Squats
145 3x5 - Again, holy shit.
Bench
125 3x5 - Widened my grip to pinkies on the rings like I used to do, like it
Rows
125 3x5 - Widened my grip to match bench
Hanging knee raises
3 sets - 60s rest, 1-2 reps shy of failure. Once I start getting 15 reps on all sets then I’ll aim for full leg raises
PR’s start up next week!
Old lifts
Squat 150 5x5, couldn’t get 155 for more than 3 reps, 175 though if you count the later on above parallel squats…
Bench 145 5x5
Press 105 3x5
Deadlifts 245x5
Rows 135x5
Chins, donno. Probably 20 3x5
Squats
150 3x5 - Depth PR
Press
95 3x5 - Tough
Chins
10 3x5
Deadlifts
195x5 - Easy reps, held the weight on the last rep for as long as possible, tough
Squats
155 3x5 - PR!! Hell Yeah! First two sets were awesome, last was kinda rough though. Think it was a drop in focus
Bench
130 3x5 - Easier with the wider grip, way more chest involvement
Rows
130 3x5 - PR! Grip back in to about 1 inch outside the smooth, felt awesome.
Hanging Knee Raises
3 sets
All better than last time!
Squats
160 3x5 - Weights were flying!
Press
100 3x5 - Hard
Chins
12.5 3x5 - Not too bad
Deadlifts
205x5 - Good!
Well, the day I kind of saw coming is here. I’m experiencing some knee pain… Now what I’m assuming is that ATG Squatting (Quad dominant) 3x a week for 3x5 and Deadlifts 1-2x a week for 1x5 might be causing it. That’s 45 Squats versus 5-10 Deadlifts per week, so I think I’m gonna add in some extra posterior chain work. Right now it’s not too much:
Squats 3x5
Bench 3x5
Rows 3x5
Romanian Deadlifts 3x8-12 OR Leg Curls 3x8-12
Squats 3x5
Press 3x5
Chins 3x5
Deadlifts 1x5
Hip Thrusts 3x8-12
If adding in posterior chain work to bring up the opposite side doesn’t help, then I will cut the Squatting to twice a week. If it still persists then I’ll put the Oly shoes away for a while and work on squatting with my shins as vertical as possible. Probably Omar Isuf style
Squats
165 3x5 - Awesome! Last rep wasn’t a squat-morning, but definitely a little less upright then aimed for
Bench
135 3x5 - Easy
Rows
135 3x5 - Good speed
Hanging Knee Raises
3 sets
Now it’s time to wait! If I feel anything strange with my knee tomorrow (Achy or pain) then I’ll change some stuff, if it’s fine then Sunday was just an off day!
Squats
170 3x5 - Tough as hell! Legs were still a little sore and worn out from last time, just had to push through
Press
105 2x5
95x5 - Knew I wouldn’t get past 2-3 reps with 105, so I dropped the weight and kept the volume. 2 more tries before a deload
Chins
15 3x5
Deadlifts
215x5 - Crazy! Squats wore me down too much for these to go well xD
Also, I’m trying to start running again. I ran a lap around the lake in my neighborhood (~1.25 miles) in 10:56 yesterday. My goal is to get to 10:00 by November 1.
Squats
175 3x5 - BW! PR! Hell.
Bench
140 3x5 - Got thumb pain again with this grip, so I switched to a pseudo-false grip, felt great
Rows
140 3x5 - Held the last set for 40s, working the grip!
Front Squat Holds - Holding the weight in the front rack position.
185 30s
205 20s
205 30s - Barely, hard as shit. Back and core were on fire
I switched to FSH’s cause I feel like they’ll help me stay upright more than just plain ab work. So I’ll try these for a while. Aiming for 205 for 3x30s soon
Good run tonight. Feelin ready for Squats tomorrow!
Squats
180 5-3
135x7 - To make up for volume
Press
105 3x4
Chins
17.5 3x5
Deadlifts
225x5
Squats… Last rep in the first set was such a grinder, I knew I didn’t have much more. Stopped at 3 because either 4 would’ve come up really slowly, or not at all. Will try to keep progressing, may deload in a few sessions
Ran another lap tonight. Made it in 10:33! 23 seconds faster than last week!
Squats
180 3x5 - Got it!
Bench
145 5-5-4
Rows
145 3x5 - First time Rows have ever beaten bench!
Decided to follow the program is. No adjustments other than the Chins.
Seems like Squats are more mentally tough now. Reps that I’m ready to kick ass on go well, others do not. Time to get that attitude all the time
Ran the lake last night, forgot to post. Felt good! Just feeling tired
Squats
185 5-3-1 - Think I couldve fought through the last two sets, but my hip flexor bothered me. Just a tiny tiny spot in the area of my right hip flexor felt really tight and bothered by the squats. But when done with 45lbs and BW it’s fine. Will stretch some more and see next session. Hopefully it goes away
Press
105 3x5 - Awesome!!!
Chins
20 3x5
Deadlifts
235x5 - Now planning on 5lb increases, these are really hard
Squats
185 5-2-1 - Failed the 2nd rep in the third set, had to drop it back. Holy shit these pissed me off, and the hip flexor. First rep of the first and third set for some reason I didn’t come back up right away, I landed in the hole and sat for a second, and I don’t know why.
Bench
145 5-4-4 - Don’t really know
Rows
150 3x5 - Yeah! Hard though
I’m pretty tired from yesterday, but it shouldn’t have affected my workout much. Will up the food intake on off days. Might switch to a different program soon if Squats don’t move forward.
Squats
155 3x5
Press
110 4-3 - 4 reps was a PR!
85x8
Chins
22.5 3x5
Deadlifts
240x5 - Death
Squats
160 3x5 - Legs felt like they were working really hard, but the reps were good. Brought my stance a little bit closer in and lessened the amount that my feet were turned out. Will repeat the wait next time so I can adjust
Bench
145 3x5 - Got it! Next session is PR weight
Rows
155 3x5 - Holy shit, doin good!
Squats
160 3x5
Press
110 4-3
90x8 - Had to progress with something
Chins
25 3x5
Deadlifts
245x4 1(Belted) - Ridiculous
Squats
162.5 2x5
165x5 - Tried to see if I could micro-load, too uncomfortable.
Bench
150 4-3 - PR’s
125x8
Rows
160 3x5
Think that if I stall on Squats again I’ll start alternating Front and Back Squats
Squats
165 3x5 - A tight upper back and core change everything
Press
110 5-3 - PR
95x7 - Might be a PR, could’ve gotten 8 though
Chins
27.5 5-5-3 - Grip things ripped off, so now my hands will need to get used to the plain bar. Harder to get my chest to the bar
Deadlifts
245x5 - Holy shit, like always