Continuous Forward Progress

[RyanW]

Congrats on the PR!

Thanks!

[RyanW]

Nov 5, 2024

Weight: ?

Squat
255 x 5
255 x 5
255 x 5

Press
90 x 5
90 x 5
90 x 5

Deadlift
300 x 5

Nothing much to note today. Everything went well.

[RyanW]

Nov 7, 2024

Weight: 195

Squat (80%)
205 x 5
205 x 5
205 x 5

Bench Press
155 x 5
155 x 5
155 x 5

Power Clean
140 x 3
140 x 3
140 x 3
140 x 3
140 x 3

Feel a bit of a sinus thing / minor cold coming on. Blood sugar has been elevated the last 2 days or so. Hopefully I can shake it before heavy squat day on Sat. Power cleans felt uncoordinated. Not sure it’s due to the weight getting closer to my actual limits or the sickness.

[RyanW]

Nov 9, 2024

Weight: 196

Squat
260 x 5
260 x 5
260 x 5

Press
92.5 x 5
92.5 x 5
92.5 x 5

Deadlift
305 x 5

Recorded video of squats and deadlifts for the first time in awhile. Got some stuff to work on- for squats, chest up, elbows not as high when unracking and walking out, getting knees a bit more forward and stay there during the bounce; for deadlifts, focus a bit more on keeping lower back extended.

Squat Set 2
Deadlifts

[RyanW]

Nov 12, 2024

Squat
265 x 5
265 x 5
265 x 4

Bench
157.5 x 4
157.5 x 3
157.5 x 3

Ran out of time for PC. Disappointing, will analyze later.

[RyanW]

Nov 14, 2024

Squat (80%)
215 x 5
215 x 5
215 x 5

Press
95 x 5
95 x 5
95 x 5

Deadlift
310 x 5

Successful day. Worked on squat grip/chest lifting/upper back tightness. Feels like I get it right 1 out of 3 sets. Press went well and deadlifts were smooth.

[RyanW]

Nov 16, 2024

Squat
265 x 5
265 x 4 (failed 5th rep)

Left gym and came back 5 hrs later

Bench Press
157.5 x 5
156.5 x 5
157.5 x 5

Chins
BW x 2,1
Assisted #8 x 5,5

Felt weird in the morning. I can not seem to get my grip / bar / elbow position correct. Started to feel left elbow pain during warmup and it stayed. I don’t know it it’s because I’m putting weird stress on the elbow joint to get my hand into place, or allowing the hand to support some weight. It feels like ulnar nerve pain (felt it before when throwing baseballs too hard without warming up) once it gets going. I was not really in the right mindset to work through the squats and failed last rep of second set. After that I tried to do a back off set but was sort of in shock. Tried warming up for Bench, and my arm was basically shaking at light weights. Decided to leave at that point, and was able to return later. Got the Bench sets in, no open platforms so did chins instead of power cleans.

[RyanW]

Nov 18, 2024

Squat
215 x 5
215 x 5
215 x 5

Press
97.5 x 5
97.5 x 5
97.5 x 5

Power Clean
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3

Decided to do a workout today because I won’t be able to tomorrow. Did 80% squats again. Tried to take a wider grip but still ended up feeling some elbow pain. Hopefully that will subside over the next few days. Next workout I will attempt 265 again and see what happens.

Press moved ok, a couple of reps almost lost forward. Power clean was ok as well. Not sure when I should switch to 2.5 lb jumps. I guess when 5 lb stops working.

[RyanW]

Nov 23, 2024

Squat
265x3 (failed #4)
225x5,5

Bench
160x5
160x3
160x4
160x2

Assisted Chins
#6 x 5,4 4

Got to reset squats. Irregular training plus lack of sufficient stress has not led to desired adaptation. Bench has been close to failure the last few sessions, so hopefully I did enough to be able to get 3 sets of 5 next time with 160. Also used a bar with very slippery collars (maybe bearings rather than bushings?) which I’ve found now is not ideal for bench. Will get back into my typical routine next week.

[RyanW]

Nov 26, 2024

Squat
235x5,5,5

Press
100x3,3,3,2,2

Deadlift
315x3,2

Hoping this will be the start of a good string of regular workout timing. Squats were harder than they should be. I failed 4th rep of 1st set of Press, so tried to do 5 sets of 3 but didn’t get it. Will try again next workout. Similar story for Deadlift. 4th rep didn’t move past a few inches off floor. Tried another set of 3 and got 2. Will try for a complete set of 5 on Saturday. Felt good to pull 3 plates for the first time, even though I didn’t complete the set.