House of therorschach: Occasional workouts and more occasional workouts

**therorschach** · 07-14-2020, 04:18 PM

Squats:
45x10
45x10
95x8
135x5
135x5
185x3
215x5
215x5

Light squats.

Standing OHP:
45x10
45x10
70x5
70x5
95x3
115x2
127.5x4 (b)
127.5x4 (b)
127.5x4 (b)

Sets heavy.

Barbell Curl:
65x11
65x11
65x10

Cearls.

Back Extension (Roman Chair):
BWx12
BWx12
BWx12

**therorschach** · 07-15-2020, 03:56 PM

Walking
Walked outside for 1 hour 5 minutes. (lot of incline).

**therorschach** · 07-16-2020, 07:14 PM

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

Squats heavy but alright.

Bench Press:
45x10
45x10
90x5
90x5
115x5
145x3
165x2
185x4
185x4
185x4

Bench very heavy. 4th reps were all grinders.

Deadlift:
135x5
135x5
185x5
225x5
260x3
290x2
320x5

Deadlifts alright.

Chin Ups:
Jackknife pull ups (bar at squat rack position): BW:2,2
Chins:
BWx7
BWx7
BWx6.7

Chins heavy.

**therorschach** · 07-17-2020, 05:03 PM

Cycling (Rogue Echo Bike):
Warmup (5min): Cadence: ~30-40
Sprint/Rest (20s/120s): Cadence: ~84 / ~30-40
Sprint/Rest (20s/120s): Cadence: ~83 / ~30-40
Sprint/Rest (20s/120s): Cadence: ~77 / ~30-40
Sprint/Rest (20s/120s): Cadence: ~76 / ~30-40
Sprint/Rest (20s/120s): Cadence: ~75 / ~30-40
Cooldown (5min): Cadence ~30-40

Total:
Distance: 4.64
Time: 18:21
Calories: 100

Average:
Speed: 15.1 mph
Watts: 84
Cadence: 40

Max:
Speed: 31.2 mph
Watts: 622
Cadence: 84

**therorschach** · 07-19-2020, 07:31 PM

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

Squats heavy but alright.

Standing OHP:
45x10
45x10
65x5
65x5
95x3
115x2
127.5x5 (b)
127.5x5 (b)
127.5x5 (b)

Presses very heavy.

Power Cleans:
45x3 (hc)
45x3 (hc)
65x3
65x3
95x3
95x3
125x2
140x3
140x3
140x3
140x3
140x3

PCs alright.

Pull-ups:
Jackknife pull ups (bar at squat rack position): BW: 2,2
Pull-ups:
BWx6
BWx6
BWx5.7

Pull-ups heavy.

**therorschach** · 07-20-2020, 03:09 PM

Cycling (Rogue Echo Bike):
Warmup (5min): Cadence: ~30-40
Sprint/Rest (20s/120s): Cadence: ~89 / ~30-40
Sprint/Rest (20s/120s): Cadence: ~84 / ~30-40
Sprint/Rest (20s/120s): Cadence: ~80-82 / ~30-40
Sprint/Rest (20s/120s): Cadence: ~76-79 / ~30-40
Sprint/Rest (20s/120s): Cadence: ~77 / ~30-40
Cooldown (5min): Cadence ~30-40

Total:
Distance: 4.67 miles
Time: 18:21
Calories: 103

Average:
Speed: 15.2mph
Watts: 91 watts
Cadence: 41

Max:
Speed: 32.7mph
Watts: 705 watts
Cadence: 88

Walking
Walked outside for 40 minutes.

**therorschach** · 07-21-2020, 05:28 PM

Squats:
45x10
45x10
95x8
135x5
135x5
165x5
195x3
220x5
220x5

Light squats.

Bench Press:
45x10
45x10
90x5
90x5
115x5
145x3
165x2
185x4
185x3
185x3
185x3
185x3

Bench still very heavy and cannot get any 5s. Will start pushing triples for now and see how that goes.

Barbell Curl:
65x11
65x11
65x11

Cearls.

Weighted Back Extension (Roman Chair):
5x12
5x12
5x12

**therorschach** · 07-23-2020, 08:39 PM

Woke up with some stomach/gastro issues today. Tried to workout but ended up cutting the workout short.

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

Squats very heavy.

Standing OHP:
45x10
45x10
65x5
65x5

**therorschach** · 07-25-2020, 05:52 PM

Note to self: do not drink prune juice several hours before a heavy squat session.

Walking
Walked outside for 55 minutes (some incline).

**therorschach** · 07-26-2020, 07:28 PM

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

Squats heavy.

Standing OHP:
45x10
45x10
65x5
65x5
95x3
115x2
130x3 (b)
130x3 (b)
130x3 (b)

Presses heavy.

Power Cleans:
45x3 (hc)
45x3 (hc)
65x3
65x3
95x3
95x3
130x2
145x3
145x3
145x3
145x3
145x3

PCs alright.

