House of therorschach: Occasional workouts and more occasional workouts

[therorschach]

Squat:
45x5
45x5
135x5
185x3
225x2
250x5
250x5
250x5

Was debating on doing 285 again but decided to reset the weight as form was breaking down a bit and taxing my lower back a bit more than usual. Focused on minimizing excessive forward lean which pops up during heavy weights. Squats good.

Standing OHP :
45x5
45x5
65x5
90x3
105x2
120x5
120x5
120x5

Presses heavy but good.

Assisted Pull-ups
(BW-16)x7
(BW-16)x4
(BW-16)x4

Pull-ups tough.

Barbell Curl:
55x10
55x8
55x8

Cearls tough.

Hyper-extensions:
25x10
25x10
25x10

Hypers alright.

[therorschach]

Squat:
45x5
45x5
135x5
185x3
225x2
255x5
255x5
255x5

Squats good today. Great bar speed, barely rested between sets. Probably due to oats.

Bench Press:
45x5
45x5
105x5
135x3
160x2
177.5x5
177.5x5
177.5x5

Bench really heavy.

Chin Ups
BWx3
BWx2.6

Assisted Chin Ups
(BW-16)x6
(BW-16)x5

Chins tough.

Weighted Hyper-extensions:
25x11
25x11
25x11

[therorschach]

Squat:
45x5
45x5
135x5
175x5
205x5
205x5

Squats.

Standing OHP:
45x5
45x5
70x5
95x2
110x2
122.5x4
122.5x3
122.5x3

Presses heavy.

Deadlift:
135x5
135x5
185x5
225x5
260x3
290x2
320x5

DLs alright.

Barbell Curl:
60x8
60x8
60x6

Cearls heavy.

Some significant pain in my left elbow joint which was most likely from pressing. Might reset bench/OHP if it does not get any better (almost stalling on both lifts anway).

[therorschach]

Squat:
45x5
45x5
135x5
190x3
230x2
260x5
260x5
260x5

Squats not bad.

Bench Press:
45x5
45x5
105x5
135x3
160x2
180x4
180x3
180x3

Bench was too heavy, could not hit any 5s. Will probably reset, along with OHP.

Power Cleans:
65x3
95x3
115x2
135x3
135x3
135x3

Haven't done these since last year. 135 was surprisingly easier than expected. Will do sets of 3 and see where I go from there.

Chin Ups:
BWx3.5
BWx2
BWx2
BWx2

Chins tough.

[therorschach]

Squat:
45x5
45x5
135x5
175x5
205x5
205x5

Squats good.

Standing OHP:
45x5
45x5
65x5
85x3
100x2
110x5
110x5
110x5

Presses alright.

Deadlift:
135x5
135x5
185x5
225x5
260x3
295x2
325x5

DLs good.

[therorschach]

Squat:
45x5
45x5
135x5
185x5
215x3
240x2
265x5
265x5
265x5

Squats alright.

Bench Press:
45x5
45x5
95x5
120x3
145x2
160x5
160x5
160x5

Bench good.

Assisted Pull-ups
(BW-16)x8
(BW-16)x4
(BW-16)x4
(BW-16)x4

Pull-ups tough.

Barbell Curl:
60x8
60x6
60x5

Cearls tough.

Hyper-extensions:
35x8
35x8
35x8

Hypers alright.

[therorschach]

Squat:
45x5
45x5
135x5
185x5
215x3
245x2
270x5
270x5
270x5

Squats alright.

Standing OHP:
45x5
45x5
65x5
85x3
100x2
112.5x5
112.5x5
112.5x5

Presses not bad.

Power Cleans:
65x3
95x3
115x2
135x3
135x3
135x1, 135xFAIL, 135x1
135x3

PCs somewhat worse than last week, although I think I was rushing them and not resting enough. Missed the 2nd rep on the 3rd set, but the 4th set was better.

Chin Ups:
BWx3.7
BWx2.7

Chins tough, aggravating left elbow pain.

