Love the Pain -- Make the Barbell Cry!

Squat
335 x 5, 4, 6
Surprised to get 6 reps on the last set, weight felt heavy today.

DL
375 x 5, 5

Calf raise machine
360 x 14, 12, 12

[youtube]iPX1RZypx5E[/youtube]
[youtube]1fIInCPWjig[/youtube]

DB bench
105s x 8, 6, 6, 5

Pendlay
235 x 6, 6, 6

OHP
165 x 6, 6, 6
PR

Pulldown HS machine
270 x 6, 6, 6

[youtube]zzOb23gsnOM[/youtube]
[youtube]IUtpQXQxxPY[/youtube]

Squat
340 x 5

DL pause
350 x 8, 5

Felt weird only doing 1 working set of squats, but that's what the program says so I took it today. Spent all day on the mountain with gf so felt pretty cooked going into gym, but managed decent numbers.

[youtube]lWLqKAUPN6g[/youtube]
[youtube]mvegZk434UM[/youtube]

DB bench
105s x 7, 6, 4, 3

Pendlay
240 x 6, 6, 6

OHP
170 x 5, 5, 4

Pulldown HS machine
270 x 6, 6, 6

Squat
345 x 3
350 x 3
355 x 3

DL pause
315 x 6, 6

Leg extensions
100 x 8, 10, 10

Lying ham curl
170 x 10, 10, 8

[youtube]EcNppuuAgFU[/youtube]

DB bench
105s x 8, 6, 5, 5

Pendlay
235 x 8, 8, 8

OHP
150 x 10, 8, 6

Pulldown
270 x 8, 8, 7

Squat
355 x 3
370 x 2

DL
390 x 3
405 x 1

Squat felt great but 370 wasn't exactly easy. DL worries me a bit because I failed to progress last cycle, and this same weight already feels heavy. Test maxes next week so will see the final numbers.

[youtube]Q9lC2kx9Ves[/youtube]

DB bench
105s x 6, 5, 7

Pendlay
225 x 10, 8, 8

OHP
150 x 10, 10, 9

Pulldown HS machine
230 x 10, 10, 10

Weak on bench, but good on OHP. Pendlay felt heavy. Might not be sleeping and eating enough, out with new girl all the time.

Tuesday's workout

Squat
380 x 1
360 x 2

DL
290 x 4
300 x 4
315 x 4

Leg extensions
120 x 8, 10, 10

Lying ham curls
170 x 12, 10, 8

Calf raise machine
340 x 12, 10, 10

Failed max squat test, was out living life all week, not sleeping or eating enough. No worries, all good.

Thursday's workout

DB bench
100s x 10, 9, 8, 8
This feels much better than the 105s.

Row machine
230 x 12
250 x 12
270 x 12
Did machine instead of Pendlay to conserve a little energy.

OHP
165 x 6, 5, 4

Pulldown HS machine
250 x 10, 9, 9

Barbell curls
60 x 6, 8

OH cable tricep extensions
50 x 10
57.5 x 12

DB Lateral raises
25 x 12, 8

DL max test
415 x 1
350 x 10
Back off set was a brutal last few reps, but needed some volume after only pulling 1 at 415.

Leg extensions
100 x 8, 8, 8

Calf raise machine
360 x 12, 12, 10

Seems like a bit of a junk workout, but I can't let it bother me. Didn't perform so great at the end of this cycle, no improvement on squat or DL this time. Last cycle, squat improved but DL didn't. It has to be that I'm not eating or sleeping enough lately, and those are my own fault. On to the next cycle.

[youtube]fv7czOI1Ew8[/youtube]

Start of 8th cycle on Tuesday

Squat
315 x 6, 6
305 x 6, 6
Lowered weight on last 2 sets. Didn't feel like I had full power, plus one hamstring was starting to cramp up for some mysterious reason. Today it just feels like doms.

DL
330 x 6, 6
These went pretty good.

Leg press
410 x 5, 5
Just lol

Calf raise machine
360 x 12, 12, 12

No ham accessory because of cramp.

Wednesday Upper

DB bench
100s x 9, 7, 5, 5

Pendlay
225 x 8, 8, 8
Gettin' weakk

OHP
145 x 8, 7, 6

Pulldown HS machine
230 x 8, 8, 8

It's obvious that sleep is very important to muscle development in my body. I'm not one who can make good gains on 6 hours a night, I need my usual 8 hours to reliably progress.

