#!/bin/cat # vim: syntax=python ts=2 tw=79 et sw=2 sts=2: # license: CC-BY-4.0 (http://creativecommons.org/licenses/by/4.0/) 2024-04-22 (Monday) bench: # Next time, begin rotating rep ranges. 135, 225, 275x1, 295x5@5, 305x5@6.5, 315x5@8.5 # Nice! 2024-04-20 (Saturday) # Patches started today, possibly from squat recent-PR. bent barbell row: Accessories to knock out remaining spikes, hopefully. 135x5@(5,5,5) # OK. Sharp pain in lower back in last set, but localized. 2024-04-18 (Thursday) press: # Been a while again, do it regularly please !!! 45x10x2, 95x5, 135x1, 145x5@4, 155x5@5, 165x5@7.5 2024-04-17 (Wednesday) squat: # 8/5/2 2s day. 135, 225, 315x3, 405x1, 455x1, 465x2@5, 485x2@6, 505x2@7 # Great! Each set got easier. 2024-04-15 (Monday) bench: 135, 225, 275x1, 290x5@5, 300x5@8, 310x5@8 # 2s hit hooks going up, was hard after that. 2024-04-10 (Wednesday) squat: # 8/5/2 5s day. 135, 225, 315x3, 405x1, 425x5@5, 445x5@5, 465x5@6 2024-04-08 (Monday) bench: 135, 225, 285x5@4, 295x5@5, 305x5@6.5 # Very smooth. 2024-04-03 (Wednesday) squat: # 8/5/2 8s day. 135, 225, 315x2, 365x8@4.5, 385x8@5, 405x8@6.5 2024-04-01 (Monday) bench: # CNS much more ready! Less shaking. 135, 225, 280x5@4, 290x5@5, 300x5@6.5 # Great! 2024-03-31 (Sunday) # Feeling a bit better, can deadlift. romanian deadlift: 135x5, 225x5, 315x1, 365x1, 405x3@8 # Grip issues, the chalk is slippery. deadlift hold: # I really need to order different chalk. 255x40x1 2024-03-27 (Wednesday) squat: # 8/5/2 2s day. 135, 225, 315x3, 405x1, 455x2@6, 475x2@6, 495x2@7 # Was great! Spine was iffy from pulling it over the weekend, but power was there. # Maybe go up by 5s from now on, I got time. 2024-03-25 (Monday) bench: # Keep doing 5s as long as it's working. 135, 225, 277.5x5@4, 287.5x5@5, 297.5x5@6 # Great! # Sick on Saturday, skipping DLs. 2024-03-20 (Wednesday) squat: # 8/5/2 5s day. 135, 225, 315x3, 405x1, 415x5@5, 435x5@5, 455x5@6 # Very poor sleep, so tough on CNS, but reps were smooth. 2024-03-18 (Monday) bench: # 8/5/2 5s day. (Not a great idea for bench, but OK in the beginning.) 135, 225, 275x5@4, 285x5@5, 295x5@6 # Sarah was able to hand off!!!! 2024-03-16 (Saturday) romanian deadlift: 135x5, 225x5, 315x1, 365x1, 405x5@7 # Great! Tons of chalk. deadlift hold: 255x40x1 # Solid, no pain. Repeat next time though, no need to go fast. 2024-03-13 (Wednesday) chinups: 0x(10,10) squat: # 8/5/2 8s day. 135, 225, 315x1, 355x8@5, 375x8@5, 395x8@5 # Great! :-) 2024-03-11 (Monday) # Trying to lift 4x/week now. press: # Been a very long time, but I love press, so let's train it! 45x10x2, 95x5, 135x1, 145x5@5, 155x5@5, 165x5@5.5 # That went well... 2024-03-09 (Saturday) romanian deadlift: # Repeat same weight, but I still don't have good chalk. 135x5, 225x5, 315x1, 365x1, 395x5@8.5 # Grip held! Felt like I got kicked in abs. deadlift hold: 245x40x1 # Left wrist tendon giving pains last 10s, but otherwise good. 2024-03-05 (Tuesday) squat: # 8/5/2 2s day. 135, 225, 315x2, 405x1, 445x2@6, 465x2@6, 485x2@7 2024-02-28 (Wednesday) squat: # 8/5/2 5s day. 135, 225, 315x3, 365x1, 405x5@5, 425x5@5, 445x5@5 # Awesome! 2024-02-24 (Saturday) romanian deadlift: 135x5, 225x5, 315x1, 365x1, 395x(3@6,1@9) # Need normal chalk. 