 245 x 3,3
Bench 142.5 x 5,5,5,5,5
Deadlift 355* x 1 and 290 x 5,5
Lat chins 235 x 5,5,5
Fri 1-20-23
Body 219.2
Fat 24.6
Squat pause 225 x 5,5,5 with a 3 second pause at the bottom. Really gassed after. Told Adam that 3 sec pause is a lot harder than the 2 sec I’m used to. He said doing 5s when he said 3s is hard too. Doh!
Pin press 142.5 x 2,2,2,2,2
RDL 290 x 8,8,8 whew my straps came.
Band chins tiny 5,5,5
Sun 1-22-23
Body 218.1
Fat 23.8
Squat 285* x 1 and 245 x 3 and 230 x 5,5
Bench 172.5 x 2 and 160 x 3,3
Deadlift 330 x 3,3
Negative chins 5,5,5
Note on chins, my lat machine chins are 50% rows, my band chins are nose and eyes high, and my negatives are still plummety. But I can taste a real honest to goodness chin up in my future. Last seen at least 35 years ago.
Summary
Sat 1-25-23
Body forgot
Fat 23.8
Squat 267.5 x 3,3,3 forgot two sets were backoffs
Press 130 x 0,0 and 122.5 x 2,gave up.
Deadlift 360* x 1 and 295 x 5,5
Lat chins skipped
Mon 1-27-23
Body 218.2
Fat 26.4
Squat pause 230 x 3,3,3
Bench 145 x 5,5,5,5,5
RDL 295 x 8,8,8
Band chins skipped
Wed 1-29-23
Body forgot
Fat 23.8
Squat 290* x 1 and 245 x 3 and 230 x 5,5
Pin press 145 x 2,2,2,2,2
Deadlift 335 x 5,5 with my new Texas deadlift bar (let’s not do the need vs want). Wow aggressive knurl. My other bar is mild. My baby soft hands need to toughen up to match my thumb hook grip calluses.
Negative chins skipped
A new piece in the gym sure keeps the interest up.
I almost think that's just the new Texas bar feel.
I remember when I first used my Texas Power Bar back in 2020, I thought it felt like a cheese grater compared to the globo gym bars I used before the 'Vid lockdowns. But after a few sessions, I never noticed the knurl. Then this past November they ran deals on "blemished" bars, so I went to nab another Power Bar. A mis-click on my end and I ended up with a Texas All American Bar, which was advertised as having a more gentle knurl to facilitate the Olympic lifts. That "gentle knurl" felt like a cheese grater. But now, I don't even notice, even when I switch between bars during the same workout.
So give it a few more workouts and you probably won't even notice, even during the hook grip.
Keep at it, Richard!
Thanks Bill, I’m praying for calluses fast!
Summary
Fri 2-3-23
Body 217.5
Fat 23.8
Squat 270 x 3 and 245 x 3,3
Bench 175* x 1 and 162.5 x 2,2 was to be a heavy double and light trips. But, but it’s a PR and at week 102 I just hit Coach Raghavan’s TWO week goal, who is he training?!
Deadlift 365* x 1 and 300 x 5,5
Negative chins 3,3,3
Sun 2-5-23
Body forgot
Fat 23.8
Squat pause 232.5 x 3,3,3
Press 130 x 1,1 was to be a double 120 x 2,2,2,2 was to be trips
RDL 225 x 5,5,5 was to be 300 x 8,8,8 but my lower back was smoked all day.
Chins skipped
Tue 2-7-23
Body 218.5
Fat 23.8
Squat 292.5* x 1 and 235 x 5,5
Bench 147.5 x 5,5,5,5,5
Deadlift 340 x 3,3
Partial chins 5,5,5
Summary
Thu 2-9-23
Body 217.2
Fat 23.8
Squat 272.5 x 3 and 245 x 3,3
Pin press 147.5 x 2,2,2,2,2
Deadlift 370 fail was to be a single and 305 x 5,5
Negative chins 3,3,3
Sat 2-11-23
Body 220.9
Fat 23.8
Squat pause 235 x 3,3,3
Bench 177.5 x 1 and 165 x 1,1,2 messed up my notes was to be 3,3
RDL 250 x 8,8,8
Partial chins from the bottom 3,3,3
Mon 2-13-23
Body forgot
Fat 23.8
Squat 295* x 1 wobbly and 237.5 x 5,5
Press 132.5* x 1 and 122.5 x 1,1,1 was to be doubles
Deadlift 345 x 3,3
Partial chins from the middle 5,5,5