House of therorschach: Occasional workouts and more occasional workouts

**therorschach** · 07-27-2021, 06:00 PM

Squats:
45x10
45x10
95x8
135x5
135x5
185x3
230x5
230x5

Light squats.

Bench Press:
45x10
45x10
95x5
95x5
125x5
145x3
165x2
182.5x5
182.5x4
182.5x4
182.5x2

Bench very heavy.

Weighted Back Extension (Roman Chair):
7.5x10
7.5x10
7.5x10

Chin Ups:
BWx6.6
BWx6.4
BWx5.7

Chins heavy.

**therorschach** · 07-28-2021, 05:06 PM

Walking
Walked outside for 43 minutes (some incline).

**therorschach** · 07-29-2021, 06:58 PM

Squats:
45x10
45x10
95x8
135x5
135x5
185x5
225x3
260x2
290x5 (b)
290x5 (b)
290x5 (b)

Sets heavy.

Standing OHP:
45x10
45x10
65x5
65x5
85x3
105x2
122.5x5 (b)
122.5x5 (b)
122.5x5 (b)

Presses heavy.

Deadlifts:
135x5
135x5
185x5
230x5
265x3
295x2
325x5

DLs alright.

**therorschach** · 07-30-2021, 05:20 PM

Walking
Walked outside for 43 minutes (some incline).

**therorschach** · 08-01-2021, 02:58 PM

Squats:
45x10
45x10
95x8
135x5
135x5
185x5
230x3
265x2 (b)
295x5 (b)
295x5 (b)
295x5 (b)

Sets heavy.

Bench Press:
45x10
45x10
95x5
95x5
125x5
145x3
165x2
185x4
185x4
185x4
185x4

Bench heavy.

Chin Ups:
BWx7
BWx7
BWx6.4

Chins heavy.

**therorschach** · 08-03-2021, 05:47 PM

Squats:
45x10
45x10
95x8
135x5
135x5
175x5
205x3
235x5
235x5

Light squats.

Standing OHP:
45x10
45x10
65x5
65x5
90x3
110x2
125x5 (b)
125x5 (b)
125x5 (b)

Presses heavy.

Weighted Back Extension (Roman Chair):
10x10
10x10
10x10

**therorschach** · 08-04-2021, 05:27 PM

Walking
Walked outside for 62 minutes (some incline).

**therorschach** · 08-05-2021, 07:16 PM

Squats:
45x10
45x10
95x8
135x5
135x5
175x5
210x5
240x3
270x2 (b)
300x5 (b)
300x5 (b)
300x5 (b)

Sets heavy.

Bench Press:
45x10
45x10
95x5
95x5
125x5
150x3
170x2
187.5x4
187.5x4
187.5x4
187.5x4

Bench heavy.

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

DLs ok.

Chin Ups:
BWx7
BWx7
BWx6.7

Chins heavy.

**therorschach** · 08-06-2021, 05:29 PM

Walking
Walked outside for 58 minutes (some incline).

**therorschach** · 08-12-2021, 06:12 PM

Bench Press (intensity):
45x10
45x10
95x5
95x5
125x5
150x3
170x2
185x5
140x5 (close grip)
140x5 (close grip)
140x5 (close grip)

Top set heavy. CGBP sets alright.

Standing OHP (volume):
45x10
45x10
60x5
60x5
80x3
95x2
110x5
110x5
110x5
110x5
110x5

Presses ok.

**therorschach** · 08-13-2021, 07:01 PM

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

Top set heavy.

Deadlift::
135x5
135x5
175x5
215x5
255x5
285x3
315x2
340x5

Top set heavy.

Pull Ups:
BWx6
BWx6
BWx5.8

Pull Ups heavy.

**therorschach** · 08-16-2021, 05:30 PM

Standing OHP (intensity):
45x10
45x10
70x5
70x5
100x3
115x2
127.5x5 (b)

Top set heavy.

Bench Press (volume):
45x10
45x10
90x5
90x5
120x3
140x2
165x5
165x5
165x5
165x5
165x5

Bench alright.

Lying Barbell Triceps Extension:
50x10
50x10
50x10

Skulls good.

