Thursday, January 12, 2012
Day 70
Squat
45x2x5
90x1x5
135x1x3
180x1x2
230x3x5
Overhead Press
45x2x5
75x1x5
90x1x5
105x1x5
120x1x5
Deadlift
195x1x5
235x1x5
270x1x5
315x1x5
Pull Ups
BWx4x8
DB curls
35x3x6
Notes
Squats were very heavy. Pulled sumo as opposed to conventional, not sure how I liked it. Going to try sumo again next time.
Saturday, January 14, 2012
Day 71 - Medium Day
Squat
45x2x5
90x1x5
140x1x3
185x1x2
235x3x5
Bench Press
45x2x5
100x1x5
120x1x5
145x1x5
170x1x5
200x1x2
145x1x8
Pendlay Rows
45x2x5
50x1x5
65x1x3
80x1x2
95x3x5
EZ bar French Press
45x3x8
Weighted Dips
BW+20x3x5
Pull Ups
BWx4x4
DB curls
35x3x6
Notes
Didn’t eat sh*t the past week, failed 3rd rep of 200x3. Doing SS for squats and rows (major reset for these, as I only felt them in my lower back for the past month or so, finally decided to stop ego lifting). I intend to drop back to 190x5 bench on Tuesday.
Sunday, January 15, 2012
Day 72 - Light Day
Squat
45x2x5
120x1x5
150x1x5
180x2x5
Bench Press
45x2x5
95x1x5
120x1x5
145x1x5
Pendlay Rows
45x2x5
50x1x5
65x1x5
75x1x5
Overhead Press
45x2x5
75x1x5
90x1x5
Pull Ups
BWx5x4
Notes
Starting to lift 4 days a week, program looks something like
Tues - Heavy Squat, Heavy Bench, Heavy Row
Thurs - Heavy Squat (eventually front squat), Heavy Overhead Press, Deadlift
Sat - Heavy Squat, Medium Bench, Heavy Row
Sun - Light Squat, Light Overhead Press or Light Bench, Light Row
Squats + Rows are being done in SS fashion, everything else is done in 5x5 fashion. Once the squats become too heavy (which I’m guessing will be pretty soon), I will only be heavy squatting on Tues and Sat, with Thurs being a front squat day. I’m probably going to rotate bench and ohp on Sundays instead of doing them both like I did today.
Wednesday, Jan 18, 2012
Day 73
Squat
45x2x5
110x1x5
140x1x5
165x2x5
Overhead Press
45x2x5
70x1x5
85x1x5
95x1x5
110x1x5
Deadlift
185x1x5
220x1x5
260x1x5
295x1x6
BB curl
70x3x8
Notes
Farted really loud mid set of deadlifts, so I decided to do an extra rep. The gym was supeeeerrrr crowded, too. I just laughed it off and continued my session.
Friday, January 20, 2012
Day 74
Squat
45x2x5
110x1x5
140x1x5
165x1x5
195x1x5
225x1x3
165x1x8
Bench Press
45x2x5
90x1x5
110x1x5
130x1x5
155x1x5
180x1x3
130x1x8
Rows
45x2x5
55x1x5
70x1x3
85x1x2
100x3x5
Notes
Squat felt heavy, but that’s expected since I squatted 64853 times this week. Bench felt easy. Rows were easy.
Monday, January 23, 2012
Day 75
Squat
45x2x5
115x1x5
140x1x5
170x1x5
195x1x5
225x1x5
Bench Press
45x2x5
90x1x5
115x1x5
135x1x5
1601x5
180x1x5
Rows
45x2x5
55x1x5
70x1x3
85x1x2
105x3x5
Pull Ups
BWx5x4
DB curls
30x3x8
Notes
Bench was a bit harder than usual, but that’s due to lack of leg drive. My back keeps slipping on the new benches at my gym whenever I try to drive heels through ground.
Wednesday, January 25, 2012
Day 76 - Light Day
Squat
45x2x5
115x1x5
140x1x5
170x2x5
Overhead Press
45x2x5
70x1x5
85x1x5
100x1x5
115x1x5
Deadlift
190x1x5
225x1x5
265x1x5
300x1x5
Notes
Presses were surprisingly light. 115 felt like 95. Probably could have done 135x3 that day.
Friday, January 27, 2012
Day 77 - Medium Day
Squat
45x2x5
115x1x5
140x1x5
170x1x5
195x1x5
230x1x3
170x1x8
Bench Press
45x2x5
90x1x5
115x1x5
135x1x5
160x1x5
185x1x3
135x1x8
Rows
45x2x5
60x1x5
75x1x3
90x1x2
110x3x5
EZ bar French Press
50x3x8
Weighted Dips
BW+25x3x5
Hamstring Curls
80x3x8
Notes
Rows were feeling very light. Squat and bench were pretty much the epitome of “medium”.
Monday, January 30, 2012
Day 78 - Heavy Day
Squat
45x2x5
115x1x5
145x1x5
175x1x5
200x1x5
230x1x5
Bench Press
45x2x5
95x1x5
115x1x5
140x1x5
160x1x5
185x1x5
Rows
45x2x5
60x1x5
80x1x3
95x1x2
115x3x5
Pull Ups
BWx6x4
Notes
Squats weren’t bad at all. Struggled on the last 2 reps of bench, though.
