Documenting my work

[mejulian]

Great work, man - that’s a lot of squat reps! How do you like those long sets vs the 5 rep sets you had been doing? Higher rep stuff is probably easier on the joints and tendons, but man they hurt!

Thank you guys for checking my log.

I like the long sets because they're obviously lighter weights and I feel the range of motion working well, and it feels easier on the knees, as you said. That's what I found very taxing in StrongLifts.

Yeah, I felt great when I was able to squat 200lbs. It took me a bit over a year to go from a being squat intimidated to that milestone, so it was awesome. Now I have my sights on 225.

[mejulian]

FitNotes Workout - Friday 6th October 2017

** Overhead Press **
- 55.0 lbs x 5 reps
- 65.0 lbs x 5 reps
- 65.0 lbs x 9 reps
- 55.0 lbs x 10 reps
- 55.0 lbs x 5 reps
- 55.0 lbs x 10 reps
- 55.0 lbs x 8 reps
- 55.0 lbs x 7 reps

** Cable Face Pull **
- 70.0 lbs x 12 reps
- 70.0 lbs x 12 reps
- 70.0 lbs x 12 reps

I failed on the extra sets and couldn't completed the 5x10. It's not so much that the weight was high, but that I didn't take proper rest between sets. I can do 5x80, so I assume I could easily do 10x55, but it wasn't the case. When I rested some 3-4 mins, I could do it. Lesson learned here.

Loving the high volume of these short workouts.

[mejulian]

** Deadlift **
- 145.0 lbs x 5 reps
- 175.0 lbs x 5 reps
- 195.0 lbs x 8 reps
- 155.0 lbs x 5 reps
- 155.0 lbs x 5 reps
- 155.0 lbs x 5 reps
- 155.0 lbs x 5 reps
- 155.0 lbs x 5 reps

** Cable Face Pull **
- 70.0 lbs x 12 reps
- 70.0 lbs x 12 reps
- 70.0 lbs x 12 reps

** Crunch Machine **
- 130.0 lbs x 15 reps
- 130.0 lbs x 15 reps
- 130.0 lbs x 15 reps

The high volume here really punishes you the next day and it is worst with the deadlift.

[mejulian]

FitNotes Workout - Tuesday 10th October 2017

** Flat Barbell Bench Press **
- 85.0 lbs x 5 reps
- 95.0 lbs x 5 reps
- 115.0 lbs x 8 reps
- 95.0 lbs x 10 reps
- 95.0 lbs x 10 reps
- 95.0 lbs x 10 reps
- 95.0 lbs x 10 reps
- 95.0 lbs x 5 reps

5/3/1 with boring but big. I ran out of gas in the last set and couldn't complete it. My best on the 3 set was 8 reps at 115lbs.

[mejulian]

FitNotes Workout - Thursday 12th October 2017

** Barbell Squat **
- 135.0 lbs x 5 reps
- 155.0 lbs x 3 reps
- 175.0 lbs x 10 reps
- 115.0 lbs x 10 reps
- 115.0 lbs x 10 reps
- 115.0 lbs x 10 reps
- 115.0 lbs x 10 reps
- 115.0 lbs x 10 reps

** Cable Face Pull **
- 70.0 lbs x 12 reps
- 70.0 lbs x 12 reps
- 70.0 lbs x 12 reps

I forgot this was 3 reps and did 5 on the first set, but since this is Week2 of Cycle 1 was no trouble at all. Got 10 reps on the last set at 175 lbs.

Dialed down the Boring but Big % to 60%. The first week I used 70% and it was too much.

Cable Face Pull is physio.

On the weight side, I finally made it below 170lbs.

[ElrondHubbard]

Really heading in the right direction here. That's the kind of volume that would put me right to sleep -- maybe even before I get to bed!

[mejulian]

FitNotes Workout - Friday 13th October 2017

** Overhead Press **
- 55.0 lbs x 3 reps
- 65.0 lbs x 3 reps
- 75.0 lbs x 8 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps

** Cable Face Pull **
- 75.0 lbs x 12 reps
- 75.0 lbs x 12 reps
- 75.0 lbs x 12 reps

** Straight-Arm Cable Pushdown **
- 75.0 lbs x 12 reps
- 75.0 lbs x 12 reps
- 75.0 lbs x 12 reps

** Barbell Curl **
- 40.0 lbs x 15 reps
- 40.0 lbs x 10 reps
- 40.0 lbs x 16 reps

Got 8 reps on the 75lbs set. I barely made the last one.

