Mar. 14
A1 hang snatch
40kg x 3 x 4 sets
A2 broad jump
bw x 3 x 4 sets
A3 clap push-up
bw x 4 x 4 sets
A4 rope face pull + external rotation
bw x 4 x 4 sets
I’ve had no desire to lift the past few days. This was the best I could come up with. Felt great though. Tomorrow I squat.
Mar. 18
front squat
bar x 8
36kg x 3, 3
45kg x 3
54kg x 3
60kg x 3
68kg x 3
76kg x 3
back squat
85kg x 3
93kg x 3
100kg x 3
109kg x 3
118kg x 3
130kg x 1
100kg x 5
Not great, but it’s okay considering I’ve missed a week and really had a rough few days. This day needs to go faster and I need to miss fewer days. I might miss a few reps this week, but hopefully everything will bounce back quickly.
Mar. 20
military press
bar x 8
28kg x 3 x 2 sets
36kg x 3
40kg x 3
45kg x 3
50kg x 3
55kg x 3
63kg x 5 (+1 rep)
50kg x 7
db upright row
14.5kg x 9 x 3 sets
bb curl (closer-grip)
bar x 6
24kg x 6
28kg x 6
32kg x 6
36kg x 6
40kg x 7 (+1 rep)
db curl
14.5kg x 8 x 3 sets
Pretty good. The fifth rep was slow and shaky, but I got it. Everything else went fine although I’m very sore from squatting still.
Mar. 22
romanian deadlift
bar x 8
45kg x 3, 3
60kg x 3
68kg x 3
76kg x 3
85kg x 3
93kg x 3
deadlift
102kg x 3
110kg x 3
118kg x 3
126kg x 3
135kg x 3
148kg x 5 (+1 rep)
110kg x 8 (touch and go)
Pretty good. The reps on the top set were not too pretty, but I think I know what the problem is. On the heaviest sets I don’t start pulling low enough. For some reason I setup my pull near the top. I think it is party due to the fact that my belt impedes getting low. The fact that I am fatigued by the final set has something to do with it too. I need to tape my sets next week and concentrate on fixing this.
Mar. 23
bench
bar x 8
36kg x 3 x 2 sets
50kg x 3
55kg x 3
60kg x 3
65kg x 3
70kg x 3
76kg x 3
85kg x 4 (+1 rep)
65kg x 8 (close-grip)
db bench (flat, low, med incline)
22kg x 8, 8, 9
db fly
10kg x 13 x 3 sets
Good. As usual the 4 day is easier than the 3 day (although this was after quite a bit of time off). I’m pretty sure I could have struggled the 5th out.
I started PLP challenge Waterbury posted on the site. I started with 3 reps. I’ll try and give this thing a month. Ideally I’ll do the reps in the morning before work. This is something I’ve wanted to do for awhile anyway. Hopefully this will increase my chinning strength. Although admittedly the prospect of 30 reps of chins, etc is a bit daunting at this moment. That’s going to take more than 5 mins to get through…
[quote]donpalmero wrote:
I changed the rep range on the curls. Aiming for more like 6-8 from now on. This cost me some strength and I dropped the back-off set, but I got a great pump still. I might swap to the EZ bar at some point.[/quote]
Good! I’m finding that having [optimally] two direct bicep days/week is best. One heavy, low rep and the other a high rep. Always getting the squeeze in at the top.
[quote]TheDudeAbides wrote:
[quote]donpalmero wrote:
I changed the rep range on the curls. Aiming for more like 6-8 from now on. This cost me some strength and I dropped the back-off set, but I got a great pump still. I might swap to the EZ bar at some point.[/quote]
Good! I’m finding that having [optimally] two direct bicep days/week is best. One heavy, low rep and the other a high rep. Always getting the squeeze in at the top.[/quote]
Yes. Two days seems like a good idea. I need to figure out a way to set this up. Perhaps on the back day. My arms remain my weakest body part. They have have improved since I started curling regularly though. Go figure, ha!
I squeeze at the top about half of the time. It’s just pure laziness that I don’t do it every rep though. I need to man up.
Mar. 25
power snatch from hang
bar x 3, 3
28kg x 3
36kg x 3
40kg x 3
chin-up/pull-up
bw x 34(10 sets)
t-bar row (w/ pause)
1 plate x 8
2 plate x 8
3 plate x 5
2 plate x 8
1 plate x 8
Good. The chin reps felt great. I don’t know if this is because of the time off or because of the daily work. I’ll have a better idea in a week.
Swapped in t-bars for db rows. Just to mix it up.
[quote]donpalmero wrote:
[quote]TheDudeAbides wrote:
[quote]donpalmero wrote:
I changed the rep range on the curls. Aiming for more like 6-8 from now on. This cost me some strength and I dropped the back-off set, but I got a great pump still. I might swap to the EZ bar at some point.[/quote]
Good! I’m finding that having [optimally] two direct bicep days/week is best. One heavy, low rep and the other a high rep. Always getting the squeeze in at the top.[/quote]
Yes. Two days seems like a good idea. I need to figure out a way to set this up. Perhaps on the back day. My arms remain my weakest body part. They have have improved since I started curling regularly though. Go figure, ha!
[/quote]
lol yeah, it’s amazing how that works. I was doing bi’s on back and squat day, then tri’s on chest and shoulder day. Some days were heavy, low rep, others were opposite.
Mar. 26
A1 hang snatch
40kg x 3 x 3 sets
A2 lateral jump
bw x 8 x 3 sets
A3 clap push-up
bw x 4 x 3 sets
A4 rope face pull + external rotation
bw x 4 x 3 sets
Just 3 rounds today. I wanted to do something today, but I missed a lot of sleep last night so I figured I’d put squatting off another day. I really could use a good squatting session. The past couple have been sub-par.
