Box Squat:
45 x 2
135 x 2
225 x 2
315 x 2
365 x 2
385 x 2
405 x 2
415 x 2
435 x 2
445 x 2
445 x 2
445 x 2
445 x 2
445 x 2
Seems like I forgot what deload week means.
Front Squat:
225 x 5
225 x 5
225 x 3
225 x 3
225 x 3
Yeah, that was kind of expected after the box squats.
Deadlift:
405 x 1
455 x 1
495 x 1
Pulled
some fast singles since I haven't been doing full deads lately. I was
going to do 5 sets at 495 but felt a pinch in my right pec so I called
it quits.
Crunch:
50
50
50
come one you knew these would be here.
8/21/2012
A much needed down week for bench. I moved my workouts back to the evenings, it's way too hard to be up at 4am to lift and not want to take a nap in the afternoon.
Bench Press:
45 x 5
135 x 5
185 x 5
225 x 5
225 x 5
265 x 5
Deload week, nice and easy. Hopefully some pec issues will clear up this week.
Standing Shoulder Press:
135 x 10
135 x 10
135 x 10
135 x 8
135 x 6
My shoulders still fatigue way too fast.
Wide-Grip Pull-Up:
10
10
10
10
10
Chin-Up:
10
10
10
Crunch:
50
50
50
Bench Press:
45 x 5
135 x 5
185 x 5
225 x 5
225 x 5
265 x 5
Deload week, nice and easy. Hopefully some pec issues will clear up this week.
Standing Shoulder Press:
135 x 10
135 x 10
135 x 10
135 x 8
135 x 6
My shoulders still fatigue way too fast.
Wide-Grip Pull-Up:
10
10
10
10
10
Chin-Up:
10
10
10
Crunch:
50
50
50
workout 8/20/2012
Squat:
45 x 5
135 x 5
160 x 5
190 x 5
210 x 5
260 x 5
315 x 5
260 x 10
260 x 10
260 x 10
260 x 10
260 x 10
Deload week and fixing an issue with knee tracking that is causing some pain/weirdness.
Crunch:
3 x 50
45 x 5
135 x 5
160 x 5
190 x 5
210 x 5
260 x 5
315 x 5
260 x 10
260 x 10
260 x 10
260 x 10
260 x 10
Deload week and fixing an issue with knee tracking that is causing some pain/weirdness.
Crunch:
3 x 50
workout 8/17/2012
Woke up early, hurting. Apparently the heavy Dimels from yesterday killed every muscle fiber in my back. It was like being stabbed every time I took a breath and took up until about the 4th work set before everything was loose enough that it didn't hurt to arch on the bench.
Bench Press:
45 x 3
135 x 3
185 x 3
225 x 3
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3
Slowed down the descent and the Clavicular head of my pecs feel much better, I guess I had been using them as a brake of sorts to keep from hitting my chest too hard.
JM press:
145 x 10
145 x 10
145 x 10
145 x 10
145 x 10
One-Arm Dumbbell Row:
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5
Found the weight it takes to slow me down here. Probably could have squeezed a couple more reps per set but I wasn't trying to kill it today.
Barbell Curl:
45 x 30
45 x 15
45 x 10
45 x 10
45 x 10
45 x 10
45 x 10
45 x 5
Abes, I hate you. I'm breaking this up into sets because I took my hands off the bar, shook out my arms then did more reps until my biceps hurt.
Crunch:
3 x 50
Bench Press:
45 x 3
135 x 3
185 x 3
225 x 3
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3
Slowed down the descent and the Clavicular head of my pecs feel much better, I guess I had been using them as a brake of sorts to keep from hitting my chest too hard.
JM press:
145 x 10
145 x 10
145 x 10
145 x 10
145 x 10
One-Arm Dumbbell Row:
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5
Found the weight it takes to slow me down here. Probably could have squeezed a couple more reps per set but I wasn't trying to kill it today.
Barbell Curl:
45 x 30
45 x 15
45 x 10
45 x 10
45 x 10
45 x 10
45 x 10
45 x 5
Abes, I hate you. I'm breaking this up into sets because I took my hands off the bar, shook out my arms then did more reps until my biceps hurt.
Crunch:
3 x 50
workout 8/16/2012
Box Squat:
45 x 2
135 x 2
225 x 2
315 x 2
365 x 2
365 x 2
365 x 2
365 x 2
365 x 2
365 x 2
365 x 2
365 x 2
365 x 2
365 x 2
Put on some knee sleeves to see if it would help with the "loose" feeling in my knee. We'll see how that goes as the day drags on.
