House of therorschach: Occasional workouts and more occasional workouts

[therorschach]

Bench Press:
45x5
45x5
100x5
100x5
135x5
165x3
185x2
200x1
212.5x0
212.5x0
212.5x0
200x1
200x1

JFC. Tried 200 for 2 doubles but only got singles.

Standing OHP:
45x8
45x8
75x5
75x5
100x3
120x2
130x3 (b)
130x3 (b)
130x2 (b)

Presses heavy. Not sure what I was expecting but alright for today.

Lying Barbell Triceps Extension:
70x10
70x10

Skulls alright.

Gym was closing so could not do anything else.

[therorschach]

45x5
45x5
135x5
135x5
185x5
225x5
255x3
280x2 (b)
305x5 (b)

Top set heavy but ok.

Deadlift:
135x5
135x5
205x5
255x5
295x3
325x2 (b)
355x2 (b)

Top set alright.

Gym was closing so could not do anything else.

Fuck you.

[therorschach]

Bench Press:
45x5
45x5
95x5
95x5
125x5
150x3
170x2
185x5
185x5
185x5
185x5
185x5

Bench heavy. Benched at gym near work where barbells are somewhat thicker. Sets were tough, especially the last rep of each set.

Standing OHP:
45x8
45x8
70x6
95x8
95x8
95x8

Presses good.

Pull-ups:
BWx8.9
BWx6
BWx5
BWx5
BWx5

Pull-ups tough.

Dips:
BWx12
BWx9
BWx8

Dips tough.

Barbell Row:
95x8
120x6
140x8
140x8
140x8

Rows not bad.

[therorschach]

Squat:
45x5
45x5
135x5
135x5
185x5
225x3
255x2
280x5 (b)
280x5 (b)
280x5 (b)
280x5 (b)
280x5 (b)

Squats heavy.

Hang Power Cleans:

These were "strict" hang PCs, from the jump position:

45x5
45x5
65x3
65x3
95x3

These were hang cleans starting from below the knee and pulling the bar into the jump position:

120x3
120x3
120x3
120x3
120x3

These were alright.

Romanian Deadlift:
135x8
185x8
185x8
185x8

RDLs alright.

[therorschach]

Bench Press:
45x8
45x8
100x5
100x5
135x5
165x3
185x2
200x1
212.5x1 <-- PR
212.5x0
212.5x1
212.5x1
212.5x1
212.5x0

Finally got 212.5 this time. Think it was a technique issue and I was landing too low ("low" as in towards my feet) and also I think I was flaring elbows out too much. Landing higher feels like a more straighter bar path. The singles were still very heavy.

Standing OHP:
45x5
45x5
75x5
75x5
100x3
120x2
130x4 (b)
130x3 (b)
130x3 (b)

Presses heavy.

Chin-ups (weighted):
(BW+12.5)x8
(BW+12.5)x7
(BW+12.5)x6
(BW+12.5)x5

Chins heavy.

[therorschach]

Bench Press:
45x5
45x5
95x5
95x5
125x5
150x3
175x2
187.5x5
187.5x5
187.5x5
187.5x5
187.5x5

Bench heavy but better than expected. Volume bench doesn't suck as much as when you have to volume squat before it. Another 5x5 PR.

Standing OHP:
45x8
45x8
70x6
95x9
95x9
95x8

Presses heavy.

Pull-ups:
BWx9
BWx7
BWx6
BWx5
BWx5

Pull-ups tough.

Dips:
BWx12
BWx12
BWx9

Dips tough.

Barbell Row:
95x8
120x6
140x8
140x8
140x8

Rows heavy.

[therorschach]

Squat:
45x5
45x5
135x5
135x5
185x5
225x3
255x2
280x5 (b)
280x5 (b)
280x5 (b)
280x5 (b)
280x5 (b)

Squats heavy but alright.

Hang Power Cleans:

These were "strict" hang PCs, from the jump position:

45x5
45x5
65x3
65x3
95x3

These were hang cleans starting from below the knee and pulling the bar into the jump position:

125x3
125x3
125x3
125x2, 125x0
125x3

I think I didn't get into the jump positon properly on that missed rep on the 4th set. Other than that, these were alright.

Romanian Deadlift:
135x9
185x9
185x9
185x9

RDLs alright.

