01/02/11:
Chins: BW (6/5/5/5) - not full range but over chin
Inverted Rows: BW (3x10) - not full range toward the end reps
Deadlift: 231lbs (6x6)
Bench: “175lbs” (6/7)
01/03/11:
OH Press: “131lbs” (5/5/5/5/4/4)
Squat: 266lbs (6x6)
Curls: 20lbs (5x11)
Rack Pulls: 256lbs (3x6)
01/04/11:
Bench: “175lbs” (6x6) - elbow was achy during this
Rows: “146lbs” (4x10)
Chins: BW (4x5)
Deadlift: 241lbs (6x5) - missed a set, due to not wanting to over-stress the joints
Inverted Rows: 3x10 - many partial reps
01/05/11:
OH Press: “136lbs” (9x4; 5/5/5/4 later on)
Squat: 271lbs (6x7)
Curls: 20lbs (3x13)
01/06/11:
Chins: BW (6/5/5)
Rows: “145lbs” & “155lbs” (many sets x 10-13 reps)
Rack Deadlift: 256lbs (7/7/4/6)
Left elbow is very sore and achy.
Take a day of rest if you need to!
@SK: Thanks bro, that’s what I’m trying to do. Squatting is so painful + difficult sometimes.
Haven’t logged my workouts in a bit, but still going hard and trying to work around elbow + calf soreness/achiness.
01/11/10:
OH Press: “141lbs” (5/4/4/4/3/3/4/3) - long breaks
Rows: 155lbs (12/10/10)
Deficit Deads: 256lbs (5x5)
01/12/10:
Bench: 165lbs x 6, 170lbs x 6, 175lbs x 3, 165lbs (6/5/4/4/5/5/4)
01/19/10:
OH Press: 121lbs (6x6) [5/5/4/4/4-min breaks]
Squat: 256lbs (6x6) [5+ min breaks]
Inverted Rows: 3x15 [5 min breaks]
01/21/10:
Bench: 166lbs (5x7; 1x6) [silver round bar] - pretty short breaks later on
Deadlift: 266lbs (7/6/6/6) [brown bar] - too much weight for 6’s and 7’s
Neutral-Grip Chins: BW (3x5)
01/23/10:
Rows: 136lbs (x10); 146lbs (5x10) [4-5 min breaks]
Curls: 25lbs, 20lbs, 20lbs x uncounted reps
Abs: 55lbs (2 sets)
Tricep Extensions: 90lbs (3 sets)
01/24/10:
OH Press: 126lbs (6x6) [6 mins] - tough, try 131lbs for 5’s next time
Squat: 246lbs (5x7) [6-6.5mins] - tough, try 256lbs for 6’s next time
Inverted Rows: BW (10/15/15)
Done at RSF, not 24.
01/28/11:
Bench: 171lbs (4x6; 1x8; 1x7) [5 mins] - too easy so had to increase reps
Deadlift: 256lbs (1x6) - tweaked my neck so had to stop early, was supposed to do 5x7 though
Rows: 161lbs (4x10) - pretty heavy and tough
Chins: 3 sets at home (7/7/5)
You do any warmup/stretching before you hit your work sets?
@SK: Yeah, but not neck stretches, I should try that next time.
01/30/11:
Chins: BW (8/7/6/6/6) - at home with like 30-min breaks
01/31/11:
OH Press: 131lbs (5x5/4/4) [6.5-7min breaks] - brown bar
Deadlift: 256lbs (3x7) - last set was 4+3, pretty tough, need to eat
02/02/11:
Bench Press: 175lbs [6x6] [6 mins] - silver bar
Squat: 256lbs (3x6) - silver bar
Curls: 25lbs (2x13)
Squat & deads haven’t been going anywhere, but upper body has been making steady progress I think.
02/05/11:
OH Press: 126lbs (7/7/6/6/5) - LONG breaks, silver hexagon bar
Deficit Deadlifts: 226lbs (5x7)
Tricep Extensions: 75lbs (2x10)
02/06/11:
Rows: 166lbs (6x8) - last set was sumo stance, silver bar
02/07/11/:
Bench: 181lbs (5x5; 2x6) [6-min breaks for the first 4 sets, 5.5-min breaks for the last 3] - silver circular bar
Squat: 246lbs (3x7) - hex silver bar
Curls: 75lbs x 3 sets
02/09/11:
OH Press: 121lbs (7/7/7/7); 124.5lbs (x6) [6 mins? forgot] - silver hex bar
Deadlift: 246lbs (6x6) [6 mins]
Tricep Extensions: 75lbs (3x12)
02/12/11:
Bench Press: 185lbs (7x5) [6 min breaks; 6.5 for last 2 sets] - silver circular bar
Squat: 251lbs (3x5) [5 mins] - no belt; back felt weird for a lot of these reps, not going to do this beltless from now on
Bicep Curls: 25lbs (2x15)