[therorschach]

Squat:
45x5
45x5
135x5
175x5
215x5
215x5

Squats.

Bench Press:
45x5
45x5
95x5
120x3
145x2
162.5x5
162.5x5
162.5x5

Bench alright.

Deadlift:
135x5
135x5
185x5
225x5
265x3
300x2
330x5

DLs alright.

[therorschach]

Squat:
45x5
45x5
135x5
185x5
225x3
250x2
275x5

Just did one top set which was not bad. Probably could have did 3x5.

Standing OHP:
45x5
45x5
65x5
85x3
100x2
115x5
115x5
115x5

Presses heavy.

Assisted Pull-ups
(BW-16)x5
(BW-16)x5
(BW-16)x4
(BW-16)x4

Pull-ups tough.

Hyper-extensions:
25x10
25x10
25x10

[therorschach]

Squat:
45x5
45x5
135x5
185x5
225x3
250x2
275x5
275x5

Squats heavy, but ok.

Bench Press:
45x5
45x5
65x5
85x3
100x2
165x5
165x5
165x5

Bench not bad.

Power Cleans:
65x3
95x3
115x2
125x3
125x3
125x3
125x3
125x3

I remember 135 kind of being ****ty last time so dropped it to 125. All sets were good, nice pulls and racks.

Chin Ups:
BWx3
BWx3
BWx2.8

Chin-ups ok, still hurting my left elbow.

[therorschach]

Squat:
45x5
45x5
135x5
185x5
220x5
220x5

Squats.

Standing OHP:
45x5
45x5
70x5
90x3
105x2
117.5x5
117.5x4
117.5x3

Presses heavier than expected, could not hit any 5s for the last 2 sets.

Deadlift:
135x5
135x5
195x5
235x5
270x3
305x2
335x5

Top set slightly heavier than expected but not bad.

[therorschach]

Squat:
45x5
45x5
135x5
185x5
225x3
250x2
275x5
285x5

Wasn't feeling strong today and did not feel like doing 3x5. Top set was heavy. Changing squat programming to TM style progression from now on.

Bench Press:
45x5
45x5
100x5
125x3
155x2
167.5x5
167.5x5
167.5x5

Bench felt really heavy today for some reason. I got my reps, but it was tougher than expected. Ugh.

Assisted Pull-ups
(BW-16)x5
(BW-16)x5
(BW-16)x5
(BW-16)x5

Pull-ups tough, a little better than last week.

Barbell Curl
50x10
50x8
50x8

Ceaurls alright.

Dips
BWx7
BWx6

Haven't done dips in a while. They were ok.

Hyper-extensions:
25x10
25x10
25x10

[therorschach]

Squat:
45x5
45x5
135x5
175x5
215x3
245x5
245x5
245x5
245x5
245x5

TM'ing squats now. 245 was slightly more difficult than expected for 5x5, but squats not bad.

Standing OHP:
45x5
45x5
70x5
90x3
105x2
117.5x5
117.5x5
117.5x5

Presses heavy. Thought missed reps were imminent again, but got a 3x5 this time.

Power Cleans:
65x3
95x3
115x2
130x3
130x3
130x3
130x3
130x3

PCs ok.

Chin Ups:
BWx3
BWx2.8
BWx2.7

Chins tough, really bothered my elbow today.

[therorschach]

Squat:
45x5
45x5
135x5
170x5
200x5
200x5

Split the back of my pants during squats. Yeah!!

Bench Press:
45x5
45x5
100x5
135x3
155x2
170x5
170x5
170x5

Bench was heavy but better than last workout.

Deadlift:
135x5
135x5
195x5
235x5
275x3
310x2
340x5

Noticed my rest times have not been enough lately. Gave it a good 5 minutes before the top set and it was easier (still heavy) than last week.

Dips:
BWx8
BWx7

Dips ok.

[therorschach]

Squat:
45x5
45x5
135x5
185x5
225x3
255x2
280x5

Top set good.

