Lifting Things

**trey1x1** · 01-26-2018, 02:15 PM

Yesterday:

Deadlift
135x3
225x3
315x2
405x1
^Grip wasn't there for double overhand, went mixed
430x2
^Double overhand after this
345x3
345x3
345x3
305x5
305x5
305x5

Rack Rows
45x5
95x3
135x3
185x2
240x3
240x3
240x3
210x5
210x5
210x5
185x8
185x8
185x8
185x8

Bodyweight 243.2

**trey1x1** · 01-26-2018, 06:13 PM

Bench
45x5
95x3
135x2
190x5
190x5
190x5
190x5
190x5
160x8
160x8
160x8
135x12
135x12
135x12

Incline Bench
45x5
95x3
145x8
145x8
145x8
145x8
145x8

+ Pyramid sets of 20 on Tricep Pushdowns, Chest Press and Shoulder Press

Alternating Dumbbell Face Pulls
10x10
10x10
10x10
10x10
10x10

Bodyweight 240.8

**trey1x1** · 01-27-2018, 02:56 PM

Squats (beltless)
45x20
95x5
135x3
185x2
240x5
240x5
240x5
240x5
200x8
200x8
200x8
200x8
200x8
200x8

Rack Rows
45x3
95x3
135x2
155x8
155x8
155x8
155x8
155x8
155x8
135x12
135x12
135x12
135x12
135x12
135x12

Kept rest times pretty brief today

Bodyweight 240.2

**trey1x1** · 01-29-2018, 06:40 PM

Bench
45x5
95x3
135x3
185x2
225x2
275x1
310x2
^Easiest this has ever felt
250x3
250x3
250x3
225x5
225x5
225x5

Close Grip Bench
45x5
95x3
135x3
195x5
195x5
195x5
195x5
195x5
165x8
165x8
165x8
165x8
165x8

+Tricep Pushdowns and Chest Press sets of 8

**trey1x1** · 01-30-2018, 06:17 PM

Squats
45x30
95x3
135x3
185x2
225x1
275x1
315x Lol
^Didn't have the clips on the ends of the bar so when I walked the bar out, all the plates flew off one side and then the other. Kinda fatigued my lower back but didn't hurt anything thankfully
315x1 (with clips this time)
365x1
395x2
^ Beltless after this
320x3
320x3
320x3
280x5
280x5
280x5
^ Also was pausing the last rep of each work set

Pause Squat (beltless)
235x5
235x5
195x8
195x8
195x8
195x8
195x8

Bodyweight 240.8

**trey1x1** · 01-31-2018, 05:59 PM

Bench
45x5
95x3
135x3
185x2
225x3
225x3
225x3
225x3
225x3
190x5
190x5
190x5
190x5
190x5

Overhead Press
45x5
95x5
135x2
150x8
150x8
150x8
150x8
150x8
Suspiciously easier than last week's

Behind the Neck Press
45x5
100x8
100x8
100x8
100x8
100x8

Alternating Dumbbell Face Pulls
10x10
10x10
10x10
10x10
10x10

+ Pyramid sets of 20 on Tricep Pushdowns and Chest Press

Bodyweight 240.8

**trey1x1** · 02-01-2018, 07:10 PM

Deadlifts
135x3
225x3
315x2
405x1
435x3
^Was supposed to do a double but I'm too used to triples ¯\_(ツ)_/¯
350x3
350x3
350x3
315x5
315x5
315x5
^ Beltless after 435

Rack Rows
45x3
95x3
135x3
185x2
225x1
245x3
245x3
245x3
215x5
215x5
215x5
190x8
190x8
190x8
190x8
135x12
135x12
135x12
135x12
135x12

+ Pyramid sets of 20 on Lat Pulldowns, Hammer Curls and a rowing machine thing #bodybuilding

Bodyweight 240.8

**trey1x1** · 02-03-2018, 02:40 PM

Bench
45x5
95x3
135x2
195x5
195x5
195x5
195x5
195x5
165x8
165x8
165x8
140x12
140x12
140x12

Squat
45x5
95x3
135x2
185x2
225x1
245x5
245x5
205x8
205x8
205x8
205x8

Rack Rows
45x5
95x3
135x2
160x8
160x8
160x8
160x8
160x8
160x8
140x12
140x12
140x12
140x12
140x12
140x12

Just tried to make it through today, hadn't eaten before lifting and was rushed for time while doing this. Energy's pretty low from the deficit.

