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3/6/21
3x5 squats 220
5x3 power cleans 85
1x4 bench 165, 1x5 160 1x3 160
You can see bench didn't go well. Part of that was because I was out of time and didn't get to rest as long as I should have, but it's clear I need to be making smaller jumps in order to continue linear progression. I still don't have fractional plates though.
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Putting this in again because I accidentally deleted it when I went to edit a grammatical error.
I did the last set of presses lighter because I know I wouldn't have gotten another at 125. I wanted to do all the sets at 122.5 but my gym doesn't have the right plates to do that evenly.
3/4/21
3x5 squats 215
2x5 press 125 1x5 120
1x5 deadlift 290
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3/9/21
3x5 squats 225
3x5 press 125
1x5 deadlift 295
Squats felt good. I was excited to finally get 4 plates. Last time I attempted 125 on presses I couldn't get the 3rd set, but this time I was able too. We'll see how the next jump goes. Deadlifts are hard but I've never failed one yet.
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3/11/21
3x5 squats 230
5x3 power cleans 95
1x4 1x3 1x3 1x4 1x2 bench 165
As you can see bench sucked again. Checking my first three questions again; there's some work to be done on them. I've ordered a set of fractional plates now too for my press movements.
3/13/21
3x5 squats 235
3x5 press 125
1x5 deadlift 300
I repeated my 125 press because I didn't feel I could make a 5 lb jump. In hindsight I should have just gone for it, 125 felt easy. I guess that shows I had enough recovery for proper adaptation. My last rep on deadlift was probably the hardest I've ever had, part of that was because my form broke down though. I guess when I set it down after my 4th rep I got out of position, because on my 5th it went in a very round, inefficient line instead of straight up my legs as it should.
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3/16/21
3x5 squats 240
5x3 power clean 105
3x4 bench 165
Once again I failed on bench. The 5th rep wouldn't go up on all 3 sets. Going to do a 10% deload now and work my way back up.
On another note, my fractional plates came in so now I can make jumps in 2 lb, 1.5 lb, 1 lb and 1/2 pound increments. Going to start utilizing those on my press movements soon.
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3/19/21
3x5 squats 245
3x5 press 127.5
1x5 deadlift 305
Generally uneventful workout. Presses felt fairly easy, I'm excited to keep moving up with 2 1/2 lb jumps now that I have my fractional plates.
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3/21/21
3x5 squats 250
5x3 power clean 110
3x5 bench 150
I started my (roughly) 10% deload on bench. 150 moved pretty easily until the 5th rep, which slowed a little bit. So I'm hoping that means I got enough stress from it to result in somewhat of an adaptation. Squats were really grindey. I think my power clean form is getting better, they moved up pretty fast.
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Hey, do you have any videos of your press and bench? I feel like you can make better progress in those lifts.
The First Three Questions | Mark Rippetoe
Are you eating enough protein, like 200-250 grams a day?
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Brent, I'll get videos as soon as I can, it may not be this week though. I don't have a tripod or a good way to set up my phone for recording, so my wife will have to record them when she can get to the gym with me. As far as the three questions and diet, I've basically tried to eat more food and especially more high protein foods, as well as drink protein shakes. I don't actually track the calories and protein content of each meal though. Most of our meals are home made and I haven't found a good way to get accurate numbers from what we make. I probably need to start doing that, any suggestions?
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Just track your protein count. Guesstimate your home cook meals and track any food that's easy to count. Generally, most people don't eat enough protein(Hell, I was the same way.), once you get a habit of tracking, you'll have a good idea of what to eat in day-to-day life when training. Just use your calculator app to track on the go.
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