Standing OHP:
45x5
45x5
70x5
90x3
105x2
120x5
120x5
120x4

Presses very heavy, no 5 on the last set.

Assisted Pull-ups
(BW-16)x6
(BW-16)x5
(BW-16)x5
(BW-16)x5

Pull-ups tough.

Barbell Curl
55x9
55x7
55x6

Curls heavy.

Hyper-extensions:
25x11
25x11
25x11

[therorschach]

Squat:
45x5
45x5
135x5
185x4
225x2
250x5
250x5
250x5
250x5
250x5

Squats good, better than last Sunday.

Bench Press:
45x5
45x5
100x5
135x3
155x2
172.5x5
172.5x5
172.5x5

Bench heavy.

Power Cleans:
65x3
95x3
120x2
135x3
135x3
135x3

PCs tough. Was running out of time so I could only get a few worksets in.

Chin Ups:
BWx3.8
BWx2.8

Chins tough.

[therorschach]

Squat:
45x5
45x5
135x5
175x5
200x5
200x5

Squats.

Standing OHP:
45x5
45x5
70x5
90x3
105x2
120x5
120x3
120x3

Presses again very heavy and could not hit 5s for all sets. Will start doing triples now.

Deadlift:
135x5
135x5
200x5
240x3
280x3
315x2
345x5

DLs good. Top set good.

[therorschach]

Squat:
45x5
45x5
135x5
185x5
225x3
255x5
255x5
255x5

Squats alright.

Bench Press:
45x5
45x5
100x5
135x3
160x2
175x5
175x5
175x5

Bench heavy, but ok.

Assisted Chin-ups
(BW-16)x5

I wanted to to assistance chins today but one set hurt the f*ck out of my left elbow and I think I know where this injury started from now.

Assisted Pull-ups
(BW-16)x5
(BW-16)x5
(BW-16)x4.6

Using a pronated grip hurts my elbow a lot less than a supinated grip so I stuck with pullups. They were ok.

[therorschach]

Squat:
45x5
45x5
135x5
170x5
205x5
205x5

Squats good.

Standing OHP:
45x5
45x5
70x5
95x3
110x2
122.5x3
122.5x3
122.5x3
95x8

Presses heavy.

Deadlift:
135x5
135x5
200x5
240x5
280x3
320x2
350x5

DLs heavy but not bad.

[therorschach]

Squat:
45x5
45x5
135x5
185x5
225x3
255x2
285x5

Squats alright.

Bench Press:
45x5
45x5
100x5
135x3
160x2
177.5x3
177.5x3
177.5x3
140x10

Bench heavy, I saw I could only do 3 on the first workset so I just stuck with triples and did a backoff set.

Assisted Pull-ups
(BW-16)x6
(BW-16)x6
(BW-16)x5.7

Pull-ups alright.

Barbell Curl
55x10
55x9
55x7

Curls alright.

[therorschach]

Squat:
45x5
45x5
135x5
195x3
235x2
260x5
260x5
260x5

Squats good.

Standing OHP:
45x5
45x5
70x5
95x3
110x2
122.5x3
122.5x3
122.5x3
95x10
95x7

Was supposed to do 125 for the triples. Was wondering why they felt slightly easier than last time and why the left side felt slightly heavier when after I was done, I noticed I had a 2.5 plate instead of a 5 plate on the right side. Durrr. Anyways, drop sets were tough, felt them shoulder burnz.

Assisted Pull-ups
(BW-16)x9
(BW-16)x6
(BW-16)x5

Pull-ups tough.

[therorschach]

Squat:
45x5
45x5
135x5
190x5
235x3
260x2
290x3

Top set was tough.

Bench Press:
45x5
45x5
105x5
140x3
165x2
180x3
180x3
180x3
140x10
140x10

Triples were tough but not that disaster I was expecting.

Assisted Pull-ups
(BW-16)x7
(BW-16)x7
(BW-16)x5
(BW-16)x4

Pull-ups tough.