Squat
310 x 5, 5, 5, 2

DL
365 x 1
405 x fail
330 x 6, 6

Calf raise machine
360 x 12, 12, 10

DB bench
100s x 9, 8, 7, 5

Pendlay
205 x 8, 8, 8, 8

OHP
150 x 8, 8, 7

Pulldown
250 x 10, 8, 7

[youtube]sl83UI_PEeY[/youtube]

Squat
275 x 8, 8, 8, 8

DL
350 x 6, 6

Leg press
360 x 8, 10, 12

Lying ham curl
170 x 10, 10, 10

Calf raise machine
360 x 12, 11, 10

DB bench
100s x 9, 8, 5, 6

Pendlay
205 x 8, 8, 8, 8

OHP
150 x 8, 7, 6

Pulldown HS machine
230 x 10, 10, 10

Squat
280 x 8
285 x 8
290 x 8
300 x 8

DL pause
315 x 8, 8, 8

Calf raise machine
360 x 12, 12, 11

Evening bodyweight 194 lbs, down 4 lbs from about 2 weeks ago.

Squat
290 x 8, 8, 8, 8

DL
365 x 6, 6
315 x 10
Joker set of 10.

Squat felt good even though I was in the power rack. Feels really awkward in there because the floor mats feel uneven, and the rack feels like squatting in a box. Hit the hooks once on the way up, and then hit the safety bar on the way down. Moved to the open rack after gf finished there.

Basically running linear for a couple of weeks to take a break from the strength grind.

[youtube]jpgXCX-Utng[/youtube]

DB bench
100s x 5, 5, 5, 5

Pendlay
205 x 8, 8, 8, 8

OHP
145 x 8, 7, 6

Pulldown HS machine
230 x 10, 8, 8

Calf machine
360 x 10, 10, 10
Because I didn't train calves yesterday.

Strength going down on presses. Probably expected as I lose weight.

Squat
300 x 8, 8, 8, 8

DL pause
315 x 8, 8, 8

Calf raise machine
360 x 12, 12, 12

DB bench
90s x 10, 9, 8, 8

Pendlay
205 x 8, 8, 8, 8

OHP
145 x 8, 8, 7

Pulldown HS machine
230 x 8, 8, 8

Pec deck
160 x 12, 10

Facepulls
50 x 14, 12

Overhead tricep extensions
50 x 12, 10

Bicep curls
50 x 12, 12

In the mood for accessory work today. Lowered weight on bench, but seem to be keeping strength on OHP.

Squat 305 x 1

DL 375 x 5, 4

Calf raise machine
360 x 10, 10, 12

Super unmotivated on squats, no idea what happened. Planned 4x8 but got under the bar and I just did not want to fight that weight on my back. Deads went ok, wanted 2x6, but not this time. Tomorrow is a new day.

A week away from the gym, and started today on 8th cycle of Candito 6 week strength program. Estimated my maxes for the program at: 355 squat, 395 DL. True 1RMs around mid-October were: 380 squat, 415 DL. I don't use the program for bench, I prefer a rep goal system for that.

Bodyweight at 4:30 pm, 191 lbs. So I lost at least 7 pounds this past month.

Squat
285 x 6, 6, 6, 6

DL 315 x 6, 6

Leg press
360 x 8, 8, 8

Lying ham curl
170 x 10, 10, 10

Calf raise machine
360 x 12, 12, 12

Squat felt awkward for the first set, but I found the groove for the last 3 sets. DL felt light and bar speed looks fast in the videos, but I'll keep my max at 395. Will try to keep the leg accessories throughout the program. When I cut them from last cycle, I had a harder time peaking.

[youtube]zrxkeE_zOuM[/youtube]
[youtube]VyaJD91e9jE[/youtube]

DB bench
80 x 8, 8, 8, 8

Pendlay
185 x 8, 8, 8, 8

OHP
135 x 8, 8, 8, 8

Pulldown HS machine
220 x 8, 8, 8, 8

Pec deck
160 x 10, 10, 10

Facepulls
50 x 12, 12, 12

Wow, lost a lot of strength. Went from 100 lb DB bench to 80 lb, from 225 Pendlay to 185, 150 OHP to 135. Working to get the numbers back up soon.

DB bench
80s x 9, 8, 9, 9

Pendlay
185 x 10, 10, 8, 6

OHP
135 x 9, 9, 8, 8

Pulldown HS machine
220 x 9, 9, 8, 8

Pec deck
160 x 10, 10, 10

Facepulls
50 x 12, 12, 12

Gained a few extra reps on each of the compounds. That's progress.

Squat
250 x 8, 8, 8, 8

DL
275 x 8, 8

Leg press
360 x 10, 10, 8

Lying ham curl
170 x 10, 9, 8

Calf raise machine
360 x 12, 12, 12

Squat and DL both felt and look very easy. I'm wondering if I estimated my maxes too low. Will keep them as-is for this cycle, and possibly bump them up a little bit for next cycle. In any case, it's a good opportunity to work on form with lower weights.

