Weds-11-26
Squat-
Body squats
45lb, 2x5
95/115/135/155lbx3
185/205/225/245lbx1
185lb, 4x8
DB row-
75lbx5
95lb, 3x5
Thurs-11-27
Happy Thanksgiving everyone. I’ll be spending it alone and eating tasteless food, but I hope the rest of you are spending it with family and eating nice turkey dinners.
OHP-
45lb,4x5
65/75/85lbx3
95lbx1
105lb, 4x5, 3
Felt good. I planned on doing 3x5 but decided to try for 5x5 after the first set went so smoothly. Bar speed slowed down dramatically on the fifth set though, and I just stopped it.
Best part is how I felt nothing but shoulders before the fifth set. No more triceps being the weak point? I fucking hope so.
Bench-
45lb, 3x5
65/95/105/115lbx3
125lb, 8/8/7/(10 seconds later) 1/5
Went with a slightly wider grip. As a result, a lot more emphasis on the pecs. Said pecs felt very tired on the third set and about gave out on the fourth set. Again, triceps weren’t an issue.
I didn’t manage to get the full 4x8, but having pecs be the main focal point is enough to make me happy.
Paused chin-up-
3x5
Solid and strong.
Today felt good. Felt like things are falling into place and the bodyparts I want to emphasize are actually being emphasized.
Nice job on the OHP.
Lorez-Thank you.
Fri-11-28
Squat-
Body squats
45lb, 2x5
95/115/135/155/175/195lbx3
215/235/255/275lbx1
295lbx0
255lb, 5x1
Wanted to attempt 315lb today, but collapsed on 295lb.
At this point I think it’s counterproductive for me to attempt to teach myself to squat parallel when I naturally want to go below it. So I’m going to abandon the thought of hitting 315lb on Dec., set 275lb as the actual 1rm (since I can hit a good squat with 275lb), restart from there, and ensure that all my PR attempts from henceforth hit the depth that I want to hit.
ATG squat-
135lb, 4x7
DB row-
75lbx5
95lb, 3x6
Sat-11-29
Bench-
45lb, 5x5
65/95/105/115/125lbx3
135/145lbx1
155lb, 7x3, 2
Planned on doing 5x3 with my new grip to get used to it. Felt surprisingly easy, so I decided to just keep going until the bar speed dropped a lot. That happened on the 8th set.
Much more tension in the pecs and I seem to get more power of them, and I simply moved my grip out by a finger’s worth or so. Should have done this sooner.
OHP-
45lb, 2x5
65lbx3
75lb, 4x8
Chin-up-
4x6, 4/(30 sec)2.
Face-pulls-
60lb, 5x10
Mon-12-1
Merry Christmas (or so the radio says).
Squat-
Body squats
45lb, 2x5
95/115/135/155/185/205/225lbx3
245/265lbx1
ATG squats-
145lb, 3x5
I got ~5 hours of sleep today. I felt sleepy when I got to 155lb and decided that doing anything hard won’t work today. So I just worked up to a reasonable max and did some ATG squats instead of the 185lb, 4x8 that I originally planned.
I also decided over the weekend that I’m going to disregard what I wrote on Fri. I don’t plan on doing powerlifting meets, and so hitting a strict depth is meaningless to me. Plus, if I wanted to train good depth then I could just get my ATG squat back up to 200lb+ again (something that I plan to do in the future anyhow).
So I tried to hit what should be a parallel squat for the low-bar squatting. It felt both harder and easier once I went into heavier territory. It’s easier in that the weight never felt heavy even with the 265lb, just real slow today (presumably because of lack of sleep). It’s harder in that I can’t bounce out of the hole and I have to go slower on the descent, lest I go too deep.
I think it’ll get easier once I get used to it. Might do paused squatting for a while to really get the feel of the new depth.That’ll be fun.
Good Mornings-
45lb, 2x5
65/95lbx5
DB row-
75lbx5
95lb, 3x6
I always know how fresh I am depending on my performance with these. Today sucked. Grip wasn’t there.
Tues-12-2
Bench-
45lb, 5x5
65/95/105/115/125lbx3
135lbx1
155lb, 6/4/2
Chin-up-
10/5/5
I couldn’t log this yesterday because the internet went out when I usually log my session.
Tues sucked. I got less sleep than on Mon and it showed.
Weds-12-3
Squat-
Body squats
45lb, 2x5
95/115/135/155/185/205lbx3
225lb, 9x3, 2/(10 sec later) 1
More practice with new form. It became more difficult to control myself and I found myself dropping deeper if I didn’t focus. Having no real bounce (though set 5-7 or so felt much better) forced more effort out of the muscles, though coming out of the hole felt effortless up until the 8th set or so. Then the reps became slow and hard.
DB row-
75lbx5
95lb, 3x6
Thurs-12-4
OHP-
45lb, 4x5
65/75/85lbx3
95lbx1
110lb, 7x3
Not very hard once I actually got my mind into it on the 3rd set or so.
Bench-
45lb, 3x5
65/95/105/115lbx3
125lb, 8/8/7/(10 second later) 1/5+0
+0 being a failed rep. Wanted to hit 6 reps on the last set and call it a day. I shouldn’t have done that. I need a training partner or at least a spotter for the bench.
