House of therorschach: Occasional workouts and more occasional workouts

[therorschach]

Squats:
45x10
45x10
95x8
135x5
135x5
175x3
205x2
230x5
230x5

Light squats.

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

Bench very heavy.

Barbell Curl:
25x8 (ezcul bar)
25x8 (ezcul bar)
55x9
55x9
55x9

Cearls.

Back Extension (Roman Chair):
BWx14
BWx14
BWx14

[therorschach]

Squats:
45x10
45x10
95x8
135x5
135x5
175x5
205x5
235x3
265x2 (b)
290x5 (b)
290x5 (b)
290x5 (b)

Squats heavy.

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

Presses heavy.

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

Deadlifts alright.

Chin Ups:

Jackknife chin ups (bar at squat rack position): BW:3,3
Chins:
BWx6
BWx6
BWx4.7

Chins heavy.

[therorschach]

Squats:
45x10
45x10
95x8
135x5
135x5
175x5
205x5
235x3
265x2 (b)
295x5 (b)
295x5 (b)
295x5 (b)

Squats heavy.

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

Bench heavy.

Pull-ups:

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

PUs heavy.

[therorschach]

Squats:
45x10
45x10
95x8
135x5
135x5
175x3
205x2
235x5
235x5

Light squats.

Standing OHP:
45x10
45x10
65x5
65x5
90x3
110x2
127.5x5 (b)
127.5x5 (b)
127.5x5 (b)

Presses heavy.

Barbell Curl:
55x10
55x10
55x10

Cearls.

Weighted Back Extension (Roman Chair):
5x10
5x10
5x10

[therorschach]

Squats:
45x10
45x10
95x8
135x5
135x5
175x5
215x3
245x3
275x2 (b)
300x5 (b)
300x5 (b)
300x5 (b)

Squats heavy.

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

Setup on the first workset may have not been tight enough as I was able to get a 5 on the 2nd and 3rd set (although the sets were still heavy and the last reps were grinders).

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

Deadlifts alright.

Chin Ups:

Jackknife chin ups (bar at squat rack position): BW:3,3
Chins:
BWx6
BWx6
BWx5.6

Chins heavy.

[therorschach]

Squats:
45x10
45x10
95x8
135x5
135x5
175x5
215x4
245x3
275x2 (b)
305x5 (b)
305x5 (b)
305x5 (b)

Squats heavy.

Standing OHP:
45x10
45x10
65x5
65x5
99x3
115x2
130x5 (b)
130x5 (b)
130x5 (b)

Presses heavy.

Pull-ups:

Jackknife pull ups (bar at squat rack position): BW:3,3
Pull-ups:
BWx5.6
BWx5.6
BWx5.4

PUs heavy.

[therorschach]

Snow shoveling:
1 hour

Snow storm in NJ.

[therorschach]

Squats:
45x10
45x10
95x8
135x5
135x5
175x3
215x2
245x5
245x5

Light squats.

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

Bench very heavy. Barely made these 5s.

Barbell Curl:
57.5x10
57.5x10
57.5x10

Cearls.

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

[therorschach]

Gained a few pounderinos last year so am on some calorie restrictions, for the most part. Down about 5lbs so far. I think I lost some body fat as I could not get my belt to my usual notch (4) at the beginning of the year but can now get to it.

Squats:
45x10
45x10
95x8
135x5
135x5
180x5
220x4
250x3
280x2 (b)
310x5 (b)
310x5 (b)
310x5 (b)

These sets are starting to get very heavy.

Standing OHP:
45x10
45x10
65x5
65x5
99x3
115x2
132.5x5 (b)
132.5x5 (b)
132.5x5 (b)

Presses very heavy.

Deadlift:
135x5
135x5
175x5
215x5
255x4
290x3
320x2
350x5

Top set alright.

Chin Ups:

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

Chins heavy, still killing my elbows (along with curls).

[therorschach]

Squats:
45x10
45x10
95x8
135x5
135x5
185x5
225x4
255x3
285x2 (b)
315x4 (b)
315x4 (b)
315x4 (b)

Squats really heavy.

Bench Press:
45x10
45x10
95x5
95x5
125x5
150x3
170x2
190x4
190x4
190x4

Bench really heavy, last rep on each set grinderers.

Pull-ups:

Jackknife pull ups (bar at squat rack position): BW:3,3
Pull-ups:
BWx5.8
BWx5.8
BWx4.8
BWx4.8

PUs heavy.

[therorschach]

Squats:
45x10
45x10
95x8
135x5
135x5
185x5
225x4
255x3
285x2 (b)
315x5 (b)
315x5 (b)
315x2 (b)

I originally intended just to try one top set but too my surprise the first workset was easier than expected (although still very heavy) so I attempted 2 more sets. I did not fail on the third set, but was just too gassed and so just left it at 2 reps.

Bench Press:
45x10
45x10
95x5
95x5
125x5
150x3
170x2
190x4
190x4
190x4

Bench still very heavy.

Chin-ups:
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2

My right elbow is not getting that much better so will try the SS chin up protocol to see if I can rehab the golfer's elbow. Will start with doubles and try to increase volume over time.

[therorschach]

Squats:
45x10
45x10
95x8
135x5
135x5
180x3
220x2
250x5
250x5

Light squats.

Standing OHP:
45x10
45x10
70x5
70x5
100x3
120x2
135x3 (b)
135x3 (b)
135x3 (b)

Presses very heavy.

Barbell Curl:
60x10
60x10
60x8

Cearls.

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