House of therorschach: Occasional workouts and more occasional workouts

[therorschach]

8/27/2012, 12:00 pm

Squat:
2x5x45
1x5x95
1x5x135
1x4x185
3x5x220

Was worried that cardio from yesterday would affect squats (was a wee sore from running), but they didn't. Squats were good.

Standing Press:
2x5x45
1x5x60
3x5x87.5

Presses were alright, a little heavy on the last few reps of the last set.

Chin-ups (assisted):
1x7x(BW-34)
1x5x(BW-34)
1x4x(BW-34)

Using the non-retarded assistance pullup machine today. Chins were alright.

[therorschach]

8/28/2012, 6:30 pm

Cardio

Treadmill:
Speed 3.0 (Walking), 5 minutes
Speed 5.0 (Jogging or something), 20 minutes
Speed 2.5 (Walking cool down), 5 minutes

Ghay.

[ShaneSwan]

Was worried that cardio from yesterday would affect squats (was a wee sore from running), but they didn't. Squats were good.

Cardio Ghay.

Why you doin cardio then? Why not drop it and decrease cals by the appte amount?

[therorschach]

Why you doin cardio then? Why not drop it and decrease cals by the appte amount?

To make better at cardio and general dieting laziness. Also, relying on diet alone (along with lifting of course) takes much longer if one is fat. I'm keeping the cardio sessions to a minimum (1-3 times a week), usually on off days. If they get too much in the way, I'll ditch them.

8/29/2012, 12:00 pm

Squat:
2x5x45
1x5x95
1x5x135
1x5x185
3x5x225

Squats alright.

Bench Press:
2x5x45
1x5x85
1x4x110
3x5x140

Bench was not bad. Form was nice and tight.

Deadlift:
2x5x135
1x3x180
1x3x215
1x5x245

DLs good. Had chalk this time.

[therorschach]

8/31/2012, 9:00 pm

Workout at the new gym.

Squat:
2x5x45
1x5x95
1x5x135
1x4x185
3x5x230

Squatting in the mirror-less squat rack again. Did all worksets in the mirrorless rack this time. Squats were not bad, although last set was a little tough.

Standing Press:
2x5x45
1x5x65
3x5x90

Pressing in a mirror-less rack as well. Actually, it was a not a rack, but a seated press station. Ugh. Presses were not bad. I noticed something that I was not doing which was making presses hard in previous sessions - I was not pressing the bar close enough to my body. Today I tried keeping the bar close (trying to aim for my chin on the way up) and the reps were easier than expected.

Pull-ups (assisted):
1x10x(BW-120)
1x7x(BW-120)
1x5x(BW-120)

Pull-ups in the "kneel-pad" assist machine. The assistance weight is in increments of 15lbs, unlike the 6lb increments at my gym near work. For some reason, I was able to do more reps than last session. I don't like this machine, but whatever. Might consider doing power cleans or barbell rows instead.

Barbell curl:
1x7x40
1x9x40
1x7x40

Curls.

[therorschach]

9/5/2012, 12:00 pm

Squat:
2x5x45
1x5x95
1x5x135
1x5x190
3x5x235

Squats alright.

Bench Press:
2x5x45
1x5x85
1x4x115
3x5x145

Bench heavy.

Deadlift:
2x5x135
1x4x190
1x3x230
1x5x260

DLs not bad.

[therorschach]

Squat:
2x5x45
1x5x95
1x5x135
1x4x190
3x5x240

Squats alright.

Standing Press:
2x5x45
1x5x65
3x5x92.5

Presses heavy.

Pull-ups (assisted):
1x8x(BW-34)
1x4x(BW-34)
1x3x(BW-34)

Pull-ups tough. Using the lever-based assistance machine.

Barbell curl:
1x10x40
1x9x40
1x6x40

Curls.

[darinaldi]

Curls.

Are always the answer.

[therorschach]

Are always the answer.

I get enough bicept stimulroids from squats, but need those extra curls to keep those guns blazing.

9/10/2012, 12:00 pm

Squat:
2x5x45
1x5x95
1x5x135
1x4x195
3x5x245

Squats alright. First set a bit wobbly, but next 2 worksets were much tighter.

Bench Press:
2x5x45
1x5x85
1x4x120
3x5x150

Bench heavy, but not as bad as expected. 1st workset was a bit unbalanced, but next 2 sets were tighter.