I do the facepulls for therapy and they're getting easier each time.

The last two were just accessories.

[mejulian]

FitNotes Workout - Sunday 15th October 2017

** Deadlift **
- 155.0 lbs x 5 reps
- 185.0 lbs x 3 reps
- 205.0 lbs x 8 reps

** Lat Pulldown **
- 90.0 lbs x 10 reps
- 90.0 lbs x 10 reps
- 90.0 lbs x 4 reps

Not sure how to accessorize this workout. I didn't try more deadlifts because the last time it was too heavy on my back. Lat pulldown was tough, too. I'll see.

[mejulian]

FitNotes Workout - Wednesday 18th October 2017

** Flat Barbell Bench Press **
- 95.0 lbs x 3 reps
- 105.0 lbs x 3 reps
- 115.0 lbs x 10 reps
- 75.0 lbs x 10 reps
- 75.0 lbs x 10 reps
- 75.0 lbs x 10 reps
- 75.0 lbs x 10 reps
- 75.0 lbs x 10 reps

** Cable Face Pull **
- 75.0 lbs x 12 reps
- 75.0 lbs x 12 reps
- 75.0 lbs x 12 reps

** Barbell Curl **
- 40.0 lbs x 15 reps
- 40.0 lbs x 15 reps

** Rope Push Down **
- 95.0 lbs x 13 reps
- 95.0 lbs x 10 reps

[mejulian]

FitNotes Workout - Thursday 19th October 2017

** Barbell Squat **
- 145.0 lbs x 5 reps
- 165.0 lbs x 3 reps
- 175.0 lbs x 10 reps
- 115.0 lbs x 10 reps
- 115.0 lbs x 10 reps
- 115.0 lbs x 10 reps
- 115.0 lbs x 10 reps
- 115.0 lbs x 10 reps

This is the start of the 3rd week (Cycle 1). I failed to improve from my 175lbsx10 set last week. I think I had the strength but lacked the determination. After the tenth rep I felt I could go for one more, but what stopped me was the fear of not knowing how to fail and get rid of the bar. I need to work on this confidence bit.

Didn't have time to do anything else.

[mejulian]

FitNotes Workout - Saturday 21st October 2017

** Overhead Press **
- 65.0 lbs x 5 reps
- 65.0 lbs x 3 reps
- 75.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps

** Cable Face Pull **
- 75.0 lbs x 12 reps
- 75.0 lbs x 12 reps
- 75.0 lbs x 12 reps

** Lat Pulldown **
- 70.0 lbs x 12 reps
- 70.0 lbs x 12 reps

** Seated Machine Fly **
- 70.0 lbs x 15 reps
- 70.0 lbs x 15 reps

That last overhead press was tough, but I still managed. Form was compromised, so I didn't go for the eleventh.

Still fooling around with the accessories.

[mejulian]

FitNotes Workout - Tuesday 24th October 2017

** Deadlift **
- 175.0 lbs x 5 reps
- 195.0 lbs x 3 reps
- 215.0 lbs x 5 reps
- 135.0 lbs x 8 reps
- 135.0 lbs x 8 reps
- 135.0 lbs x 8 reps
- 135.0 lbs x 8 reps
- 135.0 lbs x 8 reps

** Lat Pulldown **
- 70.0 lbs x 10 reps
- 70.0 lbs x 10 reps
- 70.0 lbs x 10 reps

I suppose progress was a lot of deadlift volume. The 8-rep sets felt like cardio and were challenging and enjoyable. A bit of a shame I couldn't get a sixth rep on 215lbs. I felt I could do it, but my grip failed me - my hands were hurting.

[mejulian]

FitNotes Workout - Thursday 26th October 2017

** Flat Barbell Bench Press **
- 95.0 lbs x 5 reps
- 115.0 lbs x 3 reps
- 125.0 lbs x 6 reps
- 75.0 lbs x 10 reps
- 75.0 lbs x 10 reps
- 75.0 lbs x 10 reps
- 75.0 lbs x 10 reps
- 75.0 lbs x 10 reps

** Cable Face Pull **
- 75.0 lbs x 12 reps
- 75.0 lbs x 12 reps
- 75.0 lbs x 12 reps

** Rope Push Down **
- 90.0 lbs x 12 reps
- 90.0 lbs x 12 reps
- 90.0 lbs x 12 reps

I had never done more than 5 reps with 125lbs, and when I did 5 I got injured, so I'm feeling pretty good about my bench press right now.

