therorschach

[therorschach]

2/6/2012, 12:00pm

Weight: 182lbs

Squat:
2x5x45
1x5x75
1x5x100
3x5x120

Bench:
2x5x45
1x5x65
1x5x85
3x5x100

Pull-ups (assisted):
1x8x(BW-64)
1x7x(BW-76)

[therorschach]

Corrections: Workout on 2/6/2012 involved chin-ups, not pull-ups. Thanks.

2/6/2012, 12:00pm

Squat:
2x5x45
1x5x75
1x5x100
3x5x125

Standing Press:
2x5x45
1x5x55

Deadlift:
2x5x135
1x5x155

[therorschach]

2/13/2012, 12:00pm

Weight: 187lbs

Squat:
2x5x45
1x5x75
1x5x100
3x5x130

Bench:
2x5x45
1x5x65
1x5x85
3x5x105

Pull-ups (assisted):
1x8x(BW-76)
1x7x(BW-76)

[therorschach]

2/15/2012, 12:00pm

Squat:
2x5x45
1x5x80
1x5x105
3x5x135

Standing Press:
2x5x45
3x5x60

Deadlift:
2x5x135
1x5x175

[therorschach]

Corrections:
Workout on 2/13/2012 involved chin-ups, not pull-ups. Thanks.
Also, workout posted on 2/8/2012 was on 2/8/2012, not 2/6/2012. Thanks.
Also, workout on 2/8/2012 involved 3x5x55 for press worksets, not 1x5x55. Thanks.

2/17/2012, 12:00pm

Weight: 190lbs

Squat:
2x5x45
1x5x80
1x5x115
3x5x145

Bench:
2x5x45
1x5x75
3x5x110

Pull-ups (assisted):
1x9x(BW-76)
1x5x(BW-76)
1x4x(BW-76)

[therorschach]

Squat:
2x5x45
1x5x75
1x5x100
1x5x130
3x5x155

Standing Press:
2x5x45
3x5x70

Chin-ups (assisted):
1x9x(BW-70)
1x6x(BW-70)
1x4x(BW-70)

[therorschach]

2/22/2012, 12:00pm

Squat:
2x5x45
1x5x75
1x5x100
1x5x130
3x5x160

Bench:
2x5x45
1x5x75
1x5x95
3x5x115

Deadlift:
2x5x135
1x5x160
1x5x190

[strongforgood]

Happy Birthday + Subscribed

[therorschach]

Happy Birthday + Subscribed

Thanks.

[therorschach]

2/24/2012, 12:00pm

Squat:
2x5x45
1x5x75
1x5x100
1x5x135
3x5x165

Press:
2x5x45
3x5x75

Pull-ups (assisted):
1x9x(BW-70)
1x5x(BW-70)
1x4x(BW-70)

[Tommyobrien]

Good to see everything is going up fast and steady bro!
You're gaining weight fast, how you doing it?
In on this for sure!

[therorschach]

Good to see everything is going up fast and steady bro!
You're gaining weight fast, how you doing it?
In on this for sure!

Thanks. I only gained a few pounds, but my bodyfat % is not exactly where I would want it to be (i.e. I'm fat), so I'm not looking to gain much weight, at least not too fast. Last few times I ran SS, I got too fat.

2/27/2012, 1:00pm

Weight: 188lbs

Squat:
2x5x45
1x5x75
1x5x100
1x5x135
3x5x170

Bench:
2x5x45
1x5x75
1x5x95
1x5x120
1x5x120
1x4x120

Chin-ups (assisted):
1x9x(BW-64)
1x5x(BW-64)
1x4x(BW-64)

[therorschach]

2/29/2012, 12:00pm

Squat:
2x5x45
1x5x80
1x5x105
1x4x135
3x5x175

Standing Press:
2x5x45
1x3x65
1x5x80
1x5x80
1x3x80

Deadlift:
2x5x135
1x5x175
1x5x205

[therorschach]

3/2/2012, 12:00pm

Squat:
2x5x45
1x5x80
1x5x105
1x4x145
3x5x180

Bench:
2x5x45
1x5x75
1x5x95
3x5x120

Pull-ups (assisted):
1x9x(BW-64)
1x5x(BW-64)
1x4x(BW-64)

Bicep Curls:
1x8x20
1x8x30
1x8x30


3/5/2012, 12:00pm

Squat:
2x5x45
1x5x95
1x5x125
1x4x155
3x5x185

Press:
2x5x45
1x4x65
3x5x80

Chin-ups (assisted):
1x9x(BW-58)
1x6x(BW-58)
1x4x(BW-58)

[therorschach]

Sup.

