A)Overhead Press(OHP)
1 X 5 X 95
1 X 3 X 115
1 X 1 X 135
1 X 1 X 155 1 X 1 X 175 PR!!!
1 X 0 X 185 (couldn’t get it past my big head)
B)Squat
1 X 5 X 135
1 X 5 X 165
1 X 5 X 196
1 X 5 x 225
1 X 8 X 255
C)Bench
1 X 5 X 135
1 X 5 X 155
1 X 5 X 175
1 X 5 X 195
1 X 9 X 215
D)Deads
1 X 5 X 135
1 X 5 X 225
1 X 3 X 275
1 X 5 X 335
1 X 3 X 375
1 X 3 X 415
E) Close-Grip Chins: 10 X 5 X BW
Had to leave the gym to run some errands. A couple of hours later at home, I did the following:
–Overhead Press: 10 X 5 X 95
–EZ Curls
–EZ skullcrushers
–Abs
Just realized (after looking at my PR spreadsheet) that I first hit a 165 PR on the OHP on Oct 21, 2008. Almost a year to the date, I have managed to add a measly 10 pounds. I shouldn’t complain though since I don’t train the lift as I should. The 175 was slow but nothing unusual for a max attempt.
I wanted 5 X 415 on the deads but managed to get 3 with passable form. I am not dissapointed though, given all I did before it.
Overall not a bad day of training. Happy to a hit a PR on the OHP.
Been MIA with my posting for a while for myriad of reasons, but let’s just say training was nothing to write home about from mid Oct - mid Dec.
Since it’s end of the year, I should own up and admit I FAILED to reach ALL my strength goals for 2009
195 OHP
315 Bench
405 Squat
505 Deads
The best I managed in 2009 as follows
175 OHP
275 Bench
345 Squat
475 Deads
I have tried to identify why I couldn’t make the numbers and will hopefully be correcting the mistakes I made as I make another crack at the goals for end of June 2010.
Bench
1 X 5 X 135
1 X 4 X 155
1 X 3 X 185
1 X 2 X 205
1 X 1 X 225
1 X 1 X 245
1 X 1 X 265
1 X 0 X 285* at least 6 inches off my chest
Back Squat
1 X 5 X 135
1 X 5 X 185
1 X 5 X 225
1 X 3 X 245
1 X 3 X 285
1 X 2 X 315
OHP
5 X 5 X 125
WG Pull-up
5 X 5 X 197 (BW + junk)
Leg Press
1 X 10 X 2PPS
3 X 10 X 4PPS
HS Iso Lateral Rows: 50 reps total over 4 sets with little rest.
HS MTS High Rows: 57 reps over 6 sets with little rest.
Needed to know whether I could bench 285 before I enter another cycle but it wasn’t happening. I also tried 185 on the OHP (for a 10lbs PR) 3 days ago without success. In both cases, I felt in control and they were “easier” than previous attempts so I am confident they are not far off.
BW is on the high 'cos my diet has been really bad the last few weeks. That should be changing soon.
Diet is tough, especially when trying to get stronger-- at least for me. Sometimes it’s just too easy to justify the ice cream here and the peanut butter pretzels there (all PWO, of course!)…
Steely - I am never going to give up the occasional indulgence but I went crazy for most of Dec with cake, chocolate and ice cream.
Hel - ghosts of 2009 are still haunting me!
JJK: I may soon return to lurker mode but you better be kicking some asses 'cos I’ll be watching. And that goes for everybody including SteelyD’s stalker.
FF it is hard to get alot stronger without gaining weight. You might have to go up in weight for awhile then drop it later. (you have been at the same weight for awhile now)
Yup, my strength goals would come far quicker if I gained weight. Unfortunately, it’s not an attractive option for me - anything over 190 shoots up my blood pressure. That’s why it has to remain a delicate balancing act for me in the near future.
FF, sorry I’m late but its great to see you back around here. I need to drop some fat as well. I’m trying to stick to these foods: meat,eggs,fruits,a little dairy and vegies. No bread or processed foods. I’ll let you know if it works.
[quote]ecogenx wrote:
FF, sorry I’m late but its great to see you back around here. I need to drop some fat as well. I’m trying to stick to these foods: meat,eggs,fruits,a little dairy and vegies. No bread or processed foods. I’ll let you know if it works.[/quote]
Pretty much my diet for January. I eat some Ezekiel bread though.
[quote]FISCHER613 wrote:
Post your diet please. Lets see if we can help with the BP problem
[/quote]
Been actively monitoring and managing my BP for almost 3 years now and have been successful in bringing it down from Stage 1 Hyper to Normal, without medication. What I have discovered is that there is a high correlation between my “bloatness” level and my BP. All it takes is 1-2 days of binging on high sugar/high sodium food for me to hold 3-5 lbs of water and throw at least one of the BP numbers into whack.
So getting to 190lbs and having a high BP is just half the story, the other half is getting there because I am holding water.
My diet is for the most part figured out and outside of being occasionally stressed like almost everybody else, I don’t lead a lifestyle that promotes high BP.
What I however need to consistently exhibit is moderation, especially when it comes to cheat food. There should be no reason why I want to finish a pint of ice cream or demolish 4 servings of cake in one sitting. Not only bad for my health but counter-productive as well.
A) Bench
1 X 5 X [95, 135, 165]
1 X 8 X 195
1 X 6 X 210
1 X 6 X 225
B) Back Squat
1 X 5 X [135, 185, 225, 255]
2 X 5 X 285
C) OHP
3 X 10 X 95
D) Back Squat
5 X 10 X 175
The OHP and 175 Squat were meant to be done 5/3/1 BBB template style. I was taking forever between sets and had to cut the OHP and move to Squat. Anyway that was the highlight of the session and I’ll rather be waterboarded than do anything else after.
Can I ever do a set over 5 reps and not feel like the world is coming to an end? I am definitely keeping 5 X 10 for the squat even if I have to reduce the poundage and build up. It should help with my squat and conditioning.