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  1. #31
    They're All Blue Wires dgcoats's Avatar
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    5/4 Recovery

    Squat 320x5x2
    Pause Press 155x5x3
    Rows 255x5x3
    Seated Rows 200x10
    Back Extensions 90x8x2
    Grip stuff

    Decided to switch out face pulls with one or two sets of seated rows with moderate reps.
    http://voidempathy.blogspot.com/
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  2. #32
    They're All Blue Wires dgcoats's Avatar
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    5/6 Whatever

    Pause Squat 365x1x10
    Pause Bench 255x1x10
    Rows 205x3x10
    Grip stuff

    Exercise was done as a circuit, two minute rests in between. My gym was closed so I worked out in an older unused gym on campus (I work at a university). Bars felt more rigid than I was used to and the weights felt heavier. Plan on resuming my normal schedule on Monday.
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  3. #33
    They're All Blue Wires dgcoats's Avatar
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    5/9 Volume

    Squat 405x3x5, 405x1x3
    Pause Bench 265x2x9, 265x3x2
    RDL 275x7x2
    Pull Ups BWx7x3
    DB Bench 110x8
    Ab stuff

    Felt gassed on squat and bench. May be a week or two until I can get to 5x5 with current weights. Plan on using pause reps (three second pause) on bench for a while.
    http://voidempathy.blogspot.com/
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  4. #34
    They're All Blue Wires dgcoats's Avatar
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    5/11 Recovery

    Squat 320x5x2
    Pause Press 155x5x3
    Rows 260x5x2, 260x4
    Lat Pulldowns 160x15
    Back Extensions 90x9x2
    Grip stuff
    http://voidempathy.blogspot.com/
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  5. #35
    They're All Blue Wires dgcoats's Avatar
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    5/13 Intensity

    Squat 445x1
    Bench 295x2
    Deadlift 525x1
    Chin Ups 25x6

    I've had quite a few mulligans recently, but this was the mulliganiest.
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  6. #36
    They're All Blue Wires dgcoats's Avatar
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    5/16 Volume
    Squat (cluster singles, 45 second rest between each rep, 2-4 minute rest between each set) 405x4x6
    Pause Bench (same cluster protocol as above) 275x4x6
    RDL 275x8x2
    Chin Ups BWx8x3
    DB Bench 110x8
    Ab stuff
    http://voidempathy.blogspot.com/
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  7. #37
    They're All Blue Wires dgcoats's Avatar
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    5/18 Recovery

    Squat 320x5x2
    Press 160x5x3
    Rows 260x5x3
    Seated Rows 180x15
    Back Extensions 90x10x2
    Grip stuff

    Going back to regular pressing for a while rather than pausing every rep.
    http://voidempathy.blogspot.com/
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  8. #38
    They're All Blue Wires dgcoats's Avatar
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    5/20 Intensity

    Squat 445x2
    Bench 295x3
    Deadlift 525x2
    Pull Ups 25x6
    Ab stuff

    On the plus side this workout was an improvement from last week and 295x3 on bench is a pr, but that doesn't negate the fact that I am still struggling with weights I should be nailing. I'm going to give one more week to see how my body feels but if I have another poor showing I'm going to have to deload. Also plan on benching every volume/intensity day while leaving press on recovery day.
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  9. #39
    They're All Blue Wires dgcoats's Avatar
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    5/23 Volume

    Squat 405x3x8
    Pause Bench 265x3x8
    Front Squat (from pins) 245x3x3
    Chin Ups BWx8x3
    DB Bench 110x8
    Ab stuff

    Replaced Romanian deadlift with front squat from pins to help my deadlift from the floor and squat out of the hole. Plan on working up to two sets of six-eight reps.
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  10. #40
    They're All Blue Wires dgcoats's Avatar
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    5/25 Recovery

    Squat 315x5x2
    Press 160x5x3
    Rows 265x4x3
    Pulldowns 180x13
    Back Extensions 90x11x2
    Grip stuff
    http://voidempathy.blogspot.com/
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  11. #41
    They're All Blue Wires dgcoats's Avatar
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    5/27 Intensity

