6/19/12
Squats
135, 155, 175 x 5
205 x 3
235 x 3
265 x 8
Finally had a great squat day. Probably a combination of not staying past 7pm at work and being 2nd week back to working out. Used the main rack that had a wooden platform and the perfect rack height, which probably made a small difference in racking out the weight. Happy with the results.
Front squats
155 x 10
155 x 10
155 x 10
155 x 7
155 x 8
Pretty much was dying trying to do these with 90 seconds rest. Last 2 sets, rested a bit longer but it was basically a test of wills to finish the sets.
Leg curls
70 x 4 x 10
80 x 10
Decided to make it quick, so rested 60 seconds between sets.
Threw in some overhead squat practice with the bar afterwards just for shits.
6/20/12
Bench
95, 115 x 5
135 x 5
155 x 3
175 x 10
115 x 5 x 10
Not used to doing high volume, so the last 5 sets were actually pretty difficult at 90 seconds rest.
Seated cable rows
80 x 4 x 10
90 x 10
DB flyes
30 x 3 x 10
6/22/12
Deadlift
155, 185, 225 x 5
275 x 3
315 x 3
345 x 5
Used straps for the last set, chalk for previous. Not super happy with form here, but somehow still avoiding any lower back injury. May have been more tired than last deadlift session but will figure out if I’ll back off on weight next week.
185 x 5 x 10
Pretty difficult to do on 90 seconds rest. Last 2 sets rested ~2 minutes between.
Incline situps
Level 4 3 x 12
6/26/12
Squat
135, 155, 175 x 5
225 x 5
255 x 3
285 x 3
Whaaaat, completely forgot I went 265 x 8 last week, so a little disappointed to only hit 3. However, there is a decent difference once I cross 275, so I think anything above that I might just struggle with going over 3 reps. Anyways, hope to slowly increase the assistance and see if that helps out.
Front squats
155 x 5 x 10
Tiring. All I can say.
Random snatches/OH squats with the bar.
Leg curls
80 x 5 x 10
Did this shit in ~7 minutes b/c it was almost 9:30pm and I was hungry.
6/27/12
Bench
75, 95, 115 x 5
135 x 5
165 x 3
185 x 10
Ah bench! These numbers look fairly ridiculous for me to type, but it’s pretty interesting not caring about something that 5 years ago meant a lot.
DB row
60 x 4 x 10
65 x 10
Not pushing myself at all, will definitely go heavier, but want to still keep rest period 90 seconds or less.
Flat bench again
115 x 5 x 10
High volume for me. Will keep up the boring but big accessory lineup for a couple more months to see how I like it. So far, I like it.
7/2/12
Deadlift
155, 195, 235 x 5
265 x 5
325 x 3
365 x 4
Ah, way the fuck off my schedule. Meant to to deadlift day last Friday, but since I was throwing a crawfish boil on Saturday and drinking heavily Friday night, and then didn’t want to deadlift hungover on Sunday, my hand was forced to deadlift Monday. Clearly priorities for the summer have been set. Used chalk up to 325, might just stop using straps and hook grip it and hope for the best on my last sets. Did 365 x 3, paused and reset, was a bit roundy on the 4th rep so just called it. Not doing so great with the high reps, but as long as I’m not missing I’ll keep increasing.
Deadlift
185 x 5 x 10
Pretty easy, though only took 90 second breaks for the first 2 sets. Had to go with 2 minutes afterwards.
1 set of 12 incline sit-ups, then realized it was time to go home, abs were fried.
[quote]CSEagles1694 wrote:
Where do you train?
CS[/quote]
I’m going to Chicago Fitness Center near Belmont and Lincoln. I just saw your Ed Coan log! That’s awesome! I used to go to Quads when I lived by the McDonald’s in Wrigley but moving further south and west puts it further away. Quads is a great place, probably my favorite gym. Chicago Fitness reminds me of the same kinda gritty atmosphere, but just with a lot less people which may be a good or bad thing.
[quote]Duodenum wrote:
[quote]CSEagles1694 wrote:
Where do you train?
CS[/quote]
I’m going to Chicago Fitness Center near Belmont and Lincoln. I just saw your Ed Coan log! That’s awesome! I used to go to Quads when I lived by the McDonald’s in Wrigley but moving further south and west puts it further away. Quads is a great place, probably my favorite gym. Chicago Fitness reminds me of the same kinda gritty atmosphere, but just with a lot less people which may be a good or bad thing.[/quote]
Thanks, man. I train at Quads on the south side. I’ve never been to the north side location. We have a running joke that the north side gym is fluffy compared to ours haha.
CS
[quote]CSEagles1694 wrote:
Thanks, man. I train at Quads on the south side. I’ve never been to the north side location. We have a running joke that the north side gym is fluffy compared to ours haha.
