Mon-6-23
Squat-
Couple bodysquats
45lb, 3x5
95/115/135/155/185/205lbx3
230lb, 5/5/3
First set was great. Last rep of 2nd set was hard. 3rd set was real hard.
High-bar paused (3 seconds) squats-
185lb, 3x3
DB row-
65lbx5
90lb, 3x7
DB protraction/retraction
20lb, 3x10
Expect this week to be a mish-mash of things until I figure out a routine to use.
Tues-6-24
Bench press-
45lb, bunch of random reps.
65/95/115/135lbx5
145lb, 5/5/4
OHP-
45lb, 55lbx5
65lb, 4x8
Easier than I expected.
Chin-up-
4x5, 3/5=28
And then I get to doing chin-ups and my triceps bitch at me.
Face-pull-
60lb, 5x10
Weds-6-25
Deadlift
135lb, 4x5. 2 sets as TnG.
185/215/245/275lbx3 as TnG
315lbx2
335lb, 3 singles with a minute rest on each.
Well, it’s obvious the hips aren’t used to being loaded. Hips feel bad after the 335lb.
Squat-
45lb, 2x5
95lbx5
145lb, 4x8
DB row-
65lbx5
90lb, 3x5
My lower body doesn’t like me right now.
I’ve appeared to have tweaked something on my backside, in the left butt/tail-bone area. Getting annoying shooting pains while sleeping, some pain if I lean to the right side, and a dull ache when I walk.
Hopefully it isn’t anything bad.
Not gonna lift today anyhow because I want to watch the soccer matches.
Probably won’t go to judo either. We’ll see about that.
Edit-
And now pain is “mostly” gone. I can probably do judo today after all.
Huzzah for youth.
Fri-6-27
Squat-
Couple bodysquats
45lb, 3x5
95/115/135/155/185/205lbx3
235lb, 5/3/3/3
Front squat
45/85lbx5
115lb, 3x8 (or it could be 4x8, I really don’t remember right now)
DB row-
65lbx5
90lb, 3x6
Felt like a good session. The “thing” in left hip didn’t affect squatting in any way, but I felt more pressure there when I started going beyond 200lb.
I’ve noticed that my squats suck more because of a mental thing than any physical inability to do it. I’m pretty damned sure I could have gotten 4 and probably 5 on that last set of squat. So I’ve decided to keep pushing the weight up by 5lb and do 2-3 sets of AMRAP until I can no longer get 5 reps. At that point I’ll deload down to 225lb, the last weight where I had hit a definite 3x5, and do it all over again. I expect to reach about 250lb before I have to deload.
Sat-6-28
Bench press-
45lb, bunch of random reps.
65/95/115/135lbx3
145lb, 3x5
yay.
Too much warm-up previously. Cut it down and so main work set much easier.
Chin-up-
4x5, 4/5 (1.5 min break)=29
OHP-
45lb, 55lbx5
70lb, 4x8
Mon-6-30
Squat-
Couple bodysquats
45lb, 1x5
95/115/135/155/175/195/215lbx3
240lb, 3/4/2/2
I squatted in the stupid squat rack where you have to walk the weight out for a mile instead of the “nice” power rack.
Anyways… When I did my first set, I somehow got off-balance after the 3rd rep on the first set. I don’t know how it happened, or what exactly happened for that matter, all I know is that I finish rep 3 and then I start wobbling all over the place. Decided that it would be better to put the weight down.
I know I could have gotten 5 reps, seeing as how I got an easy 4 reps afterwards.
And then the reps on the following two sets were real damned slow.
On the bright side, the weight didn’t feel heavy on my back, the first two sets felt fairly easy, and I completely get over the last time I failed a squat rep, which happened sometime in December when I failed a 3rd rep with 240.
Front squat
45/85lbx5
120lb, 4x8
These killed my arms more than my legs. I could barely hold the straps up by the last couple of reps.
DB row-
65lbx5
90lb, 3x6
Tues-7-1
Bench press-
45lb, bunch of random reps.
65/85lbx5
95/115/135lbx3
150lb, 3x5
yay.
Chin-up-
4x5, 3x3=29
1 min. rest periods suck.
OHP-
45lb, 65lbx5
70lb, 8/8/8/6/ (20 second later) 2
Face-pull-
5x10, 70lb.
Weds-7-2
Deadlift
135lb, 4x5
185lbx5
225/245/265lbx3
295lbx1
245lb, 3x5
Upper body has become sucky at deadlifting. Rep work to rebuild upper body.
Squat-
45lb, 2x5
95lbx5
135lbx1
175lb, 4x8
These were painful.
DB row-
65lbx5
90lb, 3x6
OHP-
45lb, 3x5
65lb/75lb/85lb/95lbx3
100lb/105lb/110lbx1
115lbx0
Went in today looking to see where my OHP is at. Body is very stable now, probably because squat has improved and the high rep OHP forces me to keep a stable body when I’m tired. Max strength hasn’t improved all that much. I went in hoping for 115lb but it didn’t happen unfortunately.
