House of therorschach: Occasional workouts and more occasional workouts

[therorschach]

Squat:
2x5x45
1x5x135
1x5x185
1x3x225
1x2x260
3x5x285

Squats. They were heavy and they were deep.

Standing Press:
2x5x45
1x3x75
1x2x100
1x5x115 <-- PR
1x5x115
1x4x115

Presses very heavy. Could not get the last rep up. PR anyway.

Pull-ups (assisted):
1x7x(BW-22)
1x5x(BW-22)
1x4x(BW-22)

Pull-ups tough.

Dips:
BWx8
BWx6

Dips tough.

Barbell curl:
1x8x50
1x7x50
1x5x50

Curls.

[therorschach]

I'm switching my squat programming from LP to Texas Method-ish programming. Mondays will be volume (i.e. 5x5), Wed recovery, and Fri I will work up to a single set of 5 (or 2 or 3 or whatever). Bench and Press will still stay the same (LP) for now. Could I have made a bit more progress with Rippletoez? Eh, maybe, but I'm not that in a hurry to squat that 315 and I'm sick of stressing myself every Mon/Fri, wondering if I'm going to fail that 3x5. I was going to move to weekly progression soon (well, for squats) anyway and might as well get acclimated to it now.

Squat:
2x5x45
1x5x135
1x5x185
1x3x230
5x5x255

Squats were good as f*ck. It was tough, but every rep was so deep my ass was touching Chinese people's faces, son.

Bench Press:
2x5x45
1x5x90
1x3x115
1x2x140
3x5x157

Bench was good. Heavy, but still good form and full ROM. Still have not needed the rack yet, 157 felt nothing like the disaster 160 was a few weeks ago. Feel good about hitting 160 again on Friday.

Chins-ups (assisted):
1x7x(BW-16)
1x6x(BW-16)
1x4x(BW-16)

Chins still tough. Managed to get a few more reps than last time.

[therorschach]

Squat:
2x5x45
1x5x135
1x5x175
2x5x205

Light squats. They were lighter than last week's "light squats" as they are now a % of Monday's 5x5 weight.

Standing Press:
2x5x45
1x3x75
1x2x100
3x5x115

Presses heavy, although last week's missed rep may have been a form issue. 3x5 this time.

Deadlift:
2x5x135
1x5x195
1x3x235
1x3x275
1x2x305
1x5x330

DLs heavy.

[therorschach]

Squat:
2x5x45
1x5x135
1x5x200
1x3x240
1x2x270
1x5x290

Top set was heavy, but not bad.

Bench Press:
2x5x45
1x5x95
1x3x120
1x2x145
3x5x160

Bench was heavy, but really good. Nothing like a few weeks ago. Had control of the bar and full ROM. Wasn't even in the rack. Excellent.

Pull-ups (assisted):
1x7x(BW-22)
1x5x(BW-22)
1x4.5x(BW-22)

In contrast to bench, pull-ups were disappointing. Could not beat my reps from last week. I tried doing a 5th rep on the last set, but it was too much of a partial. Hopefully, progress will be made with chins on Monday.

Dips:
BWx9
BWx7

Dips were also tough. Barely got the last rep of each set.

Barbell curl:
1x10x50
1x7x50
1x6x50

Curls were tough. First set was really good, but burned out my biceptz for the other 2 sets.

[therorschach]

Squat:
2x5x45
1x5x135
1x5x200
1x3x235
5x5x260

Squats tough, but not bad. Good form and depth on all sets.

Standing Press:
2x5x45
1x3x80
1x2x105
1x5x117.5 <-- PR
1x4x117.5
1x4x117.5

Presses very tough. Rep 5 did not want to happen for the last 2 sets. Ugh. PR anyway.

Chins-ups (assisted):
1x8x(BW-16)
1x6x(BW-16)
1x4x(BW-16)

Chins tough. At least one more rep than last time.

Hyper-extensions:
BWx10
BWx10

A wild new exercise appears. Need to work on hamstring flexibility.

[therorschach]

Diet has been consistent for the past few months, last night I had 2 beers and 1/4 of a chocolate eclair for dinner. Ugh. Was kind of worried for today's workout, but it was alright.

