House of therorschach: Occasional workouts and more occasional workouts

[therorschach]

Squat:
45x8
45x8
95x8
135x5
135x5
185x5
225x3
255x2
280x5 (b)
280x5 (b)
280x5 (b)

Sets heavy.

Bench Press:
45x10
45x10
85x5
85x5
115x5
135x3
155x2
172.5x5
172.5x5
172.5x5

Benched in the regular bench station this time. Sets heavy but better than last week, bar speed much better.

Power Cleans:

hpc = hang power clean

45x5 (hpc)
45x5 (hpc)
65x3
65x2
95x3
120x3
140x2
157.5x3
157.5x3
157.5x3
157.5x3
157.5x3

PCs tough.

Pull-ups:
BWx6.8
BWx5.8
BWx4.8

PUs heavy.

[therorschach]

Squat:
45x10
45x10
95x8
135x5
135x5
185x5
220x5
220x5

Squats.

Standing OHP:
45x10
45x10
70x5
70x5
90x3
105x2
117.5x5
117.5x5
117.5x5

Presses very heavy.

Barbell Curl:
55x12
55x12
55x11

Curls heavy.

Weighted Hyper-extension:
5x15
5x15
5x12

[therorschach]

Squat:
45x10
45x10
95x8
135x5
135x5
185x5
225x3
255x2
285x5 (b)
285x5 (b)
285x5 (b)

Squats heavy.

Bench Press:
45x10
45x10
85x5
85x5
115x5
140x3
160x2
175x5
175x5
175x5

Bench heavy but alright, decent bar speed.

Deadlift:
135x5
135x5
185x5
225x5
265x3
300x2
325x5

Top set good.

Chin-ups:
BWx6.8
BWx5.8
BWx5

Chins heavy.

[therorschach]

Squat:
45x8
45x8
95x8
135x5
135x5
190x5
230x3
260x2
290x5 (b)
290x5 (b)
290x5 (b)

Sets very heavy. Starting to reach the ceiling now for 3x5, might see some missed reps soon.

Standing OHP:
45x10
45x10
70x5
70x5
95x3
105x2
120x5
120x5
120x5

Presses very heavy.

Power Cleans:

hpc = hang power clean

45x5 (hpc)
45x5 (hpc)
65x3
65x3
95x3
125x3
145x2
160x3
160x3
160x3
160x3
160x3

PCs tough.

Pull-ups:
BWx7.7
BWx6
BWx5

PUs heavy.

[therorschach]

Squat:
45x10
45x10
95x8
135x5
135x5
175x5
205x3
230x5
230x5

Squats.

Bench Press:
45x10
45x10
90x5
90x5
120x5
145x3
165x2
177.5x5
177.5x5
177.5x5

Sets heavy.

Barbell Curl:
55x12
55x12
55x12

Curls heavy.

Weight Hyper-extension:
10x12
10x12
10x12

[therorschach]

I'm down about 5-7lbs so far although I've been around the same weight for the past 3-4 weeks which is kind of annoying me.

Squat:
45x10
45x10
95x8
135x5
135x5
175x5
210x5
240x3
270x2 (b)
295x5 (b)
295x5 (b)
295x5 (b)

Squats heavy but better than Monday. I notice a strong correlation with eating a pre-workout banana and my workouts being less sh*tty. Will need to start executing the banana protocol on Mondays as well.

Standing OHP:
45x10
45x10
75x5
75x5
95x3
110x2
122.5x5 (b)
122.5x5 (b)
122.5x5 (b)

Presses very heavy.

Deadlift:
135x5
135x5
185x5
230x5
270x3
305x2
335x5

Top set alright.

Chin-ups:
BWx8
BWx6
BWx5.6

Chins heavy.

[therorschach]

Had to wait like 20 minutes for a squat. Hate the gym on Mondays.

Squat:
45x8
45x8
95x8
135x5
135x5
175x5
215x5
245x3
275x2 (b)
300x5 (b)
300x5 (b)
300x5 (b)

Sets very heavy. This might be the furthest I've gotten for 3x5 during ST programming.

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

Sets very heavy, bar speed slow for the 5th reps.

