Nice PR man, finally
@XArena, alot more are comingg
Feeling elbow pain when benching :S due to flared elbow. If I get injured on bench again… ommggg
CGBP: 45x10, 95x5, 115x5, 135x3, 170x5, x4, 165x4
PR 5lbs, weight wasn’t heavy, but after the first set @ 170, something inside my right elbow is rubbing against each other and is kinda painful. To make things worse, it is this pain that is keeping me from being tucked. So its kind of a Catch-22
Front Squat: 135x5, 155x5, 190x3x5
PR 5lbs, when am I NOT gonna hit a pr on this, I hope never lol
Rows: 45x5, 95x5, 115x5, 135x3, 160x3x5, 140x10
Forms are much more strict. PR @ 160 and 140 with good form
Cardio est 50 pullups 3x8 curlz to end things off.
At the end of workout I tried to figure out exactly where does the elbow pain starts so I did a lot of singles from 95lbs to 140lbs. The pain is much like the one I got doing skull crushers before. I DO Not want to get injured.
3 PRs, 1 for each of my compound movement today, despite the injury scare, I think today is a good day.
Weighting at 164.8 today, so about 7lbs in a week and half?
Back Squat: 45x5, 135x5, 155x5, 185x5, 205x5, 225x3, 235x1, 280x3x5, x4
Low bar squat. Friends who know their shit about squatting told me that I am indeed going parallel or lower, but videos show that I’m a little high. On the other hand, they were videotaped not from a good position so really hard to tell man. :S Not even sure if this is a PR
OHP: 45x5, 65x5, 95x3, 120x2x5, 125x5
Pretty easy. Last rep @ 125 is a little hard.
Deadlift: 225x3, 275x5
Fuck deadlifts, I’m only doing them as assistance.
Curl: 65x8, 70x8, 75x8, 65x10, x8
Pump
Ended with some pullups. Squat is getting really tedious progressing by 3x5, I really want to switch to 1x5 or 3x3. I don’t think it’s because I’m not strong enough to do 280x3x5 but really because my legs are much numb by the third set and either I get some creatine in my system for more ATP energy or I don’t get the rep. I’m thinking of doing 285x5 then 280x2x5 for next week.
Weighted 162 today. Good workout as usual but my right elbow is slightly swelling. Might have to drop bench again for a week.
CGBP: 45x8, 65x5, 95x5, 115x5, 135x3, 175x5, 170x2x4
A slight hint of pain was there starting at 135. After the set of 175, it was hurting bad but subsided a little during 170. PR 5lbs still
Front Squat: 135x5, 155x5, 195x5, 200x5, 205x5
So… a casual 15lbs PR. 205 is still easy af
Pullups: 3x10 BW
Im thinking of alternating my bench days between cgbp and db bench, at least until the pain in my elbow gets better.
Im surprised that I got my bench set today actually. I think the weights at the gym I went to today might be lighter lol.
Sore throat and slight fever today and yesterday. Only slight so no biggie.
Plan got messed up today. Was supposed to do my OHP at the school weightroom during lunch time and squat rows in the gym after but I was peer pressured into chilling at downtown. Still here’s what I did
09/21
OHP: 45x5, 65x5, 95x3, 125x5, 130x5, 135x4
Big Big Big PR, considering getting 135 after 125 and 130. Next OHP will go 130, 135 and possibly 140
Also rowed 170x5 but bad form, gonna do 165x3x5 tmrw but hopefully it won’t hurt my bench on the day after. Back squatting tmrw too, then front squat the next day, making it the first time I will be squatting heavy 2 days in a row.
09/22
Continuation of yesterday’s unfinished workout.
Squat: 135x5, 155x5, 185x5, 205x3, 225x3, 245x1, 285x2x5, 275x5
PR again.
Rows: 45x10, 95x5, 115x5, 135x3, 165x2x5, 160x5, 145x10
Bleh, bad form @165, repeat next weak. PR for 145 though.
Squatting heavy two days in a row. Bad bad elbow injury though, couldn’t flat bench.
Warmed up with flat bench up to 155x1, but it really hurts my right elbow so I switched to doing dumbbell bench
DB Bench: 70x5, 75x5, 80x5, x4
Easy enough. Gonna do these until I find a way to heal my elbow
Front Squat: 135x5, 155x5, 185x3, 210x2x5, 215x5
Easy. Gawd, so easy
Curls Pullups to end things off.