Bodyweight 237.6

**trey1x1** · 02-05-2018, 06:04 PM

Bench
45x5
95x3
135x3
185x2
225x2
275x1
315x2
255x3
255x3
255x3
230x5
230x5
230x5

Close Grip Bench
45x5
95x3
135x2
185x1
200x5
200x5
200x5
200x5
200x5
170x8
170x8
170x8
170x8
170x8

+ Chest Press and Pushdowns

Alternating Dumbbell Face Pulls
10x10
10x10
10x10
10x10
10x10

Bodyweight 241.4

**trey1x1** · 02-06-2018, 06:14 PM

Squats
45x20
95x3
135x3
185x2
225x2
275x1
315x1
365x1
400x2
^ Beltless after this
325x3
325x3

Paused Squats
325x3
285x5
285x5
285x5
240x5
240x5
200x8
200x8
200x8
200x8

^ Did some of the work sets as paused instead of normal today to get a little bit more work in

Bodyweight 240.6

**trey1x1** · 02-07-2018, 02:02 PM

Had 40 minutes to warm up and lift today since the gym was closing because of the weather

Bench
45x8
95x3
135x3
185x2
230x3
230x3
230x3
230x3
230x3
195x5
195x5
195x5
195x5
195x5

Would've had to wait for the squat rack for OHP so I did incline instead

Incline Bench
45x8
95x3
135x8
135x8
135x8
135x8
135x8

Behind the Neck Press
45x8
105x8
105x8
105x8
105x8
105x8
^ No rest

+ Pyramid Sets of 8 on Tricep Pushdowns and Chest Press

Alternating Dumbbell Face Pulls
10x10
10x10
10x10
10x10
10x10

Bodyweight 237.8

**trey1x1** · 02-08-2018, 06:38 PM

Deadlifts
135x3
225x2
315x1
405x1
440x2
^ Was tempted to do an AMRAP from how fast these were but stuck to the program. Beltless after this
355x3
355x3
355x3
320x5
320x5
320x5
^320s were double overhand

Rack Rows
135x3
225x2
250x3
250x3
250x3
225x5
225x5
225x5
195x8
195x8
195x8
195x8
140x12
140x12
140x12
140x12
140x12
^ 140s were thumbless

+ Pyramid sets of 8 on some rowing thing

Bodyweight 239.4

**trey1x1** · 02-09-2018, 05:38 PM

Bench
45x5
95x3
135x3
195x5
195x5
195x5
195x5
195x5
165x8
165x8
165x8
140x12
140x12
140x12

Overhead Press
45x6
95x2
135x1
155x8
155x8
155x8
155x8
155x8

Alternating Plate Face Pulls
10x10
10x10
10x10
10x10
10x10

Bodyweight 237.9

**trey1x1** · 02-10-2018, 04:24 PM

Squat (beltless)
45x30
95x3
135x3
185x2
225x1
250x5
250x5
250x5
250x5
210x8
210x8
210x8
210x8
210x8
210x8
^ Focused on time under tension for these, stayed in the bottom 3/4ths of the movement to get more stimulus. Also brought my grip out for these a good amount because my friend/training partner said my elbows were uneven when squatting, probably picked that up after the pec tear

Rack Rows
45x3
95x3
135x2
165x8
165x8
165x8
165x8
165x8
165x8
145x12
145x12
145x12
145x12
145x12
145x12

Bodyweight 236.2, about to get some Five Guys for a refeed day

**trey1x1** · 02-12-2018, 06:34 PM

Bench
45x8
95x3
135x2
185x2
225x1
275x1
320x2
260x3
260x3
260x3
235x5
235x5
235x5

Close Grip
135x5
185x2
205x5
205x5
205x5
205x5
205x5
175x8
175x8
175x8
175x8
175x8

