First day in since Sunday and now I’m fighting off a cold. Drank tea all day and felt good at the start of the workout but couldn’t sustain the energy.
Squats:
45x15
95x5
135x5
155x5
175x5
3x 210x5 (PR)
OH press:
45x10
65x5
3x 80x5
Bent rows:
45x15
95x5
140x4
140x3
140x4. (couldn’t get to 5 on any of these sets)
Chin ups
3 unassisted 5 assisted
I really started to drag once I startednthe OH press work sets. Hopefully sleep and fluids will keep me from getting any worse.
Got in yesterday, but the cold I thought I had is most likely strep throat, so plan to see a doctor for full diagnosis/antibiotics. My energy was flagging so I backed off a bit on the weights. Also tried to concentrate on improving form on the squats based on the feedback by Oldman Powers.
6 min treadmill/stretch/foam roller
Squats:
45x15
95x5
135x5
185x5
3x 195x5
Bench Press:
45x15
95x5
3x 135x5
Deadlift:
125x5
175x5
Dips:
BWx8
BWx4,2,1,1
I was pleased that the bench press was much easier considering a few weeks ago I couldn’t complete one set of 5 at that weight. I ran out of gas in the dips, they were stupid hard.
Lower back was sore today, and I committed a dumb mistake and didn’t really get a good lunch today due to meetings. Worked on better form squatting but lack of strength on the squats doomed me today. Happy with strength on the OH Press: that weight was stapled to my shoulders just about 6 weeks ago.
Squats:
45x15
95x5
135x5
155x5
175x5
215x4
215x1
195x5
195x5
OH Press:
45x10
65x5
3x 85x5. (PR)
Bent Rows:
45x10
95x5
140x5,5,4
Chin ups
4 unassisted 4 assisted
Today was one of those days when you’re not sure if you want to go the gym because you’re tired and have been sick, and then you have a great lifting session. Today I didn’t feel it but was stronger. I’ll get the bench press next week for sure.
Squats:
45x15
95x5
135x5
155x5
185x5
3x 215x5 (PR)
Bench Press:
45x15
95x5
150x5
150x4
150x4
Deadlifts:
45x5
135x5
205x5 (meant to be more but I misread my log from last week.)
Dips:
2x BWx8
Inadvertently was out of the gym this week, had to travel for work, home was busy, etc. My right hamstring has been wicked tight this past week too. When I wake up it is worst, if I keep my knees straight I can barely bend at the waist without sharp pain from my hip to my calf. Didn’t hurt lifting today though.
Squats:
45x15
95x5
135x5
155x5
185x5
215x5,5,5
Standing OHP:
45x10
65x5
90x4,4,4
Bent rows:
45x10
95x5
140x5,5,5. (PR)
Pull ups:
4 unassisted, 4 assisted
Cardio tennis tomorrow.
I see a lot of PR’s here, congrats!!
Wow, man. You been really knocking back the PRs while I’ve been gone! Super impressive, your hard work is paying off!
Cav,
Thanks. They’re small jumps, like 5 pound increments, but I’m definitely feeling stronger than three months ago.
Tyrfryer,
Glad to see you’re back, and thanks.
Have the day off so I got in this morning to lift. Backed off a bit on the squats just to keep working on form, especially after reading my last couple of posts where I kept complaining about everything that hurt. Bench press still needs work - I got stuck at 150 again and need to read up on proper form. At least the deadlifts went well.
Squats:
45x15
95x5
135x5
155x5
185x5,5,5
Bench press:
45x15
95x5
115x5
150x5,3,3
Deadlift:
45x5
95x5
135x5
215x5 (PR)
Dips:
BWx8,8
Good day today. Couldn’t seem to find the confidence to do 3 sets of 220 on the squats like I was supposed to, but ended up working up to a set of 225. Goes to show I shouldn’t have doubted.