2024-02-20 (Tuesday) bench: # Still testing it out. Need to bench regularly. 135, 225, 245x8@5, 255x8@5.5, 265x8@6 2024-02-19 (Monday) squat: # 8/5/2 8s day. 135, 225, 315x1, 345x8@4, 365x8@4.5, 385x8@4.5 # Each set better. High BP. 2024-02-15 (Thursday) stationary bike: # Attempting to reduce blood pressure. 20 # minutes, 130bpm target 2024-02-14 (Wednesday) romanian deadlift: 135x5, 225x5, 315x1, 365x1, 385x5@6 # @9 b/c of grip, but back trivial deadlift hold: 295x20x2 # Easy. Realized 5-rep RDLs are probably 20s, so hold for 40? 245x40x1 # Good weight choice, ~10s left. 2024-02-10 (Saturday) squat: # 8/5/2 2s day. 135, 225, 315x2, 405x1, 435x2@5, 455x2@6, 475x2@6 2024-02-07 (Wednesday) romanian deadlift: 135x5, 225x5, 315x1, 370x5@6 # Grip held! More chalk than normal. deadlift hold: 285x20x2 # Much easier than last time. 295 next. 2024-02-06 (Tuesday) chinups: 0x(6,8,10) # 24 total 2024-02-05 (Monday) bench: # It's been a while, just testing it out. Hard to keep a schedule. 135, 185, 225x8@4, 235x8@4, 245x8@5 # Very pleasant. 2024-02-02 (Friday) # Too busy with work and exhaustion until now, gah! squat: # 8/5/2 5s day. 135, 225, 315x2, 365x1, 395x5@5.5, 415x5@6, 435x5@6.5 2024-01-31 (Wednesday) # Couldn't sleep the other days. press: # No time to squat -- dinner is soon. 45x10x2, 95x5, 135x1, 160x5@(5,6,6) # Much much better than last time! 2024-01-28 (Sunday) press: 45x10x2, 95x5, 135x1, 160x5@(7,7.5,8) 2024-01-27 (Saturday) squat: # Recovery 135, 225, 315x5@(3,3) romanian deadlift: 135x5, 225x5, 315x1, 365x(3@9, 2@9) # From grip. Back trivial. deadlift hold: 285x20x2 # Tough, barely making it to the end! Tired from main sets. 2024-01-25 (Thursday) barbell curl: 85x8@(7,8) 2024-01-24 (Wednesday) # PEM? before today, had to wait. squat: # 8/5/2 8s day. 135, 225, 315x1, 335x8@4, 355x8@5, 375x8@4.5 # Good bounces, finally! 2024-01-19 (Friday): romanian deadlift: 135x5, 225x5, 315x1, 355x5@8 # Back trivial, grip starting to give. deadlift hold: 275x20x2 # Pretty decent, do 285 next time. 2024-01-18 (Thursday): bench: 135, 185, 225x8@(6,5,4) 2024-01-16 (Tuesday): squat: # 8/5/2 2s day. Felt like I'm getting a bounce on the lighter reps finally. 135, 225, 315x2, 405x1, 430x2@5, 450x2@6.5, 470x2@7 # Big improvement :) deadlift hold: 245x20x2 2024-01-14 (Sunday): press: 45x10x2, 95x5, 135x1, 157.5x5@(6,6.5,7) ab roller: # knees 0x(10,10) 2024-01-12 (Friday): # Tired all day, more energy when I start lifting. romanian deadlift: 135x5, 225x5, 315x1, 345x5@7.5 # Only hard because of grip, but it held! Improvement! deadlift hold: 235x20 # Much easier than last time, this improved rapidly. 2024-01-09 (Tuesday): press: 45x10x2, 95x5, 135x1, 155x5@(6.5,7.5,7) 2024-01-08 (Monday): # With patches. weight: 196.0 squat: # 8/5/2 5s day. 135, 225, 315x2, 385x5@5, 405x5@6, 425x5@7.5 2024-01-06 (Saturday): squat: # Recovery day. 135, 225, 315x5@(4,4) romanian deadlift: # With chalk! 135x5, 225x5, 315x1, 345x(4,1) # Back strong but grip slipping even with chalk. # I think I need to add some dedicated grip training (holds) like in the past. deadlift hold: 225x20 # Good weight choice! Left wrist started to hurt toward end. 2024-01-02 (Tuesday): # Sarah squatted today for the first time in years! squat: 135, 225, 315x1, 325x8@5, 345x8@6, 365x8@5.5 # Better pathing! 