Power Cleans:

hpc = hang power clean

45x5 (hpc)
45x5 (hpc)
65x3
65x2
95x3
125x3
145x2
162.5x3
162.5x3
162.5x3
162.5x3
162.5x3

PCs tough.

Pull-ups:
BWx7.8
BWx6.7
BWx5.7

PUs heavy.

[therorschach]

****gy ass cardio.

Cycling:
5 min warmup at lvl 3
20 sec sprint at lvl 12 / 100 sec rest at lvl 3
20 sec sprint at lvl 14 / 100 sec rest at lvl 3
20 sec sprint at lvl 14 / 100 sec rest at lvl 3
20 sec sprint at lvl 14 / 100 sec rest at lvl 3
20 sec sprint at lvl 14 / 100 sec rest at lvl 3
20 sec sprint at lvl 14 / 100 sec rest at lvl 3
20 sec sprint at lvl 14 / 100 sec rest at lvl 3
20 sec sprint at lvl 14 / 100 sec rest at lvl 3
5 min cooldown at lvl 3

Intervals alright.

[therorschach]

Squat:
45x10
45x10
95x8
135x5
135x5
175x5
215x3
240x5
240x5

Squats.

Standing OHP:
45x10
45x10
75x5
75x5
95x3
110x2
125x5 (b)
125x5 (b)
125x5 (b)

Presses very heavy.

Barbell Curl:
60x12
60x11
60x9

Curls heavy.

Weighted Hyper-extension:
10x13
10x13
10x13

[therorschach]

Squat:
45x10
45x10
95x8
135x5
135x5
175x5
215x5
245x3
275x2 (b)
305x5 (b)
305x5 (b)
305x5 (b)

Squats very heavy. I don't think I have ever done anything above 300 for multiple sets of 5 so I guess this is kind of a PR.

Bench Press:
45x10
45x10
90x5
90x5
120x5
145x3
165x2
182.5x5
182.5x5
182.5x5

Benched in the PL bench station. Sets very heavy but a little better than expected (due my history with benching in the racks). 5th reps were grinders.

Deadlift:
135x5
135x5
185x5
235x5
275x3
315x2
345x5

Top set alright.

Chin-ups:
BWx7.7
BWx6
BWx5

Chins heavy.

[therorschach]

Squat:
45x8
45x8
95x8
135x5
135x5
180x5
220x5
250x3
280x2 (b)
310x5 (b)
310x5 (b)
310x5 (b)

Sets very heavy but still solid.

Standing OHP:
45x10
45x10
80x5
80x5
100x3
115x2
127.5x5
127.5x4
127.5x4

Presses very heavy.

Power Cleans:

hpc = hang power clean

45x5 (hpc)
45x5 (hpc)
65x3
65x3
95x3
115x3
135x3
150x2
165x3
165x3
165x1, 165x0, 165x0
165x1
165x0
165x1
165x1
165x1
165x0
165x0

I like how PCs can go from solid 3s to solid super phails from one session to the next. I could barely get 2 3s, then started failing reps. Tried doing singles with 1-2min rests afterwards but they still sucked as well. Thanks.

Pull-ups:
BWx8.6
BWx6.8
BWx5.8

PUs heavy.

[therorschach]

Snowed in from Nor'easter.

Shoveling snow:
1hr

[therorschach]

Squat:
45x10
45x10
95x8
135x5
135x5
185x5
225x5
255x3
285x2 (b)
315x5 (b)
315x5 (b) (last 3 reps were "spotted")
315x4 (b)

Squats very heavy. During my second set some dude - the same dude from here - suddenly came behind me and "assisted" me with the last 3 reps although he barely touched me (no homo) so they were really not much of a spot. I declined the spot for the 3rd set. Felt out of gas and wind after the 4th rep so just stopped there.

Bench Press:
45x10
45x10
90x5
90x5
120x5
150x3
170x2
185x4
185x3
185x3

Benched in the PL bench station. Could not get any 5s. Ugh.

Deadlift:
135x5
135x5
175x5
215x5
255x5
290x3
325x2
355x5

Top set heavy but alright.

Chin-ups:
BWx6.9
BWx5.8

Chins heavy.

[therorschach]

Squat:
45x8
45x8
95x8
135x5
135x5
185x5
225x3
250x5
250x5

Light squats.