Chin Ups:
BWx5.8
BWx5.7
BWx5.7

Chins heavy.

**therorschach** · 08-17-2021, 04:18 PM

Squats (volume):
45x10
45x10
95x8
135x5
135x5
180x5
220x3
250x2
275x5 (b)
275x5 (b)
275x5 (b)
275x5 (b)
275x5 (b)

Squats alright.

Power Cleans:
45x5 (hc)
45x5 (hc)
65x3
65x3
95x3
95x3
120x2
135x3
135x3
135x3
135x3
135x3
135x3

PCs alright.

Weighted Back Extension (Roman Chair):
10x10
10x10
10x10

**therorschach** · 08-18-2021, 03:57 PM

Walking
Walked outside for 62 minutes (some incline).

**therorschach** · 08-19-2021, 07:21 PM

Bench Press (intensity):
45x10
45x10
95x5
95x5
125x5
150x3
170x2
187.5x5
145x5 (close grip)
145x5 (close grip)
145x5 (close grip)

Top set heavy. CGBP sets alright.

Standing OHP (volume):
45x10
45x10
60x5
60x5
80x3
95x2
112.5x5
112.5x5
112.5x5
112.5x5
112.5x5

Presses ok.

Dips:
BWx5
BWx5
BWx5

Dips ok.

**therorschach** · 08-20-2021, 05:24 PM

Squats (intensity):
45x10
45x10
95x8
135x5
135x5
180x5
220x5
250x3
280x2 (b)
310x5 (b)

Top set heavy.

Deadlift::
135x5
135x5
175x5
215x5
255x5
285x3
315x2
345x5

Top set heavy.

Pull Ups:
BWx6
BWx6
BWx6

Pull Ups alright.

**therorschach** · 08-23-2021, 06:30 PM

Standing OHP (intensity):
45x10
45x10
70x5
70x5
100x3
115x2
130x5 (b)

Top set heavy.

Bench Press (volume):
45x10
45x10
95x5
95x5
125x3
150x2
170x5
170x5
170x5
170x5
170x5

Bench ok.

Lying Barbell Triceps Extension:
55x10
55x10
55x10

Skulls good.

Chin Ups:
BWx6
BWx6
BWx5.6

Chins heavy.

**therorschach** · 08-24-2021, 04:50 PM

Squats (volume):
45x10
45x10
95x8
135x5
135x5
180x5
220x3
250x2
280x5 (b)
280x5 (b)
280x5 (b)
280x5 (b)
280x5 (b)

Squats heavy.

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

PCs alright.

Weighted Back Extension (Roman Chair):
12.5x10
12.5x10
12.5x10

**therorschach** · 08-26-2021, 06:39 PM

Bench Press (intensity):
45x10
45x10
95x5
95x5
125x5
150x3
170x2
190x5
147.5x5 (close grip)
147.5x5 (close grip)
147.5x5 (close grip)

Top set very heavy. CGBP sets alright.

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

Presses ok.

Dips:
BWx6
BWx6
BWx6

Dips ok.

**therorschach** · 08-27-2021, 05:54 PM

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

Top set heavy.

Deadlift:
135x5
135x5
180x5
220x5
260x5
290x3
320x2 (b)
350x5 (b)

Top set heavy.

Pull Ups:
BWx7
BWx6.7
BWx5.8

Pull Ups heavy.

**therorschach** · 08-30-2021, 05:32 PM

Standing OHP (intensity):
45x10
45x10
75x5
75x5
105x3
120x2 (b)
132.5x5 (b)

Top set very heavy.

Bench Press (volume):
45x10
45x10
95x5
95x5
125x3
150x2
172.5x5
172.5x5
172.5x5
172.5x5
172.5x5

Bench heavy.

Lying Barbell Triceps Extension:
57.5x10
57.5x10
57.5x10

Skulls alright.

Walking:
Walked outside for 32 minutes (some incline).

**therorschach** · 08-31-2021, 05:18 PM

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

Squats heavy but alright.

Power Cleans:
45x5 (hc)
45x5 (hc)
65x3
65x3
95x3
95x3
125x2
145x3
145x3
145x3
145x3
145x3
145x3

PCs alright.