2023-12-31 (Sunday): chinups: 0x(10,8,6) # 24 total 2023-12-30 (Saturday): press: # Doing more press since it's the most fun and needs the least setup. 45x10x2, 95x5, 135x1, 152.5x5@(6.5,6.5,7) romanian deadlift: 135x5, 225x5, 335x5@6 # Much better. Use chalk next time! Hands slippery. 2023-12-28 (Thursday): press: 45x10x2, 95x5, 135x1, 150x5@(7.5,7,7.5) 2023-12-26 (Tuesday): # Same squat weight as a month ago, but I'm much weaker now. squat: # Upper back still very tired from Saturday deadlifts. 135, 225, 315x2, 365x1, 425x2@7, 445x2@8, 465x2@9 # Tough, but got it. # The drop off is from the time off I took when Long COVID symptoms came back. 2023-12-23 (Saturday): romanian deadlift: 135x5, 225x5, 335x5@7.5 # Wake-up call for lats. Should DL more often. 2023-12-21 (Thursday): press: 45x10x2, 95x5, 145x5@(7.5,7,6.5) 2023-12-18 (Monday): # Feels good today. squat: # Previous E1RM=485, trying 5@4, 5@6, 5@8. 135, 225, 315x2, 365x5@5, 385x5@5, 405x5@5.5 # 405 felt a little heavy, but smooth ab roller: # from knees. Really easy though 0x(10,10,10) 2023-12-13 (Wednesday): weight: 190.6 # Huh. I... thought I ended my diet? Anyway, back on now! bench: 135, 225, 275x6@(6.5,6.5,6) # Felt nice. standing tricep extension: 45x10, 55x10x3 # Pleasant. 2023-12-11 (Monday): squat: # Getting back into it, so doing an 8/5/2 kind of ramp. 135, 225, 315x8@4, 335x8@6, 355x8@8 # Good weight choice! Left adductor tight. 2023-12-09 (Saturday): # Back to health! Can train again. romanian deadlift: 135x5, 225x5, 315x5@6 # One set is enough if it gets me to do it regularly. 2023-11-28 (Tuesday): weight: 194.4 squat: 135, 225, 315x3, 405x1, 465x5@(7,8) # Only 2 sets, too tired today. Zero bounce. 2023-11-27 (Monday): # I thought it was Tuesday, so forgot to squat! pullups: 0x(7,7,7) # 21 total. Way too much rest. 2023-11-26 (Sunday): weight: 192.2 press: 45x10x2, 95x5, 140x6@(5,6,6.5) # 5m rest. barbell curl: 80x10@(6,6,8) 2023-11-23 (Thursday): # Thanksgiving! weight: 197.6 chinups: 0x(12,11,10,10) # 43 total. 2023-11-22 (Wednesday): weight: 196.6 bench: 135, 225, 260x8@(6.5,7,7) 2023-11-20 (Monday): weight: 194.6 # The diet is going way too quickly, hope it's not muscle! squat: 135, 225, 315x3, 405x1, 465x5@(7,7.5,9) # Tough because of dieting. Smooth! 2023-11-17 (Friday): weight: 196.6 2023-11-16 (Thursday): weight: 197.0 chinups: 0x(12,11,10,10) # 43 total. Way too much rest between sets. 2023-11-15 (Wednesday): weight: 197.6 bench: 135, 225, 255x8@(7,6,6) barbell curl: 75x10@(6.5,6,6) 2023-11-13 (Monday): # Started a diet on weight: 197.8 squat: 135, 225, 315x3, 405x1, 455x5@(6.5,7,7.5) # Started a diet on Sunday to get down to 180-185. # I'm doing intermittent fasting, skipping breakfasts, keeping dinners aligned. # # Goal is to hopefully improve some health stuff, and make room for a bulking # phase later if I decide to take the lifting more seriously, depending on interest. 2023-11-12: (Sunday): weight: 199.8 2023-11-11 (Saturday): romanian deadlift: 135x5, 225x5, 315x5@(6,6,7) barbell curl: 70x10@(4,5,5) 2023-11-08 (Wednesday): bench: 135, 225, 245x8@(7,6,5) barbell curl: 65x10@(5,5,5,6) 2023-11-07 (Tuesday): chinups: 0x(10,10,10,10) # 40 total, ~5m rests, pretty tough. 