Squat:
45 x 5
135 x 5
225 x 5
245 x 15
245 x 15
245 x 10
245 x 10
245 x 10
Started out
as testing my back, turned into high rep squatting. A slight pinch
still there even at light weights so I'm not ready to get back to
regular weights.
Bench Press:
205 x 10
205 x 10
205 x 10
205 x 10
205 x 10
Did high rep squats so why not high rep bench.
Deadlift:
135 x 2
Nope. Deads
are not going to happen yet. Even at light weights the curvature of my
back doesn't feel right and I feel like my hips are locked forward.
Wrapped up my workout there just happy to get some work in. Next week
is a planned down week so no reason to push it tonight
workout 5/23/2012
Everything about tonight sucked I tried squatting but the pinching in my back was so bad I couldn't get more than one decent rep and it screwed up my bench arch. I had trouble even getting my heels down to the floor.
Squat:
45 x 10
Just trying it out to see how much mobility I have
135 x 5
335 x 1
Quit there since the pain was bad enough that I knew I'd end up on the floor eventually if I kept going.
Bench Press:
205 x 3
250 x 3
290 x 3
330 x 1
375 x 1
415 x MISS
Missed 415x1 got about 3-4" off my chest and stalled. http://youtu.be/oSe3i1OuuLI recorded for self shaming later. Don't know if it was all an arch issue or if I need more triceps work.
Pull-Up:
3 x 10 plus 15 lbs
My camera man missed the first rep http://youtu.be/oL1f5DlOqgU
Hanging Straight Leg Raise:
3 x 10
I thought these might open up my vertebra and ease some of the pain but I was wrong.
It looks like I'm going to have a light couple of weeks before putting any kind of weight on the bar.
Squat:
45 x 10
Just trying it out to see how much mobility I have
135 x 5
335 x 1
Quit there since the pain was bad enough that I knew I'd end up on the floor eventually if I kept going.
Bench Press:
205 x 3
250 x 3
290 x 3
330 x 1
375 x 1
415 x MISS
Missed 415x1 got about 3-4" off my chest and stalled. http://youtu.be/oSe3i1OuuLI recorded for self shaming later. Don't know if it was all an arch issue or if I need more triceps work.
Pull-Up:
3 x 10 plus 15 lbs
My camera man missed the first rep http://youtu.be/oL1f5DlOqgU
Hanging Straight Leg Raise:
3 x 10
I thought these might open up my vertebra and ease some of the pain but I was wrong.
It looks like I'm going to have a light couple of weeks before putting any kind of weight on the bar.
workout 5/21/2012
Squat:
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
Bench Press:
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
Deadlift:
290 x 3
350 x 3
405 x 3
460 x 1
520 x 1
585 x MISS
Missed my attempt at 585. After my shower I realized why. I must have tweaked my back with either the 460 or the 520 pull. Normally the shift in my hips is coupled with searing pain and me laying on the floor but this time my hips were screwed up and my back was just tight, no pain as of yet. Hopefully this means I won't have a lay off while I try to rehab my back and that I'll be ready to squat heavy on Friday.
Close Grip Pull-Up:
3 x 10 plus 15lbs
Vertical Leg Crunch:
3 x 50
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
Bench Press:
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
Deadlift:
290 x 3
350 x 3
405 x 3
460 x 1
520 x 1
585 x MISS
Missed my attempt at 585. After my shower I realized why. I must have tweaked my back with either the 460 or the 520 pull. Normally the shift in my hips is coupled with searing pain and me laying on the floor but this time my hips were screwed up and my back was just tight, no pain as of yet. Hopefully this means I won't have a lay off while I try to rehab my back and that I'll be ready to squat heavy on Friday.
Close Grip Pull-Up:
3 x 10 plus 15lbs
Vertical Leg Crunch:
3 x 50
workout 5/18/2012
Squat:
230 x 3
275 x 3
325 x 3
370 x 1
415 x 1
465 x 1
465 x 1
465 x 1
465 x 1
surprisingly easy since I didn't have a day off after my last workout.
Bench Press:
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
285 x 14
Decided to rep out the last set.
Deadlift:
395 x 3
395 x 3
395 x 3
395 x 3
395 x 3
395 x 3
Wide-Grip Pull-Up:
3x10 plus 15lbs
skipped abs didn't feel like doing them tonight.
230 x 3
275 x 3
325 x 3
370 x 1
415 x 1
465 x 1
465 x 1
465 x 1
465 x 1
surprisingly easy since I didn't have a day off after my last workout.
Bench Press:
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
285 x 14
Decided to rep out the last set.