This completes the first three weeks of Cycle 1 and I'm really enjoying it. I'll move to the deload week and then move to Cycle 2.

[mejulian]

Starting Cycle II

Deload week from Cycle I was full, meaning I didn't do anything. The little one was very sick and with fever, vomit, and trips to the doctor and the ER radically change priorities. Even when she was sleeping it didn't feel right leaving home to go to the gym. Everything is OK now.

FitNotes Workout - Friday 3rd November 2017

** Barbell Squat **
- 125.0 lbs x 5 reps
- 145.0 lbs x 5 reps
- 165.0 lbs x 10 reps
- 115.0 lbs x 10 reps
- 115.0 lbs x 10 reps
- 115.0 lbs x 10 reps
- 115.0 lbs x 10 reps
- 115.0 lbs x 10 reps

** Cable Face Pull **
- 75.0 lbs x 12 reps
- 75.0 lbs x 12 reps
- 75.0 lbs x 12 reps

No PR of any kind.

[mejulian]

FitNotes Workout - Sunday 5th November 2017

** Overhead Press **
- 55.0 lbs x 5 reps
- 65.0 lbs x 5 reps
- 75.0 lbs x 11 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps

** Cable Face Pull **
- 75.0 lbs x 15 reps
- 75.0 lbs x 15 reps
- 75.0 lbs x 12 reps

** Barbell Curl **
- 40.0 lbs x 15 reps
- 40.0 lbs x 12 reps

I managed to get the 11th rep with 75lbs. Form was highly suspect on the last one, though. Highest volume ever, too.

[mejulian]

FitNotes Workout - Tuesday 7th November 2017

** Deadlift **
- 155.0 lbs x 5 reps
- 175.0 lbs x 5 reps
- 205.0 lbs x 8 reps
- 145.0 lbs x 8 reps
- 145.0 lbs x 8 reps
- 145.0 lbs x 8 reps
- 145.0 lbs x 8 reps
- 145.0 lbs x 8 reps

** Lat Pulldown **
- 75.0 lbs x 15 reps
- 75.0 lbs x 15 reps

** Cable Face Pull **
- 75.0 lbs x 15 reps
- 75.0 lbs x 15 reps

Not happy with only 8 reps at 205lbs. I didn't even go for the ninth. Again, lack of determination to even try.

Still, highest volume ever and 8x205 ties my PR, so it was not all bad.

[mejulian]

Lowered the volume for bench press, as my shoulder has been a bit hurt lately

FitNotes Workout - Friday 10th November 2017

** Flat Barbell Bench Press **
- 85.0 lbs x 5 reps
- 105.0 lbs x 5 reps
- 115.0 lbs x 10 reps
- 85.0 lbs x 10 reps
- 85.0 lbs x 10 reps

** Cable Face Pull **
- 70.0 lbs x 20 reps
- 70.0 lbs x 13 reps

** Rope Push Down **
- 70.0 lbs x 12 reps
- 70.0 lbs x 12 reps

** Lat Pulldown **
- 75.0 lbs x 15 reps
- 75.0 lbs x 15 reps

Tied PR for max reps at 115lbs. The last one was marginal and I knew I wouldn't be able to get the 11th one.

[ElrondHubbard]

Sorry to here about the shoulder issue on your BP. Are you making sure you get your form down?

I hear you about the grip issues on the deadlift. Make sure you squeeze that bar tight before you pull. Are you using chalk? You're getting close to the weight range where it starts to really come in handy. Also, you might want to start thinking of switching to a hook grip as the weight goes up. Some don't approve, but I couldn't get very far without it.

[mejulian]

Sorry to here about the shoulder issue on your BP. Are you making sure you get your form down?

I hear you about the grip issues on the deadlift. Make sure you squeeze that bar tight before you pull. Are you using chalk? You're getting close to the weight range where it starts to really come in handy. Also, you might want to start thinking of switching to a hook grip as the weight goes up. Some don't approve, but I couldn't get very far without it.

Thanks for checking my log.

I'm sure my bench press form is bad. I cannot get the slightest arch, but I'm working on it. I'll play it relatively safe until I improve my form.

