Ran 1 mile tonight, got it in 8:59. Think I could do a lot better
Squats
170 5-5-4
Bench
150 5-3 - PR
115x7
Rows
165 5-4 - Don’t know why I’ve let it go on this long. All of the last couple reps in each set have barely been full reps since like 145. I need to deload and get better reps, too much cheating here
135x6
I’m tired of trying to grind out 3x5 on Squats every single session. It’s really exhausting, I know it should be if I’m pushing hard enough, but grinding every session isn’t working. I want to deload to 135 next session to get a little break, and can think of three options when I do, cause this really isn’t working. My weak points are Quad and core strength, so I can alternate Front and back squats. I can also change my squat form slightly and try JC’s “Hybrid” Squats form. Or I could switch up the program.
Does anybody favor any of these options? Or is there something else you guys might advise?
Squats
135 5-5-10 - Don’t know how many I could’ve gotten if it was all out, but definitely had 2 reps in the tank
Press
95 5-5-7 - Only had 1 rep left, should have stopped at 6
Chins
27.5 3x5
Deadlifts
250x2 - Form wasn’t good. Don’t think there’s much point to grinding 5 reps with bad form on this program. Next time 5 solid reps with 225
Ran 8:26 tonight!
Squats
140 5-5-10 - Even easier than 135! Pretty sure this is a PR
Bench
150 5-4-3 - PR! Time to deload
Rows
135 5-5-10 - All good reps!
Squats
145 5-5-12 - Probably had 13, just didn’t want a baaaad rep. PR too
All I had time for tonight, busy with college application stuff
Squats
150 5-5-8 - Hard
Press
100 3x5
Chins
30 5-4-5 - Did 4 reps so my last set would suck, but I guess I was a little too conservative with that
Deadlifts
205x5
Back in the game! I’ve been reeeeally busy, but now back in the game. Just need to get more calories in. They were fine till i got real busy.
Squats
155 3x5 - Holy shit. Legs were tired and sore from last time
Bench
115 5-5-10 - PR
Rows
140 5-5-9 - PR
Squats
160 5-5-7 - Hell yeah! Had at least 8 or 9
Press
105 3x5 - Awesome
Chins
30 3x5
Deadlifts
210x5
Great workout!
Squats
165 5-5-8 - Hell yeah!
Bench
120 5-5-10
Rows
145 5-5-9
Squats
170 5-5-6 - PR!
Press
110 3x5 - Hell yeah! Big PR
Chins
32.5 3x5 - PR
Deadlifts
215x5 - Just tired by this point
Squats
175 3x5 - Had to rest 4 minutes before the last set, so I’ll keep this weight till it’s easier
Bench
125 5-5-8
Rows
150 3x5 - Keeping this weight, some reps aren’t as explosive as the rest
Squats
175 3x5 - Tightness in the right Hip Flexor, gonna try and fix that
Press
115 4-4-3 - PR!
Chins
35 5-5-3 - PR
Deadlift
220x5 - Easy
Squats
180 3x5 - Hell yeah! Time to kill 185
Bench
130 5-5-8
Rows
135 2x5
115x10 - Need to make my rowing stricter, too much lower body movement
Squats from earlier
Squats
185 3x5 - Hell yeah! PR! 4 and 5 minutes rest between the sets…
Press
115 5-4-3 - PR!
Chins
35 5-3
BWx7 - Light as a feather. I think the increase in calories is helping all my other lifts, and making this worse since I’m heavier…
RDL
135x13 - Too exhausted, everything was pushed to the limit
2 questions guys:
When do you think it’s appropriate to start wearing a belt? I would assume with Squatting and Deadlifting that I should weight till at least 300lbs is on the bar. What do you think?
How much rest do you think is appropriate? I remember someone suggesting 2-3 minutes until weights start to get heavy (Actually heavy, not just for me. Like 400lbs) Should it just be until I’m ready to perform again?
Squats
190 5-4-1 - Pissed, I know if my Hip Flexor didn’t act up then I would have had it.
Spent a good amount of time smashing my hip flexor with the barbell and stretching it, no progress was made…
Here’s the deal with my Hip Flexor: Every time I Squat down, right before my legs hit parallel, and when I come up, right after I pass parallel and start to stand up straight, I get pain in my right Hip Flexor. I’m gonna spend a good amount of time tomorrow and Saturday rolling it and stretching before I Squat Saturday, but I don’t know cause it didn’t help tonight.
Does anybody have any advice on this matter? I can feel more reps in me and stronger reps than I can do, but the pain is keeping me from that
Squats
190 3x5 - Strong reps
Bench
135 5-5-9
Rows
115 5-5-13 - Way stricter
I narrowed my Squat stance to about 8-9 inches, felt very strong, and I had less pain, though it was still there. Also spent some time before with a ball, and it hurt like a bitch. Helped though
Tough week.
Squats
205x1 - Solid rep, had more weight in me but didn’t want to push it.
135x8 - Pretty easy
Press
95x9 - No time left, just to get some reps in
Chins
BWx10
The more weight I use when Squatting ATG, the more pain I get - something I realized. I changed my Squat form - Wider stance, high bar, flat shoes, just below parallel. I got to 205 with no pain whatsoever, so I will stick to this form for now, while stretching/rolling my hip flexor to hopefully Squat ATG pain free in the future.
Workouts were bad this week. Monday was good, Friday sucked (Pain, 195 3-2), and then today, which wasn’t bad. I plan on hitting the weights hard next week and making some progress.
Squats
165 3x6
Deadlifts
205 2x6
RDL
135 3x12