Sat-4-4
Bench-
45lb, 3x5
65/95/105lbx3
115lbx1
130lbx12
Chin-up-
6x5
Burpeex80
~12:20.
I’m sick and tired of burpees. Yet I know my conditioning has skyrocketed just from the act of doing this once a week, so… Fuck.
Last couple of days were… hectic. Let’s see if I remember things.
Mon-4-6
Squat-
Body squats
45lb, 2x5
95/115/135/155lbx3
185/205lbx1 (I think)
230lb, 3x5
Was about as hard as you would expect 85% to be.
DB row-
80lbx5
100lb, 3x5
Hang power-clean-
Triple extension practice
95lbx3
115lb, 5x3
Tues-4-7
Bench-
45lb, 3x5
65/95/105/115lbx3
125/135lbx1
145lb, 3x5
Not bad.
Chin-up-
6x5
Weds-4-8
Squat-
Body squats
45lb, 2x5
95/115/135/155lbx3
185/215/235/255/275lbx1
Easy. Would have gone for 295lb if I was in the power rack.
DB row-
80lbx5
100lb, 3x5
Trap-bar deadlift-
135lbx5
135/185/215/235/255/275lbx3
315lbx1
Thurs-4-9
No lifting.
Fri-4-10
Squat-
Body squats
45lb, 2x5
95/115/135/155lbx3
185/215lbx1
230lbx4
Was forced to squat in my shoes on 230lb. Not going to happen. Need to buy chucks.
Sat-4-11
Bench-
45lb, 3x5
65/95/105/115lbx3
125/135lbx1
145lbx8
OHP-
45lb, 2x5
65lb, 4x8
Chin-up-
6x5
Burpeex50
Did these with a much faster pace. One breath between each rep. Killed me by rep 30.
Edit- Forgot to put time on the burpees. Uh, 6 min something seconds.
Mon-4-13
Squat-
Body squats
45lb, 2x5
95/115/135/155/185lbx3
205/225lbx1
245lb, 3x3
Wasn’t hard at all, but my knees had fun times trying to stabilize in my new Converse.
DB row-
80lbx5
100lb, 3x5
Hang power-clean-
95lbx3
115lb, 2x3
These feel really interesting with shoes on.
Tues-4-14
Bench-
45lb, 3x5
65/95/105/115/125lbx3
135/145lbx1
155lb, 3x3
Wasn’t hard.
OHP/BTNP
5x10
Alternated between the two. 5 reps front and 5 reps back.
BTN… interesting. Lots of muscles that I normally don’t work got worked, it feels.
Chin-up-
3x5/random shit.
I’ve recently been getting wrist pains from doing these. I think my wrist tries to rotate inward, but can’t because I’m using a fixed bar. It gets rather annoying by the 3-4th set, and I’m thinking of trying pull-ups from now on. I get much less ROM with the pull-up at the top though.
Face-pull-
30lb, 5x10
Weds-4-15
Squat-
Body squats
45lb, 5x A lot of sets. Knees still feel iffy from squatting in the Converse and I thought may doing a shit-ton of warm-up might help. Don’t think it did.
95/115/135/155/175lbx3
195/215/235/255/275/295lbx1
Normally I wouldn’t have gone for the 295lb, since the 275lb wasn’t great. But since I didn’t do anything remotely heavy for the entire month, I decided to fuck it and go for it. Turned into a grind and was slightly higher than normal.
DB row-
75lbx5
Trap-bar deadlift-
135lbx5
185/225lbx3
275/315/335lbx1
Grip felt iffy on the 335lb.
Thurs-4-16
Bench-
45lb, 3x5
65/95/105/115/125lbx3
135/145/155/165/175lbx1
Completely fucked up the 175lb. Don’t even know what happened. 165lb went well, but I suddenly lost form on 175lb. Started leaning to the right and took a really long time to push it up.
OHP-
45lb, 5x10. Alternating between BTN and front again.
Pull-up-
10x2. Mixed in chin-ups here and there.
Fri-4-17
Squat-
Body squats
45lb, 2x5
95/115/135/155/185lbx3
205/225lbx1
245lbx6
The 3s finally feel hard during the AMRAP. Maybe could have done another, but it would have been a nasty rep.
That being said, this wasn’t my best effort. Something is up with my energy levels, and it ain’t because of lack of sleep for once. I personally blame going from driving fewer than 15 miles a day to suddenly driving over 70 miles a day.
DB row-
80lbx5
100lb, 3x5
Hang power-clean-
Stuff with 45lb/65lb
95lbx3
115lb, 5x3
These feel easy now, but doesn’t have speed.
Sat-4-18
Bench-
45lb, 3x5
65/95/105/115/125lbx3
135/145lbx1
155lbx5, failed the 6th rep.
OHP-
45lb, 2x5
65/75/85/95/105lbx3
115lbx2
Meh
Pull-up-
7x3
No burpees today. Didn’t want to do them to begin with. Plus I forgot to pack my gym clothes today and so had to lift in everyday clothes.
Mon-4-20
Squat-
45/95/115/135/155/175/195lbx5
Didn’t do the body squats or any real warm-up because I do those things in a routine I do after I wake up. Turns out it may not be the brightest of ideas- my right knee felt iffy throughout the entire squat session. I probably need to do more unweighted work/light work with the shoes on before I go onto moving weights.
DB row-
70/75/80/85/90lbx5
Top-down deadlift-
135/155/175lbx5
Had planned on increasing up until 235lb, but then my grip said “no” on 195lb.
All of the above done with no rest in between besides to change weights/move from place to place. Felt rather tired by the time I got to the 195lb attempt with the deadlift.