Barbell Curl
60x8
60x6
60x4

Curls tough.

[therorschach]

Squat:
45x5
45x5
135x5
170x5
205x3
235x2
260x5
260x5
260x5
260x5

Squats not bad.

Standing OHP:
45x5
45x5
70x5
95x3
110x3
125x3
125x3
125x3
95x10
95x7

Presses tough. The 3rd triple oddly was easier than the first two, probably due to better rest. Drop sets were tough.

Assisted Pull-ups
(BW-16)x9
(BW-16)x6
(BW-16)x6

Pull-ups tough.

[therorschach]

Squat:
45x5
45x5
135x5
170x5
205x5
205x5

Squats.

Bench Press:
45x5
45x5
95x5
125x4
140x3
165x2
182.5x3
182.5x3
182.5x3
145x8
145x8

Bench was heavy and my left elbow was aching more than usual today, affecting my confidence with the triples.

Deadlift:
135x5
135x5
205x5
245x5
285x3
325x2
355x3

Didn't have a lot of energy today and thought about stopping at 320ish or something but decided to give 355 a shot for at least 1 rep. The 3 reps were solid and not too bad.

[therorschach]

Squat:
45x5
45x5
135x5
190x5
235x3
265x2
295x3

Top set not bad. I noticed variations on my foot width and I always seem to be stronger somehow with a narrower stance.

Standing OHP:
45x5
45x5
70x5
95x3
110x2
127x3
127x3
127x3
95x10
95x9

Triples tough but doable. Drop sets better than last time.

Pull-up:
BWx3.8 <-- PR
BWx2.8
BWx2.6

Did my first BW pullup since I was a teen. PR.

Barbell Curl
60x8
60x8
60x6

Curls much better than last time.

[therorschach]

Squat:
45x5
45x5
135x5
170x5
205x3
235x2
260x5
260x5
260x5

Squats alright.

Bench Press:
45x5
45x5
95x5
120x4
145x3
160x2
175x5
175x5
175x5

Bench heavy. Did sets of 5 for a change.

Pull Ups:
BWx3.6
BWx2.8
BWx2.5

Pull-ups tough.

Power Cleans:
65x3
95x3
115x2
125x2
135x3
135x3
135x3

PCs not bad. Last workset a bit tough, but no missed reps.

[therorschach]

Cycling (stationary):
Time: 33 min
Distance: ~6.5mi

Cardio. Never used exercise bikes much before and did not know how to gauge intensity or anything so I just looked at speed. I did 5 min at around 10mph, did 24min at about 12-15mph, did like 15-17mph for about a minute, and did 3min at about 9-10mph. Was not taxing by any means and probably could have did another 15-20 min. However, it was kind of awkward at certain points. I felt if I pedaled faster, my feet would slip off.

[therorschach]

Squat:
45x5
45x5
135x5
175x5
205x5
205x5

Squats.

Standing OHP:
45x5
45x5
70x5
95x3
110x2
120x5
120x5
120x5

Presses tough.

Deadlift:
135x5
135x5
205x5
245x4
290x3
325x2
345x3

Top set tough, but not bad.

[therorschach]

Cycling (stationary):
Time: 33 min
Distance: not sure

Tried to maintain a faster pace this time:

5 min: 10mph
10 min: 14-16mph
2 min: 10 mph
7 min: 14-16mph
2 min: 10 mph
4 min: 14-16mph
3 min: 10 mph

Tougher than last time.

[therorschach]

Squat:
45x5
45x5
135x5
190x5
235x3
265x2
290x5

Top set very heavy.

Bench Press:
45x5
45x5
95x5
120x5
145x3
165x2
180x5
180x3
180x4

Bench very heavy.

Pull-ups
BWx3
BWx3
BWx2.8
BWx2
BWx2

Pull-ups tough.

Barbell Curl
55x10
55x10
55x7

Curls alright.

Weighted Hyper-extensions:
25x10
25x10
25x10