    Squat 445x3
    Bench 295x3
    Deadlift 5252x3
    Neutral Grip Pull Ups 25x8

    Still not the numbers I want but it's enough of an improvement that I feel a reset isn't necessary.
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  12. #42
    They're All Blue Wires dgcoats's Avatar
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    5/30 Volume

    Squat 405x4x6
    Pause Bench 265x4x3, 265x3x3, 265x4
    Anderson Front Squat 255x3x3
    Chin Ups BWx9x3
    DB Bench 110x9
    Ab stuff

    Learned that Front Squat from Pins is called Anderson Front Squat by literally everyone else. The inside of my right elbow has been bugging me for a while. It doesn't affect my ability to perform any lifts, but the set up can be painful, which is weird. Plan to see a doctor soon.
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  13. #43
    They're All Blue Wires dgcoats's Avatar
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    6/1 Recovery

    Squat 315x5x2
    Press 160x5x3
    Rows 265x5x2, 265x4
    Seated Rows 200x13
    Back Extensions 90x12x2
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  14. #44
    They're All Blue Wires dgcoats's Avatar
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    6/3 Intensity

    Squat 445x4
    Bench 295x4
    Deadlift 525x3
    Neutral Grip Pull Ups 25x8
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  15. #45
    They're All Blue Wires dgcoats's Avatar
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    6/6 Volume

    Squat 405x4x5, 405x5
    Pause Bench 265x4x3, 275x2x6
    Anderson Front Squat 265x3x2, 275x3
    Chin Ups BWx10, BWx9x2
    DB Bench 110x9
    http://voidempathy.blogspot.com/
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  16. #46
    They're All Blue Wires dgcoats's Avatar
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    6/8 Recovery

    Squat 315x5x2 (two second pause first rep each set)
    Press 165x5, 175x5x2
    Rows 265x5x3
    Seated Rows 200x14
    Back Extensions 90x12x2
    Grip stuff
    http://voidempathy.blogspot.com/
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  17. #47
    They're All Blue Wires dgcoats's Avatar
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    6/10 Intensity

    Squat 445x4
    Bench 295x3, 315x1
    Deadlift 525x3
    Neutral Grip Pull Ups 45x4

    Bench was good and bad; bad because I couldn't match last week's four reps at 295 but good because 315 is the most I've ever done.
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  18. #48
    They're All Blue Wires dgcoats's Avatar
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    6/13 Volume

    Squat 405x5x5
    Pause Bench 265x3x8, Regular Bench 225x11
    Anderson Front Squat 275x3x2
    Chin Ups BWx8x3 (used on bar to increase grip difficulty)

    405 for five sets of five has been a goal of mine for a while. Bar speed and overall tightness was solid but I need to focus on pushing my knees out out of the hole. They buckle just a little bit as soon as I start moving up. Dropped DB Bench in favor of a burnout set at the end of my pause bench reps.
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  19. #49
    They're All Blue Wires dgcoats's Avatar
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    6/16 Recovery

    Squat 295x5x2
    Press 175x5x3
    Rows 275x3x3
    Lat Pulldown 180x18

    Wasn't feeling so hot so I lowered squat weight and cut out back extensions and grip work. Also missed my subsequent intensity day.
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  20. #50
    They're All Blue Wires dgcoats's Avatar
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    6/20 Volume

    Squat 415x3x8
    Bench 275x3x7, 275x4 225x11
    Deficit Deadlift 315x6
    Towel Grip Pull Ups BWx6, BWx6x2

    Although I'd prefer to do five sets of five reps, I'm going to try to progress sets of three for a while. Squat was rough. Will be doing one-two sets of deficit deadlift for a few weeks to help with intensity day deadlift. I've felt weak off the floor since coming back from my break and my grip hasn't been up to par, which is part of the reason I'm messing with towel grip pull ups (throwing two towels on a pull up bar and holding onto one with each hand). To compensate for slightly lower pulling volume I'll be doing a few reps of pull ups spread throughout the week.
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  21. #51
    They're All Blue Wires dgcoats's Avatar
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    6/22 Recovery

    Squat 315x5x2
    Press 175x5x3
    Rows 275x3x3
    Seated Rows 200x17
    Back Extensions 95x8x2
    Grip stuff
    http://voidempathy.blogspot.com/
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  22. #52
    They're All Blue Wires dgcoats's Avatar
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    6/24 Intensity