Squats:
45x15
95x5
135x5
155x5
185x5
195x5
205x5
225x5
Standing overhead press:
45x10
65x5
3x 90x5. ( PR)
Bent rows:
45x10
95x5
3x 135x5
Chinups:
4 unassisted 4 assisted
I really overworked my lower back the last workout. Poor form and too much weight too quick I think. My back was sore Friday, then was really sore Saturday, then terribly sore Sunday and yesterday. It was worse in the morning and would only feel better late in the day. Decided that I’m better off backing off the weight to lift every other day rather than lift heavier once every 5 days. I am also meeting with a trainer who used to own the local lifting gym next week to help me with my form.
Squats:
45x15
95x5
115x5
135x5,5,5
Bench press:
45x15 (close grip)
95x5 (close grip)
115x5 (close grip)
135x5,5,5. Concentrated on slowly lowering, pause at bottom, explode up
Deadlift:
45x10
95x5
135x5
Dips:
BWx8,8
I’m hoping this will make my back stronger and healthier so I can get in at least 3 times per week.
Keep it up, Borlase!
Thanks Cav. I don’t feel nearly as old as I am until it takes me two days to recover. The good news is that the back feels much better today,so I’ll have to see how tomorrow goes - it’s a lot more lower back work than yesterday.
Took off early today so I was in the gym at two, it was quiet. Back was not sore thank heavens. Went lighter to continue working on form.
Squats:
45x15
95x5
115x5
135x5
155x5,5,5
Standing OHP:
45x10
65x5
90x5,5
Bent over barbell rows:
45x10
95x5,5,5
Good stuff, Borlase. I’m frustrated - I never had a time when lifting was easier than it is now. I could have sworn I had youth or something.
At the three month point with Starting Strength, I like the program but my lower back doesn’t. Got good squat form guidance from the trainer I am meeting with Wednesday. Based on my goal in lifting, which Is all vanity and is to look good at the pool, he is advocating more of a bodybuilding split. I’ll have to see what his specifics are. Went lighter again, since I had much less soreness in my back.
Squats:
45x15
95x5
115x5
135x5
155x5,5,5
Bench Press:
45x10
95x5
135x5,5,5. (real slow on descent, pause at bottom)
Deadlifts:
45x10
135x5
185x5
Dips:
BW x 8,8
Been lifting regularly but didn’t have a chance to get back online until now. Doing more of a bodybuilding split now.
Incline Bench Press:
45x12
95x12
135x12,10
Barbell press:
3x25x12
Push-ups:
20 (balanced legs on large stability ball)
Alternating dumbbell curls:
3x20x12
EZ Curl Bar:
3x40x12
Tricep Extensions:
2x40x12
30x12
Seated tricep raises:
2x25x12
20x12
Liking these workouts quite a bit - short and intense.
The great thing about these logs is tracking progress. The crappy thing about these logs is they can also document lack of progress.
Two international business trips, summer, and life priorities killed any consistency I had through the winter. Visiting the gym once or twice a week every other week apparently is not a recipe for success. But I am not saying anything new - it just hit me when I compared today’s workout to April’s.
Inclined Bench Press:
45x12
95x12
115x12,11,10
Barbell Press:
30x12,12,12
Red Ball pushups:
13
Alternating dumbell curls:
30x12,12,12
EZ curls:
45x12,12,12
Tricep extensions:
35x12,12,12
Seated tricep raises:
25x12,12,12
I’m back to logging. Something about the accountability to all you faceless strangers makes a real difference.
Back and shoulders day today:
Lat pull down: 40x12, 60x12, 90x12,12,12
Cybex row: 90x12,12,12
Deadlift: 145x12,12,12
Seated shoulder press: 40x12,12,12
Lat raises: 15x12,12,12
Shrugs (circular motion): 45ea hand x 12,12,12
My right shoulder had been bothering me on the shoulder press. No discomfort in other ranges of motion, but pain in the top of the shoulder when doing the press. It didn’t hurt today, which is good because those press numbers stink and need to come up.
Happier with the deadlift although I might cut back the reps to 8 in each set.
Drank the Wendler 5/3/1 Kool-aid after reading his e-book. Like most how he has the weights programmed so I don’t add too much too quick. Also his advocacy for foam rolling.
Military Press W1
35x15
40x10
40x10
45x5
55x5
65x12
Chin-ups
5 sets of 10 (assisted)
Dips
5 sets of 10 (done from bench)