3/7/2012, 12:00pm

Squat:
2x5x45
1x5x95
1x5x125
1x5x155
3x5x190

Squats a bit heavy, but not bad.

Bench:
2x5x45
1x5x75
1x5x100
3x5x125

Surprisingly did a 3x5. I think I have worked out all the kinks with my form.

Deadlift:
2x5x135
1x5x185
1x5x210

Deadlifts alright. Used chalk on last set, so double-overhand grip was doable. For some stupid reason, I did 210 when I was intending to do 215. No wonder the set was easy. Duurrrrrrr.

[therorschach]

3/12/2012, 1pm

Squat:
2x5x45
1x5x95
1x5x135
1x4x165
3x5x195

Squats heavy. Form a bit off. Need to tighten up.

Standing Press:
2x5x45
1x4x65
3x5x85

Presses heavy. Thought I was going to stall again, but 3x5 achieved.

Chin-ups (assisted):
1x9x(BW-52)
1x6x(BW-52)
1x4x(BW-52)

Chins.

[therorschach]

3/14/2012, 12:30pm:

Squat:
2x5x45
1x5x95
1x5x135
1x4x170
3x5x200

Squats alright.

Bench:
2x5x45
1x5x75
1x5x100
3x5x130

Thought I would stall and not get a 3x5.

Deadlift:
2x5x135
1x5x185
1x5x225

DLs alright. Stupid cap for my water bottle that was in my pocket kept getting in the way of the lift.

[therorschach]

Tired and slightly hungover. Was thinking of skipping today's workout, but then realized that a mediocre workout is better than no workout at all. Thanks.

3/16/2012, 12:30pm

Squat:
2x5x45
1x5x95
1x4x135
1x3x175
3x5x205

Squats starting to get heavy. Bar speed starting to slow down on the last few reps. Form was a bit off on the 2nd set, but better on the 3rd. Not sure how long 5lb jumps will be doable.

Standing Press:
2x5x45
1x5x75
1x5x90
1x3x90
1x3x90

Presses very heavy. Hard stall this time. For some reason, I did 75 instead of the intended 65 for the last warmup set. Will try 90 again next press workout, but I think I will have to start microloading.

Pull-ups (assisted):
1x9x(BW-58)
1x5x(BW-58)
1x4x(BW-58)

Pull-ups.

Barbell Curls:
3x9x30

lol

[therorschach]

3/19/2012, 12:00pm

Squat:
2x5x45
1x5x95
1x5x135
1x4x175
3x5x210

Squats heavy, but better than last workout. Form much tighter, good bar speed and depth.

Bench:
2x5x45
1x5x80
1x5x105
3x5x135

Bench heavy, but pretty good today. Form tight and bar speed not too bad. Hit that magic 135. I am now benching what most junior high school boys bench.

Chin-ups (assisted):
1x7x(BW-46)
1x4x(BW-46)
1x3x(BW-46)

Chins starting to get tougher. Will stay at this assistance weight until I can get at least 8-9 good reps on any sets.

[strongforgood]

a mediocre workout is better than no workout at all

I agree.

Keep up the good work!

[therorschach]

I agree.

Keep up the good work!

Thanks!

3/22/2012, 12:30pm:

Squat:
2x5x45
1x5x95
1x4x135
1x3x180
3x5x215

Squats heavy, but decent form.

Press:
2x5x45
1x5x65
3x5x90

Surprisingly achieved a 3x5. Form was better this time around. Used core more efficiently during the lifts.

Deadlift:
2x5x135
1x5x165
1x5x195
1x5x235

DL's alright. For the last set, I switched to mixed grip for the last 2 reps. Haven't done mixed grip in a while, so it felt a bit weird. Last set was heavy.

Lower back getting hit very hard lately.

[therorschach]

3/26/2012, 12:20pm

Squat:
2x5x45
1x5x100
1x5x140
1x4x180
3x5x220

Squats heavy, bar speed slowing down on the last few sets and reps. However, form is tight.

Bench:
2x5x45
1x5x80
1x4x110
1x5x140
1x5x140
1x4x140

Bench work sets real heavy. I didn't fail the last rep, I just didn't go for it as I didn't think I would make it. Will try 140 again for next workout. Think it is time to microload.

Chin-ups (assisted):
1x8x(BW-46)
1x5x(BW-46)
1x3x(BW-46)

Chins still tough.