Chin-ups (assisted):
1x6x(BW-28)
1x4x(BW-28)
1x3x(BW-28)

Chins tough.

[ShaneSwan]

Squat:
3x5x245

Squats alright. First set a bit wobbly, but next 2 worksets were much tighter.

Bench Press:
3x5x150

Bench heavy, but not as bad as expected. 1st workset was a bit unbalanced, but next 2 sets were tighter.

Looks like your closing in on your old pr's, which, considering youre lifting at a cal deficit, is good stuff.

Also looks like the lack of mirror during squat is posing no probs.

[therorschach]

Looks like your closing in on your old pr's, which, considering youre lifting at a cal deficit, is good stuff.

Also looks like the lack of mirror during squat is posing no probs.

About 40-50 lbs away from my best squat, but real close to beating my upper body lift PRs. I've been mostly squatting in the gym with mirrors lately so I haven't had any recrnt opportunities to squat mirrorless.

As for diet, I'm not really on a cal deficit deliberately (gained about 20-25lbs since Feb) but not really looking to gain much more bodyweight, if any. Priority is getting stronger without turning too much into a Fatty McGee.

[therorschach]

Squat:
2x5x45
1x5x95
1x5x135
2x5x195

"Light squats" day. Squats were light, I guess.

Standing Press:
2x5x45
1x5x70
3x5x95

Presses were actually pretty good today! Bar speed was not too bad on all worksets. Was expecting to fail or something. Guess it was due to not being knocked out from heavy squats.

Deadlift:
2x5x135
1x5x175
1x3x215
1x2x245
1x5x275

DLs alright.

[darinaldi]

About 40-50 lbs away from my best squat, but real close to beating my upper body lift PRs. I've been mostly squatting in the gym with mirrors lately so I haven't had any recrnt opportunities to squat mirrorless

Back when I was still squatting, I found the mirrors distracting and would switch the J-hooks onto the other side of the power rack to squat facing the opposite direction. Of course, if you're surrounded by mirrors then this would not accomplish anything.

[therorschach]

Back when I was still squatting, I found the mirrors distracting and would switch the J-hooks onto the other side of the power rack to squat facing the opposite direction. Of course, if you're surrounded by mirrors then this would not accomplish anything.

The racks at my gym near work all have mirrors in front of them and I cannot squat backwards in them so I don't have a choice. Squatting without a mirror is not big of a deal, I guess I'm just used to doing so for so long.

[therorschach]

Out-of-gym activities (sleep,food,alcoholz) were not optimal last yesterday. Almost did not come into the gym, but fuk it.

Squat:
2x5x45
1x5x95
1x5x145
1x3x200
3x5x250

Squats taxing, but alright.

Bench Press:
2x5x45
1x5x90
1x4x120
3x5x152.5

Bench real heavy.

Pull-ups (assisted):
1x6x(BW-28)
1x4x(BW-28)
1x3x(BW-28)

Pull-ups tough. Using the lever-based assistance machine.

Barbell curl:
1x10x40
1x9x40
1x6x40

Curls.

Lying EZ-curl Tricep Extensions (i.e. "Skullcrushers"):
3x10x30

Have no idea if I was doing this retardedly. Tried to do them as strict as possible. Felt the burn in my triceptz, although I wasn't sure if it was because of being exhausted from benching.

[darinaldi]

Lying EZ-curl Tricep Extensions (i.e. "Skullcrushers"):
3x10x30

Have no idea if I was doing this retardedly. Tried to do them as strict as possible. Felt the burn in my triceptz, although I wasn't sure if it was because of being exhausted from benching.

Not sure exactly how you're doing them but I always had difficulty with traditional skullcrushers or even seated French press due to elbow pain/tendinitis, until I saw this video that Tommy W. posted in some thread. I love this style of lying extensions; it doesn't bother my elbows and hammers my weak-ass triceps.

[therorschach]

Not sure exactly how you're doing them but I always had difficulty with traditional skullcrushers or even seated French press due to elbow pain/tendinitis, until I saw this video that Tommy W. posted in some thread. I love this style of lying extensions; it doesn't bother my elbows and hammers my weak-ass triceps.