Unfortunately, my gym doesn't allow chalk. It's a local brand for Planet Fitness. I am doing that thing where you hold your last rep longer. This is another challenge, but also work in progress.

FitNotes Workout - Tuesday 14th November 2017

** Running (Treadmill) **
- 1.63 km in 15:00

** Cable Face Pull **
- 66.0 lbs x 20 reps
- 66.0 lbs x 20 reps
- 66.0 lbs x 20 reps

FitNotes Workout - Wednesday 15th November 2017

** Barbell Squat **
- 135.0 lbs x 3 reps
- 155.0 lbs x 3 reps
- 175.0 lbs x 11 reps

** Leg Extension Machine **
- 150.0 lbs x 12 reps
- 150.0 lbs x 12 reps
- 150.0 lbs x 12 reps

** Lying Leg Curl Machine **
- 110.0 lbs x 10 reps
- 110.0 lbs x 10 reps
- 110.0 lbs x 10 reps

** Leg Press Machine **
- 250.0 lbs x 11 reps
- 250.0 lbs x 11 reps
- 250.0 lbs x 11 reps

[mejulian]

FitNotes Workout - Friday 17th November 2017

** Overhead Press **
- 55.0 lbs x 3 reps
- 65.0 lbs x 3 reps
- 75.0 lbs x 10 reps
- 55.0 lbs x 10 reps
- 55.0 lbs x 10 reps
- 55.0 lbs x 10 reps
- 55.0 lbs x 10 reps
- 55.0 lbs x 10 reps

** Front Dumbbell Raise **
- 10.0 lbs x 15 reps
- 10.0 lbs x 15 reps

** Barbell Curl **
- 40.0 lbs x 15 reps
- 40.0 lbs x 15 reps

** Cable Face Pull **
- 70.0 lbs x 15 reps

I couldn't get that 11th rep at 75lbs (that is my PR). I tried but couldn't even go halfway. It's all good, though. This was highest volume ever.

Rest is accessories.

[mejulian]

FitNotes Workout - Saturday 18th November 2017

** Deadlift **
- 165.0 lbs x 3 reps
- 195.0 lbs x 3 reps
- 215.0 lbs x 4 reps
- 145.0 lbs x 8 reps
- 145.0 lbs x 8 reps
- 145.0 lbs x 8 reps
- 145.0 lbs x 8 reps
- 145.0 lbs x 8 reps

** Lat Pulldown **
- 75.0 lbs x 15 reps
- 75.0 lbs x 15 reps

** Weighted Extensions **
- 35.0 lbs x 10 reps
- 35.0 lbs x 10 reps


Took a step backwards today. Maybe the fact I woke up at 4 and couldn't sleep after that was factor. Not sure.

My max is 215x5 and I was going to for 6, but it was a weak day for me. When I approached the weights I couldn't even lift it for the first rep. It felt extremely heavy, and I even had to check I had not made a mistake with the plates. I did not.

So I took some extra time and went at it. The first two reps felt good, but I struggled with the third one. The fourth was extremely difficult and I couldn't even attempt the fifth.

Still, overall volume was good.

No worries. I'll get it next time.

[mejulian]

FitNotes Workout - Tuesday 21st November 2017

** Flat Barbell Bench Press **
- 95.0 lbs x 5 reps
- 105.0 lbs x 3 reps
- 125.0 lbs x 6 reps
- 85.0 lbs x 10 reps
- 85.0 lbs x 10 reps
- 85.0 lbs x 10 reps
- 85.0 lbs x 10 reps
- 85.0 lbs x 10 reps

** Rope Push Down **
- 70.0 lbs x 20 reps
- 70.0 lbs x 20 reps

** Cable Face Pull **
- 70.0 lbs x 20 reps
- 70.0 lbs x 20 reps

** Crunch Machine **
- 130.0 lbs x 25 reps
- 130.0 lbs x 25 reps

** Barbell Curl **
- 50.0 lbs x 10 reps

I couldn't get that 7th rep at 125lbs. Overall volume is good, though, and I managed to get accessories in. Not a bad day by any means, but an extra rep would have made it great. Next week I have another shot at 125 lbs.

