Ow. Judo was rough today.
Fri-5-30
Squat-
45lb, 3x5
95/115/135/155/175lbx3
205lb, 3x5
Much easier today than on Weds.
OHP-
45/45/55lbx5
75lb, 10/10/5
Triceps gave out.
DB row-
65x5
90lb, 3x5
DB protraction/retraction-
20lb, 3x10
Tues-5-27
Hang power-clean-
45/45/45lbx5
65/65/85lbx3
115lb, 2x3
95lb, 5x3
Form feels much more intuitive now. The 95lb felt effortless and powerful after the 115lb.
Forearms got fried from this. Holding the barbell for the bench press hurt. Doing chin-ups stung real bad and made it much harder than normal.
Bench press-
45/45/45/65/95/115lbx5
145lb, 3x5
MUCH easier than previous bench sessions. I can apply power and actually accelerate the bar now. Yay.
Chin-up-
5x5
Face-pull-
60lb, 5x10
The only real good session of the week. Going to bed before midnight really helps.
Mon-6-2
Squat
Couple bodysquats
45lb, 3x5
95/115/135/155/175lbx3
210lb, 3x5
OHP-
45/45/55x5
80lb, 3x8
DB row-
65lbx5
90lb, 3x5
Tues-6-3
Hang power-clean-
45/45/45lbx5
65/85lbx3
115lb, 5x3
Front squat-
45/45/65/95/115lbx5
135lb, 3x5
Bar kept slipping on the last set.
Bench press-
45/45/45/65/95/115lbx5
145lb, 5/4/1
Failed the last rep of the 2nd set. Someone had to help me get the bar to the rack. Did the rep afterwards just to see how my muscles felt, and they were definitely tired.
I think doing hang power cleans, front squats, and bench press all in the same day may not be the best of ideas. Something about the combination of the power clean and the front squat tires my upper body out enough to make the bench more difficult. What puzzles me is that the first set felt easy. Same with the 2nd set up until the 4th rep.
I may just move the hang power clean onto my OHP days and do hang power clean + push press or something.
Chin-up-
5x5
Weds-6-4
Deadlift
135lb, 4x5. 2 sets as TnG.
185,225,275lbx3 as TnG
315lbx2
335lbx1
Something just feels off about my deadlifts now. I don’t know what it is. It feels like i’m pulling too much with my back and not using my hamstrings. I think I’m steadily getting more and more inflexible. Really should restart mobility work…
OHP-
45lb, 3x5
55, 65lbx3
85lb, 3x7
DB row-
65lbx5
90lb, 3x5
Thurs-6-5
Hang power-clean-
45/45/45lbx5
65/85lbx3
115lb, 3/3/1
No power at all in the last set. Didn’t bother beyond the 1st rep.
Bench press-
45/45/45/65/95/115lbx5
145lb, 5/5/4 (30 seconds later) 1
First three reps of any set are easy. Last two reps are hard. Maybe I should drop the weight a bit and go do higher reps.
Chin-up-
6/6/6/3/3/3/3
Total of 30 reps.
Fri-6-6
Squat-
Couple bodysquats
45lb, 3x5
95/115/135/155/175lbx3
215lb, 3x5
OHP-
45/45/55x5
85lb, 3x7
Easier than Weds.
DB row-
65lbx5
90lb, 3x5
Didn’t lift on Sat. because I felt run-down and tired starting from Thurs. Decided to just do nothing on Sat. and Sun.
Mon-6-9
Squat-
Couple bodysquats
45lb, 3x5
95/115/135/155/175lbx3
220lb, 3x5
OHP-
45/45/55x5
85lb, 8/8/7
DB row-
65lbx5
90lb, 3x5
DB protraction/retraction-
20lb, 3x10
Tues-6-10
Front Squat-
Couple body squats
45lb, 3x5
65lb/85lbx5
95lb, 3x10
Incredibly easy. But the best part is that I felt no pain whatsoever while warming up. Normally my muscles are so tense that the first couple body squats and the static holds I do are painful. Not today. Maybe it’s cause the weather is warmer.
Bench press-
45lb, 3x5
65/95/115/135lbx5
150lb, 3x3
Every set besides the last one felt fine. I over-thought form and as a result form got messed up.
Chin-up-
6/6/6/4/4/4=30
Face-pulls-
70lb, 5x10
Weds-6-11
Deadlift
135lb, 4x5. 2 sets as TnG.
185/225/275lbx3 as TnG
315lbx2
335lbx1
345lbx1
Easy pulls. Feels a helluva lot better than last week. I guess I just felt shitty doing heavier pulls earlier because I haven’t done them in a while.