Deadlift:
395 x 3
395 x 3
395 x 3
395 x 3
395 x 3
395 x 3
Wide-Grip Pull-Up:
3x10 plus 15lbs
skipped abs didn't feel like doing them tonight.
workout 05/17/2012
Squat:
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
Probably should have skipped squatting, my back started out tight and I'm going to be squatting heavy tomorrow to get back into my MWF schedule. I should still be able to hit the singles tomorrow but I have no doubts that they are going to be slow and somewhat painful.
Bench Press:
195 x 3
235 x 3
275 x 3
315 x 1
350 x 1
390 x 1
390 x 1
390 x 1
390 x 1
Nice speed, heavy but not crushing, if it wasn't for the pain in my back from the leg drive and arch I'd have called them easier than expected.
Deadlift:
395 x 3
395 x 3
395 x 3
395 x 3
395 x 3
395 x 3
Wide-Grip Pull-Up:
3 x 10 plus a length of chain and a 10lbs plate.
Crunch:
1 x 150
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
Probably should have skipped squatting, my back started out tight and I'm going to be squatting heavy tomorrow to get back into my MWF schedule. I should still be able to hit the singles tomorrow but I have no doubts that they are going to be slow and somewhat painful.
Bench Press:
195 x 3
235 x 3
275 x 3
315 x 1
350 x 1
390 x 1
390 x 1
390 x 1
390 x 1
Nice speed, heavy but not crushing, if it wasn't for the pain in my back from the leg drive and arch I'd have called them easier than expected.
Deadlift:
395 x 3
395 x 3
395 x 3
395 x 3
395 x 3
395 x 3
Wide-Grip Pull-Up:
3 x 10 plus a length of chain and a 10lbs plate.
Crunch:
1 x 150
workout 5/15/2012
Squat:
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
Bench Press:
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
Deadlift:
275 x 3
330 x 3
385 x 3
440 x 1
495 x 1
550 x 1
550 x 1
Hit my minimum of two singles and decided to save some for next week. Big PRs coming if tonight's speed is any indication.
Wide-Grip Pull-Up:
3 x 10 plus 10 pounds of chain
Vertical Leg Crunch:
3 x 50
after the two heavy pulls these hurt.
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
Bench Press:
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
Deadlift:
275 x 3
330 x 3
385 x 3
440 x 1
495 x 1
550 x 1
550 x 1
Hit my minimum of two singles and decided to save some for next week. Big PRs coming if tonight's speed is any indication.
Wide-Grip Pull-Up:
3 x 10 plus 10 pounds of chain
Vertical Leg Crunch:
3 x 50
after the two heavy pulls these hurt.
workout 5/12/2012
Squat:
225 x 3
260 x 3
305 x 3
350 x 1
395 x 1
435 x 1
435 x 1
435 x 1
435 x 6
Yes it was supposed to be 4 singles but I got greedy. I thought about a 7th rep but then thought to myself that is way too close to 10 so if I ever do another widowmaker it would probably have to be 425 or so to count.
Bench Press:
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
Deadlift:
395 x 3
395 x 3
395 x 3
395 x 3
395 x 3
395 x 3
Bent Over Barbell Row:
225 x 6
lots of pressure on the lower back so I stopped so much for something else to work in to the rotation.
Close Grip Pull-Up:
3 x 10 + 10lbs of chain
Crunch:
1 x 100
1 x 50
225 x 3
260 x 3
305 x 3
350 x 1
395 x 1
435 x 1
435 x 1
435 x 1
435 x 6
Yes it was supposed to be 4 singles but I got greedy. I thought about a 7th rep but then thought to myself that is way too close to 10 so if I ever do another widowmaker it would probably have to be 425 or so to count.
Bench Press:
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
Deadlift:
395 x 3
395 x 3
395 x 3
395 x 3
395 x 3
395 x 3
Bent Over Barbell Row:
225 x 6
lots of pressure on the lower back so I stopped so much for something else to work in to the rotation.
Close Grip Pull-Up:
3 x 10 + 10lbs of chain
Crunch:
1 x 100
1 x 50
05/10/2012 workout
Squat:
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
Bench Press:
185 x 3
225 x 3
260 x 3
295 x 1
335 x 1
370 x 1
370 x 1
370 x 1
370 x 1
All the top sets were paused and very quick, a little pain from arching on the second one but not so bad after that.
Deadlift:
395 x 3
395 x 3
395 x 3
395 x 3
395 x 3
395 x 3
Wide-Grip Pull-Up:
3 x 10
added a piece of chain just for a bit of extra weight, will probably add more later.
Vertical Leg Crunch:
2 x 50
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
Bench Press:
185 x 3
225 x 3
260 x 3
295 x 1
335 x 1
370 x 1
370 x 1
370 x 1
370 x 1
All the top sets were paused and very quick, a little pain from arching on the second one but not so bad after that.