Bench Press:
45x10
45x10
95x5
95x5
125x5
150x3
170x2
185x5
185x4
185x4

No 3x5 but better than last session I guess.

Power Cleans:

hpc = hang power clean

45x5 (hpc)
45x5 (hpc)
65x3
65x3
95x3
115x3
135x3
150x2
165x2
165x2
165x2
165x2
165x2

PCs tough but alright.

[therorschach]

Squat:
45x10
45x10
95x8
135x5
135x5
185x5
225x5
255x3
285x2 (b)
315x5 (b)
315x5 (b)
315x5 (b)

Squats heavy but better than last time. All 5s, no sudden impromptu spotter.

Standing OHP:
45x10
45x10
80x5
80x5
100x3
115x2
127.5x5 (b)
127.5x5 (b)
127.5x5 (b)

Presses very heavy.

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

Top set heay.

Chin-ups:
BWx8
BWx6.6
BWx5

Chins heavy.

[therorschach]

Out of town this week in DC. The gym near my hotel is pretty good, many squat racks. I've seen some fitness Youtubers lift at this gym a few year ago on Youtube and now I am lifting at that gym. Kind of weird.

Squat:
45x8
45x8
95x8
135x5
135x5
185x5
225x3
255x2
265x2 (b)
275x5 (b)
295x5 (b)

Sets very heavy. Instead of doing 3x5 I just did a ramping set of 3. The last set was actually supposed to be 285 but I loaded 10lbbs on each side instead of 5lbs so it was 295 instead.

Bench Press:
45x10
45x10
90x5
90x5
120x5
145x3
165x2
180x5
180x5
180x5

Sets very heavy.

Power Cleans:

hpc = hang power clean

45x5 (hpc)
45x5 (hpc)
65x3
65x3
95x3
125x3
145x2
160x3
160x3
160x3
160x3
160x3

PCs tough.

Pull-ups:
BWx8
BWx6
BWx5

PUs heavy.

[therorschach]

Squat:
45x10
45x10
95x8
135x5
135x5
185x5
225x5
225x5

Light squats.

Standing OHP:
45x10
45x10
70x5
70x5
90x3
105x2
120x5 (b)
120x5 (b)
120x5 (b)

Presses heavy but alright.

Weighted Hyper-extension:
10x12
10x12
10x12

[therorschach]

Squat:
45x8
45x8
95x8
135x5
135x5
185x4
225x3
255x5

Squats good.

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

Top set heavy but ok.

Power Cleans:

hpc = hang power clean

45x5 (hpc)
45x5 (hpc)
65x3
65x3
95x3
125x3
145x2
162.5x3
162.5x3
162.5x3

PCs alright.

Pull-ups:
BWx7.8
BWx5.7

PUs heavy.

[therorschach]

****gy ass cardio.

Cycling:
5 min warmup at lvl 3
20 sec sprint at lvl 14 / 100 sec rest at lvl 3
20 sec sprint at lvl 14 / 100 sec rest at lvl 3
20 sec sprint at lvl 14 / 100 sec rest at lvl 3
20 sec sprint at lvl 14 / 100 sec rest at lvl 3
20 sec sprint at lvl 14 / 100 sec rest at lvl 3
20 sec sprint at lvl 14 / 100 sec rest at lvl 3
20 sec sprint at lvl 14 / 100 sec rest at lvl 3
5 min cooldown at lvl 3

Intervals alright.

[therorschach]

Squat:
45x10
45x10
95x8
135x5
135x5
185x5
225x3
250x2
275x2 (b)

Top set good. Will be starting TM for squats next week.

Standing OHP:
45x10
45x10
70x5
70x5
90x3
110x2
125x5 (b)

Top set heavy.

Deadlift:
135x5
135x5
185x5
235x5
275x3
305x2
335x5

Top set alright.

Chin-ups:
BWx7
BWx5

Chins heavy.

[therorschach]

The gym appears to have added an additional squat rack, which I tried to squat and bench in. It is not a cage, but has some attachable spotter bars.

