11 October 2013
Overhead Press: 3 x 5 x 100
Deadlifts: 1 x 4 x 335, 1 x 2 x 335, 1 x 1 x 335
Leg Extension: 3 sets of 8ish, weight varied
Comments: Overhead press was pretty easy. Grip is giving out first on the deadlifts, although lower back is folding some too. I’m doing leg extensions to hit quads since squat rack is pretty much always taken. It seems to hit them reasonably well.
4 November 2013
Weight: 181
Bench Press: 3 x 5 x 155
Chin-ups: 3 x 5 x +45
Squats: 3 x 5 x 135
Comments: Today was first day back (missed 3 weeks because sick/lazy) so my weights were light. My weighted chin-ups were surprisingly good.
I’m going to slowly bulk to 190 and then re-assess. Will probably go up to 200.
11 November 2013
Weight: 182
Squat: 3 x 5 x 155
Overhead Press: 2 x 3 x 115, 1 x 2 x 115
Chinups: 2 x 5 x +50, 1 x 4 x +50
13 November 2013
Weight: 183
Squat: 3 x 5 x 165
Bench Press: 3 x 5 x 155
Deadlift: 1 x 5 x 225
Comments: Everything was easy.
15 November 2013
Squat: 3 x 5 x 175
Overhead Press: 2 x 5 x 105, 1 x 4 x 105
Chin-ups: 2 x 5 x +50, 1 x 4 x +50
Comments: Squats were easy. Overhead press I was just guessing where I was at–looks like I’ve found it. Chin-up progress is slow because it is more developed and because I’m sick.
18 November 2013
Squat: 3 x 5 x 185
Bench Press: 3 x 5 x 165
Deadlift: 1 x 5 x 275
Comments: Squats were still easy, although I’m still getting a feel for the depth. Bench press was also easy. I narrowed my stance to shoulder-width on the deadlift like Rippetoe suggested. It did indeed feel shorter and stronger, but it seemed to put a little more weight on my lower back.
20 November 2013
Squat: 3 x 5 x 195
Overhead Press: 3 x 5 x 105
Chin-ups: 3 x 5 x +50
Comments: I narrowed my stance on the squat, which helped my hip discomfort. My back is still rounding some–I think because I’m breathing during the rep. Overhead press was good. Time to start micro-loading. Same with the chin-ups.
22 November 2013
Squat: 3 x 5 x 205
Bench Press: 3 x 5 x 175
Deadlift: 1 x 5 x 295
Comments: Squats and bench press weren’t bad. I’m still working on my squat form. Deadlifts tired out my back. Not sure if I’m doing something wrong.
25 November 2013
Weight: 190
Overhead Press: 3 x 5 x 107.5
Chin-ups: 3 x 5 x 52.5
Squat: 3 x 5 x 215
Comments: Overhead press wasn’t bad. Chin-ups were a bit difficult. Squats were a bit taxing on my back. Still working on my form. I think I need to stick my butt out more.
27 November 2013
Squat: 3 x 5 x 225
Bench Press: 3 x 5 x 185
Deadlift: 1 x 5 x 315
Comments: Everything was fine.
29 November 2013
Overhead Press: 3 x 5 x 110
Chin-ups: 3 x 5 x +55
Squats: 3 x 5 x 235
Comments: Overhead press and chin-ups are getting a bit more difficult. I need to be careful with my squat form–I’m starting to hurt my back. I need to focus on not going too low and looking straight ahead. I also did high-bar for the 1st set, which was a mistake.
2 December 2013
Weight: 194
Bench Press: 2 x 5 x 195, 1 x 4 x 195
Misc. Squats and Deadlifts
Dumbbell Curls: 1 x 5 x 35, 2 x 5 x 45
Comments: I was a bit worn out today because of laxative. Reached peak on bench press today. Still trying to figure out my squat form. I think I need to figure my form out and then switch to 5 lb increments. I’m thinking about adding in barbell curls.
My main issues with my squat are the bar placement, my depth, and my lower back rounding. My book is coming in so I will check on those issues.
Edit: I think part of the problem may be me squatting in squishy shoes. I will buy new shoes and see if that fixes things.
Edit 2: Bought new shoes. Stronglifts says the back pain is probably 3 things. First, pushing butt back while in high bar–so switch to low bar. Second, going too deep. Third, not tensing abs.
So I need to stretch shoulders (for low bar) and hamstrings (for depth).
4 December 2013
Chin-ups: 2 x 5 x +57.5, 1 x 3 x +57.5
Squats: 3 x 5 x 245
Overhead Press: 2 x 5 x 115, 1 x 4 x 115
Comments: Chin-ups were okay. I wore different shoes this time, and squats were easier on my back. I just went down too low. They didn’t have the right plates, so I jumped a little on the overhead press. It was okay, though.
6 December 2013
Squats: 3 x 5 x 255
Bench Press: 3 x 5 x 195
Deadlifts: 1 x 5 x 335
Comments: Squats were okay. I need to keep stretching hamstrings and force my knees out. Bench press was okay, just need to keep eating. Deadlifts were also okay, though my grip was giving out.
9 December 2013
Weight: 194
Squats: 3 x 5 x 265
Overhead Press: 3 x 5 x 115
Barbell Curl: 1 x 5 x 100, 1 x 3 x 100, 1 x 4 x 95
Comments: I need to bump up my eating or my weights will stall. Squats were fine although my back rounded a bit. Overhead press was okay. I went too heavy on my first day with barbell curls–I should bump that down next time. I skipped chin-ups today because we were in a hurry for Bradley’s shift.
11 December 2013
Bench Press: 3 x 5 x 197.5
Squats: 3 x 5 x 270
Deadlifts: 1 x 3 x 340
Comments: Bench press wasn’t bad. Squats were pretty difficult, but were easier when I narrowed my stance. My back was weak after them though. My grip gave out on the deadlifts. Maybe because I had no chalk.
13 December 2013
Squat: 3 x 5 x 275
Deadlift: 1 x 5 x 340
Bench Press: 2 x 5 x 200, 1 x 4 x 200
Comments: My weights and belt seem to have disappeared, so I had to change my routine. Everything was fine. My bench didn’t go up because I had just done it 2 days ago so not as much time to grow stronger.
16 December 2013
Squat: 3 x 5 x 280
Dips: 2 x 5 x +45, 1 x 4 x +45
Chin-ups: 1 x 3 x +57.5, 2 x 5 x +0
Comments: Squats weren’t bad. Dips were a bit difficult because this was my first day doing them. Not sure why chin-ups were difficult–probably just because it had been a while.
18 December 2013
Squats: 1 x 5 x 285, 1 x 3 x 285, 1 x 4 x 285
Overhead Press: 3 x 5 x 120
Deadlift: 1 x 5 x 345
Comments: Went too low on the squat and lost my leverage so I couldn’t get back up. Probably could have gotten 5 reps on the last set but I didn’t want to push myself after failing a set. Overhead presses were fine. My form was bad on the deadlift but I finished the set anyway.
20 December 2013
Bench Press: 3 x 5 x 200
Squats: 3 x 5 x 285
Pull-Ups: 1 x 5 x +45, 2 x 4 x +45
Comments: Bench press wasn’t hard, although the bench was annoying at Anytime Fitness. Squats were okay–I was trying a new, really deep bouncy style that seemed to work well. Pull-ups have been surprisingly difficult. I guess because of the weight gain.