House of therorschach: Occasional workouts and more occasional workouts

**therorschach** · 07-21-2023, 05:35 PM

Squats:
45x10
45x10
95x8
135x5
135x5
175x5
205x3
235x5
235x5
235x5

Squats alright.

Bench Press:
45x10
45x10
90x5
90x5
120x5
140x3
160x5
160x5
160x5

Bench ok.

Chin Ups:
BWx3.8
BWx3.6
BWx2.8
BWx2.7
BWx1.8

Chins heavy.

**therorschach** · 08-03-2023, 05:30 PM

Squats:
45x10
45x10
95x8
135x5
135x5
185x5
215x3
245x5 (b)
245x5 (b)
245x5 (b)

Squats good.

Standing OHP:
45x9
45x9
65x5
65x5
85x3
105x5
105x5
105x5

Presses good.

Deadlifts:
135x5
135x5
175x5
205x5
235x3
265x2
295x5

DLs ok.

**therorschach** · 08-03-2023, 05:31 PM

Squats:
45x10
45x10
95x8
135x5
135x5
180x5
220x3
250x5 (b)
250x5 (b)
250x5 (b)

Squats good.

Bench Press:
45x10
45x10
95x5
95x5
125x5
145x3
165x5
165x5
165x5

Bench ok.

Power Cleans:
45x3 (hc)
45x3 (hc)
65x3
65x3
95x3
95x3
125x3
125x3
125x3
125x3
125x3

PCs alright.

Chin Ups:
BWx2.8
BWx2.7
BWx2.5
BWx1.8
BWx1.5

Chins heavy.

**therorschach** · 08-03-2023, 05:33 PM

Squats:
45x10
45x10
95x8
135x5
135x5
185x5
225x3
255x5 (b)
255x5 (b)
255x5 (b)

Squats alright.

Standing OHP:
45x10
45x10
65x5
65x5
95x3
110x5
110x5
110x5

Presses ok.

Deadlifts:
135x5
135x5
175x5
215x5
245x3
275x2
305x5

DLs ok

**therorschach** · 08-08-2023, 04:08 PM

Squats:
45x10
45x10
95x8
135x5
135x5
170x5
200x3
230x2
260x5 (b)
260x5 (b)
260x5 (b)

Squats good.

Bench Press:
45x10
45x10
95x5
95x5
125x5
150x3
170x5
170x5
170x5

Bench ok.

Power Cleans:
45x3 (hc)
45x3 (hc)
65x3
65x3
95x3
95x3
115x2
130x3
130x3
130x3
130x3
130x3

PCs alright.

Chin Ups:
BWx3
BWx2.8
BWx2.5
BWx2.3
BWx2.3

Chins heavy.

**therorschach** · 08-10-2023, 06:33 PM

Squats:
45x10
45x10
95x8
135x5
135x5
180x5
210x5
210x5

Light squats.

Standing OHP:
45x10
45x10
65x5
65x5
85x3
100x2
115x5
115x5
115x5

Presses ok.

**therorschach** · 08-12-2023, 09:09 PM

Squats:
45x10
45x10
95x8
135x5
135x5
175x5
205x3
235x2
265x5 (b)
265x5 (b)
265x5 (b)

Squats ok.

Bench Press:
45x10
45x10
95x5
95x5
125x5
155x3
175x5
175x5
175x5

Bench ok.

Deadlifts:
135x5
135x5
185x5
225x5
255x3
285x2
315x5

DLs alright.

Chin Ups:
BWx3
BWx2.8
BWx2.6
BWx1.8
BWx1.8

Chins heavy.

**therorschach** · 08-15-2023, 05:55 PM

Squats:
45x10
45x10
95x8
135x5
135x5
180x5
210x3
240x2
270x5 (b)
270x5 (b)
270x5 (b)

Squats ok.

Standing OHP:
45x10
45x10
65x5
65x5
85x3
105x2
120x5 (b)
120x5 (b)
120x5 (b)

Presses ok.

Power Cleans:
45x3 (hc)
45x3 (hc)
65x3
65x3
95x3
95x3
115x2
135x3
135x3
135x3
135x3
135x3

PCs ok.

**therorschach** · 08-17-2023, 07:07 PM

Squats:
45x10
45x10
95x8
135x5
135x5
185x5
215x5
215x5

Light squats.