CS[/quote]
Haha, you’re right the location definitely is, but still a real good atmosphere and pretty much every piece of equipment ever made!
7/9/12
Squats
135, 155, 185 x 5
195 x 5
225 x 5
255 x 8
Probably had one more in the tank, but just called it an early set.
Front Squat
185 x 10
Apparently I thought I was deadlifting and loaded up 185. Realized during the set that it was a lot more than my normal front squats for 10 since it was super difficult. Finished off with switching to back squats.
Back squats
165 x 4 x 10
Fairly tiring, but a good weight to push. Tried to wait 90 seconds between sets but that would have been impossible, went with 2 minutes.
Leg curls
80 x 5 x 10
A real not-giving a shit series just to get some blood flow. Rested 60 seconds between sets.
7/10/12
Bench
95, 115 x 5
135 x 5
155 x 5
170 x 10
Slow and steady, still weak as shit, but I guess that’s what happens when you take upper body workout hiatuses.
DB row
65 x 10
65 x 10
65 x 10
70 x 10
70 x 10
Probly will just switch to 70s next time.
Bench
115 x 5 x 10
Flew through the set. Still have pretty shitty muscular endurance, little tiring towards the end. 60 seconds between sets.
7/12/12
Deadlifts
155, 195, 235 x 5
255 x 5
295 x 5
335 x 10
295 was a bit sketchy with just a hook grip so switched to straps for the last set. Got a bit of a rhythm going so happy with the results.
Deadlift
195 x 4 x 10
Difficult, only did 4 sets b/c the 5th would have been garbage. Wrists fried.
7/16/12
Squats
135, 155, 185 x 5
215 x 3
240 x 3
270 x 6
Not bad, felt slightly above full ROM at the bottom.
Back squats
165 x 5 x 10
Difficult but good.
Leg curl
80 x 5 x 10
7/19/12
Deadlift
155, 195, 235 x 5
275 x 3
315 x 3
355 x 5
Ah was an ok set. Will see how 375 goes next week, will shoot for 5 as well. Tried to reset for the 6th rep but just lost tightness, and was tired.
Deadlift
195 x 5 x 10
Tiring. Felt more like a test of character to start the 3rd set. 4th and 5th weren’t as bad.
7/23/12
Squats
135, 155, 185 x 5
225 x 5
255 x 3
285 x 4
Pretty good time with 285, might have had one more. Going to shoot for 295 x 4 next month at least.
Back squats
165 x 5 x 10
Apparently just like making myself tired. Did it with mostly 90-120 seconds rest.
Leg curls
80 x 5 x 10
7/24/12
Bench
95, 115 x 5
145 x 5
165 x 3
185 x 12
DB row
75 x 5 x 10
Probly going to go with longer rest periods and higher weight next wave.
Bench
115 x 5 x 10
Just building up muscular endurance. Currently that is non-existent.
7/26/12
Terrible at maintaining this log. Summary, deadlift went 375 x 4. Not great but not horrible. Did a super light deload week (ie squats and bench one morning) and then due to youthful decision making, drank heavily on Thur, Fri, Sat.
8/6/12
Squats
135, 155, 195 x 5
205 x 5
235 x 5
265 x 5
This set didn’t feel so great. Probably didn’t help that it was done at 9pm, will hope for 5 with 280 next week.
Front squats
165 x 10
165 x 10
165 x 10
165 x 7
165 x 7
Don’t know what I was thinking given the difficulty of back squats. Was a definite challenge.
Leg curls
80 x 5 x 10
Pretty much just phoned it in for these guys.
8/7/12
Bench
170 x 14
Eh, too lazy to write it out, not too important. Threw in some db rows and whatnot.
8/9/12
Deadlift
165, 205, 245 x 5
265 x 5
305 x 5
345 x 5
Really not too happy about this. Just felt out of sorts. Hopefully will knock out 365 x 5 next week and 385 by a few the following week.
Deadlift
185 x 5 x 10
Not meaning to do speed deadlifts, but that’s pretty much what it turned out to be.
8/13/12
Squats
135, 155, 195 x 5
225 x 3
250 x 3
285 x 4
Warm up weights felt great. Full range of motion, minor bounce out of the hole. 285, not so great. Last rep was cut a bit short, still to parallel standards, but probably reaching my limits here. Will hope for the best with 295 next week.
Front squats
165 x 8
165 x 8
175 x 8
175 x 8
185 x 8
Wanted to push myself with the weight, so dropped down to sets of 8. Decided to take ~2 minutes between sets as I was pretty out of breath after the first 2. Definitely running into a problem of core strength rather than leg strength on these.
Leg curl
70 x 2 x 10
80 x 3 x 10
Supersetted leg curls with some situps just for shits. No idea about situps. 4th level incline 3 sets of 10?