Paused chin-up-
3x5
Fri-12-5
Squat-
Body squats
45lb, 2x5
95/115/135/155/185/205lbx3
225lbx1
245lb, 4x3, 2/ (10 sec)1
Felt much better than on Weds. The problem is that I currently rely on a visual cue to know when to stop descending, and that’s no good. Hopefully I develop my sense on that asap.
ATG squat-
155lb, 3x5
DB row-
75lbx5
95lb, 3x6
Didn’t lift on Sat.
Mon-12-8
Squat-
Body squats
45lb, 2x5
95/115/135/155/185/205/225lbx3
245lbx1
265lbx0/1
Failed the first attempt with 265lb. I lost tightness in the core as I descended and basically starting leaning forward, so I put the bar down onto the safety pins.
Second attempt went fine.
ATG squat-
165lb, 3x5
DB rows-
75lbx5
95lb, 3x6
I don’t know what is up with my squats and Mondays. I oughta try doing hard benches on Monday and see if I have the same issue with weights that go above 80%.
Tues-12-9
Bench-
45lb, 5x5
65/95/105/115/125lbx3
135lbx1
155lb, 3x3, 3x2
Not entirely sure what happened with my strength today. Wanted to do 3x5, but hit the third rep on the first set and just felt really bad. I went to bed late, but I did get enough sleep today.
Eh. We’ll see what happens later.
OHP-
45lb, 2x5
65lbx3
75lb, 4x8
Chin-up-
3x6, 3x4
So, I noticed myself reducing the RoM as the sets went on previously. Paid attention to that today, and so my back tired out much quicker than before.
Weds-12-10
Squat-
Body squats
45lb, 2x5
95/115/135/155/185lbx3
205lbx1
225lb, 8/8/5/(1 min) 3
I thought reducing RoM would make this easier. It did, sort of. Each rep went up smooth and great but, holy hell this was hard.
DB row-
75lbx5
100lb, 3x5
And left side weakness rears its head once more.
No lifting today because of the rainstorm and I try to reduce driving to a bare minimum during rainstorms.
Fri-12-12
Squat-
Body squats
45lb, 2x5
95/115/135/155/185/205lbx3
225lb/245lbx1
265lb, 2/2/1/1
ATG squat-
165lb, 3x5
DB row-
75lbx5
100lb, 3x5
Sat-12-13
Bench-
45lb, 5x5
65/95/105/115/125lbx3
135/155lbx1
175lb, 1/(1 min)1/(2 min)1
135lb, 3x5
OHP-
45lb, 2x5
65lbx3
75lb, 4x8
Chin-up-
3x6, 3x4
Face-pull-
60lb, 5x10
And practiced judo on Weds and Fri.
Mon-12-15
Squat-
Body squats
45lb, 2x5
95/135/155/185/205/225lbx3
245/265/275lbx1
Freaking easy, the entire lot of them. 275lb could have been faster on the ascent, but whatever.
ATG squat-
175lb, 3x5
DB row-
75lbx5
100lb, 3x5
Tues-12-16
Bench-
45lb, 5x5
65/95/105/115/125lbx3
135lbx1
145lb, 5x5
Chin-up-
3x6, 3x4
Weds-12-17
I am sick and I barely got any sleep because my throat bitched at me all night long. So no lifting today.
Thurs-12-18
OHP-
45lb, 4x5
65/75/85lbx3
95lbx1
110lb, 3x5
These felt real good. I had no trouble whatsoever when it came to putting the bar over my head. The problem came from stability. I just stumbled all over the place during the 1st set. Things got better on the 2nd and 3rd set, but never really great.
Probably going to be an issue as the weight gets heavier, but I’ll deal with it then.
Bench-
45lb, 3x5
65/95/105/115/125lbx3
135lb, 10x3.
Did these with 45 sec rest periods. Wanted to keep going until I no longer had good, clean reps. Probably would have hit it around the 7-8th set, but then I had to go wash my hands after I sneezed into it and got a bunch of mucus, resulting in a rest period of over 2 minutes, after the 6th set. Enough rest time to get me refreshed. I could have easily done another 3-4 more sets, but I got bored.
Paused chin-ups-
3x5
Good and strong. Time to start adding weights to this.
Face-pull-
20lb, 5x10
Fri-12-19
Squat-
Body squats
45lb, 2x5
95/115/135/155/185/205lbx3
225/255lbx1
275lb, 3x1
The last rep was high.
ATG squat-
185lb, 3x5
DB row-
75lbx5
100lb, 3x5
Grip wasn’t there today.
Today’s squatting was the opposite of Monday’s.
Sat-12-20
Bench-
45lb, 5x5
95/105/115/125lbx3
145lbx1
165lb, 2/2/1
Bench felt bad from the start. Just felt like I wasn’t fully awake.
OHP-
45lb, 2x5
65lbx3
75lb, 4x8
And now I felt awake.
Chin-up-
4x6, 5/(20 sec or so)1
Face-pull-
30lb, 5x10
Mon-12-22
Squat-
Body squats
45lb, 2x5
95/115/135/155/185/205lbx3
225/245/265lbx1
ATG squat-
195lb, 3x5
Now have to actually put some effort into this. Switched over to normal 2 min rest instead of 1 min rest as well.
DB row-
75lbx5
100lb, 3x5
Hang clean-
65lbx3
95lb, 5x3