Front Squat:
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
Didn't feel these in the quads like usual. I think shifting to lifting in the morning means deadened nerves or something.
Dimel Deadlift:
405 x 6 reps
405 x 8 reps
405 x 8 reps
405 x 6 reps
315 x 12 reps
Decided to go heavier and see how they felt on the lower back. The answer is, they hurt
Crunch:
3 x 50
45 x 2
135 x 2
225 x 2
315 x 2
365 x 2
365 x 2
365 x 2
365 x 2
365 x 2
365 x 2
365 x 2
365 x 2
365 x 2
365 x 2
Put on some knee sleeves to see if it would help with the "loose" feeling in my knee. We'll see how that goes as the day drags on.
Front Squat:
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
Didn't feel these in the quads like usual. I think shifting to lifting in the morning means deadened nerves or something.
Dimel Deadlift:
405 x 6 reps
405 x 8 reps
405 x 8 reps
405 x 6 reps
315 x 12 reps
Decided to go heavier and see how they felt on the lower back. The answer is, they hurt
Crunch:
3 x 50
workout 8/14/2102
Woke up early and survived. It's tough switching to what amounts to a fasted workout.
Bench press:
45 x 5
135 x 5
185 x 5
225 x 5
285 x 5
330 x 3
375 x 1
Overhead press:
155 x 7
155 x 6
155 x 5
155 x 5
155 x 5
Felt the drop in energy on the first set. I may have to try some caffeine if I keep this up.
Wide grip pull up plus 60lbs plates and chain:
10
9
8
7
8
Chin up
10
10
10
10
10
V-up:
5 x 25
Bench press:
45 x 5
135 x 5
185 x 5
225 x 5
285 x 5
330 x 3
375 x 1
Overhead press:
155 x 7
155 x 6
155 x 5
155 x 5
155 x 5
Felt the drop in energy on the first set. I may have to try some caffeine if I keep this up.
Wide grip pull up plus 60lbs plates and chain:
10
9
8
7
8
Chin up
10
10
10
10
10
V-up:
5 x 25
workout 8/13/2012
I hate the summer storms, they mess with my sinuses in a brutal way. I'm going to try moving my workouts to the AM for a bit to see if that helps.
Squat:
45 x 5
135 x 5
225 x 5
265 x 5
310 x 5
340 x 5
390 x 3
440 x 1
Decided to keep squatting again. It's simple and effective plus it means no thinking when my head is hurting.
315 x 5
315 x 5
315 x 5
315 x 5
315 x 5
315 x 5
315 x 5
315 x 5
315 x 5
315 x 5
Crunches:
3 x 50
Squat:
45 x 5
135 x 5
225 x 5
265 x 5
310 x 5
340 x 5
390 x 3
440 x 1
Decided to keep squatting again. It's simple and effective plus it means no thinking when my head is hurting.
315 x 5
315 x 5
315 x 5
315 x 5
315 x 5
315 x 5
315 x 5
315 x 5
315 x 5
315 x 5
Crunches:
3 x 50
workout 8/10/2012
Bench press:
45 x 3
135 x 3
185 x 3
225 x 3
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3
Need to slow down the descent, I felt something pull in my left pec on the last set.
JM press:
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
DB row with farmer's handle:
150 x 8
150 x 8
150 x 8
150 x 8
150 x 8
I really thought that I'd eventually only hit 5 rep sets, going to bump the weight again next week to see if I can get into that 5 rep zone.
Butterfly crunches:
3 x 50
just because
45 x 3
135 x 3
185 x 3
225 x 3
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3
Need to slow down the descent, I felt something pull in my left pec on the last set.
JM press:
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
DB row with farmer's handle:
150 x 8
150 x 8
150 x 8
150 x 8
150 x 8
I really thought that I'd eventually only hit 5 rep sets, going to bump the weight again next week to see if I can get into that 5 rep zone.
Butterfly crunches:
3 x 50
just because
workout 8/7/2012
I remember when I caught the powerlifting bug 15 years ago, I looked at how little muscle mass I had and thought I'd never be "big". A couple years in I had my base all squared away and it seemed like lifting had a compound effect, the more I lifted the more I could lift. Kind of hard to explain but kind of a strength follows strength deal. Today after about a year of lifting I feel like that base is back, I looked at myself in the mirror after my workout and had to shake my head. I'm much thicker than I thought I'd be even with trying to keep my weight down in a manageable range.
