[quote]paulwhite959 wrote:
8/7/2012
Main lift:
deadlift. 205 for 5, 220 for 5, 235 for 8
Assistance:
squats, 5x10 with 115. This was humbling. holy christ. I got them but my legs were cramping, and I slipped in my own set racking the bar at the end. Ow god.
rows: I’d intended to do these as assistance (since deads are a back/leg thing) but it flat didn’t work. Shoulder and arms started twitching on the first set and shaking; I guess dead from yesterdays pressing work??
Abs: 5 planks held for 15 seconds each, 6th held for 8 seconds.[/quote]
YES 5x10 squats are AWFUl!!
I do them on my squat days and on my deadlift days because my squat needs more work than my deadlift.
That’s twice a week, 15mins each time.
30 minutes a week…that’s it!!
But when I’m in that moment, I feel like it takes forever, blah. Very humbling indeed.
8/13:
Overhead day! Probably my favorite workout, I like putting things above my head
130 for 3
135 for 3
140 for 8
assistance:
dumbbell bench: 55 lbs, 4x10, 1x8
Curls: 65, 5x10.
Chins and pull ups: I did one of each (unassisted) between each set on OHP, including the warmup. I switched to one assisted chin up after that, between each set on DB bench. Hoping, by the end of next week, to get unassisted all the way through.
Spock: squats are fun but this 5x10…oh man. And I’m upping weight on them. But hopefully my squat will quit sucking, because it is PATHETIC! It’s only 15 lbs more than my bench.
8/17. ouch, this was weak. I couldn’t sleep at all last night and I think it impacted this session pretty bad.
Main lift: squats
190 for 3
205 for 3
215 for 6
lunges–2x10 body weight.
planks: 3, held for 15,15,12 seconds.
8/21-my workout got interrupted when some jackoff shot my dog with a pellet gun–lots of snarling and yelping. If I find out who did it, they’re going to eat that goddamn pellet gun. He’s gonna be fine but I’m pissed.
Main lift: dead lift
205 for 5
235 for 3
260 for 6
got 2 and a half sets of 10 reps done on squat before I got interrupted with 145.
Dunno. Don’t care why they shot him tbh. I’d love to hurt the shooter regardless of motive. We keep them fenced in, they don’t get to run around lose or anything. It was a pellet gun, not an actual firearm so it basically amounts to a mid level puncture wound. Called the vet panicky and she got him in and bandaged and gave him a shot and some antibiotics (just in case of infection). got the pellet out.
8/23
main lift squat
190x5
215x3
240x4
not great but not horrible I guess?
5x10 lunges with a 10 lb plate
5 planks/leg raises super-setted with each other for 15 seconds each
10 each supinated and pronated and behind the head band pull aparts–i’m going to try to do those each workout day as prehab, since my shoulder’s been twingy a bit
Deload week
main lift OHP
3x5 w/95
assistance:
bench 3x10 w/135
chin ups between sets on the OHP
band pull aparts (behind the head, hands pronated, hands supinated, 10x each)
did a strict press with 185 after doing squats just to see if I could
did the band pull aparts too; 10 each behind the head, supinated and pronated in front.
had the runs last night/this am and felt wiped out going in. Sadly, the session really did suck balls.
bench:
175 for 5
185 for 5
200 for 10
assistance: OHP
115 for 3x8, 1x4
pull ups–I did 5 with bands, then failed at the sixth. waited 2-3 minutes and got 3 band assisted chin ups–I can usually do at least 2 without assistance at the end of a work out so this was really a let down.
