Year end goals:
Squat 300 lbs
Romanian deadlift 400 lbs
Leg press 800…okay, I really want 1000 lbs
Bench 200 (goal met September 27th)
Week of 07-01-2009
Squat 105
Deadlift 155
Leg press 400
Bench…crap, I forget…I think 105
Notes: This was basically the first week of squats. Lots of weak support muscles. Need to work on grip for deadlift. Leg press was done the day after the main leg day and can probably do another 50 easy. First time on the bench in years. Form and endurance sucks. Cardio totally sucks…recovery time between sets is horrendous. Biking 20 minutes most days and jogging 2 laps M-Th.
Felt like I could leg press 500 lbs, but ran out of time before the break. My squat and deadlifts were both done on a day I was really tired. I missed squatting down far enough a couple times. Deadlifting 155 was easy. I tried 175, but was too tired to maintain proper form.
Squat was done with more emphasis on increasing the weight of surrounding sets. Deadlift was done with hooks. Leg press was only 6 reps at 550 lbs with only a warm up set at 250 lbs…heart could’ve done more, but legs were too tired after squats and leg press.
No bench this week. I did tons of assisted dips instead of bench and presses.
Monday weight just under 213 lbs. As of Monday evening I can fit back into 40" jeans nicely.
Squats were challenging, and I was going a little fast, and I may not be going low enough. The very bottom of my lower back felt like giving up on my RDL’s, which is why I stopped at 7. My leg exercises on Tuesday may have been hindered by doing some sprints on Monday.
Saturday leg workout was in 100 degree heat wave, so lifts may have suffered somewhat. I took much longer breaks between sets to cool down.
I’ve been cutting back on workouts due to illness and my golfers elbow tendonitis in my left elbow that’s making pulls hurt.
Leg press
Squat 195x5
RDL 285x6 did a variation closer to rack pulls with the catch bars set at #1 and putting it down gently for the most part and fully deloading
Bench 190x5, 200x4
In less than a month I’ve lost a little more than 15 lbs of body fat while gaining a couple of pounds according to the body fat test I took today, Sep 25th. I believe the last time I tested was on August 31st.
This was tested using a Tanita TBF-410. It’s not the most accurate testing device out there, but even if it’s 50% off, I still made gains that I’m very VERY happy about.
Leg press 700x8
Squat (half) 265x8 from dead stop at bottom, catches at 12, hook at 17.
RDL
Bench
Pulled my right inner thigh muscle doing leg presses. My inner thighs were feeling slightly tight and sore. Got 14 plates for 8. Threw on another plate and the muscle pulled on the first rep. This was on Tuesday. I skipped Monday.
Coach wasn’t present on Wednesday. Gym was closed for installing new equipment on Thursday…did half squats on Friday and didn’t workout on Friday or Saturday. Ugh, crappy week.
Leg press…this machine is gone, and my goal with it
Squat (half) 285x5 from dead stop at bottom, catches at 11, hook at 17.
RDL 295x8 from dead stop on catchs at 1
Bench 205x5, 210x5
I only did half squats again on Monday and Friday because I still can’t squat deep without my inner thigh hurting. On Wednesday I can squat down again fully again without weight. On Thursday doing adductor work hurt, but I can squat fully in weightlifting form almost without pain.