House of therorschach: Occasional workouts and more occasional workouts

[therorschach]

Looks like it's working very well for you. Impressive squats.

Thanks.

[therorschach]

Intensity

Squat:
2x5x45
1x5x135
1x5x185
1x5x225
1x3x265
1x2x300
1x5x325

Squats very heavy. PR for reps. Last few reps were brutal.

Bench Press:
2x5x45
1x5x95
1x5x120
1x3x145
1x2x170
1x4x185
1x1x185

Bench sucking again this week. Rep 4 on the top set was too slow going up, so I did not go for a 5th. However, I noticed my grip is not as wide as it may need to be. In the past, I was using pinkies on the rings. For some unknown reason, my grip has been narrower lately, with pinkies inside the rings, about 1/4-1/2 inch away or something. Not sure if it really makes a difference. I rested and tried a single with the wider grip. It felt slightly better than the previous set. I'll keep this in mind for next bench session.

Deadlift:
2x5x135
1x5x255
1x5x275
1x3x315
1x2x345
1x5x370

DLs heavy. Kind of a PR.

Barbell curl:
1x10x60
1x10x60
1x8x60

Curls heavy.

[therorschach]

Volume

Pushed Thursday workout into Friday, so had one less rest day than usual. Almost decided to push this one to Monday, but no.

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

Squats not bad. Did not feel like doing a 5th set.

Bench Press:
45x5
45x5
95x5
120x3
145x2
167x5
167x5
167x5
167x5
167x5

Bench heavy.

Power Cleans:
65x3
95x3
120x3
140x3
140x1, 140xFAIL, 140xFAIL
115x3
115x3
125x3
125x3

Trying to fix some form issues: hips not low enough in start position and hips not coming forward when pulling. 140 was too heavy so I dropped the sets down to 115 and 125.

Chin-ups/Negatives:
BWx3/3
BWx2.8/3
BWx2.6/3

Did 3 negatives after each set.

[therorschach]

Recovery

Could not workout during lunch so went after work. Saw some dudes doing 5-6 plate squats.

Squat:
45x5
45x5
135x5
185x5
225x5
225x5

Squats.

Standing Press:
45x5
45x5
70x5
95x3
110x2
122x5
122x5
122x5

Presses very heavy, almost did not make the last reps on the last 2 sets. Could have been too little rest.

Weighted Hyper-extensions:
35x8
35x8
35x8

Hypers.

[-Lucifer]

Were those guys PLers?

If you bench in a rack, try the thumbless grip.

[therorschach]

Were those guys PLers?

Looked like it. They were suited up and squatting PL style.

If you bench in a rack, try the thumbless grip.

Rather train a regular grip. It's harder to grip the bar tight when your thumb is not over the bar.

8/29/13

Intensity

Squat:
45x5
45x5
135x5
185x5
225x5
265x3
305x2
330x4 <-- PR

Squats very heavy. PR for reps.

Bench Press:
45x5
45x5
95x5
120x5
150x3
175x2
190x4 <-- PR

Took a risk and went for 190. Promised myself at least 2 reps. Set was heavy but I focused on grip and landing at the right place at the bottom and top of the rep. Bar speed was sow on the 4th rep so did not bother going for a 5th. Finally, a PR.

Deadlift:
135x5
135x5
225x5
280x3
320x3
355x2
380x3 <-- PR

DLs very heavy. PR.

Barbell curl:
60x10
60x10
60x10

Curls alright.

[-Lucifer]

Wow, lots of blue. Congrats on the multiple PR's. The squat and the DL are impressive.

Curls alright.

lol.

[therorschach]

Wow, lots of blue. Congrats on the multiple PR's. The squat and the DL are impressive.

Thanks.

[therorschach]

Volume

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

Squats heavy, but not bad.

Bench Press:
45x5
45x5
95x5
120x3
150x2
170x5
170x5
170x5
170x5
170x5

Bench alright. Felt heavy on the first 2 worksets, but was better for the next 3 sets.

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

PCs not bad. Pulled too soon (at knees) for some reps on the third workset, but the other sets were good.

Chin-ups/Negatives:
BWx4/4
BWx3/4
BWx2.8/4

Chins better than last week. Did 4 negatives after each set.

[therorschach]

Recovery

Went to the gym at 6:00pm, peak hours for every single gym in existence ever. Holy sh*t. I remembered why I hated going to the gym around this time. Way too crowded. Everyone and their mom was there and I almost could not find a rack to squat. Ugh. Good thing I only had a few exercises to do.

Squat:
45x5
45x5
135x5
185x5
225x5
225x5

Squats.

Standing Press:
45x5
45x5
70x5
95x3
110x2
125x3
125x3
125x3
100x8

Presses very heavy.