Bench:
45 x 3
135 x 3
175 x 3
245 x 3
265 x 3
310 x 3
350 x 3
Push press:
185 x 5
185 x 5
185 x 5
185 x 5
185 x 3
Not a whole lot of push here just a little knee bend. Also I learned that I can't hang clean 225, I can pull it up to my chin but I just can't bring myself to try and catch it in the rack position.
Wide grip pull up plus 60lbs chain and plates
10
8
8
8
6
Chin up:
5 x 10
Crunch:
3 x 50
Bench:
45 x 3
135 x 3
175 x 3
245 x 3
265 x 3
310 x 3
350 x 3
Push press:
185 x 5
185 x 5
185 x 5
185 x 5
185 x 3
Not a whole lot of push here just a little knee bend. Also I learned that I can't hang clean 225, I can pull it up to my chin but I just can't bring myself to try and catch it in the rack position.
Wide grip pull up plus 60lbs chain and plates
10
8
8
8
6
Chin up:
5 x 10
Crunch:
3 x 50
workout 8/6/2012
Really tired tonight and about half with it. No desire at all to lift. I swear my head is like a barometer, anytime the summer storms roll in I get cloudy headed and just want to sleep.
Squat:
45 x 3
135 x 3
225 x 3
275 x 3
315 x 3
365 x 3
415 x 3
decided to keep it simple and keep squatting, dropped to 60%
315 x 10
315 x 10
315 x 10
dropped to 50%
260 x 10
260 x 10
dropped to 30%
155 x 20
decided to stop there. I might make this a somewhat regular thing or stay at 60% for a few sets and move the front squats to Thursdays since I hate the split squats and don't think I'm getting all that much out of them.
crunches:
3 x 50
Squat:
45 x 3
135 x 3
225 x 3
275 x 3
315 x 3
365 x 3
415 x 3
decided to keep it simple and keep squatting, dropped to 60%
315 x 10
315 x 10
315 x 10
dropped to 50%
260 x 10
260 x 10
dropped to 30%
155 x 20
decided to stop there. I might make this a somewhat regular thing or stay at 60% for a few sets and move the front squats to Thursdays since I hate the split squats and don't think I'm getting all that much out of them.
crunches:
3 x 50
workout 8/3/2012
Bench Press:
45 x 3
135 x 3
185 x 3
225 x 3
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3
Close-Grip Bench Press:
265 x 5
275 x 5
285 x 5
295 x 5
305 x 5
315 x 5
from pins about 4" off the chest, working my sticking point.
One-Arm Dumbbell Row:
125 x 10
125 x 10
125 x 10
130 x 10
130 x 10
Barbell Curl:
95 x 10
105 x 10
115 x 7
125 x 5
125 x 5
V-Up:
3 x 25
45 x 3
135 x 3
185 x 3
225 x 3
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3
Close-Grip Bench Press:
265 x 5
275 x 5
285 x 5
295 x 5
305 x 5
315 x 5
from pins about 4" off the chest, working my sticking point.
One-Arm Dumbbell Row:
125 x 10
125 x 10
125 x 10
130 x 10
130 x 10
Barbell Curl:
95 x 10
105 x 10
115 x 7
125 x 5
125 x 5
V-Up:
3 x 25
Workout 8/2/2012
Box Squat:
45 x 2
135 x 2
225 x 2
315 x 2
365 x 2
365 x 2
365 x 2
365 x 2
365 x 2
365 x 2
365 x 2
365 x 2
Felt like it took forever to get going. The weight started flying after the 3rd work set though
Dumbbell Split Squat:
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10
Still hate these. I think it's pinching something in my neck which is causing the nauseous feeling.
Dimel Deadlift:
365 x 10
365 x 10
365 x 10
365 x 10
365 x 10
Ow! Hamstrings and glutes are feeling it.
Crunch:
3 x 50
45 x 2
135 x 2
225 x 2
315 x 2
365 x 2
365 x 2
365 x 2
365 x 2
365 x 2
365 x 2
365 x 2
365 x 2
Felt like it took forever to get going. The weight started flying after the 3rd work set though
Dumbbell Split Squat:
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10
Still hate these. I think it's pinching something in my neck which is causing the nauseous feeling.
Dimel Deadlift:
365 x 10
365 x 10
365 x 10
365 x 10
365 x 10
Ow! Hamstrings and glutes are feeling it.
Crunch:
3 x 50
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