Sets of 3 on Chest Press and Sets of 8 on Tricep Pushdowns

Alternating Plate Face Pulls
10x10
10x10
10x10
10x10
10x10

Bodyweight 240.6

**trey1x1** · 02-13-2018, 06:57 PM

Squats
45x30
95x5
135x3
185x2
225x2
275x1
315x1
365x1
405x2
^ Beltless after this
330x3
330x3
330x3
290x5
290x5
290x5

Pause Squats
240x5
240x5
205x8
205x8
205x8
205x8
205x8

+ 15 minutes light cycling

Bodyweight 237.0

**trey1x1** · 02-14-2018, 06:18 PM

Bench
45x10
95x3
135x2
185x2
235x3
Pec was feeling off today so I lowered the weight and brought in my grip a bit. Thinking that I went too heavy on the Chest Press on Monday. Erred on the safer side for the rest of the workout
135x10
135x10
135x10
135x10
135x10

+ Light Tricep Pushdown sets of 10

Alternating Plate Face Pulls
10x10
10x10
10x10
10x10
10x10

Bodyweight 237.6

**trey1x1** · 02-15-2018, 08:17 PM

Grip was there today

Deadlift (double overhand)
135x3
225x3
315x2
405x1 still not using chalk at this point
445x2
^ Easy +20 PR out of nowhere
360x3
360x3
360x3
325x5
325x5
325x5
^ 325s were thumbless

Rack Rows
45x8
95x5
135x3
185x2
225x2
255x3
255x3
255x3
230x5
230x5
230x5
200x8
200x8
200x8
200x8
145x12
145x12
145x12
145x12
145x12

Bodyweight 238.0

**trey1x1** · 02-16-2018, 03:59 PM

Just overhead stuff today to make sure my pec doesn't explode again

Overhead Press
45x8
95x5
135x2
155x8
155x8
155x8
155x8
155x8
115x12
115x12
115x12
115x12
115x12

Behind the Neck Press
45x8
95x3
110x8
110x8
110x8
110x8
110x8
95x12
95x12
95x12
95x12
95x12

Alternating Plate Face Pulls (not actually sure what these are called but they're for rotator cuff external rotation)
10x10
10x10
10x10
10x10
10x10

Bodyweight 237.0

**trey1x1** · 02-17-2018, 04:11 PM

Squats (beltless)
45x5
95x3
135x2
185x2
225x1
255x5
255x5
255x5
255x5
215x8
215x8
215x8
215x8
215x8
215x8

Rack Rows
45x8
95x3
135x2
170x8
170x8
170x8
170x8
170x8
170x8
150x12
150x12
150x12
150x12
150x12
150x12

Bodyweight 236.2

**trey1x1** · 02-19-2018, 02:51 PM

Bench
45x8
95x5
135x3
185x2
225x2
275x1
325x2
^ Form was garbage for a variety of reasons but I won't make excuses. The actual strain from the weight felt better than it ever has so I'll keep incrementing, but I have some things I can do better next time
265x3
265x3
265x3
240x5
240x5
240x5

Close Grip Bench
45x8
95x3
135x1
185x1
210x5
210x5
210x5
210x5
210x5
180x8
180x8
180x8
180x8
180x8

Plate Face Pulls
5s x10
5s x10
5s x10
5s x10
5s x10

Bodyweight 238.0, lost 2.6 from last week which is a bit faster than I'm intending (1.5-2) so I'm gonna bring calories up a little

**trey1x1** · 02-20-2018, 06:41 PM

Pause Squat
45x3
95x3
135x2
185x2
225x2
275x1
315x1
365x1
410x2
^ Beltless after this
335x3
335x3
335x3
295x5
295x5
295x5
250x5
250x5
210x8
210x8
210x8
210x8
210x8

Haven't really gone near a max in squats for a while since I've been focusing on bench, went paused today just to see where my strength is at. These felt pretty manageable

Bodyweight 235.2

**trey1x1** · 02-21-2018, 06:28 PM

Bench
45x8
95x5
135x3
185x2
235x3
235x3
235x3
235x3
235x3
200x5
200x5
200x5
200x5
200x5

