Thurs-5-14
Bench-
45lb, 3x5
65/95/105/115/125lbx3
135/145lbx1
160lb, x4/1/1
OHP-
45lb, 2x5
65/75/85/95/105lbx3
Push-press-
115/125lbx3
135lbx0
Pull-up-
7x3
Fri-5-15
Squat-
Body squats
45lb, 2x5
95/115/135/155/175lbx3
195/215/235lbx1
255lbx2
Was very distracted today, so couldn’t put in any effort at all.
Sat-5-16
Bench-
45lb, 3x5
65/95/105/115/125lbx5
135, 5/3/3
OHP-
45lb, 2x5
65lbx5
75lb, 3x5
Lat pull-down-
105/120/135lbx5
150lb, 3x5
Did the above with no rest in between besides to change weights/move around. Straight sets were done with 15-20 sec rest.
Treadmill run-
7.5 speed, 20 times.
Mon-5-18
Squat-
Lots of body squats
45lb, 3x5
95/115/135/155/185lbx3
205/225/245/265lbx1
Lost tightness on the 265 and just sat into the hole. Unlike last time when that happened in Dec though, I just muscled it up without too much effort.
Wanted to go up to 285lb, but didn’t have safety bars and the 265lb scared me a bit.
DB row-
85lb, 4x5
HB squat-
185lb, 5x5
Oww. My quads.
I was sick for the last two days.
Thurs-5-21
HB squat-
body squats
45lb, 3x5
95/115/135/155/185lbx5
205lbx1
225lb, 3x3
Paused Bench-
45lb, 3x5
65/95/105/115/125lbx5
135lb, 3x3
Hang power-clean-
65lbx3
95lb, 5x3
Pull-up-
4x3
Nothing hard. Just getting my body back into gear after doing nothing but lying in bed for the last two days and eating virtually nothing.
Sat-5-23
Squat-
Body squats
45lb, 3x5
95/115/135/155/175lbx3
HB squat-
135/155/175lbx3
Bench-
45lb, 3x5
65/95/105/115lbx5
125/135lbx3
High pull practice and OHP-
45lb, 3x5
65lbx3
Hang power-clean into push-press-
95lbx3
105lb, 5x3
Back to real things.
Mon-5-25
Squat-
body squats
45lb, 3x5
95/115/135/155lbx3
185/205lbx1
220lb, 8/8/7/(30 sec)1
The squats were manageable up until the last set, when it got really really hard.
I blame illness from last week.
DB row-
80lbx5
100lb, 3x5
High pull practice-
45lb, 5/3
65lbx3
Hang power-clean-
95lbx3
115lb, 5x3
These feel easy now.
Tues-5-26
Bench-
45lb, 3x5
65/95/105lbx3
115/125lbx1
135lb, 3x8
This was not easy. Took longer rests than I normally do to compensate. I’m clearly not back to normal right now.
=(
Pull-up/chin-up-
7x3
OHP-
45lb, 10x10
Weds-5-27
Squat-
Lots of body squats
45lb, 3x5
45/95/115/135/155/185/205lbx5
220lb, 3/2/2
Oww.
DB row-
65/75lbx5
85, 3x5
Oww.
Treadmill run-
7.5, 10x
30 sec rest between straight sets. No timed rest between anything else.
Thurs-5-28
Bench-
45lb, 3x5
65/95/105lbx3
115/125lbx1
135lbx10
Bleh.
OHP-
45lb, 2x5
55lb, 5x10
Pull-up-
7x3
These were hard.
Fri-5-29
Squat-
Lots of body squats
45lb, 3x5
95/115/135/155lbx3
185/205lbx1
220lbx12
Accidentally took a very narrow stance and went way too deep with these; must have been almost as deep as my HB squats.
Anyways… ya, weird squats today. Low-bar (For me) + narrow stance… Weird.
High-pull practice-
45lb, 2x5
65lbx3
Hang power-clean-
95lbx3
120lb, 5x3
Sat-5-30
Bench-
45lb, 3x5
45/65/95/105/115/125lbx5
135lb, 3x3
Done with no rest between the straight sets. 30 sec rests between the 135lb. In hindsight that might have been a bit too much.
OHP-
45lb, 2x5
65/85/95lbx5
Push-press-
105lbx3
115lb, 5x3, I think.
Chin-up-
10x2, done with 10 sec rest in between. Grew to 20 sec rest by the last two sets.
Mon-6-1
Squat-
Body squats
45lb,3x5
95/115/135/155/185lbx3
215/235lbx1
250lb, 4/3/3, 5x1 with a minute rest in between after.
This pissed me off. I could have done this without much trouble if I was in the power-rack, I know it. The fear of failure, even if it’s in all likelihood not going to happen if I had my head on straight, prevented me from ever even attempting to give it an honest go.