Squat:
2x5x45
1x5x135
1x5x180
2x5x210

Nice and easy.

Bench Press:
2x5x45
1x5x95
1x3x120
1x2x145
3x5x162.5

Bench heavy, but still good form, ROM, and bar speed. Still have not needed the rack yet.

Deadlift:
2x5x135
1x5x195
1x3x245
1x3x285
1x2x310
1x5x340

DLs heavy. PR. The last rep was very difficult and bar speed started to slow down rapidly when passing my knees. Not sure about 350 for next week, Might do 345. We'll see. When I mean "we", I mean the Royal "we". You know, the editorial.

Also need to replace chalk bag. Sh*t has a hole in it. Getting chalk everywhere.

[therorschach]

Squat:
2x5x45
1x5x135
1x5x200
1x3x240
1x2x270
1x5x295 <-- PR

Squats heavy. PR anyway.

Standing Press:
2x5x45
1x3x80
1x2x105
3x5x117.5

Presses heavy, but a 3x5 this time.

Pull-ups (assisted):
1x9x(BW-22)
1x6x(BW-22)
1x5x(BW-22)

Pull-ups better this week.

Dips:
BWx10
BWx6

2nd set a lot more difficult for some reason.

Barbell curl:
1x11x50
1x8x50
1x6x50

1st set alright, but last 2 sets were really difficult.

[therorschach]

Squat:
2x5x45
1x5x135
1x5x175
1x3x205
1x2x240
5x5x265

Squats. Ugh. Did not have as much energy as I wanted for today (not enough sleep), but they were ok. Still good form and depth on all sets.

Bench Press:
2x5x45
1x5x95
1x3x125
1x2x150
3x5x165

Bench heavy, but still good@#%! ROM and bar speed still good and haven't need the rack yet.

Chins-ups (assisted):
1x8.8x(BW-16)
1x6.8x(BW-16)
1x4x(BW-16)

Chins tough. Could barely beat the reps from last week.

Hyper-extensions:
2x10x(BW+10)

Used a 10lb plate. Thank you.

[darinaldi]

Squats. Ugh. Did not have as much energy as I wanted for today (not enough sleep), but they were ok. Still good form and depth on all sets.

I'd buy that for a dollar.

[therorschach]

I'd buy that for a dollar.

Thanks. Want to hit that 300 on Friday.

[therorschach]

Squat:
2x5x45
1x5x135
1x5x180
2x5x210

Squats alright.

Standing Press:
2x5x45
1x3x80
1x2x105
1x5x120 <-- PR
1x5x120
1x4x120

Presses heavy (of course). 5th rep did not want to happen on the last set. Ugh. PR Anyway. Not sure if I should drop the microloading to 2lbs or 1.5

Deadlift:
2x5x135
1x5x205
1x5x255
1x3x295
1x2x325
1x5x350 <-- PR

DLs are starting to reach a new level of heavy. Had to rest at least 10 seconds between the last few reps of the top set. Last rep was probably the hardest rep ever. PR Anyway.

Also, put chalk in brand new bag so I don't get chalk everywhere like a goddman idiot.

[therorschach]

Squat:
2x5x45
1x5x135
1x5x205
1x3x245
1x2x275
1x5x300 <-- PR

Squats heavy. Last few reps a bit challenging, but decent form and depth. PR.

Bench Press:
2x5x45
1x5x95
1x3x125
1x2x150
3x5x167.5

Bench heavy, but still good bar speed and ROM.

Pull-ups (assisted):
1x7x(BW-16)
1x4x(BW-16)
1x4x(BW-16)

Pull-ups tough.

Dips:
BWx10
BWx7

Dips tough, but one rep than last time.

Barbell curl:
1x12x50
1x10x50
1x8x50

Curls tough, but better this week.

[therorschach]

Squat:
2x5x45
1x5x135
1x5x175
1x3x210
1x2x245
5x5x270

Squats heavy and brutal.

Standing Press:
2x5x45
1x3x80
1x2x105
1x5x120
1x3x120
1x4x120
1x3x120

Presses a disaster. Thought I'd rock a 3x5 after getting 5/5/4 last week, but nooooooooo. Did an extra triple anyway. Form and bar speed on the last 2 sets were a bit better than the 1st two. Not sure if it was a form/rest issue on the 2nd and 3rd sets. Ugh. F*cking presses.