    Squat 460x2
    Bench 305x2
    Deadlift 535x1
    Pull Ups 45x4

    Looking at the last few weeks of training objectively I need a reset. However, because I'm stubborn as **** I'm going to keep grinding through terrible intensity days for another two weeks then reset my weights by 5-10% of my last five rep intensity day.
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  23. #53
    They're All Blue Wires dgcoats's Avatar
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    6/27 Volume

    Squat 420x3, 420x2x2, 425x1, 430x1, 435x1, 440x1, 445x1
    Bench 280x3x8
    Deficit Deadlift 315x7
    Towel Grip Pull Ups BWx6x2, BWx5

    Mostly dicking around on squat. On Friday I'll just do some singles or maybe pr depending on how I feel. Looking at my journal I've wasted two months grinding out terrible volume days, and my reset will take about another month until I'm squatting pr numbers again. This is the first time I can remember when my bench is progressing better than my squat.

    As an aside, for intensity day deadlift I use mixed grip with chalk. These past two deficit deadlift sets have both been overhand grip with no chalk. I'd love to be able to build up the strength to utilize overhand for all my deadlift sets without relying on chalk but it's not a priority right now.

    Also on last volume day pull ups should have read BWx6, BWx5x2.
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  24. #54
    They're All Blue Wires dgcoats's Avatar
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    7/4 Volume

    Squat 365x5x5
    Bench (two second pause all reps) 250x5x5
    Deficit Deadlift 295x8
    Pull Ups BWx7x2 Chin Ups BWx7x2
    Ab stuff

    Last two workouts were just all over the place so I decided to not include them. First set of squat the bar was moving pretty slow but sped up as I progressed, telling me I need to warm up better. Was on the fence as to whether I should reset bench as well or keep progressing 3s but decided to just reset. This time around I'll (try to) utilize pause reps on volume day and touch and go on intensity day. My five rep intensity bench days have been **** since forever so we'll see how far I can take this. Feeling optimistic about this reset. Hope to progress sets of five for a while and when the time comes to go to triples I'll have a smoother transition. Last few transition have been because I've failed to hit five reps rather than me planning on doing triples.
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  25. #55
    They're All Blue Wires dgcoats's Avatar
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    7/6 Recovery

    Squat 290x5x2
    Press 160x5x3
    Rows 250x5x3
    Back Extensions 45x12x2
    Grip stuff
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  26. #56
    They're All Blue Wires dgcoats's Avatar
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    7/8 Intensity

    Squat 410x5
    Bench 285x3x2
    Deadlift 495x5
    Chin Ups 25x6

    Squat form on my last two reps was pretty bad. Definitely could have got four reps on bench but knew the fifth would be iffy so I decided to just to two sets of three with a short (1-2 minute) break in between sets. Deadlift was best lift of the day. Grip felt strong and weight went up smooth.
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  27. #57
    They're All Blue Wires dgcoats's Avatar
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    7/11 Volume

    Squat 375x5x5
    Bench (two second pause each rep) 250x5x5, touch and go 250x5
    Deficit Deadlift 300x8
    Pull Ups BWx8 Chin Ups BWx7x2
    Ab stuff
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  28. #58
    They're All Blue Wires dgcoats's Avatar
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    7/13 Recovery

    Squat 300x5x2
    Press 160x5x3
    Rows 250x5x3
    Back Extensions 50x13x2
    Grip stuff
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  29. #59
    They're All Blue Wires dgcoats's Avatar
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    7/15/16 Intensity

    Squat 420x5
    Bench 285x3, 290x3
    Deadlift 505x5
    Chin Ups 35x5
    Ab stuff

    Hips shot up a bit and my chest wasn't as upright as it should have been on last rep of squat but overall my form was alright. Deadlift bar speed was kind of slow but consistent each rep. For now I've given up on benching five reps on intensity day haha, I'll stick with two sets of three. Looking at my journal for a long time I would only do one set for a triple on intensity day; I'll see if adding one more set makes any difference. Regardless, two triples is how I should have been programming my triples anyways.
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  30. #60
    You are my babydoll. JustBulk's Avatar
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