Hyper-extensions:
35x9
35x8

[therorschach]

Bench Press:
45x8
45x8
100x5
100x5
135x5
165x3
185x2
200x1
215x0
215x0
215x0
200x2
200x2

JFC. Again, could not tell if a technique issue or just too heavy. Tried 200 for 2x2 and somehow got them.

Standing OHP:
45x5
45x5
75x5
75x5
100x3
120x2
130x3 (b)
130x3 (b)
130x3 (b)

Presses heavy.

Chin-ups (weighted):
(BW+15)x7
(BW+15)x6
(BW+15)x5
(BW+15)x5

Chins heavy.

[therorschach]

Squat:
45x5
45x5
135x5
135x5
185x5
225x5
255x3
285x2 (b)
310x5 (b)

Top set heavy.

Deadlift:
135x5
135x5
205x5
255x5
300x3 (b)
335x2 (b)
360x2 (b)

Top set heavy but alright. Focused on not leaning too forward and having the bar close to my body.

Barbell Curl:
75x9
75x7
75x6

Curls heavy.

Lying Barbell Triceps Extension:
70x10
70x10

Skulls alright.

[therorschach]

Bench Press:
45x8
45x5
100x5
100x5
135x5
155x3
175x2
187.5x4
187.5x4
187.5x4
187.5x3
187.5x3
187.5x3

Benched at gym near work where barbells are somewhat thicker. Bench terrible today, could not hit any 5s. I didn't actually fail any reps but felt weak off the chest. I wasn't in a rack so I usually cut the set if bar speed suddenly becomes too slow. After the first set, I tried going for all 4s, but then the sets became 3s. Ugh. I don't mind slow progress but going backwards annoys the f*ck out of me.

Standing OHP:
45x5
45x5
70x6
95x9
95x9
95x9

Presses alright, if somewhat light.

Pull-ups:
BWx8.9
BWx6.7
BWx5

Pull-ups tough.

Had to run back to work so cut the workout short. Was late for a meeting which ended up being canceled anyway. THANKS.

[therorschach]

Squat:
45x5
45x5
135x5
135x5
185x5
225x3
255x2
285x5 (b)
285x5 (b)
285x5 (b)
285x5 (b)
285x5 (b)

Squats heavy. Ate too soon before working out so I pretty much felt like throwing up after each set. On the 3rd set, was leaning a little too forward on some reps but the 4th and 5th sets were much better.

Hang Power Cleans:

These were "strict" hang PCs, from the jump position:

45x5
45x5
65x3
65x3
95x3

These were hang cleans starting from below the knee and pulling the bar into the jump position:

125x3
125x3
125x3
125x3
125x3

These were ok.

Romanian Deadlift:
135x8
185x10
185x10
185x10

RDLs alright.

[therorschach]

Bench Press:
45x8
45x8
100x5
100x5
135x5
165x3
185x2
200x1
215x1 <-- PR
215x0
215x0
215x0
200x1
200x2

I barely got that first single and failed the rest. I tried 200x2x2 again but I messed up the bar path on the first rep of the first set so I stopped at 1 rep. Bench should not be this hard.

Standing OHP:
45x7
45x7
75x5
75x5
100x3
120x2
130x3 (b)
130x3 (b)
130x3 (b)

Presses heavy.

Chin-ups (weighted):
(BW+15)x7
(BW+15)x6
(BW+15)x5
(BW+15)x5

Chins heavy.

[therorschach]

Squat:
45x5
45x5
135x5
135x5
185x5
225x5
265x3
290x2 (b)
315x3 (b)
315x2 (b)

Top sets heavy.

Deadlift:
135x5
135x5
205x5
255x5
300x3 (b)
335x2 (b)
365x4 (b)

Top set heavy but alright.

Lying Barbell Triceps Extension:
70x10
70x10

Skulls heavy.

Barbell Curl:
75x9
75x7
75x6

Curls heavy.

Face Pulls:
20kgx12
20kgx12
20kgx10

FPs alright.

[therorschach]

Bench Press:
45x5
45x5
100x5
100x5
135x5
155x3
175x2
190x4
190x3
190x4
190x3
190x4
190x4
190x3

Was aiming for some sets of 4 but failed the 4th reps for some sets. I am noticing that hitting my sternum at the bottom seems to be the best landing position with a relatively straight bar path. If I land too high I tend to flare my elbows out with the weight too much on my shoulders and my elbows seem to naturally fall into place when landing just a bit lower.