Vimeo is blocked at work, but I'll check the video out when I get home. Yeah, I definitely smoked dem triceptz, so I guess I did something right.

[ShaneSwan]

Lying EZ-curl Tricep Extensions (i.e. "Skullcrushers"):
3x10x30

Have no idea if I was doing this retardedly. Tried to do them as strict as possible. Felt the burn in my triceptz, although I wasn't sure if it was because of being exhausted from benching.

What made you decide to add these in, anyway?

[therorschach]

What made you decide to add these in, anyway?

For sh*ts and g*ggles.

[darinaldi]

What made you decide to add these in, anyway?

I'm guess to strengthen his triceps to help him press more.

That and:

For sh*ts and g*ggles.

[therorschach]

Got a decent amount of sleep the night previous and had a decent breakfast for a change.

Squat:
2x5x45
1x5x135
1x3x180
1x2x220
3x5x255

Squats alright. Bar speed a bit slow on the last reps of the last set, but form nice and tight.

Standing Press:
2x5x45
1x3x75
3x5x97.5

Presses again pretty good today. I believe my struggles in the past were due to form. I was pressing the bar way too far from my body. Keeping the bar close helps a lot.

Power Cleans:
1x5x45
1x3x45
1x3x65
5x3x85

Power cleans! It's been a few years since I've done them, but I think my form was not too retarded. I tried to remember as much as Rippetoe's guidelines as much as possible. The weight was light, but getting into the starting position is a bit difficult since the gym does not have oly plates. Pulled a bit too early and late on a few reps but overall PCs were not bad. Banged up the frick out of my knees and shins.

Chin-ups (assisted):
1x7x(BW-28)
1x5x(BW-28)
1x4x(BW-28)

Chins tough, although I might have been able to get 1-2 more reps.

[therorschach]

Squat:
2x5x45
1x5x145
2x5x205

Light squats.

Bench Press:
2x5x45
1x4x100
1x2x130
3x5x155

Bench was heavy, but much better than expected. Felt control of the bar on all worksets. Was honestly expecting to stall, but did not.

Deadlift:
2x5x135
1x5x185
1x3x225
1x2x260
1x5x290

DLs starting to get a wee bit heavy, but form still pretty good. Think I will go with 10lb jumps going forward.

Not a bad workout.

[therorschach]

Squat:
2x5x45
1x5x135
1x3x190
1x2x230
3x5x260

Squats were heavy, but not bad. A f*cking bug flew onto my nose during the middle of the second workset! I was afraid to breath in as I thought I might suck the bug up my nose, but I guess it didn't happen. Ugh.

Standing Press:
2x5x45
1x3x85
3x5x100

Presses heavy.

Power Cleans:
2x3x45
1x3x85
5x3x100

Form was better than last time. Knees and shins all scratched up.

Pull-ups (assisted):
1x6x(BW-28)
1x5x(BW-28)
1x4x(BW-28)

Pull-ups tough. Was disappointed I could not beat the max amount of reps from last workout.

Barbell curl:
1x10x42.5
1x8x42.5
1x8x42.5

Curls.

Lying EZ-curl Tricep Extensions (i.e. "Skullcrushers"):
1x11x35
1x10x35
1x10x45

I lost count of how many reps on the 1st two sets. I'll start with 45lbs next time.

[ShaneSwan]

Standing Press:
2x5x45
1x3x85
3x5x100

Presses heavy.

Whats your press PR?

[therorschach]

Whats your press PR?

3x5x111

[ShaneSwan]

111

? I lift in kg's, so not sure if youre taking p1ss, or some sort of microloading.

[therorschach]

? I lift in kg's, so not sure if youre taking p1ss, or some sort of microloading.

Pounds. I have microplates. It was 110lbs + .5lb plates on each side.

[ShaneSwan]

Ahh. How long ago did you make the 111? I did a flick back thru this journal and couldnt find it.

[therorschach]

Ahh. How long ago did you make the 111? I did a flick back thru this journal and couldnt find it.

It was back in 2008. I just got back in the gym in Feb 2012 (when this journal started) after a long layoff. I have some previous journals on this site, although they were not very long. Much of my lifting prior to this journal was recorded offline.

[ShaneSwan]

It was back in 2008.

Shoulder press can be one of the hardest exercises to progress. How do you feel about that extra 11 lbs?