[quote]TheDudeAbides wrote:
[quote]donpalmero wrote:
[quote]TheDudeAbides wrote:
[quote]donpalmero wrote:
I changed the rep range on the curls. Aiming for more like 6-8 from now on. This cost me some strength and I dropped the back-off set, but I got a great pump still. I might swap to the EZ bar at some point.[/quote]
Good! I’m finding that having [optimally] two direct bicep days/week is best. One heavy, low rep and the other a high rep. Always getting the squeeze in at the top.[/quote]
Yes. Two days seems like a good idea. I need to figure out a way to set this up. Perhaps on the back day. My arms remain my weakest body part. They have have improved since I started curling regularly though. Go figure, ha!
[/quote]
lol yeah, it’s amazing how that works. I was doing bi’s on back and squat day, then tri’s on chest and shoulder day. Some days were heavy, low rep, others were opposite.[/quote]
I’ll have to take a closer look at your log to see how you set it up. Based on your profile pic is it obviously working.
I could defiantly use an extra tri movement too. At the moment I only have presses. I’ve been considering an extension of some sort. Actually, I could afford to add a few minutes to my two pressing days. Especially since I’m failing to make my goal of 5 days a week lately.
Mar. 29
front squat
bar x 8
45kg x 3
60kg x 3
68kg x 3
76kg x 3
back squat
60kg x 3
85kg x 3
95kg x 3
105kg x 3
118kg x 3
130kg x 3
100kg x 7 (+1 rep)
Not too bad. I dropped a few sets. Lately this day has been just feeling miserable.
I really have a mental block when it comes to squatting lately. I dunno if it is because I’m afraid of injuring myself or just cause squatting is hard or cause my hip is still bothering me, but I keep putting off squatting. It’s throwing everything off. I decided to remove a few sets just to get myself to actually get through this day. My other lifts are increasing steadily, so I don’t mind too much if my squat is trouble. But this is something I need to sort out. Squat used to be my favorite.
Front squats do feel good though. I wonder if I should consider squatting deeper again. That used to feel more natural although I’m did tend to tuck at the bottom…
Mar. 30
military press
bar x 8
28kg x 3 x 2 sets
36kg x 3
40kg x 3
45kg x 3
50kg x 3
55kg x 3
64kg x 3 (+1 kg)
50kg x 8
db upright row
14.5kg x 9, 9, 10
bb curl (closer-grip)
bar x 6
24kg x 6
28kg x 6
32kg x 6
36kg x 6
40kg x 8 (+1 rep)
db curl
14.5kg x 8, 8, 9
Good. Incremented everything.
Apr. 1
romanian deadlift
bar x 8
45kg x 3, 3
60kg x 3
68kg x 3
76kg x 3
85kg x 3
93kg x 3
deadlift
102kg x 3
110kg x 3
118kg x 3
126kg x 3
135kg x 3
150kg x 3 (+2 kg)
110kg x 9 (touch and go)
Good. I taped the DL sets and I’m pretty satisfied with my form. Even on the top set. Although because of the cam I was trying harder than usual to keep good form. Ha.
I’m pretty sure that’s the heaviest DL I’ve ever done too.
Apr. 3
bench
bar x 8
36kg x 3 x 2 sets
50kg x 3
55kg x 3
60kg x 3
65kg x 3
70kg x 3
76kg x 3
85kg x 5 (+1 rep)
65kg x 7 (close-grip)
db bench (flat, low, med incline)
22kg x 9 x 3 sets
db fly
12.5kg x 8 x 3 sets
Nice. Still so weak on bench, but I suspect I can finally hit my bw for a single now.
Everything else was good. I made a big jump on flys and dropped the reps. Just mixing it up a bit.
Apr. 4
power snatch from hang
bar x 3, 3
28kg x 3
36kg x 3
40kg x 4 (+1 rep)
chin-up/pull-up
bw x 35 (10 sets) (+1 rep)
t-bar row (w/ pause)
1 plate x 8
2 plate x 8
3 plate x 6 (+1 rep)
2 plate x 8
1 plate x 8
Good. Added a rep everywhere.
Apr. 8
front squat
bar x 8
45kg x 3
60kg x 3
68kg x 3
76kg x 3
back squat
85kg x 3
95kg x 3
105kg x 3
118kg x 3
130kg x 4 (+1 rep)
100kg x 6
That’s a PR, but today just didn’t feel good. Form was awful. I’m going to give this another shot next week and I’ll tape it. If I’m not happy with things I’m going to reset and retry going deeper again. I’m not sure this wide-stance stuff is the best for me at the moment. I’m annoyed about the prospect of resetting this lift yet again, but I really got to get things in order…
Apr. 10
military press
bar x 6
28kg x 3 x 2 sets
36kg x 3
40kg x 3
45kg x 3
50kg x 3
55kg x 3
64kg x 4 (+1 rep)
50kg x 8
db upright row
14kg x 9, 10, 10
bb curl (closer-grip)
bar x 6
24kg x 6
28kg x 6
32kg x 6
36kg x 6
41kg x 5 (+1 kg)
db curl
14.5kg x 8, 9, 9
Good. Slight misload on the upright rows, but whatever.
Apr. 13
romanian deadlift
bar x 8
45kg x 3
60kg x 3
68kg x 3
76kg x 3
85kg x 3
93kg x 3
deadlift
102kg x 3
110kg x 3
118kg x 3
126kg x 3
135kg x 3
150kg x 4 (+1 rep)
110kg x 7 (touch and go)
Great. Faster than last time. The top set was a fair amount of work, but my form felt solid. Ruined my grip for the rep-out set though.