Squat:
45x10
45x10
95x8
135x5
135x5
185x5
225x3
255x2
280x5 (b)

Top set good. The rack unfortunately does not have a lot of steps for adjusting the rack and spotter heights so the rack height I used was kind of too high. However it looks like the rack is squattable. Squat rack rating: 6/10

Bench Press:
45x10
45x10
95x5
95x5
125x5
145x3
165x2
170x1
182.5x1

The minimal amount of rack/spotter steps made it very difficult to bench correctly. Like the other 2 hammer strength cages in the gym I have to stick plates underneath the bench to allow proper rack and spotter height but this rack was much worse so I think this rack is a no-go for benching. I pretty gave up after the first rep of the last set. Bench rack rating: 2/10

Power Cleans:

hpc = hang power clean

45x5 (hpc)
45x5 (hpc)
65x3
65x3
95x3
115x3
135x2
150x1
165x1, 165x0, 165x1
165x2, 165x0
165x3
165x2, 165x0
165x3
165x2, 165x0

PCs tough.

Chin-ups:
BWx5
BWx5
BWx5
BWx5

Chins heavy.

[therorschach]

Squat:
45x8
45x8
95x8
135x5
135x5
175x5
205x3
230x2
260x5 (b)
260x5 (b)
260x5 (b)

Was supposed to be 5x5 but got to the gym late and did not feel like doing 5x5 so just did 3x5. These sets were good, probably could have did 5x5 anyway.

Bench Press:
45x10
45x10
90x5
90x5
120x5
145x3
165x2
182.5x5
182.5x5
182.5x4

Sets very heavy.

Pull-ups:
BWx7
BWx5.7
BWx5

PUs heavy.

[HomeGymChains]

Very inspirational intensity!

[therorschach]

Very inspirational intensity!

Thanks.

[therorschach]

Power Cleans:

hpc = hang power clean

45x5 (hpc)
45x5 (hpc)
65x3
65x3
95x3
115x3
135x3
150x2
165x3
165x3
165x3
165x3
165x3
165x3

PCs much better than Friday, got all 3s.

Cycling:
5 min warmup at lvl 3
20 sec sprint at lvl 15 / 100 sec rest at lvl 3
20 sec sprint at lvl 15 / 100 sec rest at lvl 3
20 sec sprint at lvl 15 / 100 sec rest at lvl 3
20 sec sprint at lvl 15 / 100 sec rest at lvl 3
20 sec sprint at lvl 15 / 100 sec rest at lvl 3
20 sec sprint at lvl 15 / 100 sec rest at lvl 3
5 min cooldown at lvl 3

Intervals alright.

[therorschach]

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

Light squats.

Standing OHP:
45x10
45x10
70x5
70x5
90x3
110x2
125x4 (b)
125x4 (b)
125x4 (b)

Presses heavy.

Barbell Curl:
55x12
55x12
55x9

Curls alright.

Hyper-extension:
BWx12
BWx12
BWx12

[therorschach]

Life getting in the way.

Squat:
45x10
45x10
95x8
135x5
135x5
170x5
200x3
225x2
250x5
250x5

Squats alright.

Bench Press:
45x10
45x10
90x5
90x5
120x5
145x3
165x2
180x5
180x5

Bench heavy.

Power Cleans:

hpc = hang power clean

45x5 (hpc)
45x5 (hpc)
65x3
65x3
95x3
115x3
135x2
150x1
165x3
165x3
165x3

PCs tough.

Pull-ups:
BWx5
BWx5
BWx5

Pull-ups heavy.

[therorschach]

Squat:
45x10
45x10
95x8
135x5
135x5
175x5
205x3
235x2
260x5 (b)
260x5 (b)
260x5 (b)

Squats alright.

Standing OHP:
45x10
45x10
70x5
70x5
90x3
105x2
120x5
120x5
120x5

Presses heavy.

Barbell Curl:
55x12
55x12
55x11

Curls heavy.

[therorschach]

Walking (treadmill):
5 min, 3mph, 0% incline
55 min, 3mph, 4% incline

LISS

[therorschach]

Squat:
45x10
45x10
95x8
135x5
135x5
175x5
215x3
245x2
270x5 (b)
270x5 (b)
270x5 (b)

Squats alright.

Bench Press:
45x10
45x10
90x5
90x5
120x5
145x3
165x2
180x5
180x4
180x4

Sets heavy.

Deadlift:
135x5
135x5
185x5
230x5
270x3
300x2
325x5

Top set good.

Chin-ups:
BWx6
BWx5

Chins heavy.