OHP-
45lb, 3x5
65lbx5
85lb, 3x8
DB row-
65lbx5
90lb, 3x5
Thurs-6-12
Front Squat-
A bunch of body squats while waiting for a rack.
45lb, 2x5
65lb/85lbx5
105lb, 3x10
Bench press-
45lb, 3x5
65/95/115/135lbx5
150lb, 4/4/3
Chin-up-
6/6/6/4/4/4=30.
Back felt real tired today.
3x10 of-
Incline DB Retraction-25lb
Prone “Y’s”-5lb
Prone internal rotation- 5lb
Fri-6-13
Omg. Friday the thirteen.
Squat-
Couple bodysquats
45lb, 3x5
95/115/135/155/185lbx3
225lb, 3x5
Not sure of the depth of last two reps. Last rep was a grinder.
Still, happy that this deload achieved its purpose.
OHP-
45/45/55x5
85lb, 8/8/5 (10 seconds later) 3.
Lost my balance on the fifth rep and almost fell backwards. That’s what happens when you lose focus.
DB row-
65lbx5
90lb, 3x6
Treadmill “runs”.
8.0 speed, 12 times.
Easier than I expected. Heart-rate didn’t go up that much and it dropped much more quickly than usual, given that I haven’t done these in almost a month. I think judo and the once a week jogs helped a lot.
Sat-6-14
Bench press-
45lb, 3x5
65/95/115/135lbx5
150lb, 3x4
Front Squat-
45lb, 2x5
65lb/85lbx5
115lb, 3x10
Chin-up-
6/6/6/4/4/4=30.
Face-pulls-
70lb, 5x10
Judo was great today.
Did 6 3 minute rounds of randori straight. 18 full minutes of getting thrown and trying to throw. Most I’ve ever done in a row and by the end I had virtually nothing left in me.
Immensely satisfying to the body and mind though.
Mon-6-16
Squat-
Couple bodysquats
45lb, 3x5
95/115/135/155/185/205lbx3
225lb, 3x5
OHP-
45/45/55x5
85lb, 9/9/8
Last two reps sucked.
DB row-
65lbx5
90lb, 3x7
Treadmill “runs”.
8.0 speed, 12 times.
Tues-6-17
Front Squat-
45lb, 3x5
95lbx5
115lb, 3x10
Bench press-
45lb, 3x5
65/95/115/135lbx5
150lb, 4/3/4
Chin-up-
6/6/6/4/4=26.
Today sucked. Everything felt heavy. The front squats felt heavy; I should have done the warm-ups in hindsight. I wanted at least a rep of 5 on the bench but that didn’t happen. My arms felt so bad when I gripped the bar for the last chin-up set that I decided doing that last set would just be counterproductive.
Hopefully tomorrow is better.
Weds-6-18
Deadlift
135lb, 4x5. 2 sets as TnG.
185/225/275lbx3 as TnG
315lbx2
335lbx1
355lb, 0/0
First pull I got into position wrong and essentially wasted all my strength getting the bar to about my knees before I gave out. 2nd try I barely got the bar off the ground before giving out.
My form on the deadlift just sucked today. Not sure what happened, but I never got my hamstrings engaged properly on any of the 300lb+ ones.
OHP-
45lb, 3x5
65lbx5
85lb, 3x8
DB row-
65lbx5
90lb, 3x5
Thurs-6-19
Front Squat-
45lb, 3x5
65/85/115lbx5
135lb, 3x5
Bench press-
45lb, 3x5
65/95/115/135lbx5
150lb, 3x4
Chin-up-
4x5, 3/2=25
Reduced rest period. Gonna get to doing 6x5 and see where I go from there.
Mon-6-16
Squat-
Couple bodysquats
45lb, 3x5
95/115/135/155/185lbx3
205lb, 2/3/3/3 as paused squats, then 1 as normal.
OHP-
45/45lbx5
65lbx3
95lb, 3x3
DB row-
65lbx5
90lb, 3x7
I shouldn’t have lifted today. I woke up feeling dead tired and not at all motivated to go to the gym. I guess I didn’t recover from judo as I normally do. Probably because I didn’t drink my customary cup of cocoa (natural cocoa is awesome) after judo as I ate a large fast-food lunch and I figured I wouldn’t need it. Big mistake in hindsight.
But I went anyways. Got through everything, but it just felt like one giant drag.
Oh, and them paused squats were fucking murder. I’m relying too much on the stretch reflex. Fuck that. Time for more paused squats.