High pull practice-
45lbx5
65lbx3
Hang power-clean-
95lbx3
115lbx1
120lb, 5x3
DB row-
85lb, 3x5
Tues-6-2
Bench-
45lb, 3x5
65/95/105/115/125lbx3
135/140lbx1
150lb, 3x5
Took a longer break for the last set.
OHP-
45lb, 2x5
55lb, 5x10
Chin-up-
7x3
Face-pull-
30lb, 5x10
Weds-6-3
Squat-
Body squats
45lb, 3x5
95/115/135/155/175/195lbx3
215/235/255/275lbx1
Squatting sucked today. I shouldn’t have gone for the 275lb, it was painful and super-grindy. Should have stopped when I noticed how piss-poor the 255lb felt.
Hang power-clean-
95lbx3
115lbx1
120lb, 2x3
And done.
Thurs-6-4
Bench-
45lb, 3x5
65/95/105/115/125lbx3
135/140lbx1
150lbx6
Alternating chin-up/pull-up-
7x3
OHP-
45lb, 2x5
55lb, 5x10
Face-pull-
30lb, 5x10
And now I realized that I messed up bench numbers. I was supposed to be doing 155lb, not 150lb, this week… Oh well.
Fri-6-5
Squat-
Body squats
45lb, 4x5
95/115/135/155/175/195lbx3
215/235lbx1
250lb, 5x2 with a minute rest each set.
So, ya, no power-rack again. No way in hell I could give an honest attempt at an AMRAP or anything that even comes close to that level of intensity, so I attempted the next best thing. In hindsight I should have either reduced the rest period some more or do triples, because this didn’t feel all that hard until the last set.
Hang power-clean-
95lbx3
115lbx1
120lb, 5x3
DB row-
75lb, 5x10
Sat-6-6
OHP-
45lb, 3x5
65/75/85/95/105lbx5
Push-press-
115/125lbx3
Attempted a second set of the 125lb but it went nowhere after the first rep.
DB press-
40/50/60/70lbx5
Chin-up-
Uh, 6x3 followed by 2/1 or something with 15 sec break in between.
Mon-6-8
Squat-
Body squats
45lb, 4x5
95/115/135/155/185/205lbx3
225/245lbx1
265lbx3/4x1 with minute rest/failed the fifth single.
The 265lbx3 took pretty much everything I had. Honestly surprised by what happened today given that the the first 2 sets of 255lb wasn’t hard and I did easy 275lbx2 a couple months ago.
Probably should be doing a deload or something soon. I shouldn’t be failing on the straight sets like this.
Tuest-6-9
Bench-
45lb, 3x5
65/95/105/115/125/135lbx3
145/155lbx1
165lb, 3x2/1/1 with varying rest times.
Yup. I’ve hit a wall on the major lifts. Gonna move onto something new for a couple of months for a change of pace.
Chin-up-
10x3 with 45 sec rests.
OHP-
45lb, 2x5
65lb, 5x10
Weds-6-10
Squat-
Body squats
45lb, 3x5
95/115/135/155/185/205lbx3
225lb, 10x3 with minute rests.
This wasn’t easy given the attempts at a controlled descent.
DB row-
70lbx5
85lb, 3x10
Hang power-clean-
95lb, 10x3
Thurs-6-11
Bench-
45lb, 3x5
65/95/105/115lbx3
135lb, 10x3
Controlled descent and all that. Felt a lot easier than the squats.
Chin-up-
10x3
OHP-
45lb, 2x5
65lb, 3x10
Face-pull-
30lb, 5x10
Fri-6-12
Squat-
Bunch of body squats
45lb, 3x5
95/115/135/155/185lbx3
205/225lbx1
245lbx2
265lb, 3x1
285lbx1
DB row-
80/90lbx5
100lbx2
115lb, 2x1
Hang power-clean-
45/65lbx3
95lbx2
Sat-6-13
Uh. I think it was the following.
OHP-
45lb, 3x5
65/75/85lbx3
95lb, 10x3
DB press-
40/45lbx5
50lb, 3x10
Chin-up-
10x3
Face-pull-
30lb, 5x10
Mon-6-15
Squat-
Body squats
45lb, 3x5
95/115/135/155/185/205lbx3
225lb, 10x3
Rest time varied from 60-120 sec, with the last two sets being 120. First three sets had a pause at the bottom. Attempted to do slower descents than last time.
Hang powerclean-
65/95lbx3
115lbx1
125lb,5x2
Barbell row-
45lbx5/10
65lbx10
95lb, 3x10
First time I did this since I started lifting some 3 years ago. I never liked it because I got back pain from it, but now it’s fine. Just a couple of feeler sets today- these were all really easy.