Strange day today with the squats. Preface by saying I got my booster shot yesterday, and also had a bunch of Friday wine (I have cut waaay down on alcohol consumption, that is a story for another day), so needless to say I was not feeling super. Something clicked halfway through the warmups and it started feeling pretty good. Stayed away from my 155 TM and tripled 150 instead….3 of these was much better than the 2 shit reps at 155 last time.
After that I was feeling pretty strong, so I made sure to punish myself a bit extra on the backoff sets. This is the kind of squat day I should be doing more frequently.
Barbell Squat
60 kg x 5 reps
75 kg x 5 reps
90 kg x 5 reps
110 kg x 3 reps
125 kg x 3 reps
140 kg x 1 reps
150 kg x 3 reps
130 kg x 8 reps
120 kg x 8 reps
110 kg x 8 reps
Leg Press
135 lb x 6 reps
225 lb x 6 reps
315 lb x 6 reps
405 lb x 6 reps
225 lb x 20 reps
Calf Press On The Leg Press Machine
135 lb x 10 reps
225 lb x 10 reps
315 lb x 10 reps
405 lb x 10 reps
225 lb x 25 reps
Preacher Curl
30 lb x 8 reps
40 lb x 8 reps
50 lb x 8 reps
60 lb x 8 reps
Pretty worn out now, though, gonna have an off day tomorrow after six days in a row.
Oof. Back down to earth today. Probably suffering some after effects of the tough squat day a couple days ago, but just feeling all tired and sore. Left shoulder acting up. Long story short, no power at all today, and I am not sure I would have even managed 90 if I tried. Topset today was harder than the one that was 5 kilo heavier last week.
Bro Day. Still sorta feeling like I have my man-period, but the work I did was okay regardless. Did a bunch of really easy deadlifts for the first time in several months, just because I had time.
Machine MTS High Row
20 kg x 10 reps
25 kg x 10 reps
30 kg x 10 reps
Barbell Deadlift
60 kg x 5 reps
80 kg x 5 reps
100 kg x 5 reps
120 kg x 5 reps
140 kg x 5 reps
Pull-Up
5 reps
5 reps
5 reps
5 reps
5 reps
1 reps (55 seconds. Could just not hold out for 5 more seconds)
Still feeling a bit wimpy and worn down, but trending positive I suppose. Once again without my spotter today, so kept all the maxes today at the TM, and then just did a few repping sets. 100 x 15 on the decline probably ties my PR for that weight, but with much better command of the weight itself, so I think I could easily do better than this if I was doing more volume work.
Decline Barbell Bench Press
60 kg x 5 reps
70 kg x 5 reps
80 kg x 5 reps
95 kg x 3 reps
110 kg x 3 reps
125 kg x 1 reps
135 kg x 1 reps
100 kg x 15 reps
Barbell Incline Bench Press
45 kg x 5 reps
55 kg x 5 reps
65 kg x 5 reps
75 kg x 3 reps
85 kg x 3 reps
95 kg x 1 reps
105 kg x 1 reps
110 kg x 1 reps
90 kg x 10 reps
60 kg x 15 reps
Dumbbell Bench Press
24 kg x 6 reps
26 kg x 6 reps
28 kg x 6 reps
30 kg x 6 reps
32 kg x 6 reps
34 kg x 12 reps
My morning BW is probably now at about 85 kilo, so that was the target I was aiming for. I feel that I am going to need to change things up here pretty soon, probably with the start of the new year. A bit of conditioning is probably in order, because I have been doing jack shit. Maybe also a shift back over to volume work instead of all the maxing.
Squat Day. I am going to keep trucking on with this idea of increasing volume sub-maximum, because it is clearly going to work. It is also extremely not fun. TM is still set at 155, so I am just trying to stay below that and rep 150. Then the terrible backoff sets. Pretty happy with the results, and I feel pretty strong even with just 5 days between squats.
Actually went to the gym today on Christmas, because the boy wanted to. Was feeling good and hoping for a christmas miracle, but it wasn’t meant to be….tried and failed twice at 95. First one felt very close, but left arm lagged behind and doomed me. Second attempt I fucked up technically, so it had no chance. On the bright side, 90 went up no problem.
Standing Barbell Shoulder Press (OHP)
35 kg x 5 reps
45 kg x 5 reps
52.5 kg x 5 reps
62.5 kg x 3 reps
70 kg x 3 reps
80 kg x 1 reps
90 kg x 1 reps
80 kg x 3 reps
70 kg x 8 reps
60 kg x 10 reps
Seated Dumbbell Shoulder Press
18 kg x 8 reps
22.5 kg x 8 reps
27 kg x 8 reps
30 kg x 8 reps
34 kg x 8 reps
20 kg x 12 reps
Upright Barbell Row
20 kg x 12 reps
20 kg x 12 reps
Muscle-Up
2 reps
3 reps
3 reps
3 reps
I feel my sub-max repping ability is kind of poor right now, so I will probably try to fix that in the new year.