Wow, a couple of things…
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Didn’t realize you were doin’ UR’s for trap development amongst other things, in that case keep doin’ 'em standard style for reps!
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I had no idea you were usin’ weightliftin’ shoes for your squats. Keep some flat shoes for squattin’/deadliftin’ man, it makes a world of difference and helps keep your heels down.
On that note, any other gear/equipment you’ve been usin’ we might not know about? Could help troubleshoot things down the line! You never know…
Unrelated, I’m movin’ Tuesday! Cheers and keep up the hard work Froggy
@SK: When I was doing oly squats, weightlifting shoes were the bomb, but I guess it’s different for PL-style. I’ll try going shoeless tomorrow because I don’t have my Converses with me right now. And I use straps for deads because I can’t grip anything over 2 plates haha. You gonna start posting in your log again after you move?
08/09/10:
Deadlift: 176lbs (x5); 211lbs (x5); 246lbs (x5); 281lbs (x3); 246lb (5+1) - maybe I was affected by 2 hours of basketball and not enough nutrition from yesterday, but maybe not; try again next time
08/10/10:
Bench: “187.5lbs” (5x5) [6.5-min breaks]; “155lbs” (x12); “165lbs” (x9); “176lbs” (x7)
Rows from Bench: “166lbs” (3x7) - harder than last time, due to so much benching?
Squat: 281lbs (5/5/4) [7.5-min breaks]; 246lbs (x8) - first 2 sets were below parallel, 3rd was to parallel; done in just socks
I think I have my squat form almost down…
08/12/10:
OH Press: “141lbs” (x3); “138.5lbs” (2x4); “136lbs” (2x4); "126lbs (x5); “126lbs” (x6) [7/7/…/10] - sucky
Squat: 286lbs (3x5) [between 6-7 mins; belted up] - actually easy, all reps below parallel still, maybe an inch?
Deadlift: 246lbs (x11); 276lbs (x5) [15mins] - no warmup, big PR with the 246lbs (which was to failure) and surprised myself getting 276lbs for 5 (which is actually also a PR) after a 15-minute break
Damn bro lookin good! Progress progress progress!
I’m in the middle of movin/unpackin my shit, finally got internet today. Gonna hit up the gym later and try to do some movements just so I can get out of this “detrained” bullshit I feel I’ve gotten into.
In better news, its good to be back home. Keep it up Froggy!!!
@SK: Thanks for the well wishes, hit the gym up hard bro.
08/14/10:
Bench: “190lbs” (5/5/4) [long breaks] - meh
08/15/10:
Squat: 291lbs (4/5/5/5) [long breaks] - meh
Tried to OH Press and deadlift today as well, but those were crap.
08/17/10:
Bench: Warmed up to “176lbs” but right elbow hurt too much (right elbow is fucked from playing some tennis on Sunday)
OH Press Partials: 115lbs (7/6/6/6)
Squat: 296lbs (3x5) [6+ mins] - good stuff, PR and with pretty short rest times
Deadlift: 256lbs (8+3); 281lbs (x5) - PRs again, shifting weight towards mid-foot a bit + focusing hard on extending quads really helps with breaking the weight off the floor
Rows: 155lbs (3x7) - bad form but whatevers
08/18/10:
Bench: “195lbs” (5/4/4) [long breaks] - this is enough for maintenance; my elbows didn’t feel too bad but I did not want to push it
Rows: “146lbs” (3x12) - pretty light weight
Squat: 301lbs (3x5) [6.5+ min. breaks] - meh, tough and form was not too great; I need to slow the descent and sit back more to prevent the knees from sliding
08/20/10:
OH Press: 130lbs (5/4/4) - long breaks
Squat: 306lbs (x4) - failed on 5
08/23/10:
Partial Bench: 185lbsx3
DB Chest Press/Bench Press (Alternating): 55lbs x12, 155lbs x9, 55lbs x11, 155lbs x8
Squat: 307lbs (2x5) [long break of perhaps 8 or 9mins]; 265lbs (x9)
Rows in Cage: 145lbs (3x12) - lot of cheating and resting though
DB Curls: 30lbs (10/9)
Deadlift: 266lbs (5+2+1) - meh, expected better
Left elbow was not great today so I kept benching light weight and for high reps. I don’t have any pain at all when using DBs so I might start relying on them more often. Strangely enough, I think tucking elbows inward may be better for the pain? I have to experiment.
