Fit for Fifty beginner log

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Sunday, 3/24/24
Weight: 185.2
Waist: 38.0

Dead (H)
135 x 5
225 x 3
285 x 2
340 x 3

Squat (L)
BW x 10, 45 x 5, 95 x 5 (Pause Squat)
115 x 5
145 x 3
185 x 2
240 x 5 x 3

Row
155 x 8
135 x 10

Off the next week visiting my daughter studying abroad in Madrid...pretty happy with my progress first quarter of the year.

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Tuesday, 4/2/24
Weight: 186.7
Waist: 38.5

Squat (H)
BW x 10, 45 x 5, 95 x 5 (Pause Squat)
135 x 5
185 x 3
235 x 2
280 x 5
235 x 7

Dead (L)
135 x 5
185 x 3
245 x 2
290 x 5

Lat pulldown
125 x 8
105 x 10

First workout since my week away on vacation in Spain. Pretty pleased that I was able to repeat my weight from my last heavy squat session (280 x 5 on 3/19) this time around and will plan to increase +5 for next workout. Switching from 4x/week to 3x/week lifting schedule and dropping my light deadlift day to only one set of 5 vs 3 sets of 5 prior to see. Hoping both changes will help me continue to increase on my lifts, especially deadlift which has been stuck at 340 x 3 for about a month.

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Wednesday, 4/4/24
Weight: 187.5
Waist: 39.0

Bench (H)
45 x 10
95 x 5
135 x 3
175 x 2
207.5 x 4
180 x 6

Press (L)
45 x 10
55 x 5
75 x 3
100 x 2
115 x 5
105 x 6

LTE
79 x 8
69 x 8

[red95blue]

Sunday, 4/7/24
Weight: 190.6
Waist: 39.5

Dead (H)
135 x 5
225 x 3
285 x 2
340 x 3

Squat (L)
BW x 10, 45 x 5, 95 x 5 (Pause Squat)
115 x 5
145 x 3
185 x 2
240 x 5 x 3

Row
155 x 8
135 x 10

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Tuesday, 4/9/24
Weight: 188.7
Waist: 39.0

OHP (H)
45 x 10
65 x 5
85 x 3
115 x 2
140 x 3
120 x 6

Bench (L)
45 x 10
75 x 5
115 x 3
150 x 2
180 x 8
170 x 8

Lat Raise
30 x 12/10/10

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Thursday, 4/11/24
Weight: 187.9
Waist: 39.0

Squat (H)
BW x 10, 45 x 5, 95 x 5 (Pause Squat)
135 x 5
185 x 3
240 x 2
285 x 5 (+5)
240 x 6

Dead (L)
135 x 5
185 x 3
245 x 2
290 x 5

Lat pulldown
125 x 10
105 x 10

Tied my squat PR at 285, looking forward to next session!

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Saturday, 4/13/24
Weight: 190.2
Waist: 38.5

Bench (H)
45 x 10
95 x 5
135 x 3
175 x 2
207.5 x 5
180 x 8

Press (L)
45 x 10
55 x 5
75 x 3
100 x 2
115 x 6
105 x 8

LTE
79 x 10
69 x 10

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Tuesday, 4/16/24
Weight: 188.6
Waist: 39.0

Dead (H)
135 x 5
225 x 3
285 x 2
340 x 4 **PR**

Squat (L)
BW x 10, 45 x 5, 95 x 5 (Pause Squat)
115 x 5
145 x 3
185 x 2
240 x 5 x 3

Row
155 x 8
135 x 10

[red95blue]

Thursday, 4/18/24
Weight: 189.0
Waist: 39.0

OHP (H)
45 x 10
65 x 5
85 x 3
115 x 2
140 x 2
120 x 7

Bench (L)
45 x 10
75 x 5
115 x 3
150 x 2
182.5 x 6
172.5 x 7

Lat Raise
30 x 12/12/10