Bench Press:
45x10
45x10
90x5
90x5
120x5
140x3
160x2
177.5x5
177.5x5
177.5x5

Bench ok.

Chin Ups:
BWx3.6
BWx3.4
BWx2.8
BWx2.7
BWx2.6

Chins heavy.

**therorschach** · 08-19-2023, 12:46 PM

Squats:
45x10
45x10
95x8
135x5
135x5
185x5
215x3
245x2
275x5 (b)
275x5 (b)
275x5 (b)

Squats heavy.

Standing OHP:
45x10
45x10
65x5
65x5
85x3
105x2
122.5x5 (b)
122.5x5 (b)
122.5x5 (b)

Presses heavy.

Deadlifts:
135x5
135x5
185x5
230x5
265x3
295x2
325x5

DLs alright.

**therorschach** · 09-01-2023, 09:49 PM

Squats:
45x10
45x10
95x8
135x5
135x5
185x5
215x3
245x5 (b)
245x5 (b)
245x5 (b)

Squats alright.

Bench Press:
45x10
45x10
90x5
90x5
120x5
145x3
165x5
165x5
165x5

Bench alright.

Deadlifts:
135x5
135x5
175x5
205x5
235x3
265x2
295x5

DLs alright.

Chin Ups:
BWx3
BWx3
BWx2.7
BWx2.7
BWx2.5

Chins heavy.

**therorschach** · 09-08-2023, 04:34 PM

Squats:
45x10
45x10
95x8
135x5
135x5
185x5
220x3
250x5 (b)
250x5 (b)
250x5 (b)

Squats alright.

Bench Press:
45x10
45x10
80x5
80x5
110x5
130x3
150x2
170x5
170x5
170x5

Bench ok.

Power Cleans:
45x3 (hc)
45x3 (hc)
65x3
65x3
95x3
95x3
125x3
125x3
125x3
125x3
125x3

PCs alright.

Chin Ups:
BWx3.5
BWx3
BWx2.8
BWx2.7
BWx2.5

Chins heavy.

**therorschach** · 09-10-2023, 02:55 PM

Squats:
45x10
45x10
95x8
135x5
135x5
170x5
200x5
200x5

Light squats.

Standing OHP:
45x10
45x10
65x5
65x5
85x3
105x5
105x5
105x5

Presses alright.

Back Extension (Roman Chair):
BWx10
BWx10
BWx10

**therorschach** · 09-14-2023, 07:56 PM

Squats:
45x10
45x10
95x8
135x5
135x5
185x5
225x3
255x5 (b)
255x5 (b)
255x5 (b)

Squats alright.

Bench Press:
45x10
45x10
95x5
95x5
125x5
155x3
172.5x5
172.5x5
172.5x5

Bench ok.

Deadlifts:
135x5
135x5
185x5
215x5
245x3
275x2
305x5

DLs alright.

Chin Ups:
BWx3.7
BWx3.4
BWx3.4
BWx2.7
BWx2.5

Chins heavy.

**therorschach** · 09-17-2023, 12:11 PM

Squats:
45x10
45x10
95x8
135x5
135x5
170x5
200x3
230x2
260x5 (b)
260x5 (b)
260x5 (b)

Squats alright.

Standing OHP:
45x10
45x10
65x5
65x5
90x3
110x5
110x5
110x5

Presses alright.

Power Cleans:
45x3 (hc)
45x3 (hc)
65x3
65x3
95x3
95x3
115x2
130x3
130x3
130x3
130x3
130x3

PCs alright.

**therorschach** · 09-19-2023, 07:12 PM

Squats:
45x10
45x10
95x8
135x5
135x5
175x5
205x5
205x5

Light squats.

Bench Press:
45x10
45x10
90x5
90x5
120x5
140x3
160x2
175x5
175x5
175x5

Bench ok.

Chin Ups:
BWx2.8
BWx3.4
BWx2.8
BWx2.8
BWx2.4

Chins heavy.

Back Extension (Roman Chair):
BWx12
BWx12
BWx12

**therorschach** · 09-21-2023, 06:57 PM

Squats:
45x10
45x10
95x8
135x5
135x5
175x5
205x3
235x2
265x5 (b)
265x5 (b)
265x5 (b)

Squats alright.