Also, I had some soreness after curls, which is odd. I would have expected it to flush blood through the muscle and make it feel better, not worse.
Great squats
Are you doing bench for chest development or for power lifting competition? Generally barbell for competing, DB’s for pec development…
@SK: Well I train for strength but I don’t plan on competing. Not too concerned about pec development, but I would just like to overall get bigger.
08/25/10:
OH Press: 121lbs (x5); 126lbs (x5); 131lbs (x3)
Push Press: 141lbs (4/3/5) [long break for the last set, talking]
Deficit SLDL: 231lbs (x5); 241lbs (x5); 251lbs (x5); 226lbs (7+1+1)
I used the heaviest bar for everything.
Gotcha.
Looks like a killer workout man, don’t fucking stop!
08/27/10:
Squat: 316lbs (4/3/3) [5 mins/8 mins]; 276lbs (x7) [40.5-lb bar]
Bench: 161lbs (x5); 171lbs (x5); 181lbs (x5); 191lbs (x4) [shiny bar with circular ends] - the bar drifted away from me on the last one but I think I could have gotten it
DB Chest Press: 55lbs (2x14)
Rows from Bench: 156lbs (3x7) [5 mins] - first 2 sets went up real good, last set was hard
I haven’t been eating enough, more carbs are needed.
It’s stupid how there are so many different bars at the gym that all weigh differently.
08/29/10:
OH Press: 105lbs (x5); 112.5lbs (x5); 120lbs (x5); 132.5lbs (x3); 127.5lbs (x5) - not bad, improvement
Deadlift: 180lbs (x5); 215lbs (x4 = grip sucks); 250lbs (x5); 286lbs (x1) - not recovered from Wednesday apparently
Skullcrushers: 55lbs (xlots); 65lbs (x10); 76lbs (x8)
Eat more!!!
08/31/10:
Squat: 316lbs (3/2) - bad
Bench: 160lbs (x5); 170lbs (x5); 180lbs (x5); 190lbs (x???); 195lbs (x3) - goon kept touching the bar with 190lbs, so it doesn’t count
Rows: 161lbs (3x7) [circular bar again, just like with bench]
DB Chest Press: 60lbs (2x12)
09/03/10:
OH Press: 106lbs (x5); 113.5lbs (x5); 121lbs (x5); 128.5lbs (x5); 135lbs (x3); 116lbs (6+1PP) - heavy, spiraly bar
Squat: 296lbs (5/5/5/5/4) [5mins/5mins/7mins/7mins]; 256lbs (x8) - 40.5 brown bar
Tricep Extensions: 70lbs (x6, x8) - widened grip for second set which got me 2 extra reps
09/05/10:
Bench: 160lbs (x5); 170lbs (x5); 180lbs (x5); 190lbs (x2)
Felt terrible today, splitting headache and very exhausted from lack of sleep. I was supposed to deadlift but pussied out.
09/11/10:
OH Press: 106lbs (x5); 113.5lbs (x5); 121lbs (x5); 126lbs (x1); 116lbs (2x5)
Squat: 271lbs (x5); 285lbs (x2); 266lbs (x5)
Deadlift: 246lbs (x8,6)
Got sick and lost weight, so my lifts naturally went down quite a bit. Just gotta work back up.
09/14/10:
Bench: 155lbs (x5); 165lbs (x5); 175lbs (x5); 185lbs (x5); 195lbs (x3) - strength hasn’t decreased, same circular bar
Squat: 256lbs (x5); 271lbs (x5); 286lbs (x5); 301lbs (x4) [lighter brown bar] - not bad, sort of close to my original strength but not there yet
DB Chest Press: 70lbs (x7,8,6) - long breaks
Bench Row: 166lbs (x6) - cheated, jerked it
BB Holding Deficit Rows: 136lbs (3x10) - guy convinced me to do these to build up my strength instead of cheating all the time lol
I’m lighter than I was before getting sick, maybe by 1.5lbs.