Overhead Press
45x8
95x3
135x2
160x8
160x8
160x8
160x8
160x8

Behind the Neck Press
45x5
95x3
115x8
115x8
115x8
115x8
115x8

Alternating Dumbbell Face Pulls
10x10
10x10
10x10
10x10
10x10

Bodyweight 237.4, ate a box of Chips Ahoy yesterday so I'll call that my refeed day

**trey1x1** · 02-22-2018, 06:59 PM

Deadlift
135x3
225x2
315x1
405x1
450x2
365x3
365x3
365x3
330x5
330x5
330x5
^ All mixed grip because DOH fatigues my forearms a lot

Rack Rows
45x5
95x3
135x3
185x2
225x1
260x3
260x3
260x3
235x5
235x5
235x5
205x8
205x8
205x8
205x8
150x12
150x12
150x12
150x12
150x12

Bodyweight 236.2

**trey1x1** · 02-24-2018, 01:22 PM

One of those burnt out days, opted to just work on technique with 135

Bench
45x8
95x3
135x5
135x5
135x5
135x5
135x5
135x5
135x5
135x5
135x5
135x5

Squat
45x8
95x3
135x5
135x5
135x5
135x5
135x5
135x5
135x5
135x5
135x5
135x5

Rack Rows
45x8
95x3
135x5
135x5
135x5
135x5
135x5
135x5
135x5
135x5
135x5
135x5

Cable Face Pulls
5x10

Bodyweight 237.8

**trey1x1** · 02-26-2018, 06:06 PM

Bench
45x8
95x3
135x2
185x2
225x2
275x1
300x1
330x2
270x3
270x3
270x3
245x5
245x5
245x5

Been progressively overloading for 7 weeks now while in a deficit and also increasing total volume, so obviously pretty fatigued at this point. A routine 330 double with better form than last week's 325 is pretty cool, but I'm going to lower the volume for the rest of this week to see where I'm actually at next week with 335, since I think I'm close to overreaching

Close Grip Bench
45x5
95x3
135x3
185x1
215x5
215x5
215x5
215x5
215x5
185x8
185x8
185x8
185x8
185x8

Alternating Dumbbell Face Pulls
10x10
10x10
10x10
10x10
10x10

Bodyweight 238.6

**trey1x1** · 02-27-2018, 05:54 PM

Paused Squat
45x30
95x3
135x3
185x2
225x2
275x1
315x1
365x1
415x2
225x3
225x3
225x3

Bodyweight 237.2

**trey1x1** · 02-28-2018, 06:41 PM

Bench
45x8
95x5
135x3
135x3
135x3

Behind the Neck Press
45x8
95x3
95x3
95x3

Cable Face Pulls
Light x10
Light x10
Light x10
Light x10
Light x10

Tricep Pushdown Machine
Lol x10
Lol x10
Lol x10
Lol x10
Lol x10

Just keeping the blood flowing today

**trey1x1** · 03-01-2018, 05:48 PM

Had to lift in the gym that doesn't allow deadlifting today

Rack Pulls (high)
45x8
135x3
225x3
315x2
405x1
455x2
225x3
225x3
225x3
Second two 225s were thumbless

Rack Rows
45x8
95x3
135x3
135x3
135x3

Not gonna be lifting the next two days so I can be fresh for next week

Bodyweight 231.2, it was my friends birthday yesterday so I was very dehydrated when I woke up

**trey1x1** · 03-05-2018, 05:06 PM

****. Everything that could go wrong today went wrong. Went to the school gym that was closed, wasted my time going to use the gym with garbage benches that threw my setup completely off and waited 20 minutes for the equipment to finally be open today

Bench
45x8
95x3
135x2
185x2
225x2
At this point it felt like all of my connective tissue in my left bicep was on fire for a minute but I kept pushing like a moron
275x1
305x1
335x1
Utter garbage. Why I thought I should max this deep into a cut is beyond me but I'm stubborn

Frustrated Overhead Press
45x8
95x3
135x2
185x2
205x4
135x27
The 205 set puts my estimated 1rm at 225 which is the most I've hit so that's a small consolation for how annoyed I am

Got a plan set up for the next few months which hopefully will make me suck less, using this as a learning experience as best as I can

Bodyweight 237.2

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