Deadlift:
395 x 3
395 x 3
395 x 3
395 x 3
395 x 3
395 x 3
Wide-Grip Pull-Up:
3 x 10
added a piece of chain just for a bit of extra weight, will probably add more later.
Vertical Leg Crunch:
2 x 50
workout 5/8/2012
Squat:
45 x 10
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
Little bit of stiffness in the quads today and a touch of sciatica so I did a set with the bar just to get some blood moving. Probably the hardest squat set today.
Bench Press:
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
Deadlift:
260 x 3
310 x 3
360 x 3
415 x 1
465 x 1
525 x 1
525 x 1
525 x 1
525 x 1
Singles were supposed to be 520 but I misloaded 525, looked at the plates and thought that's not right so I stripped them down to 525 pulled the first singe then checked my spreadsheet. Since I had already pulled one at 525 I figured I might as well pull them all at 525.
Wide-Grip Pull-Up:
3 x 10
Should probably be doing these weighted but the point was really just to keep some mobility.
Hanging Straight Leg Raise:
3 x 15
45 x 10
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
Little bit of stiffness in the quads today and a touch of sciatica so I did a set with the bar just to get some blood moving. Probably the hardest squat set today.
Bench Press:
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
Deadlift:
260 x 3
310 x 3
360 x 3
415 x 1
465 x 1
525 x 1
525 x 1
525 x 1
525 x 1
Singles were supposed to be 520 but I misloaded 525, looked at the plates and thought that's not right so I stripped them down to 525 pulled the first singe then checked my spreadsheet. Since I had already pulled one at 525 I figured I might as well pull them all at 525.
Wide-Grip Pull-Up:
3 x 10
Should probably be doing these weighted but the point was really just to keep some mobility.
Hanging Straight Leg Raise:
3 x 15
workout 5/5/2012
Busy day today, up to go fishing at 5:30 this morning, then the maiden voyage of my son's first rocket which went so well we launched it two more times. Grabbed some lunch then headed home to get a couple more project done before hitting the gym. I was going to try pressing the keg today but right now I just want to sit down for a few minutes and relax.
Squat:
205 x 3
250 x 3
290 x 3
330 x 1
370 x 1
415 x 1
415 x 1
415 x 1
415 x 1
Bench Press:
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
Deadlift:
395 x 3
395 x 3
395 x 3
395 x 3
395 x 3
395 x 3
Wide-Grip Pull-Up:
3 x 10
Vertical Leg Crunch:
3 x 50
Squat:
205 x 3
250 x 3
290 x 3
330 x 1
370 x 1
415 x 1
415 x 1
415 x 1
415 x 1
Bench Press:
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
Deadlift:
395 x 3
395 x 3
395 x 3
395 x 3
395 x 3
395 x 3
Wide-Grip Pull-Up:
3 x 10
Vertical Leg Crunch:
3 x 50
workout 5/3/2012
Finally feeling like I'm getting over this cold, a lot less stopping to clear my sinuses. Also note to self no more eating popcorn while squatting. When a husk comes loose mid rep it's a bit distracting.
Squat:
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
Bench Press:
175 x 3
210 x 3
245 x 3
280 x 1
315 x 1
350 x 1
350 x 1
350 x 1
350 x 1
Deadlift:
395 x 3
395 x 3
395 x 3
395 x 3
395 x 3
395 x 3
Close Grip Pull-Up:
3 x 10
Hanging Straight Leg Raise:
3 x 15
Squat:
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
Bench Press:
175 x 3
210 x 3
245 x 3
280 x 1
315 x 1
350 x 1
350 x 1
350 x 1
350 x 1
Deadlift:
395 x 3
395 x 3
395 x 3
395 x 3
395 x 3
395 x 3
Close Grip Pull-Up:
3 x 10
Hanging Straight Leg Raise:
3 x 15
workout 5/1/2012
Took last Saturday off to celebrate my son's birthday. Back into the swing of things tonight with the first week of the strength phase. Much lower volume, lighter weights and heavier singles on the way.
Squat:
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
Bench Press:
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
Deadlift:
245 x 3
295 x 3
340 x 3
390 x 1
440 x 1
490 x 1
490 x 1
490 x 1
490 x 1
Wide-Grip Pull-Up:
3 x 10
Vertical Leg Crunch:
3 x 50
Squat:
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
Bench Press:
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
Deadlift:
245 x 3
295 x 3
340 x 3
390 x 1
440 x 1
490 x 1
490 x 1
490 x 1
490 x 1
Wide-Grip Pull-Up:
3 x 10
Vertical Leg Crunch:
3 x 50
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