Standing OHP:
45x8
45x8
70x6
95x10
95x10
95x9

Presses heavy.

Pull-ups:
BWx8
BWx7
BWx6
BWx5
BWx5

Pull-ups tough.

Dips:
BWx12
BWx8

Dips tough.

[therorschach]

Squat:
45x5
45x5
135x5
135x5
185x5
225x3
255x3
285x5 (b)
285x5 (b)
285x5 (b)
285x3 (b)

Squats heavy. I tapped out at the 4th set and 3rd rep.

Hang Power Cleans:

These were "strict" hang PCs, from the jump position:

45x5
45x5
65x3
65x3
95x3

These were hang cleans starting from below the knee and pulling the bar into the jump position:

115x2
130x3
130x3
130x3
130x3
130x2, 130x0, 130x0

These were tough. I could not do the last rep of the last set, felt like I had no jumping power.

Romanian Deadlift:
135x8
190x8
190x8
190x8

RDLs alright.

[therorschach]

Not a lot of sleep this week.

Bench Press:
45x5
45x5
100x5
100x5
135x5
155x3
175x2
190x3
190x3
190x3
190x3
190x3
190x3
190x3

Bench heavy. Benched at gym near work where barbells are somewhat thicker. Was going to try sets of 4 but kept it at 3.

Standing OHP:
45x8
45x8
70x6
95x10
95x8
95x8

Presses heavy.

Pull-ups:
BWx8
BWx7
BWx6
BWx5

Pull-ups tough.

[therorschach]

Squat:
45x5
45x5
135x5
185x5
225x3
260x2
285x3 (b)
285x3 (b)
285x3 (b)
285x3 (b)
285x3 (b)
285x3 (b)
285x3 (b)
285x3 (b)

Squats heavy. Was going to do 5s but noticed the WUs and first set was heavier than expected, particularly at the bottom. I kept it at 3s and noticed I was leaning too forward and/or was not tight enough on some reps. Focused on form and the sets gradually got better (but still heavy).

Hang Power Cleans:

These were "strict" hang PCs, from the jump position:

45x5
45x5
65x3
65x3
95x3

These were hang cleans starting from below the knee and pulling the bar into the jump position:

120x2
130x3
130x3
130x3
130x3
130x3

These were alright.

Romanian Deadlift:
135x8
190x8
190x8
190x8

RDLs alright. Grip was giving out on the last rep of each set.

[therorschach]

Bench Press:
45x8
45x8
100x5
100x5
135x5
165x3
185x2
200x1
215x1
215x0
200x1

Pretty much like last time. Barely got that first single for 215. I just did one more attempt, failed it, and tried 200 for reps but only got 1.

Standing OHP:
45x7
45x7
75x5
75x5
100x3
120x2
130x3 (b)
130x3 (b)
130x3 (b)

Presses heavy.

Chin-ups (weighted):
(BW+15)x7
(BW+15)x6
(BW+15)x5
(BW+15)x5

Chins heavy.

Dips:
BWx14
BWx12

Dips easier than usual, probably because I did not volume bench earlier.

Barbell Row:
95x8
125x6
140x8
140x8

Rows tough.

[therorschach]

Squat:
45x5
45x5
135x5
135x5
185x5
225x5
265x3
290x2 (b)
320x2 (b)
320x2 (b)

Top sets heavy. First top set was supposed to be a 3 but failed the 3rd rep. This is the first time I've failed a squat ever. In the past, if I sensed failure on the next rep, I usually just stop the set. The rack's spotter holes were too spaced out from each other so I had to set it at a height lower than I wanted but I was able to dump the bar alright.

Deadlift:
135x5
135x5
215x5
265x5
315x3 (b)
345x2 (b)
370x4 (b)

Top set heavy although slightly easier than expected. Probably could have been a 5 but left it at 4.

Barbell Curl:
75x10
75x8
75x4

Curls heavy.

Lying Barbell Triceps Extension:
70x11
70x11

Skulls heavy.

Face Pulls:
40x13
40x13
40x13

FPs alright. I used one of the older machines which were not in kilogrammers. THANKS.

