Busy week, exhausted.
09/10
Beltless highbar: 405x3
Printable View
Busy week, exhausted.
09/10
Beltless highbar: 405x3
09/12
Lowbar: 435x5
Push press: 235x1
Low bar feeling good. I'm adding 10lbs each time but it actually feels easier session to session.
I don't have safeties so I won't be pushing the RPE very high. I'm not sure what my working weight will end up being.
09/13
Beltless highbar: 405x3
09/15
Beltless highbar: 405x5
09/17
Did a 30 mile bike tour. Not gonna be squatting tonight or tomorrow, lol.
09/19
Lowbar: 445x5
Push press: 235x1
First time deadlifting in about 14 months.
09/21
Deadlift: 495x5, 545x1, 565x1
Pull ups: BWx10, BWx8, BWx6
Still sore from DLs!
I'm hoping to do 495x3, 525x3, 545x3ish every two weeks to get back up to speed. Basically ramping 3x3s. We'll see.
09/25
Beltless highbar: 425x3
Push press: 235x1
09/26
Lowbar: 455x5
09/28
Beltless highbar: 405x3
09/29
Lowbar: 465x5
Coming off a bad cold. Still coughing and all, gonna start slow.
10/07
Beltless highbar: 405x5
Push press: 235x1
10/09
Lowbar: 475x1
Frustrating workout. The 475 felt weightless (RPE 5ish), but my feet were slipping out on the hardwood (including on warm ups). I don't have chalk at my apartment or safeties, so it just felt super unsafe slipping around with this kind of weight.
10/10
Beltless highbar: 425x2
Gonna try to get a day pass to do deadlifts tomorrow.
Also, I ordered a squat rack with safeties. ETA is Thursday, but I doubt it'll actually come by then. Hopefully I get it before the weekend and I can get some good, heavy squatting in.
10/11
Deadlift: 495x3, 525x3, 545x4
+ 2 static holds with 405
10/12
Lowbar: 475x5
My rack came in. She's a beauty. Felt safe as ever in it, and I got the x5 easily, even the day after my deadlifting. On to 485 and beyond.
10/13
Beltless highbar: 440x2
Push press: 215x3
Latest useful PP cues (3): start with grip, test bounce, and elbows up.
Good work. Keep it up.
Thanks buddy, things are feeling pretty okay lately. I might even get some PRs one day.
10/15
Front squat: 365x1, 365x2, 365x2
Bench press w/ 3ct-pause: 255x1, 275x1, 285x1, 245x5
10/17
Beltless highbar: 440x3
Push press: 215x3
10/18
Lowbar: 485x6
Low bar still feeling good. The RPE isn't ridiculously low anymore, I'm starting to hit tough sets.
I'm still going for 495x5 next week. That would match my all-time rep PR. If that goes well I should be in good shape to actually get a PR single in 2017.
10/20
Beltless highbar: 440x3
Push press: 215x3
10/21
Front squat: 365x3
I'm a bit too rusty for this. I'll probably drop the weight and emphasize form until it starts feeling natural again.
10/23
Lower back a stiff mess, so I'm deloading squats. Not too worried about an upper only workload.
Bench from 3rd pin: 315x3, 365x3, 385x3, 395x4, 405x3
CG with feet up: 185x8, 205x8, 205x6
RDL: 135x20, 135x20, 135x20
Getting a deep tissue massage on Thur, hoping it helps with my back stiffness/recovery. Haven't tried it before.
(I'm not good at deloading)
10/25
Lowbar: 495x5
(I'm not good at deloading pt.2)
10/26
Deadlift: 545x5
10/30
Beltless highbar: 440x1
CG with feet up: 205x8, 205x8, 205x10
Weak day, but okay.
10/31
Lowbar: 505x5
My first real PR in a while. 10lb 5RM increase.
Token workout
11/02
Beltless highbar, 30 second rest: 6 x 335x3
Token workouts
11/03
CG with feet up: 215x8, 215x8, 215x8
11/04
Weighted hangs: 3 x 200x20 counts
J.R.R. Tolkein workout
11/05
Front squat, 30 second rest: 6 x 315x2
My back still feels crappy.