But the fact that the body stability is no longer an issue is good.
Bench press-
45lb/65lbx5
95lbx3
120lb, 4x8
These were hard. Reached technical failure at the last rep and muscled it up with complete crap form.
Chin-up
3x5, 5x3=30
Should have done chin-ups before the bench press.
Happy Fourth of July.
I don’t remember if the gym is open. I don’t care. Today I stuff myself full of hamburgers at the picnic.
Bye.
Mon-7-7
Squat-
Couple bodysquats
45lb, 3x5
95/125/155/185/215lbx3
245lb, 3/2/3/2
=( Couldn’t get to 250lb after all.
Oh, and CT’s whole thing on your nerves getting lazy if you don’t work out for a couple of days definitely rings true. 3 days of inactivity and my squat speed and general feeling is just off. The squats improved as the heavy sets went on, but then my muscles are too tired to take advantage of it.
Just doing body squats randomly for 10+ reps at home does a good job of keeping the body ready for squats. Shame on me for getting lazy over the Fourth of July weekend.
I don’t think I could have hit 5 reps even if I kept everything good though. Probably could have gotten a 4 on the third set.
Front squat
45/85lbx5
120lb, 4x8
“Easier” than last time.
DB row-
65lbx5
90lb, 3x6
DB protraction/retraction
25lb, 3x10
Treadmill incline runs
8.0 speed, 10 times.
Gonna have to do this again. Getting a bit fatter because my diet has gotten lazier in the last couple of weeks. I’m getting really sick of oatmeal and ground beef.
Tues-7-8
Bench press-
45lb, bunch of random reps.
65lbx5
95/115/135lbx3
155lb, 3/4/3/(10 seconds later) 1
Disappointing. I could try to attribute it to not getting a lot of sleep, but I didn’t feel bad at all.
Chin-up-
4x5, 2x4, 2=30
OHP-
45lb, 65lbx5
75lb, 4x8
Face-pull-
5x10, 70lb.
In other news, I somehow lost weight. When I last weighed myself (about two months ago? Don’t remember) on those old-school scales, I came out somewhere over 180. Today I weigh myself and I put the slider to 180 and it’s too heavy. So I drop it down to 170lb and it’s too light. Adjusted the little slider and came out somewhere in the ballpark of 176-178lb. So essentially I lost about 3-5lb within the last month or two.
Which is weird because I look flabbier and I know for a fact I also gained more muscle. Water weight?
No lifting today.
I didn’t sleep a lot, my lower body is still sore and achy, and I have an interview in the evening. If I had slept well and body didn’t ache then I’d be fine with thrashing it, but as it is I’m worried that doing anything will make it sore enough to bother me.
Thurs-7-10
Bench press-
45lb, bunch of random reps.
65lbx5
95/115/135lbx3
155lb, 4/4/3/(10 seconds later) 1
Meh.
Chin-up-
4x5, 4/3/2=29
OHP-
45lb, 65lbx5
80lb 8/8/6/5
80lb clearly too ambitious.
And judo.
Lack of good sleep is getting to me. By the end I had so little energy left that I just wanted to sleep right there…
Hopefully I actually go to sleep early today instead of going to bed at 2 AM or something…
Fri-7-11
Squat-
45lb-stuff.
95/115/135/155/175/205lbx3
225lb 5/1
Done.
So, it appears that my body has been steadily been getting worse and worse from the week of significantly less sleep than normal. Normally I get 8 hours of sleep. The past week I got 5-6ish. And then my guess is the effort from judo more or less uncovered just how little I’ve been recovering.
Because the squats were so much harder than they should have been.
Sat-7-12
Bench press-
45lb, bunch of random reps.
65lbx5
95/115/135lbx3
155lb, 4/3/3
Double Meh. It’s as if I sometimes find my perfect groove and reps just come easy, and most often I just get into position wrong and it craps out.
I really need to find someone to look at my form and teach me how to bench properly.
Chin-up-
4x5, 4/4/2=30
Significantly easier than on Thurs. At least this is improving.
OHP-
45lb, 65lbx5
75lb 4x8
Ditto. Much easier than last time.
And judo again.
Not as exhausted this time. Good.
Mon-7-14
Squat-
body squats
45lb-3x5
95/115/135/155/185/205lbx3
225lb, 5, 4x3, 2x2
I don’t know wtf is going on. The squats just become grinders at rep 3. This isn’t making any sense to me. Am I not fully recovering? Am I undereating? If so, then why is everything else going decently enough?
DB row-
95lb, 3x5
Couldn’t do front squats or treadmill runs because of a fall I took in judo on Sat. It left me with some nagging pains on the side of my right quads, and it flared up when I tried doing front squats and the runs.