Chin Ups:
BWx6
BWx6
BWx6

Chins heavy.

Weighted Back Extension (Roman Chair):
15x10
15x10
15x10

**therorschach** · 09-02-2021, 06:53 PM

Did not get a good amount of sleep.

Bench Press (intensity):
45x10
45x10
95x5
95x5
125x5
150x3
172.5x2
192.5x4
150x5 (close grip)
150x5 (close grip)
150x5 (close grip)

Top set very heavy. CGBP sets heavy.

Standing OHP (volume):
45x10
45x10
65x5
65x5
85x3
105x2
117.5x5
117.5x5
117.5x5
117.5x5
117.5x5

Presses heavy.

Dips:
BWx7
BWx7
BWx7

Dips heavy.

**therorschach** · 09-03-2021, 07:17 PM

Squats (intensity):
45x10
45x10
95x8
135x5
135x5
185x5
225x5
260x3
290x2 (b)
320x5 (b)

Top set very heavy. The first 4 reps were fine but on the last rep I think I might have relaxed my abs too quickly halfway up during the rep and may have over hyper extended my back which resulted in some lower back pain. I've felt this before when un-racking a weight and also when over hyper extending my back during the top of some warmup DL reps.

Deadlift::
135x5
135x5
185x5
225x5
265x5
295x3
325x2 (b)
355x5 (b)

Approached DLs cautiously and felt the lower back pain when locking out reps at the top although not when pulling up. It seemed to lessen once the sets got heavier (was cautious to not overextend the lockouts). Top set heavy but fine.

Pull Ups:
BWx7
BWx7
BWx6.7

Pull Ups heavy.

**therorschach** · 09-13-2021, 06:01 PM

Lower back issue recovered relatively quickly, about 3-4 days. Need to watch out for over hyper-extension.

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

Sets good. No issues with lower back at all.

Bench Press:
45x10
45x10
85x5
85x5
115x5
135x3
155x2
170x5
170x5
170x5

Unlike squats, felt a little pain when arching for bench. Tried to arch as best as I could without being in too much pain. Sets alright.

Power Cleans:
45x5 (hc)
45x5 (hc)
65x3
65x3
95x3
95x3
125x2
147.5x3
147.5x3
147.5x3
147.5x3
147.5x3

PCs ok.

Chin Ups:
BWx7
BWx7
BWx7

Chins alright.

**therorschach** · 09-15-2021, 06:01 PM

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

Sets alright.

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

Presses alright.

Weighted Back Extension (Roman Chair):
BWx10
BWx10
BWx10

**therorschach** · 09-17-2021, 05:16 PM

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

Sets alright.

Bench Press:
45x10
45x10
85x5
85x5
115x5
135x3
155x2
175x5
175x5
175x5

Bench ok.

Deadlifts:
135x5
135x5
185x5
225x5
265x3
295x2
325x5

DLs alright.

Pull Ups:
BWx6
BWx6
BWx6

PUs alright.

**therorschach** · 09-20-2021, 06:22 PM

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

Sets alright.

Standing OHP:
45x10
45x10
65x5
65x5
85x3
105x2
117.5x5 (b)
117.5x5 (b)
117.5x5 (b)

Presses alright.

Power Cleans:
45x5 (hc)
45x5 (hc)
65x3
65x3
95x3
95x3
125x2
150x3
150x3
150x2, 150x0, 150x1
150x3
150x3
150x3

PCs ok.

Chin Ups:
BWx8
BWx7.5
BWx6.3

Chins heavy.

**therorschach** · 09-25-2021, 07:25 PM

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

Sets ok.

Bench Press:
45x10
45x10
90x5
90x5
120x5
140x3
160x2
177.5x5
177.5x5
177.5x5

Bench heavy.

Chin Ups:
BWx8
BWx7.7
BWx6.8

Chins heavy.

**therorschach** · 10-04-2021, 06:53 PM

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

Sets alright.

Bench Press:
45x10
45x10
85x5
85x5
115x5
135x3
155x2
170x5
170x5
170x5

Bench ok.

Chin Ups:
BWx7
BWx7
BWx7

Chins heavy.

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