Squat: 105lbs 5x5 - not starting to get challenging but starting to feel like I actually am lifting something
Bench: 105lbs 5x5
Pendlay Barbell Row: 75lbs 5x5 - Swapped these back in because I remembered I originally did weighted pull ups years ago as my gym didn’t have enough free barbells to do rows. My current gym has 10 squat racks so there is almost always open barbells to use.
Tricep rope push down: 60lbs 3x12 superset with facepulls
Deadlift: 115lbs 1x5 - Used my belt and braced properly, no back strain
Dips: 20lb 3x12 - will be adding 5lbs next time
Pull-ups w/ Chest to Bar: BW 9,9,8 - okay with this, remembered when I was doing 5x12 a year ago I was doing chins/pull-ups as my second exercise instead of last, and was 10 lbs lighter.
Hanging leg raise: 3x12,11,11 - controlled, toes to bar. Got complimented by a fit middle aged guy on my form.
Hopefully I can workout Thursday. Will be at the beach and need to find a gym that has a day pass.
Zone 2 cardio, 20 minutes + 5 minute warmup/cooldown
Stretching - Very tight today. I have fucked up feet and usually spend 10ish minutes standing/rolling the bottom of my feet on a lacrosse ball to loosen up all the tendons and connective tissue. Super painful and tight because I wasn’t doing this while on vacation.
Squat: 125lbs 5x5 - first set was kinda challenging, but that warmed me up more I guess and the rest of the sets felt good but still a tad challenging. Last set still RPE 6-7 maybe.
Bench: 115lbs 5x5 - easy
Pendlay Barbell Row: 105lbs 5x5 - easy
Tricep rope push down: 70lbs 3x8 superset with facepulls
Facepulls: 90lbs 3x14
Dumbbell curl: 20lbs 14,14,12
L-Sit hold: 26 seconds, 22s, 13s
Time to start eating more since things are getting challenging but not hard with the squat. Hopefully can put some muscle on here.
Squat: 135lbs 5x5 - Last set around RPE 8 or lower. Realized on my last set I’ve still been doing a slight pause at the bottom of the rep, so I need to work on eliminating that (but not bouncing) as the pause was making it a lot more challenging.
Bench: 120lbs 5x5 - easy
Pendlay Barbell Row: 115lbs 5x5 - been doing 10lb jumps on these. gonna change to 5lb jumps from here now that i’m about caught up with bench
Tricep rope push down: 70lbs 9,9,10 superset with facepulls
Yesterday did Zone 2 cardio on the bike and stretching.
Bodyweight has been dropping even though I’ve been trying to maintain and/or gain. Don’t feel like I’ve lost any fat though. Down like 1.5 lbs somehow. Oh well, guess I’ll just have to build it back up.
Today - Workout 12
Squat: 140lbs 5x5 - Felt really good, tried not to pause in the bottom. Last set RPE ~7
Squat: 145lbs 5x5 - Felt great. Got a form video on my second set. Was going a bit below parallel and getting a bit of butt wink. Stopped a tad higher, at parallel, for the next sets. It won’t let me attach the video for some reason
Bench: 125lbs 5x5
Pendlay Barbell Row: 120lbs 5x5
Tricep rope push down: 65lbs 3x12 superset with facepulls
Squat: 150lbs 5x5 - First 3 sets were grindy but I think then I got warmed up and the last 2 felt good. I do a full stretching and warmup routine but still seems I the first couple working sets still warm me up fully.
OHP: 95bs 5x5 - Similar grindy on the first few sets. Last set RPE ~8
Deadlift: 155lbs 1x5 - easy
Dips: 30lbs 3x8
Pull-ups w/ Chest to Bar: BW 3x9, last 3 reps weren’t quite chest to bar
Squat: 155lbs 5x5 - Second set form wasn’t great but I think I learned how to truly brace with my stomach on set 3 for the first time. I believe this is also the most weight/volume I’ve ever squatted. Most recently before this was 155 for 3x4. Years ago I may have squatted more but I can’t remember.
Bench: 130lbs 5x5
Pendlay Barbell Row: 125lbs 5x5
Tricep rope push down: 65lbs 3x12 superset with facepulls
Squat: 160lbs 5x5 - This was tough but definitely still had some reps in the tank. Had to take a breath after 3rd and 4th rep most sets, rather then just after rep 3.
OHP: 100bs 5x5 - Last 2 sets were a challenge but got them up strong.
Deadlift: 165lbs 1x5 - still pretty easy
Dips: 25lbs 12,12,9. was going for 3x12 but didn’t get there.
Chin-ups w/ Chest to Bar: BW 10,10,7.
Hanging leg raise: 3x14
By the time I got to Dips and Chins, I think I was pretty wiped. First 2 sets of both get good but couldn’t finish the last set of each.
Feel great with my Squat, OHP, and Deadlift numbers though.
Squat: 165lbs 5x5 - This was tough but doable. Still doing 90 seconds rest. This was definitely the most i’ve ever squatted. The number that sticks in my mind is 165 so I matched that.
Bench: 135lbs 5x5
Pendlay Barbell Row: 130lbs 5x5
Tricep rope push down: 70lbsx10 superset with facepulls
Squat: 170lbs 5x5 - 100% lifetime squat PR. Wow this was tough, last rep was real hard coming out of the hole but finished strong.
OHP: 105bs 5,5,5,5…4 - Missed on the last rep of the last set Gonna have to bring out the micro plates after repeating 105 next time. This is the most i’ve put up for multiple sets in 5ish years.
Deadlift: 175lbs 1x5 - the lifts weren’t hard, but controlling the lowering was tough
Dips: 25lbs 3x12
Pull-ups w/ Chest to Bar: BW 9,9,10
Hanging leg raise: 15,14,14
Wow this workout was so challenging. But I hit all the numbers I hoped to except that last rep on OHP. Overall I’m psyched about my lifts today and about to eat a feast. Weighed in at 134 today.
Resting heart rate has been high the last 2 weeks and my sleep quality has been suffering. Takes me about 2 hours from going to sleep before my heart rate settles at sleeping baseline (as opposed to within 15 minutes), and my sleeping heart rate has been about 3 BPM higher than it was.
Probably need to take a deload.
Every time I start making progress and workouts get hard, I go into a state of overreaching. Maybe I should drop the extra accessories and stick to the main 3 lifts + abs?
This is so annoying, how can I make progress if I go into overreaching every couple weeks of hard training?
I’m still making progress the last few workouts, but my sleep is shit so I don’t know what to do.
Squat: 175lbs 5x5 - Lifetime PR +=1 Upped rest times to 2 minute instead of 1.5 This was tough but with proper focus it felt good. Don’t know if I had more in the tank but maybe. Had to take a breath after rep 3 and 4 on all but second set.
Bench: 140lbs 5x5 - still pretty easy
Pendlay Barbell Row: 135lbs 5x5 - getting tough, mostly the support rather than the actual row
Tricep rope push down: 70lbsx10 superset with facepulls
Gonna have to bring out the micro plates after repeating 105 next time. This is the most i’ve put up for multiple sets in 5ish years.