Same with curls.
8 April 2011
Weight: 218
Lifts (Day 25):
Squat: 3 x 5 x 320
Overhead Press: 3 x 5 x 107.5
Chinups: 8, 5
Dips: 10, 7
Comments: Squat wasn’t too bad, but I tried out a belt (the bad kind) for the first time today on the last set. I think it just threw me off because it made my breathing weird and placed uneven pressure on my back. My back still kind of hurts. Overhead press wasn’t bad at all. Fewer sets worked okay for the chinups. Same with the dips.
My weight continues to stay constant. I think this is because I didn’t have breakfast this morning. Still not sure if this is a good or a bad thing. I’ll call it neutral until my strength starts stalling, but I’ll continue eating as if I’m trying to bulk. Worst case scenario, my weight stays the same and I gradually become more lean.
11 April 2011
Weight: 220
Lifts (Day 26):
Bench Press: 3 x 5 x 200
Barbell Curl: 3 x 5 x 90
Goblet Squat: 2 x 10 x 75
Comments: Bench press wasn’t too bad, although I struggled some with the last rep. I also struggled some with the last rep of the barbell curls. Due to my back still being sore from belt misuse on Friday, a crowded gym, and time constraints, I skipped squats and deadlifts.
Weight is going up again, which is good.
13 April 2011
Weight: 221
Lifts (Day 27):
Overhead Press: 3 x 5 x 110
Chinups: 8, 5
Dips: 10, 8
Squats: 3 x 5 x 325
Comments: Didn’t have much juice today because I made the mistake of taking a caffeine tablet last night at 11 pm to work on my JP. I couldn’t go to sleep until about 6 or 7, which means I was running on about 2 hours of sleep plus the 3 or 4 hour or nap I grabbed later. But overhead press was easy. Chinups were okay. Dips were also okay–I did more up and down this time instead of the chest kind. Squats were fairly tough but mostly on my lower back. I think that had to do with me doing them last and me being tired.
Weight is 221. Cut starts tomorrow. My goal is to be 205 with a 33 inch waist by June 13, 2 months from today.
15 April 2011
Weight: 216
Lifts (Day 28):
Bench Press: 1 x 5 x 205, 1 x 4 x 205, 1 x 3 x 205
Squat: 3 x 5 x 330
Chinups: 1 x 5 x 231, 1 x 3 x 231, 1 x 2 x 216
Comments: Bench press was pretty difficult today. Probably should have used a 2.5 lb increment. Squat was also difficult, although I got all my reps in. I would have done more on the chinups but the weight was hanging strange and hurting my back. I really need to figure out how to fix my form so my back quits being my limiting factor. I don’t want to have to give up deadlifts, but right now my back is so worn out after squats that I’m not sure what else to do. Perhaps it’s time to order a belt.
Weight is dropping quickly as expected. In another day or two all my extra water weight should be gone and I can see the pace better.
Should note that today was my first day using the Vibrams to workout. Really liked them. When I’m squatting I don’t feel my feet moving around in the shoes.
Read a bit about squats and back pain. I think I need to switch back to low bar and hold my breath during squats. I read something on stronglifts that said if you squat too far back on high bar then the center of gravity is too far ahead of you, straining your back. Then me breathing in on the way down means my abs aren’t flexed, and my back is rounding because of lack of support. I think that will help and I won’t have to get a belt.
18 April 2011
Weight: 216
Lifts (Day 29):
Squats: 3 x 5 x 335
Overhead Press: 3 x 5 x 112.5
Chinups: 8, 5
Dips: 10, 5
Comments: Squats were pretty easy, since I moved the bar back a bit (but not all the way to low bar), tightened my stomach, and did them before my overhead presses. Overhead presses were fairly challenging, but doable. Chinups were fine. On my dips I didn’t wait long enough for my second set, hence the low reps.
Weight has stabilized, so I’ll maintain my current eating for a week and see how things go.
20 April 2011
Weight: 215
Lifts (Day 30):
Squats: 1 x 5 x 340, 1 x 4 x 340, 1 x 2 x 340
Bench Press: 1 x 5 x 205, 1 x 4 x 205, 1 x 3 x 205
Power Clean: 1 x 3 x 65, 1 x 3 x 85, 2 x 3 x 105
Ab Wheel: 3 x 5 x 2.5 squares (maybe a bit less on the first one)
Comments: Belt did not help on the squats, it made them worse because I couldn’t breathe. I think that’s why I didn’t finish the rest of my sets, to be honest–I got winded early. Bench press was a bit better than last time even though the reps were the same, but it was still difficult. I tried out the power clean for the first time in a while. My main problem is that my elbows are below my wrists instead of in front of them. Ab wheel went well, will keep it in the routine and it should help on my squats.
I’m considering dropping down to 1 set of 5 since I’m on a caloric defict. If I complete all of my sets next workout, I’ll hold off on doing that, but if I don’t get all of them in, I’ll switch. I’d rather keep progressing on 1 set of 5 than gradually lose ground by resetting on a deficit.
25 April 2011
Weight: 215
Lifts (Day 30):
Overhead Press: 2 x 5 x 120, 1 x 4 x 120
Chinups: 8, 5
Squats: 1 x 1 x 340
Comments: On the overhead press I widened my grip and I think that help, although putting my elbows in front of the bar felt weird and may have been why I didn’t finish the last set (only did it on the last set). Chinups were normal. Squats were egregiously bad because I just generally felt like crap. I wonder if I’m getting sick: I’ve been tired and out of sorts for the past few days, and it’s not hard to believe this is carrying over into my lifting.