[youtube]dAPH_WE6-0o[/youtube]
[youtube]EIVXmDv8OVo[/youtube]

DB bench
80s x 10, 10, 10, 10

Pendlay
195 x 10, 10, 8, 6

OHP
135 x 10, 10, 10, 9

Pulldown HS machine
220 x 10, 10, 10, 8

Pec deck
160 x 12, 11, 10

Facepulls
50 x 12, 12, 12

Feels like strength is coming back. Will up the weight on DB bench next workout. Cleaned OHP from the floor because both squat racks were taken. First time doing this for working sets, and I think I'll stick with it for most workouts, at least when the gym isn't crowded so I don't cause an accident if I lose control of the bar. Doing it out in the open feels a bit harder to balance, but also makes me focus more to control the bar without relying on the squat rack. I like it.

[youtube]K8vb-OkwH78[/youtube]

Squat
285 x 10
290 x 3, 3, 3, 3, 3

DL pause
315 x 8, 8, 8

Leg press
360 x 8, 10, 10

Lying ham curl
170 x 10, 9, 8

Calf raise machine
360 x 12, 12, 10

DB bench
85s x 9, 9, 9, 9

Pendlay
200 x 10, 8, 8

OHP
140 x 10, 8, 8

Pulldown HS machine
230 x 10, 8, 8

Pec deck
160 x 12, 11, 10

Facepulls
50 x 12, 12, 12

Squat
290 x 10
280 x 10 sets of 3 reps with 60 seconds between sets.

RDL
225 x 8
245 x 8
265 x 8

Calf raise machine
360 x 12, 11, 11

Hadn't done RDLs in a while so had to feel out the right weight. No other accessories, volume squat day completely gasses me.

DB bench
85s x 10, 10, 8, 8

Pendlay
200 x 10, 8, 8

OHP
145 x 10, 8, 8

Pulldown HS machine
230 x 10, 8, 8

Pec deck
160 x 12, 10, 10

Facepulls
50 x 12, 12, 12

DB bench
85s x 10, 10, 10, 10

Pendlay
200 x 10, 8, 8

OHP
150 x 9, 8, 8

Pulldown HS machine
230 x 10, 8, 8

Pec deck
160 x 12, 12, 8

Facepulls
50 x 12, 12, 12

Time to bump up DB bench again. Didn't push it on Pendlay in order to save power for OHP. Wanted 10 reps for first set of press but was happy that the later sets stayed strong.

[youtube]zgGdAwW3N6o[/youtube]

Squat
310 x 6, 6, 6

DL 345 x 6, 6

Hadn't squatted this much in about 3 weeks. Felt heavy, and some of the reps look off, but I got them all up. DL felt fine. Finished with 20 minutes of cycling.

[youtube]1HIpkx6q1ys[/youtube]
[youtube]_BafinsXpVQ[/youtube]

DB bench
90s x 10, 8, 8, 8

Pendlay
205 x 10, 8, 8

OHP
155 x 8, 8, 7

Pulldown HS machine
240 x 10, 8, 6

Pec deck
160 x 12, 12, 10

Facepulls
50 x 12, 12, 12

20 min cycling

Might be trying to progress too fast on OHP. Weight today felt pretty heavy and balance was off. Will keep it at 155 and watch calories/protein more closely.

[youtube]ms3EuJ0JJAs[/youtube]

DB bench
90s x 10, 10, 8, 8

Pendlay
205 x 10, 8, 8

OHP
155 x 8, 7, 6

Pulldown HS machine
240 x 10, 8, 8

Pec deck
160 x 12, 12, 9

Facepulls
57.5 x 12, 12, 12

Time to deload OHP.

Squat
315 x 6, 6

DL pause
325 x 8, 8

Calf raise machine
360 x 12, 12, 12

20 min. cycling.

Only supposed to do 1 set of Sq & DL but I always do 2. 1 set just seems way too easy.

[youtube]0YyxbPgmVf0[/youtube]
[youtube]5pm7n2Xgo5k[/youtube]

DB bench
90s x 10, 10, 10, 10

Pendlay
205 x 10, 8, 8

OHP
145 x 10, 8, 8

Pulldown HS machine
240 x 10, 8, 8

15 min cycling.

Will bump weight on DB bench next workout. Didn't push it on Pendlays because I have heavy squats tomorrow. Deloaded 10 lbs on OHP, down to 145. Shoulda done 140 but I'm a stubborn sumb*tch.