Standing OHP:
45x8
45x8
65x5
65x5
85x3
105x2
115x5 (b)
115x5 (b)
115x5 (b)

Presses alright.

Deadlifts:
135x5
135x5
185x5
225x5
255x3
285x2
315x5

DLs alright. Felt an overextension on the 255 set which hurt lower back slightly. Made sure to brace during last 2 sets, they were fine.

**therorschach** · 09-26-2023, 05:12 PM

Squats:
45x10
45x10
95x8
135x5
135x5
180x5
210x3
240x2
270x5 (b)
270x5 (b)
270x5 (b)

Squats alright.

Bench Press:
45x10
45x10
95x5
95x5
125x5
145x3
162.5x2
177.5x5
177.5x5
177.5x5

Bench alright.

Power Cleans:
45x3 (hc)
45x3 (hc)
65x3
65x3
95x3
95x3
115x2
135x3
135x3
135x3
135x3
135x3

PCs alright.

Chin Ups:
BWx3.3
BWx2.9
BWx2.8
BWx2.7
BWx2.7

Chins heavy.

**therorschach** · 09-28-2023, 05:50 PM

Squats:
45x10
45x10
95x8
135x5
135x5
185x5
215x5
215x5

Light squats.

Standing OHP:
45x8
45x8
65x5
65x5
85x3
105x2
117.5x5 (b)
117.5x5 (b)
117.5x5 (b)

Presses alright.

Back Extension (Roman Chair):
BWx13
BWx13
BWx13

**therorschach** · 09-30-2023, 07:59 PM

Squats:
45x10
45x10
95x8
135x5
135x5
185x5
215x3
245x2
275x5 (b)
275x5 (b)
275x5 (b)

Squats ok.

Bench Press:
45x10
45x10
95x5
95x5
125x5
145x3
165x2
180x5
180x5
180x5

Bench ok.

Deadlifts:
135x5
135x5
185x5
235x5
265x3
295x2
325x5

My lower back felt slightly weak although squats today seemed to be fine. The DL warmups seemed to go fine but I ended up tweaking my back again during the 4th rep of the last set. Felt it right when the bar was coming off the floor. Seemed to be from over-tension. The first 3 reps seemed fine. I tried doing the 5th rep and was able to do it but no amount of bracing made the rep not hurt my lower back. Probably should have not attempted the 5th rep but it did not seem to make things worse.

Chin Ups:
BWx3.7
BWx3.6
BWx3
BWx2.7
BWx2.6

Chins heavy.

**therorschach** · 10-04-2023, 06:13 PM

Squats:
45x10
45x10
95x8
135x5
135x5
185x3
215x2
245x5 (b)
245x5 (b)
245x5 (b)

Lower back seemed to improve significantly within 2 days although still a little stiff when waking up on the morning.
Resetting squats and DLs. Sets good, did not affect my lower back.

Standing OHP:
45x8
45x8
65x5
65x5
85x3
105x2
120x5 (b)
120x5 (b)
120x5 (b)

Presses ok, no issues with lower back.

Chin Ups:
BWx4
BWx4
BWx3.8
BWx3.6
BWx3.6

Chins heavy.

**therorschach** · 10-06-2023, 05:54 PM

Squats:
45x10
45x10
95x8
135x5
135x5
185x3
220x2
250x5 (b)
250x5 (b)
250x5 (b)

Lower back still somewhat stiff in the mornings, but no issues with squats. Sets alright.

Bench Press:
45x10
45x10
95x5
95x5
125x5
145x3
165x2
182.5x5
182.5x5
182.5x5

Arching more uncomfortable than usual, but managed to arch enough to get some leg drive. Bench ok.

Deadlifts:
135x5
135x5
180x5
210x5
240x3
270x2 (b)
300x5 (b)

Sets good, no issues with lower back.

**therorschach** · 10-13-2023, 07:47 PM

Squats:
45x10
45x10
95x8
135x5
135x5
185x3
225x2
255x5 (b)
255x5 (b)
255x5 (b)

Back not stiff in the mornings anymore. Squats ok.

Bench Press:
45x10
45x10
95x5
95x5
125x5
150x3
170x2
185x5
185x5
185x5

No issues with arching now. Bench heavy.