Pull-ups:
Jackknife pull ups (bar at squat rack position): BW: 3,3
Pull-ups:
BWx6
BWx6
BWx5.6

Pull-ups heavy.

**therorschach** · 07-27-2020, 05:20 PM

Cycling (Rogue Echo Bike):
Warmup (5min): Cadence: ~30-40
Sprint/Rest (20s/120s): Cadence: ~84 / ~30-40
Sprint/Rest (20s/120s): Cadence: ~79 / ~30-40
Sprint/Rest (20s/120s): Cadence: ~80 / ~30-40
Sprint/Rest (20s/120s): Cadence: ~79 / ~30-40
Sprint/Rest (20s/120s): Cadence: ~77 / ~30-40
Cooldown (5min): Cadence ~30-40

Total:
Distance: 4.79 miles
Time: 18:20
Calories: 108

Average:
Speed: 15.6 mph
Watts: 98 watts
Cadence: 42

Max:
Speed: 31.6 mph
Watts: 643 watts
Cadence: 85

Walking
Walked outside for 39 minutes (some incline).

**therorschach** · 07-28-2020, 07:52 PM

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

Light squats.

Bench Press:
45x10
45x10
90x5
90x5
120x5
150x3
170x2
187.5x3
187.5x3
187.5x3
187.5x3
187.5x3

Bench heavy. Last reps not too grindy except for the last set.

Barbell Curl:
65x12
65x12
65x10

Cearls.

Weighted Back Extension (Roman Chair):
5x14
5x14
5x14

**therorschach** · 07-29-2020, 05:03 PM

Walking
Walked outside for 62 minutes (some incline).

**therorschach** · 07-30-2020, 08:36 PM

Squats:
45x10
45x10
95x8
135x5
135x5
185x5
230x3
260x2
290x5 (b)
290x5 (b)
290x5 (b)

Squats heavy.

Standing OHP:
45x10
45x10
65x5
65x5
95x3
117.5x2
130x5 (b)
130x3 (b)
130x4 (b)

Presses very heavy.

Deadlift:
135x5
135x5
185x5
235x5
275x3
300x2
330x5

Deadlifts alright.

Chin Ups:

Jackknife pull ups (bar at squat rack position): BW:2,2
Chins:
BWx7
BWx7
BWx7

Chins heavy.

**therorschach** · 07-31-2020, 04:53 PM

Cycling (Rogue Echo Bike):
Warmup (5min): Cadence: ~30-40
Sprint/Rest (20s/120s): Cadence: ~84 / ~30-40
Sprint/Rest (20s/120s): Cadence: ~83 / ~30-40
Sprint/Rest (20s/120s): Cadence: ~79-83 / ~30-40
Sprint/Rest (20s/120s): Cadence: ~75-80 / ~30-40
Sprint/Rest (20s/120s): Cadence: ~75-78 / ~30-40
Cooldown (5min): Cadence ~30-40

Total:
Distance: 4.60 miles
Time: 18:20
Calories: 102

Average:
Speed: 15 mph
Watts: 84 watts
Cadence: 40

Max:
Speed: 31.2 mph
Watts: 622 watts
Cadence: 84

**therorschach** · 08-03-2020, 06:03 PM

Squats:
45x10
45x10
95x8
135x5
135x5
185x5
235x3
265x2
295x5 (b)
295x5 (b)
295x5 (b)

Bench Press:
45x10
45x10
90x5
90x5
120x5
150x3
170x2
190x3
190x3
190x3
190x3
190x3

Bench heavy.

Power Cleans:
45x3 (hc)
45x3 (hc)
65x3
65x3
95x3
95x3
130x2
150x3
150x3
150x3
150x3
150x3

PCs alright.

Pull-ups:
Jackknife pull ups (bar at squat rack position): BW: 2,2
Pull-ups:
BWx6
BWx6
BWx6

Pull-ups heavy.

**therorschach** · 08-11-2020, 07:08 PM

Power was out most of last week. Ugh. Stupid hurricane.

Squats:
45x10
45x10
95x8
135x5
135x5
185x5
235x3
275x2 (b)
300x3 (b)
300x3 (b)
300x3 (b)

Squats heavy.

Bench Press:
45x10
45x10
90x5
90x5
125x5
155x3
175x2
192.5x3
192.5x2
192.5x2

Bench very heavy.

Pull-ups:
Jackknife pull ups (bar at squat rack position): BW: 3,3
Pull-ups:
BWx7
BWx6.5
BWx5

Pull-ups heavy.

**therorschach** · 08-24-2020, 07:09 PM

Squats:
45x10
45x10
95x8
135x5
135x5
165x5
195x3
225x2
255x5 (b)
255x5 (b)
255x5 (b)

Squats alright.

Bench Press:
45x10
45x10
90x5
90x5
110x5
135x3
155x2
170x5
170x5
170x5

Bench heavy but alright.

Pull Ups:

Jackknife pull ups (bar at squat rack position): BW:2,2
Pull Ups:
BWx6
BWx6
BWx6

Pull Ups heavy.

