Ryan's Training Log

[rkjohns1]

Hi Hooper!

Thanks for the comments and feedback! I'm planning to order a 3" belt in a day or two so hopefully I'll have it soon after I return from vacation. I continue to use my 4" belt for squats, but not for the deadlift.

I wish I could say the 240 is a typo, but it's not. I'm actually embarrassed to say this, but I've maxed out my weights that I currently have on hand. Another purchase I need to make is an additional set of 45lb plates. Knowing this vacation was coming, and a 10% reset, I thought I would be able to hold off on that purchase, but once again my barbell math failed me.

Thanks for stopping by!

[David Hooper]

Haha I only wish the dumbest thing I've done with weights is to not have enough on hand. :-) Watching your squats, I have no doubt you'll be in the 400s on deadlifts in no time. Enjoy the vacation!

Oh, and depending on how long you're gone, don't underestimate the de-load. I did and paid for it dearly (3 weeks, a 10% reset, and DOMS for days). I found that the loss of strength isn't nearly as significant as the loss of ability to handle a heavy lifting session.

[rkjohns1]

W3D3 - Friday, July 23, 2021

Squat: 190x5x3
Bench: 135x5x3
Deadlift: 220x5x1

I'm back after a two week vacation. I've reset by going down 10% from my previous lifts.

[Mr. Bingley]

hope you had a nice time!

hope your new weights come in soon

[rkjohns1]

Thanks Mr. Bingley! It was a great vacation, catching up with family after 18 months was really nice. The weights have been ordered, I just need to pick them up tomorrow!

[rkjohns1]

W4D1 - Monday, July 26, 2021

Squat: 195x5x3
Press: 90x5x3
Deadlift: 225x5x1

I was sore over the weekend after Friday's workout, so I only went up 5 lbs on the squat and deadlift today. Press weight is 10% less per the reset guidance after two weeks away from training. Another issue with my current belt occurred today - a sharp, pinching feeling in the right-side inner hip crease when at the bottom of my squat. I suffered through the first two work sets, and removed the belt for the third work set. A Dominion belt has been ordered, and can't get here soon enough!

[rkjohns1]

July 27, 2021 Weigh-in: 165.4 lbs, a 0.6 lb decrease from July 6.

I was hoping to at least sustain my body-weight during vacation, but it wasn't in the cards. Oh well, it's only a 0.4% decrease in body-weight compared to a 10% decrease in weights, so I won't sweat it.

[rkjohns1]

W4D2 - Wednesday, July 28, 2021

Squat: 200x5x3
Bench: 140x5x3
Deadlift: 235x5x1

[rkjohns1]

W4D3 - Friday, July 30, 2021

Squat: 205x5x3
Press: 95x5x3
Deadlift: 245x5x1

I definitely need to get some chalk, the deadlifts are getting a little slippery. I received an email from Dominion saying that my belt and deadlift jack are shipping today (yay!)

[rkjohns1]

W5D1 - Monday, August 2, 2021

Squat: 210x5x3
Bench: 145x5x3
Deadlift: 255x5x1

I used the alternate grip on the deadlift work set this morning which helped me to focus on the lift, and not my loosening grip. I will continue to use the double overhand grip for all warm up sets.

The 210 squat today felt much easier than when I did it back on July 7. I have been focusing on my form based on the feedback I received from my squat form check. Looking down, keeping my chest pointing down, utilizing the down to up rebound, and driving the weight up with my hips are the cues I focus on as I approach the bar.