2023-11-06 (Monday): squat: 135, 225, 315x3, 405x1, 445x5@(6.5,6,7) 2023-11-03 (Friday): # at about 11:30pm, couldn't sleep, maybe this will help. romanian deadlift: # Small pause at bottom. 135x5, 225x5, 275x5@(6,6,6) 2023-10-31 (Tuesday): press: 45x10x2, 95x5, 135x6@(5,5,5) 2023-10-30 (Monday): squat: 135, 225, 315x3, 405x1, 435x5@(5.5,5.5,5.5) # Heavy but very smooth. 2023-10-29 (Sunday): pullups: 0x(7,6,6) # 19 total. 2023-10-27 (Friday): # Bad headache and eye pressure all day. stationary bike: 10 # minutes, mostly no resistance. chinups: 0x(10,10,10,10) # Lots of rest between sets. ab roller: # from toes with belt 0x2 # Blood pressure still huge, but not dying after. 2023-10-24 (Tuesday): pullups: 0x(6,6,6) # 18 total. press: 45x10x2, 115x8@(4,5,4,5,4) 2023-10-23 (Monday): squat: # Form on 425 was shady, so redoing to make sure. 135, 225, 315x3, 405x1, 425x5@(6,6.5,6) # Limiting factor may be abs! # Left adductor feeling like a nerve gets pinched at the bottom. 2023-10-21 (Saturday): chinups: 0x(9,8,8,8) # 33 total. ab roller: # from toes with belt 0x3 # Holy facial blood pressure, batman. Not hard, but blood pressure huge. 2023-10-20 (Friday): romanian deadlift: # Small pause at bottom. 135x5, 225x5@(7,5), 245x5@6 pullups: 0x(5,5,6) # 16 total. barbell curl: 55x10@(4,5,5) 2023-10-18 (Wednesday): pullups: 0x(4,4,5) # 13 total. press: # Haven't done it in so long, shoulders feel creaky. 45x10x2, 95x10@(6,4,3,3) # Very strict. 2023-10-17 (Tuesday): chinups: 0x(8,8,7,7) # 30 total. bench: 135, 225, 275x3 320x5@8.5 # Only hard because the self-unrack was too difficult. 320x3f # Much easier unrack, but I was afraid of hitting the hooks. 2023-10-16 (Monday): squat: 135, 225, 315x3, 405x1, 425x5@(6,6.5,7) # Feels really good. No chlorine. # Low back may be rounding a bit at bottom. Need DLs (Friday)? 2023-10-12 (Thursday): chinups: 0x(7,7,7,7) # 28 total. 2023-10-10 (Tuesday): bench: 135, 225x3, 275x8@(5,6,7,8) # Felt decent. ~6m rests. 2023-10-09 (Monday): squat: 135, 225, 315x3, 365x1, 415x5@(5.5,6,6.5) # 1s mild chlorine. No bounce. chinups: 0x(7,6,5,5) # 23 total. 2023-10-08 (Sunday): pullups: # Much harder than chinups for me! 0x(3,3,3) # 9 total. barbell curl: 45x10x3 # Even easier. 2023-10-07 (Saturday): barbell curl: 45x10x3 # Very easy, but sore next day. 2023-10-06 (Friday): chinups: 0x(6,6,5,5) # 22 total. 2023-10-04 (Wednesday): chinups: 0x(6,5,5,5) # 21 total. 2023-10-03 (Tuesday): bench: # Feels like I'm getting kicked in the nuts after 1s. Response? 135, 225, 275x1, 315x5@(7,7.5,7) # Without handoffs, so harder. chinups: 0x(5,5,5,5) # 20 total. 2023-10-02 (Monday): # Haven't been feeling up to it. Maybe now! squat: 135, 225, 315x1, 365x1, 405x5@(6,6,6) # Tough only on abs. 2023-09-26 (Tuesday): bench: # Volume day! Target 5 RPE by calculator. But it's new. 135, 225, 275x7@(5.5,6,6.5,6) # Felt good, fun! Positioned shoulder well. chinups: 0x(5,5,4,4) # 18 total. 2023-09-25 (Monday): # Felt pretty crummy all week, now slightly better. weight: 195.4 squat: # Left knee hurting, feels heavy, not used to blood pressure. 