Weighted Hyper-extensions:
35x10
35x10
35x10

Hypers.

[strongforgood]

Everyone and their mom was there

Rant Mom approves




Just kidding, I hate going at that time too - one reason I haul my old arse out of bed at 4 am. Good job persevering and getting your workout in.

[therorschach]

Rant Mom approves

Just kidding, I hate going at that time too - one reason I haul my old arse out of bed at 4 am. Good job persevering and getting your workout in.

Thanks. Normally, I try to go around noon or later at night, but I was curious on how busy the gym would be around peak time.

Volume

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

Squats heavy.

Bench Press:
45x5
45x5
95x5
120x3
150x2
170x5
170x5
170x5
170x5
170x5

Bench heavy, but not too bad.

Thinking about doing an "assistance" day between the "volume" and "recovery" days. Will do power cleans, chins, etc tomorrow.

[therorschach]

Decided to cut for a while, at least a few months. Bodyfat has been kind of high for a long while and I am no longer able to ignore when I gaze upon myself in the mirror. I've never been lean since I started lifting and want to actually get to some kind of leanness. Not super lean, but around 10-12% ish. Looking to get at least below 180 while preserving as much strength as possible (if not gaining a little). I thought of continuing TM or doing another low volume routine like Madcow or something, but they are tough on calorie deficits and I could see myself just stalling over and over and giving up. I thought about 5/3/1, but you are only hitting max weights one week out of the month.

Decided to do something like RPT:

Day 1: Deadlift, Chins, OHP
Day 2: Bench, Dips, Rows
Day 3: Squats, Power cleans, Curls, Tri Ext

Will do like Wed/Fri/Sun or something.

[therorschach]

Alright. Onto that "cutting" phase. Ugh. Will not be tracking my food here, but pretty much laid out a diet plan that I am hoping to stick to. Pretty much calorie deficit every day (slight more on workout days). For now, -%40 of TDEE in rest days and -20% of TDEE on workout days.

Alright, first day of RPT:

Deadlift:
135x5
135x5
185x5
240x3
290x3
335x2
360x5
325x6

DLs heavy, but alright. I think this is the first time I did a deadlift for more than 5 reps and not on a squat day.

Standing Press:
45x5
45x5
75x4
100x2
120x5
110x6
100x7

Presses pretty good.

Chin-ups:
BWx4.7
BWx3.7
BWx2.7

Had to use one of the thinner bars in the gym so grip was not really good. Chins tough, but a better than last time.

[therorschach]

Bench Press:
45x5
45x5
100x5
140x3
170x2
190x5
170x6
155x7

Top set heavy but better than expected. Bar speed really slow on last rep, but full ROM on everything. PR for reps.

Dips:
BWx6
BWx5

Not sure if it was because I just bench'ed or because I haven't done dips in a while but dips were heavy.

Barbell Curls:
60x10
60x10

Curls alright.

Lying Barbell Triceps Extension ("Skullcrusher"):
60x10
60x10

Skulls ok, kind of hurting my left elbow.

Strong bench 'n' curlz workout.

[therorschach]

Squat:
45x5
45x5
135x5
185x5
225x5
255x3
285x2
310x5
280x6
250x7

Squats very heavy. Top set a bit tougher than expected. Legs were pretty much jelly by the time I hit the 2nd and 3rd sets. Also probably rested too little and stance was too narrow.

Thinking about maybe doing some light squats on DL day, at least for recovery purposes.

Power Cleans:
65x3
95x3
120x2
140x3
140x2
140x3

PCs ok. Missed the 3rd rep on the 2nd set. Didn't pull and shove my hips hard enough, I guess. Other reps were pretty good, no early pulling (i.e. smacking my knee with the bar).

[therorschach]

Deadlift:
135x5
135x5
185x5
240x3
290x3
325x2
365x5
325x6

DLs very heavy. Bar speed very slow on the last few reps of the top set.

Standing Press:
45x5
45x5
75x4
100x2
122.5x5
110x7
100x8

Presses alright. One more rep than last time for the last 2 sets.

Had to run to a meeting that ultimately got canceled at work, so I will do chins on bench day. Thank you.

[therorschach]

Bench Press:
45x5
45x5
100x5
140x3
170x2
192.5x5 <-- PR
170x6
155x8

Bench very heavy. Last rep on the top set was the hardest rep ever, a real grinder, and I almost got pinned. PR.

Chin-ups:
BWx4.8
BWx3.7
BWx3.5

Chins tough.

Dips:
BWx8
BWx6

Dips tough, but better than last week.

Barbell Curls:
65x8
65x8

Curls tough. Had to use the olympic barbell because I could only find one magnet plate.