Wednesday, February 1, 2012
Day 79 - Light Day
Squat
45x2x5
115x1x5
145x1x5
175x2x5
Overhead Press
45x2x5
70x1x5
85x1x5
100x1x5
115x1x4
Deadlift
195x1x5
235x1x5
270x1x5
310x1x5
Notes
Focused a LOT on speed this session. Bar speed was much better on everything, but I ****ed up my breathing while doing OHPs and exhaled coming off my chest on the last rep. Bar got stuck halfway up and just wouldn’t budge.
Friday, February 3, 2012
Day 80 - Medium Day
Squat
45x2x5
115x1x5
145x1x5
175x1x5
200x1x5
235x1x3
175x1x8
Bench Press
45x2x5
95x1x5
115x1x5
140x1x5
160x1x5
190x1x3
140x1x8
Rows
45x2x5
65x1x5
80x1x3
100x1x2
120x3x5
Pull Ups
BWx4x6
EZ bar French Press
55x1x7
50x1x7
40x1x8
Reverse Flyes
30x3x8
Notes
Squat was EXTREMELY heavy. I’ve been getting a pain at the top of my right knee cap lately when squatting. Any ideas as to what it is/what I should do to alleviate it? Bench was fine. Was feeling very tired so I skipped dips.
Monday, February 6, 2012
Day 81 - Heavy Day
Squat
45x2x5
120x1x5
145x1x5
175x1x5
205x1x5
235x1x5
Bench Press
45x2x5
95x1x5
120x1x5
145x1x5
165x1x5
190x1x5
Rows
45x2x5
65x1x5
85x1x3
105x1x2
125x3x5
Notes
Everything went pretty smooth.
Wednesday, February 8, 2012
Day 82 - Light Day
Squat
45x2x5
120x1x5
145x1x5
175x2x5
Overhead Press
45x1x5
75x1x5
90x1x5
105x1x5
115x1x5
Deadlift
200x1x5
240x1x5
280x1x5
320x1x5
Notes
Was supposed to work up to 120x5 OHP today, but I decided to just do 115x5 since I failed the last rep last time
Friday, February 10, 2012
Day 83 - Medium Day
Squat
45x2x5
120x1x5
145x1x5
175x1x5
205x1x5
245x1x3
175x1x8
Bench Press
45x2x5
95x1x5
120x1x5
145x1x5
165x1x5
195x1x3
145x1x8
Rows
45x2x5
70x1x5
90x1x3
110x1x2
130x3x5
DB Tricep Ext
30x3x8
DB Curls
30x3x8
Notes
Squat wasn’t pretty, but I got the 3 reps. Bench was pretty smooth.
Monday, February 20, 2012
Day 87 - Heavy Day
Squat
45x2x5
95x1x5
145x1x3
195x1x2
245x3x5
Bench Press
45x2x5
100x1x5
120x1x5
145x1x5
170x1x5
195x1x3
Rows
45x2x5
80x1x5
105x1x3
125x1x2
150x3x5
Notes
Doing low bar, moderate stance squats again. Going to be doing 3x5 heavy squats 3x a week for a while. Wasn’t too bad today, took 5 minutes of rest or so after the 2nd set and the 3rd set was probably the easiest of the 3. The first rep of bench went up ridiculously fast, 2nd was pretty good too, third was slowing down, 4th I had just started to grind off my chest and the spotter immediately re racked the barbell. I know for a fact I had at the very least 4 reps in me. Pretty upset that this 195x5 just isn’t happening. Going to do 195x3 this Friday and try for 195x5 again next Monday.
Wednesday, February 22, 2012
Day 88 - Light Day
Squat
45x2x5
125x1x5
155x1x5
190x2x5
Overhead Press
45x2x5
75x1x5
90x1x5
105x1x5
120x1x5
Deadlift
210x1x5
250x1x5
295x1x5
335x1x5
Notes
Started messing with my pull form a bit, and ended up having the starting bar position wayyyy too close for my first warm up. It was like a SLDL and I even fell back when pulling. Brought the bar a bit more forward and got my hips a bit lower, and the rest of the sets went much better. 335 came off the floor pretty fast. Quads weren’t fatigued at all. Felt great. Started to bring my hips in with the OHPs, and felt I had a much straighter bar path than before. Lifted before class so I didn’t do any accessory ham work or bicep curls / reverse flyes. Overall good workout considering I was (and still am) running on 0 sleep.
Friday, February 24, 2012]
Day 89 - Medium Day
Squat
45x2x5
100x1x5
150x1x3
200x1x2
250x3x5
Bench Press
45x2x5
100x1x5
120x1x5
145x1x5
170x1x5
195x1x3
145x1x8
Notes
Cut my session short cause I had stayed up all night to lift at 5 am so I could make my 9 am class. Long story short, I’m not going to class, and I left the gym early for nothing. Probably going to go back after I wake up and do rows / tricep / ham accessory work. Squats were fine, bench was another story. 195x3 felt significantly more difficult than last time. THIS **** SUCKS. I might start increasing by reps at a lighter weight, like doing 175x5, then x6, then x7, then 180x5, x6, x7, etc. ****in blows, IDK what to do anymore.
Try mixing it up a little with bench. I personally like going 5x5 for a workout then doing triples and doubles then singles till my max the next workout. Gets your body used to max lifts and stress but gives you a little endurance at the same time.