Chins-ups (assisted):
1x9x(BW-16)
1x7x(BW-16)
1x5x(BW-16)

Chins tough. Barely beat what I did last time. Ugh. F*cking Chins.

Weighted Hyper-extensions:
2x10x(BW+15)

Who cares.

"Decline Situps":
1x5x(hold body at parallel for 5 secs)
1x5x(hold body at parallel for 5 secs)
1x5x(hold body at parallel for 5 secs)

Situps done on a decline bench. Instead of going all the way down, I just hold my body parallel to the floor for 5 seconds and go back up. Too much lower back involved.

[therorschach]

Squat:
2x5x45
1x5x135
1x5x185
2x5x215

Nice and easy.

Bench Press:
2x5x45
1x5x100
1x3x130
1x2x155
3x5x170 <-- PR

Bench heavy, but still full ROM and good form and no need for the rack. Bar speed stating to slow down a little bit. 1st bench PR in a long time.

Power Cleans:
2x3x45 <-- hang cleans
1x3x95
1x3x115
1x3x135 <-- PR
1x3x135
1x3x135
1x3x135
1x1x135

Been thinking about doing DLs once every other week instead of every week as they are starting to get tough. Did PCs today. Have not done them in a while although the most I ever done was 130. Some reps were ok but others I felt like I was pulling too early or too late. Banged my knee with the barbell a few too many times. Failed the last 2 reps of the last set. Terrific.

[therorschach]

Squat:
2x5x45
1x5x135
1x5x205
1x3x245
1x2x280
1x5x305 <-- PR

Squats heavy. Bar speed a bit slow on the last few reps, but good form and ROM. PR.

Standing Press:
2x5x45
1x3x80
1x2x105
1x5x120
1x5x120
1x4x120

I guess third time is NOT a charm for today's presses. Still no 3x5. Meh. Guess I will reset.

Pull-ups (assisted):
1x8x(BW-16)
1x5x(BW-16)
1x4x(BW-16)

Pull-ups tough, but a few more reps than last time.

Dips:
BWx11
BWx6

Dips tough.

Barbell curl:
1x9x55
1x6x55
1x5x55

Curls tough.

Lying EZ-Curl Barbell Triceps Extension ("Skullcrushers"):

1x12x45
1x12x45
1x9x45

Skulls pretty light. Will bump up the weight for next time.

[therorschach]

Squat:
2x5x45
1x5x135
1x5x180
1x3x220
1x2x250
5x5x275

Sh*t was the most brutal sh*t ever. Ugh. Was surprised I got all reps on all 5 sets.

Bench Press:
2x5x45
1x5x100
1x3x130
1x2x155
3x5x172.5 <-- PR

Was pretty much tapped out after squats so was a bit worried on how bench would be. Bench was heavy but still good. Another PR.

Chins-ups (assisted):
1x8.7x(BW-16)
1x5.7x(BW-16)
1x4x(BW-16)

Chins tough. I got LESS reps than last week. Ugh.

Hyper-extensions:
2x10x(BW+20)

Blah.

[therorschach]

Started later than usual and also forgot my water bottle.

Squat:
2x5x45
1x5x135
1x5x185
2x5x220

Squats alright.

Standing Press:
2x5x45
1x5x70
1x3x95
3x5x107.5

Despite resetting the weight, presses a bit heavier than expected for today. Could be form. Need to focus on keeping elbows up so the bar stays close..

Deadlift:
2x5x135
1x5x215
1x5x265
1x3x305
1x2x335
1x2x360 <-- PR

Guess it was a matter of time. First DL stall ever. Reps on the last set were tough. Rep 3 came 2-3 inches off the ground and did not want to come up. Not sure if I should try 360 one more time next week or reset. PR anyway.

[therorschach]

Squat:
2x5x45
1x5x135
1x5x210
1x3x250
1x2x285
1x5x310 <-- PR

Squats heavy as a frick. The warmups felt a bit heavy so was worried about the top set. Promised myself I would at least attempt 2-3 reps. Got 5, but bar speed pretty slow for the last 2. PR anyway.