11/06
Bench from 4th pin: 365x5, 365x5, 365x5
CG with feet up: 225x8, 225x8, 225x8
11/08
Bench: 245x8, 245x8, 245x9
Incline bench w/ 2ct pause: 185x5, 195x5, 205x5
Hoping to deadlift tomorrow.
11/09
Deadlift: 585x3
I got the fourth rep off the ground, but only a couple of inches.
I also picked up and held 495 for 30 counts, after, for some extra grip.
11/13
Beltless highbar: 445x1, 405x5
Bench from 5th pin: 365x5
CG with feet up: 230x8, 230x8, 230x7
I need to rethink my training a bit. Low bar and deadlift were going great, but my lower back has felt bad for weeks now. I'm cutting out all lower work except for front squats until it feels better, and maybe modifying my typical workload after that. I think I didn't give myself enough time to re-adapt to non-oly squats.
11/15
Bench: 250x8, 250x8, 250x8
Incline bench w/ 2ct pause: 190x5, 200x5, 210x3
11/16
Front squat w/ 3-ct pause: 325x3
11/17
Seated OHP: 135x5, 135x8, 135x10
Pull ups: 3 x BWx10
11/19
Beltless highbar: 6 x 385x2
Hyperextensions: 3 x BWx25
11/20
Bench from 6th pin: 365x4
CG with feet up: 230x8, 230x8, 230x8
11/21
Beltless highbar: 6 x 385x3
Hypers: 3 x BWx20
11/23
Beltless highbar: 6 x 385x2
Hypers: 3 x BWx20
Focused a bit more on bracing, especially in the hole. Felt much better on my back, guess I've been getting sloppy. Note to self to do more of same on Sunday.
11/25
Bench: 255x8, 255x6, 255x6
Incline bench w/ 2ct pause: 190x5, 200x5, 210x4
Hilariously frustrating benching. The first 3 tries at 255, I had to cut the sets short after 1-2 reps because I was hitting something when I reached my chest. I tried lowering the safeties but it didn't help. After filming the third, I saw that my barbell plates were hitting the plates stored on the rack. On the 4th set I hit the j-hooks on [i]four[/i] reps in a row and barely made the set. Not a good set up for a strong 3x8.
Two cues I'd like to mind: unrack around nose/eye level and chest to chin.
11/26
Beltless highbar: 6 x 385x4
Bit under the weather. If I get completely sick I probably won't be able to finish the program, which sucks.
11/27
Bench from 6th pin: 3 x 325x5
CG with feet up: 235x7, 235x7, 235x6
11/28
Beltless highbar: 6 x 385x2
There's a weird knee-loading cue that I slip into sometimes that helps my squats. This time I would brace, and then focus on loading the knees with a quick descent. Felt great once I got into that groove. Fourth set was easier than the first.
Anyway, 6x5 next. Not nearly as worried about that as 6x6 later (go figure).
11/30
Beltless highbar: 6 x 385x5
This time I just cued being confident. Quick and smooth movements. Tired but ignoring it. Feeling okay for 6x6 on Tuesday, as long as I feel at least this okay and rested. There's a 6x2 on Sunday.
12/01
Bench: 3 x 255x8
Incline bench w/ 2ct pause: 190x3, 200x3, 210x3
Bench went a lot better without knocking into something every set! This time I focused on maintaining my arch (chest to chin).
12/03
Bad news for finishing the program. My SI joint was acting up so badly I couldn't even do a working set, and it was supposed to be an easier day.
Today wasn't a crucial session. Tuesday is. I'll rest up and test the waters, but it's not looking good.
This is really, really frustrating.
Moved my Tuesday squats to Wednesday to hedge my injury and squeeze out some rest. I'm also going to keep the same weight/reps but add a belt for now. The rehab itself is going really well but I don't know how I'll feel with working set weight on it, yet. I'm really hoping I can do my 6x6@385 tomorrow without making things worse.
12/05
Bench from 7th pin: 3 x 325x5
CG with feet up: 235x8, 235x8, 235x7
12/06
High bar w/ belt: 6 x 385x6
Cueing elbows back helped me this time, I think my position was getting a bit exaggerated. Got my elbows back, midfoot balance and rode the weight aaaall the way down.
Next squat workout is 5x5 with 405 on the 11th. Hopefully beltless this time.