Hang power-clean-
95lb, 3x3
Didn’t lift on Tues/Weds.
Thurs-4-23
Squat-
Body squats
45lb, 4x5 or so.
95/115/135/155/175lbx3
195/215/235/255lbx1
275lbx2
275lb felt easy, but a bit slower than it should be given how easy it felt.
Bench-
45lb, 3x5
65/95/105/115/125/135/145lbx3
155lbx1
So-so.
Pull-up-
7x3
Felt easy.
Hello again log.
Didn’t lift on Fri/Sat. Did other fun things instead.
Mon-4-27
Squat-
Body squats
45lb, lots of sets
95/115/135/155lbx3
175/195lbx1
210lb, 3x8
Hang power-clean-
random shit with 45/65lb.
95/115lbx3
125lb, 2x3
The squats tired me out and I did a poor catch on the 2nd set, so I quit for the day.
Tues-4-28
Bench-
45lb, 3x5
65/95/105lbx3
115/125lbx1
135lb, 3x8
Felt surprisingly easy.
Pull-up-
7x3
This felt surprisingly difficult.
Weds-4-29
Squat-
Body squats
45lb, 4x5ish
95/115/135lbx3
And done. Legs felt horribly painful. My guess is because I didn’t eat a whole lot yesterday/deciding to ditch the PWO drink was a bad idea. This combined with the normal fact that my legs get really sore when I do the 3x8 thing=terrible, terrible pain.
DB row-
80lb, 5x5
I don’t get why my legs get painfully sore while my upper body rarely, if ever, does.
Thurs-4-30
Bench-
45lb, 3x5
65/95/105/115/125lbx3
135/145/155/165lbx1
Pull-up-
5x4
Fri-5-1
Squat-
Body squats
45lb, 5x5
95/115/135/155lbx3
175/195lbx1
210lbx14
Pauses between reps started to get too long. I should actually go find out what Wendler says about this.
DB row-
85lbx5
100lb, 3x5
Left side crapped out on me on the last set.
Hang power-clean-
45/65/85lbx3- High pull practice.
95lbx3
115lb, 2x3
Felt strong.
Sat-5-2
Bench-
45lb, 3x5
65/95/105lbx3
115/125lbx1
135lbx12
Progress! Up from x10 last time. Those two extra reps were not at all pretty though. Particularly last rep. Ugly, ugly.
OHP-
45/65/75/85/95lbx5
Pull-up-
5x4
These felt hard.
Treadmill runs-
20x, 7.5.
Been a while since I did this. Felt nice and refreshing.
Weighed myself today. Last time I weighed myself was about a month ago, when I clocked in at ~177lb. Today was ~179lb. No wonder pull-ups feel harder.
Too much carbs at night. That’s what happens when your parents are in town and you eat out with them practically everyday.
Mon-5-4
Squat-
Body squats
45lb, 4x5
95/115/135/155/185lbx3
205/225lbx1
240lb, 3x5
Ugh. Today was a bad day.
DB row-
80lb, 5x5
Ugh.
Hang power-clean-
45/65lb- high pulls
95lb/115lbx3
Ugh.
Tues-5-5
Bench-
45lb, 3x5
65/95/105/115lbx3
125/135lbx1
150lb, 3x5
Wasn’t hard, but I wobbled a bit in the 2nd/3rd set.
OHP-
5x10
Alternated each set between BTN and normal.
Pull-up-
5/5/4/3/1. One being a chin-up.
Weds-5-6
Squat-
Body squats
45lb, 4x5
95/115/135/155/185lbx3
205/225/245/265/285lbx1
Lower back felt annoying, and the bar felt heavy.
DB row-
80lbx5
100lb, 3x5
Hang power-clean-
65lbx3 high pulls
95/115lbx3
125lb, 5x2
Thurs-5-7
Bench-
45lb, 3x5
65/95/105/115/125lbx3
135/145/155/165/170lbx1
OHP-
45lb, 5x10
Pull-up-
5x4
Face-pulls-
30lb, 5x10
Fri-5-8
Squat-
Body squats
45lb, 4x5
95/115/135/155/185lbx3
205/225lbx1
240lbx9
These sucked. Didn’t feel hard until the 8th rep, but just no power whatsoever. Very slow.
DB row-
80lbx5
100lb, 2x5
Technically did a third set, but grip kept dying.
Hang power-clean-
95/115lbx3
125lb, 3x2
Sat-5-9
Bench-
45lb, 3x5
65/95/105/115lbx3
125/135lbx1
150lbx7
A bit of a lackluster effort today.
OHP-
45lb, 2x5
65lbx5
75/85/95/105lbx3
Push-press-
115lbx3
125lbx2
Failed a third rep on the 125lb.
Pull-up-
5x4
Mon-5-11
Squat-
Body squats
45lb, 4x5
95/115/135/155/175/195lbx3
215/235lbx1
255lb, 3x3
Last set was sloppy and grindy.
DB row-
80lbx5
100lb, 3x5
Left side grip weak again.
Hang power-clean-
95/115lbx3
120lb, 4x3
Felt good.
Tues-5-13
Bench-
45lb, 3x5
65/95/105/115/125lbx3
135/145lbx1
160lb, 3x3
These weren’t easy.
Pull-up-
4x4/3
Pull-ups felt hard today.
Weds-5-13
High-bar, deep squat-
45lb, 4x5
95/115/135/155/185lbx3
205/225/245/245/265lbx1
225lbx2
None of these felt hard, but the 265lb was a touch high. In any case, nice to know that my high-bar squat isn’t low compared to my regular squats.
Hang power-clean-
95/115lbx3
120lb, 5x3
These got better as the sets went on. Not using enough hip.