Squat
320 x 3
325 x 3
330 x 3

RDL
275 x 6, 6

Leg press
360 x 10, 10, 10

GHR
BW x 12, 10, 10

Calf raise machine
360 x 12, 12, 8

Was a little worried about squats but everything moved smoothly. RDL torched my core at that weight, which is a good thing. Did GHR because curl machine was taken, but I think I'll be doing them more, they tore up my hams. All around good sh*t.

[youtube]U7UVZQr26_M[/youtube]

DB bench
95s x 8, 7, 7, 7

Pendlay
210 x 10, 8, 8

OHP
145 x 10
150 x 8, 8

Pulldown
240 x 10, 8, 8

Pec deck
160 x 10, 12, 12

Facepulls
57.5 x 12, 12, 12

Weight felt heavy today but I progressed on 3 major lifts so it was a good session. Loaded wrong weight for first set of OHP.

Squat
330 x 3
340 x 2

DL
360 x 3
375 x 2

Leg press
360 x 10, 10, 10

GHR
bw x 12, 10, 7.5

Calf raise machine
360 x 12, 12, 12

DB bench
95s x 8, 8, 8, 8

HS machine row
240 x 10, 8, 8

OHP
150 x 7
145 x 8, 8

HS pulldown
240 x 10, 8, 8

Pec deck
160 x 12, 12, 10

Facepulls
57.5 x 12, 12, 12

Happy with bench, but don't know wtf happened on OHP. Really fought for those reps today, when normally I get them with just average struggle. I usually do Pendlays before Press--maybe my body wasn't primed enough? Anyway, week 4 finished, moving on to test week starting Mon or Tues.

Max squat day
350 x 4

DL
265 x 4
275 x 4
285 x 2

Leg press
360 x 10, 10, 10

GHR
bw x 12, 7.5, 10

Calf raise machine
360 x 12, 12, 10

Squat reps don't look so bad, but they felt ugly and heavy. Will work 2 upper days this week before testing DL on Friday.

[youtube]jIe14Foc6Ww[/youtube]

DB bench
95s x 10, 10, 8, 8

Pendlay
210 x 10, 8, 8

OHP
145 x 10, 8, 8

1-arm lat pulldown
180 x 10, 8, 8

Pec deck
160 x 12, 12, 12

Facepulls
57.5 x 12, 12, 12

Solid progress on bench. OHP, I'll work up to 12, 10, 10 before adding weight, since I keep stalling at 150. Usual pulldown machine was taken so I did these on the HS high row machine, sitting sideways, pulling one arm at a time.

Max DL day
385 x 4

Leg press
360 x 10, 10, 10

GHR
bw x 10, 10, 9.5

Calf raise machine
360 x 12, 12, 12

Drank about a half liter of milk before going to lift. Was afraid it was going to come back up, hard to brace with a full belly. Start 9th cycle on Monday, that should put strength back to where it was.

[youtube]jety2S71oLU[/youtube]

DB bench
95s x 10, 8, 7, 8

Pendlay
210 x 10, 8, 8

OHP 145 x 6, 5, 5
Just lol

Pulldown
220 x 10, 8, 8

20 min cycling.

Very sub-par workout. Drained from DLs yesterday? Weekend off, back Monday.

Start of 9th cycle

Squat
305 x 6, 6, 6, 6

DL
335 x 6, 6

Leg press
380 x 8, 9, 9

GHR
bw x 10, 10, 10

Calf raise machine
360 x 10, 12, 12

[youtube]qZX8ciyz8q4[/youtube]
[youtube]b8QD4qDRYPY[/youtube]

DB bench
95s x 10, 10, 8, 8

Pendlay
210 x 10, 10, 8, 6

OHP
135 x 12, 10, 10, 7

Pulldown HS machine
240 x 12, 8, 8, 8

Pec deck
160 x 12, 11, 8

Facepulls
57.5 x 12, 12, 10

Squat
265 x 8, 8, 8, 8

DL
295 x 8, 8

20 min cycling.

Squats all felt smooth and clean up and down, good feeling. A bit tired after DLs for some reason, skipped accessories.

Have to move my workouts around a bit this week. Legs today because I'm going out of town over New Year, and I won't have a gym where I'm going. Rural Thailand with gf's family, waterfalls and mountains. I guess I can lift some old tires, but I need something a little more precise than that to measure progression accurately. Plus I want to be recovered for volume squats next week.

DB bench
95s x 10, 8, 10, 10

Pendlay
210 x 10, 10, 8, 8

OHP
135 x 12, 11, 10, 8

Pulldown HS machine
230 x 12, 12, 9, 8

Pec deck
160 x 12, 12, 10

Facepulls
57.5 x 12, 12, 12