Bench Press:
2x5x45
1x5x100
1x3x135
1x2x160
3x5x175 <-- PR

Bench heavy but still good! Good form, ROM, and power off the bottom of the lift. Been really pleased with bench lately. Might actually bench my fat bodyweight by this summer.

Pull-ups (assisted):
1x7.8x(BW-16)
1x5.5x(BW-16)
1x4x(BW-16)

Ugh, LESS reps than last week.

Dips:
BWx10
BWx7

Dips still tough.

Barbell curl:
1x11x55
1x8x55
1x5x55

Could not find enough magnet plates to snap on the straight curl barbells. Found THREE 1.25 plates. The 4th one is probably in the women's bathroom or something. Curled with the oly bar today. Curls alright.

Lying EZ-Curl Barbell Triceps Extension ("Skullcrushers"):

1x9x55
1x7x55
1x6x55

Skulls alright.

[therorschach]

Got a good amount of sleep during the weekend and last night.

Squat:
2x5x45
1x5x135
1x5x185
1x3x225
1x2x255
5x5x280

Form and depth a lot better than last Monday but still heavy, brutal, and intense. Starting to approach about-to-hurl status for the last 1-2 sets. Less taxing on my lower back this week, which I think is due to too much forward lean.

Standing Press:
2x5x45
1x5x70
1x3x95
3x5x110

Presses still heavy, but form and bar speed much better than last time.

Chins-ups (assisted):
1x9.6x(BW-16)
1x6.6x(BW-16)
1x4.8x(BW-16)

Chins better than last week, but barely getting more reps.

Weighted Hyper-extensions:
2x10x25

Hypers alright, starting to get a little tough on the last few reps.

[strongforgood]

Congratulations on consistent workouts and progress throughout March.

[therorschach]

Congratulations on consistent workouts and progress throughout March.

Thanks. Haven't skipped a workout since I got back into it in January, so unsurprisingly some progress was made. Hope to make more in the coming few months.

[therorschach]

Didn't really have a lot of energy for today. Everything just felt heavy. Meh.

Squat:
2x5x45
1x5x135
1x5x185
2x5x225

Squats alright.

Bench Press:
2x5x45
1x5x100
1x3x135
1x2x160
3x5x177.5 <-- PR

Bench a bit heavier than expected for today. Bar speed slow on the last few reps of the worksets and I thought I was going to fail some of them. Ugh. PR anwway.

Power Cleans:
2x3x45 <-- hang cleans
1x3x95
1x3x115
1x3x135 <-- was actually 4 reps, but missed 3rd one
1x3x135
1x2x135

PCs were just awful. Missed the 3rd rep on the 1st rep but got it on the 4th. Could not get the 3rd rep on the last set so didn't even bother doing more sets. Need to reset the weight and focus on form.

Dips:
BWx10
BWx8

Dips alright. I think I could have gotten 1 more on the 1st set.

[therorschach]

This week has sucked for some reason. 1st workout on Monday started off pretty good, although I think it is due to a lot of sleep on Sunday. However, I felt like I was dragging for Wed and today. Ugh.

Squat:
2x5x45
1x5x135
1x5x215
1x3x255
1x2x290
1x3x315 <-- PR

Squats heavy. It actually wasn't 3 plates, but two 45s, a 35, and a 10 on each side. Not sure why I didn't load 3 plates - guess it was a mental thing and I didn't want the weight to look as heavy. That makes no senses. Anyways, form and depth were good but bar speed was so slow I didn't try for 2 more reps on the last set. PR anyway.

Standing Press:
2x5x45
1x3x70
1x2x95
3x5x112.5

Presses heavy, but bar speed decent.

Pull-ups (assisted):
1x8.7x(BW-16)
1x5.8x(BW-16)
1x4.9x(BW-16)

Pull-ups tough. Slightly more reps than last time.

Barbell curl:
1x8x55
1x7x55
1x6x55

Not sure what the f*ck happen with curls this week, but got LESS reps on the 1st set than last week for some reason. Plus some weird left forearm pain (similar to what happens during standing presses). Ugh.

Lying EZ-Curl Barbell Triceps Extension ("Skullcrushers"):

1x11x55
1x8x55
1x8x55

Skulls good.