[therorschach]

Bench Press:
45x5
45x5
100x5
100x5
135x5
155x3
175x2
190x3
190x2
190x3
190x2
190x3

Benched at gym near work where barbells are somewhat thicker. Was going to try sets of 4 but was not feeling confident with benching heavy outside of a rack. I decided to do triples after the first set but kept cutting the set short on some of the later sets as I felt like I was going to get pinned. I tapped out after the 5th set.

Both of my ID and VD bench has been sucking for a while (a long while) so I will reset bench and possibly OHP.

Standing OHP:
45x8
45x8
75x5
100x8
100x8
100x8

Presses heavy.

Pull-ups:
BWx9.9
BWx7
BWx6
BWx5.7
BWx5

Pull-ups tough.

Dips:
BWx12
BWx10
BWx8

Barbell Row:
95x8
125x5
140x9
140x9
140x8

Rows alright.

[therorschach]

Squat:
45x5
45x5
135x5
185x5
225x3
255x2
285x3 (b)
285x3 (b)
285x3 (b)
285x3 (b)
285x2 (b)
285x3 (b)
285x3 (b)
285x3 (b)

Squats heavy. Coming out of the bottom seemed tougher than usual, may have been leaning too forward or not tight enough at the bottom. Bar also slippier and probably did not rest enough. Think my stance has been too narrow lately as well. Also, failed the 3rd rep on the 5th set. Thanks.

Hang Power Cleans:

These were "strict" hang PCs, from the jump position:

45x5
45x5
65x3
65x3
95x3

These were hang cleans starting from below the knee and pulling the bar into the jump position:

120x2
130x3
130x3
130x3
130x1, 130x0, 130x1
130x3
130x3

These were tough. Jumping power started to deterorite after a few sets. However, I've been consistent with racking the bar properly with my shoulders, getting under it instead of doing a "hand" catch.

Romanian Deadlift:
135x8
190x8
190x8
190x8

RDLs alright. Grip weaker than usual and had to pause after 6 reps on the first set to reset grip. Need to start using straps or something.

"Cut" Status:
Last year I lost about 20 lbs in the first few months of the year, another 10lbs around the summer, was able to maintain for a few months, and then went full ham at the end of the year. Lucidly, only gained 2-3 pounds back so I pretty much kept it off. Went from around 28ish to around 17-18% bodyfat. Still not as lean as I want to be so I started another cut at the beginning of the year, so here is to another year of terrible gainz.

THANKS.

[therorschach]

Bench Press:
45x8
45x8
95x5
95x5
125x5
140x3
165x2
180x5

Benched at gym near work where barbells are somewhat thicker. First time I've done an ID workout at this gym in a long while (or on a Friday, for that matter). Anyways, reset bench, starting with 5RM again. Top set was alright.

Standing OHP:
45x5
45x5
60x5
60x5
80x3
100x2
115x5
115x5
115x5

Reset press as well. Top sets alright.

Chin-ups (weighted):
(BW+15)x8
(BW+15)x6
(BW+15)x5
(BW+15)x5

Chins heavy.

Lying Barbell Triceps Extension:
70x10
70x10

Skulls heavy.

[therorschach]

Squat:
45x5
45x5
135x5
135x5
185x5
225x5
265x3
290x2 (b)
320x4 (b)

I mentioned earlier (if anyone is actually paying attention) that my stance has gotten a bit too narrow lately. I tend to do this when the weight starts getting heavy but after a certain point it becomes too narrow. Brought my stance out just a tad and felt more solid at the bottom. I actually managed to get 4 reps on the top set, although the last rep was a grinder and I almost did not come out of the bottom. I came out of the bottom a few inches and hovered there for a second or two before being able to complete the rep.

Deadlift:
135x5
135x5
215x5
265x5
315x3 (b)
345x2 (b)
375x4 (b)

Top set heavy but not bad.

Barbell Curl:
75x8
75x6
75x6

Curls heavy. Tried to keep them a little stricter this time.

Face Pulls:
20kgx13
20kgx12
20kgx10

FPs alright.

[therorschach]

Bench Press:
45x5
45x5
95x5
95x5
120x5
140x3
160x5
160x5
160x5
160x5
160x5

Bench good.

Standing OHP:
45x8
45x8
75x5
95x8
95x8
95x7

Presses heavy.

