03/10/10:
OH Press: 123.5lbs (x4) - forget it, moving on to a new program, I’ve actually regressed a bit I think
Squat: 306lbs (x3) [belt & knee sleeves] - PR, good form, deep
DB Chest Press: 70lbs (2x8)
DE Deadlifts: 145lbs + 2 Monster Minis (8x2) [1-min clock] - lighter bar
Hammer-Grip Pullups: BW (8/7/5) - lats tired after DE deads
03/12/10:
Bodyweight: 162.8lbs waking up pre-shit
Push Press: 126lbs (3/3/2/3) - I still need to practice the form
Squat: 256lbs (5/5/3) - horrible, warmups felt like shit as well
CGBP: 110lbs (x17)
Lack of nutrition I think. I’m going to go up to 165.5lbs, even though I haven’t really trained lol. Then I’ll tackle 256lbs 5x5 again on Sunday or Monday.
I also discovered today that my strict OH press form has been sucking, due to not getting the bar close enough to my neck. That explains a lot. I’ll try some OH Presses next time with this in mind.
03/14/10:
Bodyweight: 163.0lbs waking up pre-shit
Strict Press: 123.5lbs (x4)
Push Press: 126lbs (3/4/3)
Squat: 256lbs (x3)
Deadlift: 226lbs (x7)
My stomach hurt.
03/16/10:
Bodyweight: significantly heavier
Push Press: 128.5lbs (2x3); 131lbs (1x3) - maximum leg drive (as opposed to the last few workouts), so these went up quick and easily
Squat: 311lbs (x2) [belt + knee sleeves] - failed on the 3rd
DB Chest Press: 70lbs (2x8)
T-Bar Rows: 65lbs (9/9/8)
03/19/10:
Bodyweight: 154.8lbs waking up pre-shit IIRC
OH Press: 106lbs (x8); 113.5lbs (x7); 121lbs (x3); 128.5bs (x2) [5-6 mins between sets] - I got stronger on these I think
Squat: 256lbs (5/5/5/4); 211lbs (x9) - failed on last 2 sets by 1 each
Hammer-Grip Chins: BW (2x8) - very long break between the sets
03/21/10:
Bodyweight: 154.5lbs waking up pre-shit (woke up in the middle of the night to down some cottage cheese)
Push Press: 136lbs (4x3) - easy with maximal leg drive
Squat: 201lbs (2x5) - low-bar style cuz my posterior delts are scarred up
CGBP: 111lbs (x18) - a lot of these were touch and go, I usually do them paused
Deadlift: 226lbs (3x5) - got easier as the sets went on due to the addition of chalk
Iso-Lateral Row Machine: 2 x 45lbs + 2 x 25lbs (10/7/7) - sub for T-bar
Pec Fly Machine: 110lbs (2x12)
Left shin below the knee cap is feeling weird, I will take care of that.
03/23/10:
Bodyweight: 154.6lbs pre-shit
OH Press: 121lbs (5/5/5/4) [legit 4.5-min breaks] - 4th set was a LOT harder than the 3rd one
Squat: 316lbs (x2) [belt + knee sleeves] - decent form I feel, deep
Overhead Extensions: 65lbs (x10) - left elbow clicking, but I felt it was manageable; maybe get my elbows out more to the side
Deadlift: 266lbs (x1) - lower back rounding, but this wasn’t actually that hard
Chins: BW (x4) - posterior delts and upper portion of lats were really fatigued so I just stopped after 4 reps
03/27/10:
Bodyweight: 154.6lbs waking up pre-shit, I’ve been lighter these last few days, barely made it to this weight
Push Press: 141lbs (4x3) [3.5 & 4-min breaks] - getting harder
Squat: 256lbs (6x4) [4:30, 4:30, 4:30, 5:30, 5:30]; 206lbs (x10) [7mins] - I think I cheated depth on a lot of reps with the 256lbs
I feel like shit, squats were tough and took everything out of me.
CGBP: 111lbs (x22) - touch and go
Cable Rows: some weight x 3 sets
Flies: 110lbs (13/11)
03/29/10:
OH Press: 108.5lbs (x8); 116lbs (x6); 123.5lbs (x2); 131lbs (x1) [5/5.5-min breaks] - I’m not really sure where I’m going with this lol
Squat: 201lbs (2x5) - knee felt weird after my high-bar warmup set with 135lbs…? gone now though
Lying Overhead DB Extension: 55lbs x some reps - these are actually decent
Deadlift: 246lbs (x5) - bad form, hard
Hammer-Grip Pullups: BW (x8)
Meh.
03/31/10:
Bodyweight: 165.0lbs waking up pre-shit
Squat: 321lbs (x1) [belt + knee sleeves] - wanted 2 but didn’t even attempt the 2nd, first one was good form I think though
T-Bar Rows: +70lbs (3x8)
CGBP: 116lbs (x20) - sore triceps but still got 20
Rest and nutrition could have been better. I also think I’m not fully recovered from Saturday, so that could explain the squats.
