Friday, January 20, 2023
Squat @ 5'
45x5x2
95x5
135x3
185x1
225x1
245x1
275x5x3
Bench @ 4'
45x5x2
95x5
135x3
160x1
180x5x3
Chins
BWx4x3
Finally completed all three sets of the bench at 180. Yay!
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Friday, January 20, 2023
Squat @ 5'
45x5x2
95x5
135x3
185x1
225x1
245x1
275x5x3
Bench @ 4'
45x5x2
95x5
135x3
160x1
180x5x3
Chins
BWx4x3
Finally completed all three sets of the bench at 180. Yay!
Monday, January 23, 2023
Squat @ 5'
45x5x2
95x5
135x3
185x1
225x1
255x1
280x5x3
Press @ 4'
45x5x2
65x5
95x3
115x1
125x5x3 125x5x2, 125x4, 125x1
Clean @ 1'
45x3x2
95x3
115x1
130x3x5
Frequency for your presses, Ryan. You need to do them more.
If possible, add a light day (80% or so) for both pressing lifts on Saturday (assuming a standard M-W-F) schedule. It shouldn't take more than 40-45 minutes, but will help move both of them upward.
ETA: Or, at least, add a second session on that Saturday for the lift you only did once that week (e.g., If you Bench on Monday/Wednesday and Press on Wednesday, get another Light Press workout on Saturday).
That's a great suggestion Bill! Whether it's something I can put into action is another story. I try to take as much time with the kids as I can on the weekends to give my wife a break (my daughter's kindergarten is only 3 hrs a day), but next year, they'll both be in school for the full day. My wife will move her training to later in the day, and I'll have Mo, Tu, Th, and Fr to run the 4 day split!
Yep, I figured that going in, but I just wanted to plant the seed that if you can squeak in another session for both lifts, you'll likely see progress.
Having said that, I am a huge fan of the 4-day split. I had great success with it in 2022 and am looking forward to more in 2023. But first, the snow...
Wednesday, January 25, 2023
Squat (L) @ 4'
45x5x2
95x5
135x3
185x1
225x1
255x5x2
Bench @ 4'
45x5x2
95x5
135x3
165x1
182.5x5x3
Chins
BWx5x3
Friday, January 27, 2023
Squat @ 5'
45x5x2
95x5
135x3
185x1
225x1
255x1
285x5x3
Press @ 4'
45x5x2
65x5
95x3
115x1
125x5x3 125x5x2, 125x3, 125x2
Deadlift @ 4'
135x5
185x3
225x1
275x1
295x1 (h)
325x5 (h)
Definitely need to try to implement Bill's suggestion of more pressing to continue advancing. If I can't squeeze additional presses in this weekend, I may just make smaller jumps in weight. Today's deadlift marks my 5 rep PR. 325 has been my 1 rep PR for deadlift since 9/14/2016, but in fairness I haven't been doing any 1 rep deadlifts since then...
I've been mulling this over, Ryan. Perhaps throw that light bench/press at the end of your normal workouts, doing the other lift than the main work lift that day.
So this past week, on Monday 1/23 you'd do 80% Bench, then Wednesday 1/25 you'd do 80% Press, and so on. It would add about 20 minutes to your workout, but keep your days off free to focus on family.
Sunday, January 29, 2023
Press (L) @ 3'
45x5x2
65x5
95x3
105x1
115x5x3
Monday, January 30, 2023
Squat @ 5'
45x5x2
95x5
135x3
185x1
225x1
260x1
290x5x3
Bench @ 4'
45x5x2
95x5
135x3
165x1
185x5x3
Chins @ 2'
BWx6x3
Another storm off the Pacific rolled in on Sunday morning, with rain and strong onshore winds, making my decision not to surf an easy one. This allowed me to take advantage of Bill's suggestion to add a light day to help my struggling press. All good, as was today's session, though I'd be lying if I said memories of being pinned to the safety bars when attempting a 290 squat a few weeks ago weren't with me with every descent.