[therorschach]

3/28/2012, 12:00pm:

Squat:
2x5x45
1x5x100
1x4x145
1x3x185
3x5x225

Squats starting to get real heavy. Form and depth were pretty good, but bar speed is starting to slow down just a bit.

Press:
2x5x45
1x5x70
1x5x95
1x5x95
1x2x95

I wanted to start microloading and shoot for 92.5lbs but I forgot my microplates. I didn't really want to do the same weight as last time so I just gave 95lbs a shot. I knew I was going to stall but surprisingly got 5 reps on the 1st 2 sets.

Deadlift:
2x5x135
1x4x175
1x3x205
1x5x245

DLs not bad. Last set was a bit heavy, but good form. Mixed grip on the last set felt more comfortable this time.

[therorschach]

4/9/2012, 12:20pm

Moved the week before, did not have time to hit the gym last week. Was weaker than expected.

Squat:
2x5x45
1x5x100
1x5x140
1x4x180
2x5x225

Was going to go for 230 but decided for 225. However, the worksets were so heavy I did not attempt a 3 workset.

Bench:
2x5x45
1x5x85
1x5x110
1x5x140
1x4x140

Bench real heavy. Like squats, didn't even attempt a 3rd workset.

Chin-ups (assisted):
1x9x(BW-46)
1x5x(BW-46)
1x3x(BW-46)

Chins alright.

[therorschach]

4/11/2012, 12:30pm:

Workout a little better today than Monday.

Squat:
2x5x45
1x5x100
1x4x145
1x3x185
3x5x225

Squats were heavy but not bad.

Press:
2x5x45
1x5x70
1x5x95
1x5x95
1x2x95

Presses heavy and stalled again. Will reset and microload.

Deadlift:
2x5x135
1x4x185
1x3x220
1x5x255

Last set of DLs heavy.

[mrmrbill]

good progress!

[therorschach]

good progress!

Thanks!

4/13/2012, 12:20pm

Squat:
2x5x45
1x5x100
1x4x140
1x3x190
3x5x230

Squats heavy but not bad.

Bench:
2x5x45
1x5x80
1x3x110
3x5x140

Bench heavy but was better this workout. I noticed my form was not tight enough the past few workouts and today was much better.

Pull-ups (assisted):
1x7x(BW-46)
1x4x(BW-46)
1x3x(BW-46)

Pull-ups tough.

Barbell curls:
3x12x30

Wanted to do 35lbs, but only could find one 1.25lb and one 2.5lb magnet plates for the fixed barbells in the entire gym. Did not know where the other ones were. Probably on the ceiling. Anywho.

[therorschach]

4/16/2012, 12:30pm

Squat:
2x5x45
1x5x100
1x4x145
1x3x195
3x5x235

Squats heavy (why not?).

Standing Press:
2x5x45
1x4x70
1x5x95
1x5x95
1x4x95

Meh at presses. 5/5/4 is better than 5/5/2 I guess. Time for a reset (for real this time).

Chin-ups (assisted):
1x8x(BW-40)
1x5x(BW-40)
1x3x(BW-40)

Chins alright.

[therorschach]

4/18/2012, 12:30pm:

Squat:
2x5x45
1x5x100
1x5x150
1x4x200
3x5x240

Squats starting to get a little taxing. They have been heavy for a while but I'm usually confident in getting a 5/5/5. However, today's sets were really heavy.

Bench:
2x5x45
1x5x85
1x5x115
3x5x145

In contrast to squats, bench was great today. Heavy worksets, but good form and control of the bar. I actually felt like I was using my muscles to lift the weight. I thinking resting just a bit more than usual helps as I usually rush right into my warm-up sets right after squats.

Deadlift:
2x5x135
1x4x190
1x3x230
1x5x265

Last set heavy of course. I think my stance was a bit wider than it should have been.

[therorschach]

4/20/2012, 12:50pm

Squat:
2x5x45
1x5x100
1x4x150
1x3x200
3x5x245

Squats starting to get really heavy. I think I said that already. Form and depth is not bad but bar speed starting to slow down, particularly on the last set.

Standing Press:
2x5x45
1x5x65
3x5x85

Reset presses. Worksets alright. Will micro-load and try 87.5 (lol) next workout.

Pull-ups (assisted):
1x8x(BW-46)
1x6x(BW-46)
1x4x(BW-46)

Pull-ups.

Barbell curls:
3x8x40

Again, could not find the magnet plates for 2.5lbs so I could do 35lbs, so I just did 40lbs. Yes, I know I'm breaking a world record.