[darinaldi]

Plus some weird left forearm pain (similar to what happens during standing presses). Ugh.

This happens to me whenever I curl with a straight bar with any regularity, which is why I've switched exclusively to using an EZ-bar when doing BB curls. The curl purists might say that it's taking stress off the muscle, but it sure as hell doesn't aggravate any tendiniopathy so f*ck 'em.


...with Chazzy's finger.

[therorschach]

This happens to me whenever I curl with a straight bar with any regularity, which is why I've switched exclusively to using an EZ-bar when doing BB curls. The curl purists might say that it's taking stress off the muscle, but it sure as hell doesn't aggravate any tendiniopathy so f*ck 'em.

I was using the straight bar as well. I think it was a combo of not being fresh after doing pull-ups and pull-ups working my grip (and forearms) a lot.

[therorschach]

Squat:
2x5x45
1x5x135
1x5x190
1x3x230
1x2x260
1x5x285
1x4x285
1x5x285
1x3x285
1x3x285

Squats were too heavy, no 5x5.

Bench Press:
2x5x45
1x5x105
1x4x135
1x2x165
3x5x180 <-- PR

Bench heavy, but tight form and good ROM. PR.

Chins-ups (assisted):
1x9.6x(BW-16)
1x5.8x(BW-16)
1x5.8x(BW-16)

Ugh, not getting more reps on chins.

[therorschach]

Starting eating oats for breakfast again. Had a lot more energy than usual for today. However, the oatz 'n' coffeez stack requires hitting the head beforehand or else DLs will get a bit messy.

Squat:
2x5x45
1x5x135
1x5x185
2x5x225

Nice and easy.

Standing Press:
2x5x45
1x3x75
1x2x100
3x5x115

Presses heavy, but good bar speed and control.

Deadlift:
2x5x135
1x5x210
1x3x260
1x2x300
1x5x325

Decided to reset the weight. DLs alright.

Dips:
BWx12
BWx8

Dips good. PR on reps, I guess,

[therorschach]

Went to bed a slight bit later than usual. Workout sucked today. Ugh.

Squat:
2x5x45
1x5x135
1x5x215
1x3x255
1x2x290
1x4x315

2nd to last set was almost perfect, but when I hit the last set, it felt like a ton and I was leaning a bit too forward. One more rep than last week, I guess.

Bench Press:
2x5x45
1x5x105
1x3x140
1x2x165
1x4x182.5 <-- PR
1x3x182.5
1x4x182.5

Ugh. Bench was a disaster. Weight just felt too heavy. Ugh. UGH.

Pull-ups (assisted):
1x8x(BW-16)
1x5x(BW-16)
1x5x(BW-16)

Slightly less reps than last week again. UGH.

Barbell curl:
1x10x55
1x8x55
1x7x55

Curls better this week.

Lying EZ-Curl Barbell Triceps Extension ("Skullcrushers"):

1x12x55
1x12x55
1x9x55

Skulls good.

[therorschach]

Squat:
2x5x45
1x5x135
1x5x190
1x3x230
1x2x260
5x5x285

Squats were brutal, heavy, and hard. Felt like I was going to throw up during the last 2 sets. Bar speed very slow on the last few reps. 5x5 this time.

Standing Press:
2x5x45
1x3x80
1x2x105
3x5x117.5

Presses were heavy, but still good form and bar speed. Felt easier than the last time I attempted 117.5. Looking forward to pwning 120 on Friday.

Chins-ups:
1x3xBW <-- PR
1x2.8xBW
1x2xBW

Did an actual chin up for the first time in a long time. Achievement unlocked. I think the last time I did a BW chin was when I was in high school and weighed like 50-60lbs less. The problem was my lower body kept leaning too forward and my legs were hitting the base of the chin/dip station. Hmm.

[therorschach]

Squat:
2x5x45
1x5x135
1x5x185
2x5x225

Squats alright.

Bench Press:
2x5x45
1x5x105
1x3x140
1x2x165
3x5x182.5

Bench very heavy. Barely got all reps. Ugh.

Deadlift:
2x5x135
1x5x185
1x5x235
1x3x275
1x2x310
1x5x335

DLs alright.

Dips:
BWx13
BWx8

Dips tough.