**therorschach** · 08-25-2020, 06:06 PM

Walking
Walked outside for 60 minutes.

**therorschach** · 08-26-2020, 03:04 PM

Squats:
45x10
45x10
95x8
135x5
135x5
175x5
210x3
240x2
265x5 (b)
265x5 (b)
265x5 (b)

Squats heavy but alright.

Standing OHP:
45x10
45x10
65x5
65x5
80x3
100x2
115x5
115x5
115x5

Presses

Barbell Curl:
65x9
65x9
65x9

Cearls.

Back Extension (Roman Chair):
BWx11
BWx11
BWx11

**therorschach** · 08-28-2020, 04:58 PM

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

Squats heavy but alright.

Bench Press:
45x10
45x10
95x5
95x5
115x5
135x3
155x2
175x5
175x5
175x5

Bench heavy but ok.

Deadlift:
135x5
135x5
175x5
215x5
255x3
280x2
305x5

Deadlifts alright.

Chin Ups:

Jackknife pull ups (bar at squat rack position): BW:3,3
Chins:
BWx7
BWx7
BWx7

Chins heavy but alright.

**therorschach** · 09-08-2020, 05:59 PM

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

Squats alright.

Bench Press:
45x10
45x10
85x5
85x5
110x5
135x3
155x2
170x5
170x5
170x5

Bench ok.

Chin Ups:

Jackknife pull ups (bar at squat rack position): BW:3,3
Chins:
BWx6
BWx6
BWx6

Chins heavy.

**therorschach** · 09-09-2020, 04:24 PM

Walking:
Walked outside for 46 minutes, some incline.

**therorschach** · 09-10-2020, 06:08 PM

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

Squats alright.

Standing OHP:
45x10
45x10
65x5
65x5
80x3
95x2
110x5
110x5
110x5

Presses alright.

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

Deadlifts alright.

**therorschach** · 09-14-2020, 06:01 PM

Up until Jan, I did not have a neighbor downstairs but now have a new neighbor downstairs so I have become more self conscious about noise coming from my home gym. However, gyms in NJ are back open so I may do part of my workout at home and do any "noisy" stuff off the floor (e.g. PCs, deadlifts) at the gym. We'll see what happens. Thanks.

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

Squats alright.

Bench Press:
45x10
45x10
85x5
85x5
110x5
135x3
155x2
175x5
175x5
175x5

Bench alright.

Power Cleans:
45x5 (hc)
45x5 (hc)
65x3
65x3
95x3
95x3
115x2
135x3
135x3
135x3
135x3
135x3
135x3

Did these at the gym. Barely no one there. Wearing a mask is kind of annoying. PCs alright.

Pull-ups:
Jackknife pull ups (bar at squat rack position): BW:2,2
Pull-ups:
BWx5
BWx5
BWx5

PUs heavy.

**therorschach** · 09-17-2020, 06:01 PM

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

Squats alright.

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

Presses alright.

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

Deadlifted at the gym. Felt good to actually do them off the ground for a change. Deadlifts alright.

Chin Ups:

Jackknife chin ups (bar at squat rack position): BW:2,2
Chins:
BWx6
BWx6
BWx6

Chins heavy.

**therorschach** · 09-18-2020, 05:20 PM

Walking:
Walked outside for 50 minutes, some incline.

**therorschach** · 09-20-2020, 07:30 PM

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

Squats alright.

Bench Press:
45x10
45x10
85x5
85x5
115x5
140x3
160x2
180x5
180x5
180x5

Bench heavy.

Pull-ups:

Jackknife pull ups (bar at squat rack position): BW:2,2
Pull-ups:
BWx6
BWx5.8
BWx5.5

PUs heavy.

**therorschach** · 09-21-2020, 05:41 PM

Power Cleans:
45x5 (hc)
45x5 (hc)
65x3
65x3
95x3
95x3
120x2
140x3
140x3
140x3
140x3
140x3
140x3

PCs good.

Cycling (Rogue Echo Bike):
Warmup (5min): Cadence: ~35
Sprint/Rest (20s/120s): Cadence: ~78 / ~35
Sprint/Rest (20s/120s): Cadence: ~78 / ~35
Sprint/Rest (20s/120s): Cadence: ~75 / ~35
Sprint/Rest (20s/120s): Cadence: ~74 / ~35
Cooldown (5min): Cadence ~35

Total:
Distance: 4.16 miles
Time: 16:20
Calories: 87

Average:
Speed: 15.3 mph
Watts: 91 watts
Cadence: 41

Max:
Speed: 30.1 mph
Watts: 560 watts
Cadence: 81

**therorschach** · 09-22-2020, 04:56 PM

Squats:
45x10
45x10
95x8
135x5
135x5
185x3
225x5
225x5

Light squats.

Standing OHP:
45x10
45x10
65x5
65x5
85x3
105x2
120x5
120x5
120x4

Presses heavy.

Barbell Curl:
55x10
55x10
55x10

Cearls.

Back Extension (Roman Chair):
BWx10
BWx10
BWx10

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

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