04/03/10:
Bodyweight: 165.3lbs waking up pre-shit
Push Press: 136lbs (3x3); 141lbs (x1) - 136lbs was easy, so I added +5lbs, only got 1 and then my hands started hurting so I said fuck it
Squat: 261lbs (6x4) [~5 mins throughout] - not too bad, but tweaked my lower back on the last rep
Lying Overhead DB Extension: 55lbs (x13) - this is a really great exercise
Tweaked my lower back. I don’t know how serious it is, but I felt weirdness when I was taking the 45’s off the bar (bending down to set them down). I need to massage the erectors and fix my squat form.
04/05/10:
Bodyweight: forgot, but about right IIRC
Squat: 206lbs (2x5) - no weirdness in the back
OH Press: 123.5lbs (4x4) - not bad, got easier as the sets went along actually, good form
Deadlift: 226lbs (x4) - tweaked my form and these became really easy; however, I had to stop at 4 because I was feeling weirdness in the lower back
CGBP: 121lbs (x17) - blew through the first 10, then each sequential rep seemed to be exponentially harder than the previous one
Chins: BW (2x8) - long break, but good form, full reps
I’m not going to max out on Wednesday. I might work up to a semi-heavy single though.
04/09/10:
Push Press: 137.5lbs (3/3/2/3) - long last break to get 3 on the last set
Squat: 256lbs (5x5) [4.5,5,5.5,6-min breaks] - tough, but most of these were deep
T-Bar Rows: 72.5lbs (3x5)
Lying OH Extensions: 55lbs (x13)
Bicep Curls: 65lbs (x8)
I ended up not going to the gym on Thursday. It was for the best. It gave me a chance to rest my back and also allowed me to get back on a F,Su,Tu schedule.
My back is pretty much at 100% methinks, hopefully. No problems squatting today, I’ll have to see how it feels when I deadlift on Sunday.
04/15/10:
Bodyweight: 155.0lbs waking up pre-shit, I’ve lost weight
OH Press: 126lbs (?) (4x4) - used a lighter bar, these were easy though
Squat: 321lbs (x1) [belt+knee sleeves] - no improvement
Deadlift: 226lbs (5+1) - sucky
CGBP: 121lbs (x20 = 10+5+3+1+1)
Chins: BW (2x7)
Curls: some weights x some reps
I had a midterm and a lab report, so I didn’t have time to eat this week. I didn’t even make it to the gym on Sunday OR Tuesday. That could explain my lack of progress in squats. I should be squatting more than 320lbs given that I got 256lbs 5x5.
04/17/10:
Bodyweight: 157.5lbs waking up pre-shit
Push Press: 137.5lbs (3/3/3/2) [4-min breaks] - triceps became insta-sore afterward
Squat: 256lbs (5/4) - erector became insta-sore so I stopped, not recovered yet from two days ago
T-Bar Rows: 72.5lbs (3x5)
Decline Abs: +80lbs (15+2)
Not recovered yet from last workout, I didn’t even do extensions today because of that.
04/21/10:
Bodyweight: ??
OH Press: 126lbs (4x4) [4:30, 5:30, 5:30] - legit weight this time
Squat: 251lbs (4x5); 206lbs (x10) - last rep definitely did not reach proper depth
T-Bar Rows: 75lbs (3x5) - not too bad
Tricep Extensions: 60lbs (10+1)
I haven’t really squatted in a while, so I probably lost 10lbs on my 5x5. This is pretty bad.
On the bright side, my OH press is making some okay progress. It looks like tricep stuff is helping.
04/23/10:
Bodyweight: 165.0lbs waking up pre-shit, no good, should be 165.5lbs
Squat: 206lbs (2x5)
OH Press: 131lbs (x2) - the barbell I used is heavier than the one I normally use, so this was a +1rep PR and then some
Deadlift: 186lbs (x20) - lots of pauses but I got to 20 lol
CGBP: 126lbs (15/14) [5:30 break]
Chins: BW (2x5)
04/25/10:
Bodyweight: heavier
Squat: 316lbs x0
OH Press: 118.5lbs x5
T-Bar Rows: 77.5lbs (3x5)
Overhead Extensions: 55lbs (2x11)
Sucky, nutrition/sleep? Not sure.
05/01/10:
Bodyweight: 167.2lbs waking up pre-shit
Squat: 231lbs (3x6) - hard!
OH Press: 116lbs (x5); 106lbs (x5) - the 116lbs was so hard that I had to go down in weight
Deadlift: 191lbs (x20 = 10+2+2+2+4)
CGBP: 126lbs (x10; x9) - really short break
I’ve gotten weaker on everything, I have to deload and work back up. I can’t help it though with midterms and finals and everything.
05/03/10:
Bodyweight: something pretty heavy
OH Press: 116lbs (x5); 111lbs (x5) - 116lbs still heavy, but easier than last time
Squat: 236lbs (3x6) [4-min breaks] - last set got tough, left quad tightened up then as well
T-Bar Rows: 80lbs (3x5) - heavy, couldn’t pull all the way up for some later reps
CGBP: 126lbs (x18) [wrist wraps] - failed on 19, wrist wraps ftw, no more wrist pain