Power Cleans:
45x3 (hc)
45x3 (hc)
65x3
65x3
95x3
95x3
115x2
135x3
135x3
135x3
135x3
135x3

PCs ok.

Chin Ups:
BWx3.7
BWx3.7
BWx3
BWx2.7
BWx2.6

Chins heavy.

**therorschach** · 10-20-2023, 08:29 PM

Squats:
45x10
45x10
95x8
135x5
135x5
165x5
195x3
225x5
225x5
225x5

Squats alright.

Bench Press:
45x10
45x10
95x5
95x5
125x5
150x3
170x2
187.x5
187.x5
187.x5

Bench heavy.

Deadlifts:
95x5
95x5
135x5
135x5
185x5
215x3
245x2
275x5

DLs alright.

**therorschach** · 10-23-2023, 09:36 PM

Squats:
45x10
45x10
95x8
135x5
135x5
170x5
200x3
230x5 (b)
230x5 (b)
230x5 (b)

Squats alright.

Standing OHP:
45x8
45x8
65x5
65x5
90x3
107.5x2
122.5x5 (b)
122.5x5 (b)
122.5x5 (b)

Presses ok.

Chin Ups:
BWx4
BWx3.8
BWx3.4
BWx3
BWx2.8

Chins heavy.

**therorschach** · 10-27-2023, 01:34 PM

Squats:
45x10
45x10
95x8
135x5
135x5
175x5
205x3
235x5 (b)
235x5 (b)
235x5 (b)

Squats alright.

Bench Press:
45x10
45x10
95x5
95x5
130x5
155x3
175x2
190x5
190x5
190x5

Bench heavy.

Deadlifts:
95x5
135x5
135x5
185x5
225x3
255x2 (b)
285x5 (b)

DLs alright.

**therorschach** · 11-04-2023, 08:57 PM

Squats:
45x10
45x10
95x8
135x5
135x5
175x5
205x3
235x5 (b)
235x5 (b)
235x5 (b)

Squats alright.

Bench Press:
45x10
45x10
100x5
100x5
130x5
155x3
175x2
192.5x5
192.5x5
192.5x5

Bench heavy.

Deadlifts:
95x5
135x5
135x5
185x5
225x3
255x2 (b)
285x5 (b)

DLs alright.

**therorschach** · 11-06-2023, 04:32 PM

Squats:
45x10
45x10
95x8
135x5
135x5
180x5
210x3
240x5 (b)
240x5 (b)
240x5 (b)

Squats alright.

Standing OHP:
45x8
45x8
65x5
65x5
90x3
110x2
125x5 (b)
125x5 (b)
125x5 (b)

Presses ok.

Power Cleans:
45x3 (hc)
45x3 (hc)
65x3
65x3
95x3
95x3
125x3
125x3
125x3
125x3
125x3

PCs alright.

Chin Ups:
BWx3
BWx2.7
BWx2.5
BWx2.5
BWx1.8

Chins heavy.

**therorschach** · 11-09-2023, 06:14 PM

Squats:
45x10
45x10
95x8
135x5
135x5
185x5
215x3
245x5 (b)
245x5 (b)
245x5 (b)

Squats alright.

Bench Press:
45x10
45x10
100x5
100x5
130x5
155x3
175x2
195x5
195x5
195x5

Bench very heavy.

Deadlifts:
135x5
135x5
185x5
230x3
265x2 (b)
295x5 (b)

DLs alright.

**therorschach** · 11-11-2023, 01:23 PM

Squats:
45x10
45x10
95x8
135x5
135x5
175x5
195x3
220x2
250x5 (b)
250x5 (b)
250x5 (b)

Squats alright.

Standing OHP:
45x8
45x8
65x5
65x5
90x3
112.5x2
127.5x5 (b)
127.5x5 (b)
127.5x5 (b)

Presses heavy.

Power Cleans:
45x3 (hc)
45x3 (hc)
65x3
65x3
95x3
95x3
115x2
130x3
130x3
130x3
130x3
130x3

PCs alright.

Chin Ups:
BWx3.7
BWx3.6
BWx3
BWx2.8
BWx2.7

Chins heavy.

Thread: House of therorschach: Occasional workouts and more occasional workouts

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