Squats
290x3x5, I may have missed the last rep. I think I counted correctly, but it didn’t feel like and I had great form.
Bench
180x3x5
Dead
285x1x5
Flat Knee Raises
2x20
Conditioning day
Jogged a little over 1/2 mile.
Greased the grooves of these w/ maybe a 1 min. light jog and 2 min. total rest
30m sprint up a hill x 2 w/ 2 min. rest
30m sprint up wide steps
30m sprint up wide steps, then 20m up a hill
40-50m sprint up a hill x 2 w/ 2 min. rest
30m sprint up steps then 20-30m up hill
50-60m up hill
longer jog
50-60m up hill
Could really feel my legs differently. When I first started, it seemed like the thrust of my hips was what was causing my acceleration. Midway, it was more my hamstrings. Towards the end, it felt like I was using my arms to drive forward.
Also, my right glute felt really activated the entire time, while my left never felt it much. The left leg began as the left quad, but then seemed to be left hammy a lot more. I have no idea what this means.
Followed it all by 2x20 flat knee raises, but fast this time.
Hamstrings really tight today… of an hour nap.
Squats
295x3x5, busted em out like a champ. Bent over a bit too far on the last rep, but I also went a bit deeper to make sure I hadn’t been cheating.
OHP
160x1x3
160x1x2, pushed 2nd rep
160x1x2, pushed
155x1x3, pushed last 2 reps
145x1x3
1 more session like this and I’ll need to reset.
Pull-downs
215x2x1.5
210x1x1.5
Squats
300x1x5
Off 5 minutes rest. Nailed it w/ perfect form, but my CNS went nuts and my shoulders and fingertips were tingling. My neck was kind of bothering me last night, so I hope it’s not related. Was supposed to crank out two more sets, but decided to err on the side of caution.
Bench
185x3x5
Chindowns
230x0
225x2x1.5
Flat Knee Raises
2x20
1x10
Mile Run
7:59
Fergy Complexes 654321
65 lbs
I really need to cut back on the weight on these and go for speed. I end up slowing down to rest and it becomes more like steady state.
Squats
300x3x5
Leaned forward just a tad too much. If I had two days rest coming, I’d jump up to 305, but I think I’ll crank these out one more time before making the jump.
OHP
160x0
160x1, pushed
135x1x3
deload next time
Power Clean
145x1x3
150x3x3
I had one more set to go on this, but I was late. I would have easily had it.
no stretchin after this workout… we’ll see how it turns out on Sunday.
Squat racks were all tied up, so benched first today. Cold and rainy out and probably could have dressed a bit warmer.
Bench
190x3x5
Squat
300x1
I knew it wasn’t happening today. I picked the bar up for a second attempt, but didn’t even try.
Front Squats
135x2x5
I was already warmed up, so I had to do something
Pulldowns
215x0
210x0
1 negative
WACKKKKKKKKKKK
Flat Knee raises
2x20
1x15
Minimal stretching today because I never really squatted. Going to have to start doing front squats in between reg squat days, which may require cutting back on conditioning. My squats stalled out before my other lifts anyway, so it will give them time to catch up.
Coming off 3 days rest (1 extra because I was fighting a cold, and 1 because I was just too busy).
Squats
305x3x5
killed it… felt easy. form struggled a bit on last rep, but went great.
OHP
145x5x3
Chindown
230x1.5
Assisted Chin up
15 lbs assistancex2x1.5 (cheated a bit by straigtening my legs)
1/2 mile jog
Bench
195x1x4
195x2x3
Kind of expected to stall on this… I might end up getting 3x5 out after all.
Front Squat
145x3x5
Started just above the hole
Power Clean
160x5x3
I hit a “sweet spot” on 1 of the reps and the bar just exploded up without much effort, which means I must have some serious form issues (I’m guessing I’m not leaning back enough).
Flat Knee Raises
2x20
1x16
Conditioning off of little sleep
160m sprint, 80s rest
80m sprint, 160s rest
120m sprint, 120s rest
120m sprint, 80s rest (this was supposed to be 160m, but I was getting winded)
50m sprint, 80s rest (was supposed to be 80m)
80m sprint
~10-15min rest
Fergy complexes, 654321, 45 lbs
just about a minute inbetween sets,
Was supposed to back squat today, but wasn’t feeling up to it.
Alternating between Front Squats and OHP since it was the same weight
150
3x5 Front Squats
5x3 OHP
Pulldown alternating w/ knee raises
215x1.5 (poor form)
Threw in a set of 5 fatman pulls in between
95x3.5
Flat Knee Raises
2x20
1x17 (may have lost count on this… didn’t feel like it
was supposed to rest today, but thought i could squeeze one in since i didn’t back squat yesterday. To compensate, I ate a lot more and even had carbs pre-workout. It didn’t seem to work… i’m looking forward to some rest.
Squat
310x1
310x0, picked it up and knew not today
225x1x5, why not?
Bench
195x2x1
185x1x2
Dead
195x1x5, shitty form.
and i’m on a few days rest.
Off plenty rest
Squat
310x1x2
That’s all I could do. I tried it a second set, and it didn’t go back up. My left hip feels a little strained now. Going to attempt 305 next time, but will deload after that, unless it’s really easy.
OHP
155x2x3
155x1x2
155x1x1
135x1x3
Chin downs
205x3x2.5
Been laying off because of the hip and life
Bench
195x3x5,4,3
Time to deload
Pulldown
210x1.5
Assisted pull-up
40 lbs x 1.5
1 negative pull up
Decided to test out the hip a bit today… feeling fine.
Alternated Front Squats and OHP
FS 155x3x5
OHP 155x5x3
Was supposed to DL, but I wanted to go easy on the hip, and it’s fine.
Chindown instead
210x3x2.5
Was hungry the entire time
Squat
275x3x5
Deload, but felt pretty heavy
Bench
175x3x5
Dead
265x1x5
Deload, was really trying to work on form… felt it a lot in my lower back, but overall didn’t feel right. This is especially frustrating because I used to have amazing DL form and I’m tall, so it’s supposed to be good.
Squat
280x3x5
OHP
160x1x3, pushed the last 2
155x1x2, pushed the second 1
155x0, missed it
135x1x3
155x1x3, pushed the last one
Fatman Pulls
1x6
Flat Knee Raise
2x20
1x17
Squat
285x3x5
back was kind of stiff before and throughout… could have gone down another couple inches on the last rep
Bench
185x3x5
form suffered a bit on last 2 reps
Chindown
215x1x1.5
215x2x2.5
Flat knee raises
2x20
1x18
Squat
290x3x5
OHP
160x4x3. but pushed it on last two reps on each set
160x1
Chindown
220x1x1.5
220x2x2.5
Flat knee raise
2x20
1x19
Front Squats
160x3x5
Bench
190x3x5
Fatman pull ups
1x6
Was supposed to DL instead of pulling today, but my right knee was bugging me after the FS.
I didn’t do knee raises for the same reason… still tender in the morning.