27 April 2011
Weight: 214
Lifts (Day 31):
Squats: 1 x 5 x 315, 1 x 1 x 315
Box Squats: 2 x 5 x 225
Bench Press: 3 x 3 x 207.5
Chinups: 8, 5
Ab Wheel: 3 x 5 x 2.5 squares
Comments: Squats have been strange for awhile. I’m thinking it’s just time to reset on them, so I’m going to switch over to box squats for a while so I can maintain a sense of progression. Bench press went fine. Even though I prefer 5 reps, 3 reps will allow me to keep bumping up the weight and prevent muscle loss. Chinups were normal. Ab wheel also went well, although I wonder if it’s supposed to hit my shoulders this hard.
2 May 2011
Weight: 213
Lifts (Day 32):
Overhead Press: 1 x 5 x 120, 1 x 5 x 115, 1 x 4 x 115
Chinups: 10, 5
Dips: 5 (just for fun)
Goblet Squat: 2 x 10 x 75
Comments: Overhead press was okay. Chinups were easier, I think because I just went until my feet touched the ground instead of full extension. Did a quick easy set of dips. Goblet squats were also pretty easy.
Weight continues to go down steadily.
6 May 2011
Weight: 212
Lifts (Day 33):
Box Squat: 3 x 5 x 235
Overhead Press: 1 x 5 x 115, 1 x 2 x 115
Dumbbell Curls: 3 x 5 x 40
Planks and Ab Wheel
Damn. I forgot to log my workout Wednesday. Oh well.
Box squat was fine, although my explosiveness could be better. Second set of the overhead press was weird–I guess I didn’t rest long enough. Felt like dicking around and did dumbbell curls. Did some planks and the ab wheel when I got back to my room.
Felt a twinge in my left shoulder (rotator cuff?) after my second dumbbell curl set, but I’m not quite sure if it means anything.
9 May 2011
Weight: 210
Lifts (Day 34):
Dips: 2 x 10 x 222.5 (bodyweight + 12.5)
Chinups: 6, 4, 3 x 222.5 (bodyweight + 12.5)
Goblet Squats: 2 x 10 x 90
Ab Wheel
Comments: Dips went surprisingly well. Haven’t done the number-crunching on the chinups yet, but I think I should have waited a bit longer before doing them, so they might be a little low. Goblet squats hit my core and cardio surprisingly well: I like the higher weight. Ab wheel is steadily getting better.
14 May 2011
Weight: 210
Lifts (Day 35):
Dips: 1 x 10 x 237.5, 1 x 3 x 257.5, 1 x 4 x 237.5
Chinups: 1 x 9 x bodyweight
Barbell Curl: 1 x 5 x 85, 1 x 3 x 85
Goblet Squats: 2 x 10 x 100
Ab Wheel
Comments: Dips were surprisingly easy, although doing dips with the 45 messed me up because it’s a bit too long. Chinups were fine. Was a bit rusty on the barbell curl. Goblet squats are great for conditioning–I might implement them this summer as GPP since they require minimal equipment. Ab wheel also went fine.
17 May 2011
Weight: 209
Lifts (Day 36):
Dips: 1 x 7 x 246.5, 1 x 6 x 246.5, 1 x 4 x 246.5
Chinups: 9
Barbell Curl: 1 x 4 x 90, 1 x 2 x 90
Goblet Squat: 2 x 10 x 100
Ab Wheel
Comments: Dips were more difficult. Chinups were okay. Barbell curl was more difficult than expected. Goblet squat was pretty easy. I’m not sure if I’m using correct form on the ab wheel.
15 November 2011
Weight: 197
Lifts (Day 1):
Chinups: 3 x 5 x 197
Bench Press: 3 x 5 x 155
Ab exercises
Comments: Coming back after a long break induced by a persistent back injury. It’s still hurting me some, but it’s fading. The exercises I did on my first day back were pretty easy, but I was trying to work my way back in and not push things.
Long-term Goals:
Bench Press: 1RM of 1.25x bodyweight (3 x 5 x 225 at 200 would work)
Squat: 3 x 5 x 350
Chinups: 3 x 5 with 70 pounds on
Abs: 20 hanging straight leg raises
Cardio: Sub-6 minute mile
17 November 2011
Lifts (Day 2):
Bench Press: 3 x 5 x 165
Chinups: 2 x 7 x 197, 1 x 5 x 197
Ab exercises
Comments: Back is getting better. Hopefully it keeps up. The exercises aren’t hard so far, especially on the bench press. I guess I retained more strength than I thought.
20 November 2011
Weight: 195
Lifts (Day 3):
Bench Press: 3 x 5 x 175
Chinups: 3 x 5 x 205 (195+10)
Ab exercises
Comments: Had to go on Sunday because it closed early on Saturday. I’ll slow down to 5 lb jumps on the bench press–I may have jumped too fast already, although 175 felt fine. Chinups were easy. Back seems to be healing, hopefully it will stay that way.
22 November 2011
Lifts (Day 4):
Bench Press: 3 x 5 x 180
Chinups: 3 x 5 x 210 (195+15)
Ab exercises and back exercises
Comments: Bench press is getting harder but is still ok. Chinups were more difficult on the last set, although that could have to do with rest periods and me having to hold the weight between my knees. Abs are coming along but still weak.
26 November 2011
Weight: 198
Lifts (Day 5):
Bench Press: 3 x 5 x 185
Chinups: 2 x 5 x 218, 1 x 3 x 218 (198 + 20)
Ab exercises and back exercises
Comments: Bench press wasn’t bad. Chinups were more difficult, although I think the belt helps. Back was a little more sore today than a few days ago, but not too much. Wasn’t able to workout on my normal schedule because the gym was closed over Thanksgiving, but I’ll make sure to stay on track.