[mejulian]

FitNotes Workout - Wednesday 22nd November 2017

** Barbell Squat **
- 145.0 lbs x 5 reps
- 165.0 lbs x 3 reps
- 185.0 lbs x 7 reps
- 115.0 lbs x 10 reps
- 115.0 lbs x 10 reps
- 115.0 lbs x 10 reps
- 115.0 lbs x 10 reps
- 115.0 lbs x 10 reps

** Leg Press Machine **
- 258.0 lbs x 16 reps
- 258.0 lbs x 16 reps
- 258.0 lbs x 8 reps

** Leg Extension Machine **
- 165.0 lbs x 8 reps
- 165.0 lbs x 9 reps

Not very good. I would have expected to at least get 9 reps at 185lbs. Oh, well. Volume was there and I showed up, so it wasn't a loss.

[ElrondHubbard]

Happy Thanksgiving, man! I know it gets frustrating when you don't hit all your goals, but looking over your log I see some real progress. Keep up the good work!

But not today. Just enjoy yourself today!

[mejulian]

Happy Thanksgiving, man! I know it gets frustrating when you don't hit all your goals, but looking over your log I see some real progress. Keep up the good work!

But not today. Just enjoy yourself today!

Thanks a lot for your comments! Happy Thanksgiving. All the best!

[mejulian]

FitNotes Workout - Friday 24th November 2017

** Overhead Press **
- 65.0 lbs x 5 reps
- 75.0 lbs x 3 reps
- 77.0 lbs x 9 reps
- 55.0 lbs x 10 reps
- 55.0 lbs x 10 reps
- 55.0 lbs x 10 reps
- 55.0 lbs x 10 reps
- 55.0 lbs x 10 reps

** Front Dumbbell Raise **
- 10.0 lbs x 15 reps
- 10.0 lbs x 15 reps
- 10.0 lbs x 15 reps

** Lateral Dumbbell Raise **
- 10.0 lbs x 10 reps
- 10.0 lbs x 10 reps

** Cable Face Pull **
- 70.0 lbs x 10 reps

[mejulian]

FitNotes Workout - Sunday 26th November 2017

** Deadlift **
- 175.0 lbs x 5 reps
- 205.0 lbs x 3 reps
- 225.0 lbs x 5 reps
- 145.0 lbs x 8 reps
- 145.0 lbs x 8 reps
- 145.0 lbs x 8 reps

** Cable Face Pull **
- 70.0 lbs x 15 reps

** Back extension machine **
- 90.0 lbs x 20 reps
- 110.0 lbs x 20 reps

[mejulian]

FitNotes Workout - Wednesday 29th November 2017

** Flat Barbell Bench Press **
- 105.0 lbs x 5 reps
- 115.0 lbs x 3 reps
- 125.0 lbs x 3 reps
- 125.0 lbs x 3 reps

** Lat Pulldown **
- 90.0 lbs x 15 reps
- 90.0 lbs x 15 reps

** Cable Face Pull **
- 70.0 lbs x 20 reps
- 70.0 lbs x 22 reps

** Front Dumbbell Raise **
- 10.0 lbs x 20 reps
- 10.0 lbs x 12 reps

Bad day.

[mejulian]

FitNotes Workout - Friday 1st December 2017

Deload week - Completing Cycle II

** Barbell Squat **
- 75.0 lbs x 5 reps
- 95.0 lbs x 5 reps
- 105.0 lbs x 5 reps
- 105.0 lbs x 10 reps
- 105.0 lbs x 10 reps
- 105.0 lbs x 10 reps

** Leg Extension Machine **
- 130.0 lbs x 12 reps
- 130.0 lbs x 12 reps

** Leg Press Machine **
- 210.0 lbs x 12 reps
- 210.0 lbs x 12 reps

** Stairmaster **
- 619.0 steps in 10:00 min

[mejulian]

Wendler 5/3/1

Initial PRs (Calculated 1RMs)

Squat: 210 (actual)
Bench Press: 144
Deadlift: 253
Shoulder Press: 90

Max during Cycle I (Calculated 1RMs)

Squat: 233
Bench Press: 153
Deadlift: 254
Shoulder Press: 100

Max during Cycle II (Calculated 1RMs)

Squat: 242
Bench Press: 153
Deadlift: 254
Shoulder Press: 103

A bit disappointing, as only progressed with squat (marginal press improvement).

I can see my weaknesses, though.

Bench press - poor form hurts my shoulder and prevents weights from going up
Deadlift - grip sucks
Shoulder press - impacted by shoulder issues

Lots of work to do, but it's part of the journey. I never thought it'd be easier.

Maybe I started too heavy.