[therorschach]

Kind of hungover. Only thing I had to eat was some whey in water and part of a peach. Anywho.

Squat:
45x5
45x5
135x5
185x5
225x3
255x2
290x5
260x6
235x8

Didn't like how 310 went last week, so I'm resetting the weight. Squats were good.

Power Cleans:
65x3
95x3
120x2
140x3
140x3
140x3

PCs ok. Didn't miss any reps this time.

[therorschach]

Had to work out at t he gym near where I live as I was at some training work thing and got out early.

Deadlift:
135x5
135x5
185x5
240x3
300x3
340x2
370x5
330x6

DLs heavy but bar speed for top set a bit better than last week. I notice pulling the bar fast off the floor with power instead of pulling it slowly tends to make it a bit easier. I had to use the bars with the sharp knurling although it much less of an issue than last time.

Standing Press:
45x5
45x5
75x4
110x2
125x5
110x8
100x9

Presses heavy but not bad. Top set was heavy better than expected. Drop sets were good.

[therorschach]

Bench Press:
45x5
45x5
105x5
140x3
175x2
195x3 <-- PR
175x6
157.5x8

Bench heavy. Chickened out on 3 reps for the top set. Might have gotten 4.

Chin-ups:
BWx4.7
BWx3.5
BWx2.8

Chins still tough.

Dips:
BWx9
BWx7

Dips tough.

Barbell Curls:
65x9
65x7

Curls tough.

[therorschach]

Squat:
45x5
45x5
135x5
185x5
225x3
265x2
295x5
265x6
240x7

Top set a bit heavier than expected.

Power Cleans:
65x3
95x3
120x2
145x3 <-- PR
145x3
145x3

PCs were heavy but alright. Was pulling a bit too earlier on the first two worksets. I tend to do this when the weight is heavy, as if I'm trying to rip the bar off the floor as soon as possible. Focused on landing at the proper spot for the third set, which went much better. PR.

[therorschach]

Ended taking a week off (more like a week and half, I guess) due to some days off from work. Anyways, back.

Deadlift:
135x5
135x5
185x5
240x3
290x3
325x2
350x5
315x6

DLs good.

Standing Press:
45x5
45x5
75x5
95x3
120x5
110x8
100x9

Presses ok.

[therorschach]

Bench Press:
45x5
45x5
95x5
120x5
145x3
170x2
185x3
165x6
150x7

Bench was heavy. 3rd rep on 185 felt really heavy so I didn't bother doing 2 more reps.

Chin-ups:
BWx3.7
BWx3.9
BWx3.5

Chins alright.

Dips:
BWx8
BWx7

Dips ok.

Barbell Curls:
60x10
60x8

Curls ok.

[therorschach]

Squat:
45x5
45x5
135x5
185x5
225x3
265x2
290x5
260x6
235x7

Squats good. Top set nice and tight.

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

PCs alright.

[therorschach]

Not a lot of energy today, very tired. Almost thought of skipping today, but went in to see if I could do anything.

Deadlift:
135x5
135x5
205x5
255x3
305x3
335x2
360x4
320x6

DLs tough.

Standing Press:
45x5
45x5
80x5
105x2
122.5x5
110x6
100x7

Presses ok.

[-Lucifer]

This is a 'fúck'.

Strong pulling despite being tired.

[therorschach]

Bench Press:
45x5
45x5
105x5
145x3
175x2
190x2
170x6
155x7

Top set was tough. Lighter sets after were good.

Chin-ups:
BWx4.6
BWx3.6
BWx3

Chins alright.

Dips:
BWx9
BWx6

Dips ok.

Barbell Curls:
65x8
65x7

Curls ok.

[therorschach]

Squat:
45x5
45x5
135x5
185x5
225x3
265x2
295x3
265x6
235x8

Squats heavy. All the warmups felt heavy and I stopped at 3 reps for the top set. The 2 sets afterwards were not bad.

Power Cleans:
65x3
95x3
120x2
140x3
140x3
140x3

PCs tough but not bad.

[therorschach]

Deadlift:
135x5
135x5
185x5
225x5
265x3
305x3
335x2
365x3
325x6

Think I kind of tweaked something in my lower back. It has been feeling weak lately which I've noticed during squats as well. Top set was very heavy and I stopped at 3 reps. The next set was fine but have some slight pain in my lower back. Will stretch and see what happens for Sunday.

Standing Press:
45x5
45x5
80x5
95x3
110x2
125x5
112.5x6
100x8

Presses not bad. Top set heavy, but other sets good.

Weighted Hyper-extensions:

25x8
25x8

Did some hypers to see how it would affect my lower back. I think I may have rounded it too much during DLs which may explained the pain.