Day 140 Squat (Deload)
Warmup
45x8
95x3x3
Work
115x10x3
LC60x12,75x10,90x7
Cycle 10
Day 141 MP
Back in the saddle after 2 weeks off, not doing so good but I’ll catch up.
Warmup
45x3x5
55x2x1
Work
60lbx5
70lbx5
80lbx8 (C9 75x11)
Assistance
MP 60x10,6 55x7
PU 7,6, 20s hold
Dips 10,10
HC 25lbx10x2
BE 2x30
Day 142 Deadlift
190x5
215x5
240x8 (C9 220x14)
Was out of my groove after such a long time off but I managed to pull pretty decently without any strain so that’s a good thing even if my leverage was pure shit\
Day 143 Bench Press
Warmup
45x10
85x3x4
Work
105x5
120x5
135x8 (C9 130x12) Still feeling the funk but had much more energy today than on DL day
Assistance
BP 95x10x3
BBR 125x10x3
TPD 30x12x2
DBC 25x8x2 was surprised at how weak this supinated position was
FP 45x12x2
Day 144 Squat
Warmup
45x10
95x3x3
115x2x2
Work
135x5
155x5
175x8 (C9 165x8)
Assistance
BSq 115x10x2
RDL 95x10x2
Considering how exhausted i was going into this one it went pretty good
It’s been awhile since I logged anything so let’s get back to it. I was in an accident the end of June and spent most of July walking around with my waist and hips looking like a corkscrew but after some chiropractic work and lots of bodyweight training i’m feeling ready to get back to the weights.
I’m going to be keeping to very low reps with concise form until I feel more sturdy again and doing a lot of hip stabilizing work.
5/3/1 Deadlift Week 1
155x5
170x5
190x5
Assistance
Hip Thrust 95x8x6
AbWheel 5x5
First time doing barbell hip thrusts, I felt a little crunchy in my lower back on the first 2 sets but as I warmed up it felt great. I’m going to put some work into this one and get it very strong, my goal is to eventually send my wifes head through the ceiling.
8/14/12 Bench Press
85x5
100x5
110x10
Assistance
Pushups 15,15,7
Cable Row 105x10,10,8
Reverse cable crossover 15x8,8
Benching felt fine, the pushups and rows afterwards however started grinding my shoulder up so i decided to stop early
8/17/12 Squat
95x5
115x5
125x5
Assistance
Squat 95x5x3
RDL 115x8x2, 95x8x1
DB Floor Hip Thrust 40x20x2
Good Morning 45x10x2
Feeling very weak on both squat and deadlift, it’s frusterating but shit happens, i’ll get back to where I was in no time and that’s a promise
8/19/12 Military Press
50x3
60x3
70x3
Assistance
Dips 5x5
Neutral Chins 5x5
8/21/12 Deadlift
160x3
180x3
200x3
Assistance
Hip Thrust 95x10,115x10,135x10,135x10
Roll Out 5,5,5,5
Back is feeling golden
Here’s a video from march before the accident
Catch up time
8/21/12 Deadlift
160x3
180x3
200x3
Assistance
Hip Thrust 95x10, 115x10, 135x10,135x10
Roll Out 5,5,5,5
8/23 Bench Press
90x3
105x3
115x3
Assistance
Push up 10x4
Face Pulls didn’t write it down for some reason
8/26 Squat
105x3
120x3
135x3
Assistance
BSq 95x5x4
Good Morning 45x10x2, 65x10x2 These felt like I had a hippopotamus on my neck
8/28/12 Military Press
55x5
65x3
75x5
Switched to thumb around grip and moved my hands in about 2 inches for the whole cycle if i forgot to mention that earlier
Assistance
dips 15,15,10
Neutral grip Chin 5,5,2
8/30/12 Deadlift
170x5
190x3
215x7 (I was shooting for at least 3 and out did myself)
Assistance
Hip thrust 115x10, 135x10x3
Roll Out 5x4