Pull-ups:
BWx9
BWx7.6
BWx5.9
BWx5

Pull-ups tough.

[therorschach]

Oh hello.

Squat:
45x5
45x5
135x5
135x5
185x5
225x3
255x2
280x5 (b)
280x5 (b)
280x5 (b)
280x5 (b)
280x5 (b)

Wanted to do some 5s today. Top sets heavy but alright.

Hang Power Cleans:

These were "strict" hang PCs, from the jump position:

45x5
45x5
65x3
65x3
95x3

These were hang cleans starting from below the knee and pulling the bar into the jump position:

120x2
132.5x3
132.5x2, 132.5x0
132.5x3
132.5x3
132.5x3

These were tough. Jumping power started to deterorite after a few sets. Also noticed I'm starting to pull earlier (although I'm not hitting my knees). That being said, still racking it properly, no "hand catches".

Romanian Deadlift:
135x8
190x10
190x9
190x9

RDLs alright. Easier than last week and no issue with grip.

[therorschach]

Bench Press:
45x8
45x6
95x5
95x5
120x5
145x3
165x2
182.5x4

Benched at gym near work where barbells are somewhat thicker. Top set was a bit heavier than expected. I was not benching in a cage and I stopped at the 4th rep because I noticed bar speed was dropping rapidly throughout the set, although I think this set probably could have been a 5.

Standing OHP:
45x5
45x5
65x5
65x5
85x3
105x2
117.5x5
117.5x5
117.5x5

Top sets good.

Chin-ups (weighted):
(BW+15)x8
(BW+15)x7
(BW+15)x6
(BW+15)x5

Chins alright.

Dips:
BWx15
BWx12

Dips alright.

[therorschach]

Shoveled Snow:
Time: 1hr30m

On the East Coast so got snowed in. Was supposed to do LID yesterday but the gym was closed due to the weather (i.e. the snow). Dug myself out today but I think I'm going to skip LID. Alright THANKS.

[therorschach]

Bench Press:
45x8
45x8
95x5
95x5
115x5
135x3
150x2
165x5
165x5
165x5
165x5
165x5

Bench good.

Standing OHP:
45x6
45x5
75x5
95x8
95x8
95x8

Presses good.

Pull-ups:
BWx9
BWx7
BWx6
BWx6

Pull-ups tough.

Dips:
BWx14
BWx10
BWx8

Dips tough.

Barbell Row:
95x8
125x5
140x9
140x9
140x9

Rows tough.

[therorschach]

Yeah hi. How are you. Fine thanks.

Squat:
45x5
45x5
135x5
135x5
185x5
225x3
255x2
280x5 (b)
280x5 (b)
280x5 (b)
280x5 (b)
280x5 (b)

Top sets heavy. Didn't rest as much as I should have, though. Felt like tapping out after each set but pushed through.

Power Cleans:

hpc = hang power clean

45x5 (hpc)
45x5 (hpc)
65x3 (hpc)
65x3 (hpc)
95x3
115x2
120x1
135x3
135x3
135x3
135x3
135x3

Alright. Time for some actual power cleans. These were not bad. No hand catches, decent racking. However, need to focus on pulling at the right time again, as I noticed I was pulling slightly too early on some reps. Overall, not bad.

Romanian Deadlift:
135x8
190x9
190x9
190x9

RDLs alright.

Alright THANKS BYE.

[therorschach]

Had a weird pain in my upper left back. Just noticed today so not sure where it came from. Fortunately, it did not affect my workout.

Bench Press:
45x8
45x5
95x5
95x5
125x5
150x3
170x2
185x5

Benched at gym near home, where barbells are slightly thinner. I didn't bench in the cage. Top set alright.

Standing OHP:
45x5
45x5
65x5
65x5
85x3
105x2
120x5
120x5
120x5

Top sets alright.

Chin-ups (weighted):
(BW+15)x9
(BW+15)x6.8
(BW+15)x5.8
(BW+15)x5

Chins heavy.

Close Grip Bench Press:
45x8
45x8
65x7
80x5
95x10
95x10
95x10

Never did these before. Was not sure what weight to start with so I started with 95. Grip was pretty much outside the smooth part. These seemed pretty easy, probably could have done a few more reps on each set. Will keep these high rep for now.