Progress has been really strong, been doing everything right EXCEPT for my injuries to my bench. Gotta fix it.
Shitty day for OHP. My fault anyway. Did 135 for 3 reps yesterday randomly at weight room cuz I cant resist the temptation of lifting it. Also, wasn’t eating so well for the past couple of days, only 2600-3000 calories daily. My joints hurt too, elbow and rotator cuff, im like borderline crippled. To make it all worse, I think I am allergic to Tuna. Got bad itchy hives yesterday almost immediately after eating tuna.
AM Session
OHP: 45x5, 65x5, 95x5, 115x3, 135x5, x3.5, x2
Oh well. I am originally projected to hit 135x3x5 on September 30th.
PM Session
Back Squat: 135x5, 155x5, 185x5, 205x3, 225x3, 245x1, 290x5, x4, 280x5
A PR of some kind. Was able to get 280x5 last set so thats a 1 rep improvement from before. I hope I can get 295x5 next workout, then I will stay till I can get 295x2x5.
Dumbbell Rows: 55x6, 100x3x8
Okish, grip problem better but still.
Pullups: 30 reps BW
Low Bar Cable Row: 140x10, 160x8
Easy
Didn’t have lunch, so after school at 4, I bought a whole cooked chicken at a supermarket and ate it all. Also bought fish oil for my joints. Really have to save my joints, gonna make my push : pull ration to 1:3
Okay day. Not great, tired AF and still has a cold
AM Session:
Bench Press: 45x10, 95x5, 115x5, 135x3, 155x1, 185x4, x3, 175x5
Not as great as I hoped. Back lost tightness every rep for my working sets. Rubbed some pain reliever on my elbow at 135 so it doesn’t hurt too bad.
Pullups superset with one set of curlz
PM Session:
Front Squat: 135x5, 155x5, 185x3, 205x1, 225x3x5
This was done after my debate meeting where I talked for like 2 hours. No energy at all. All sets including warm ups felt hard. 2nd set @ 225 was the easiest. 3rd set I had to rack the bar after the 3rd rep then unrack it to complete the last 2 reps.
Rows: 45x10, 95x5, 115x5, 135x1, 165x3x5, 145x10
Better form. Good considering my condition today.
Lat Pulldown superset with tricep pulldown, 3x8 each, hugeee pump.
lol weighted today after workout at 167.4lbs. Not too much fat and I can see a visible difference of the extra 10 lbs I’ve gained. Guessing my morning weight is around 162ish.
Next two days will be HARDCORE recovery. Squatting 295x5 and ohp 135x3x5 sunday.
Went to Universities Fair this hyped thing all night called Nuit Blanche yesterday. Walked almost non-stop for 9 hours. Going to the gym thinking Imma have a good day ohp but a shit day squat, result was complete opposite lol.
OHP: 45x10, 65x5, 95x5, 115x1, 135x4, x3, x2, 120x5
Really weird. Why is my ohp dropping? From doing 135x4 at the end of my set to 135x4 for my top set :S
Back Squat: 135x5, 155x5, 185x5, 205x3, 225x3, 250x1, 295x3x5
PR!!! Last time I did 290x5, x4 then 280x5, so more than just a 5lbs pr today. First set was soooooo easy. Video of it up soon. I need to go an inch lower still, but given how easy I completed my sets, I could’ve probably still hit depth and do this.
Chest Supported T-Bar Row: 90x3x8
Easy pup
Pullups: 30 ish
Ended with hammer curls for 3x8. Sad I didn’t get ohp, but I will definitely get it next workout or I will go on 3x3 for it.
Some shenanigan is going on with my upper body press. wtf
AM Session:
Bench: 45x10, 95x5, 115x5, 135x3, 155x1, 185x3, x2, 175x3
I am left speechless. First my ohp drop by one rep, now this. Last bench day, I got 185x4, x3 then 175x5 easy. Coming in today naturally expecting 185x5 and this happens. Week is ruined.
Rows: 165x2x5
I find warmups pretty useless here.
PM Session:
Front Squat: 135x5, 155x5, 185x3, 205x1, 230x3x5
Getting hard, gonna stall soon, I can feel it.
Rows: 170x2x5, 150x14
Easy actually, pleased.
Ended with pullups.
Some people might suggest a deload for ohp and bench, but no, i will force my CNS through this and make it stronger that way. Still elbow pain, but pain reliever is helping. Gonna dumbbell bench for reallz now. Fuck barbell.