135, 225, 315x1, 365x1, 405x5@(6.5,7,7.5) # :-), CNS really twitching now 2023-09-21 (Thursday): chinups: 0x(4,4,4,5) # 17 total. 2023-09-20 (Wednesday): chinups: # In the morning. 0x4@(6,7,7,7) # Total: 16. Doesn't need chalk, just don't hook grip. 2023-09-19 (Tuesday): # Feeling a lot better. bench: # Tendons by pecs in armpits on both sides feel rough. Need slower ramp? 135, 225, 275x1, 315x5@(7,8,9) # Sarah was feeling up to handoffs on 2,3s! # No shoulder pain with handoffs. Use chalk. chinups: 0x4@(6,7,7) # Total: 12. Also needs chalk. 2023-09-18 (Monday): # Absolutely exhausted from rolling 2 days ago. squat: # Top set felt very heavy, low back may be rounding? Mild sharp pains. 135, 225, 315x1, 365x1, 395x5@(7,7,7) 2023-09-15 (Friday): squat: 135, 225, 315x1, 365x1, 385x5@(6,6,6.5) chinups: 0x3@(6,6.5,6). Total: 9. 2023-09-14 (Thursday): # Have been feeling bad lately, took more rest. chinups: 0x3x3 # Much easier. But have to use hook grip. bench: 135, 225, 275x1, 305x5@(6.5,7.5,8.5) # Not bad! 6m rest. 2023-09-13 (Wednesday): chinups: 0@3x3 # Realized I can use the squat stand as a pullup bar. But it rotates! # Got very sore from this. Upper back hasn't been used in a while. Good idea. 2023-09-11 (Monday): squat: 135, 225, 315x1, 375x5@(7,6,6) 2023-09-10 (Sunday): # Finally feeling a bit more energetic after medicine. bench: # Benching once a week at this rate -- it's not great. 135, 225, 275x1, 300x5@(6,6,7.5) # Too much rest? Left shoulder iffy. 2023-09-08 (Friday): # Left shoulder very tight, tendon overstressed? press: 45, 95, 135x8@(7,7.5,7) 2023-09-06 (Wednesday): # Weird head feel, no break between work and this. squat: 135, 225, 315x1, 365x5@(5.5,6,6) 2023-09-03 (Sunday): bench: 135, 225, 265x1, 295x5@(6,6,6) 2023-09-02 (Saturday): # Lost track of time yesterday, so doing F's training. squat: 135, 225, 315x1, 345x5@(5,5,5) # Strong but slow, good weight choice. 2023-08-30 (Wednesday): # Much fun with doctors M/T. squat: 135, 225, 315x5@(4,4,4) # Feels very good, very strong. Plan to do DLs worked. 2023-08-27 (Sunday): bench: 135, 225, 245x1, 285x5@(6.5,7,6.5) 2023-08-25 (Friday): # Addressing adductor soreness. squat: 135, 225x5x2 2023-08-24 (Thursday): bench: 135, 225, 245x1, 280x5@(6,6,7) 2023-08-23 (Wednesday): squat: # Finally! It's been a month! 135x5x2 # Problems with left hip out of bottom, hits a tendon? 225, 275x5@(4,5,5) # Left tendon pain. 2023-08-21 (Monday): # Mats back outside. Using a yoga mat to protect floor. deadlift: 135, 225, 315x6@8 # Tough on grip, need chalk. Putting it down gingerly. 2023-08-18 (Friday): deadlift: 135, 225x3, 275x6@(6,6) 2023-08-17 (Thursday): bench: 135, 225, 245x1, 275x5@(5,5,5) # Easy muscularly, but shaking. 2023-08-15 (Tuesday): press: 45, 95, 135x1 155x5@(7,8,9) 2023-08-14 (Monday): bench: 135, 225, 245x1, 265x5@(4,4,4) deadlift: 135, 225x8@(5,5) # Very easy. Next time go up faster, use 5s? 2023-08-11 (Friday): deadlift: 185x8@(6,6,6) # Easy, but nervous system sad for a few days. It's new! 2023-08-09 (Wednesday): # Fully set up the home gym yesterday, including mats. deadlift: 135x8@(4,5), 135x10@5 # It's been so long! Tough on lats. Very happy. bench: 135, 225, 255x5@(4,5,5) 2023-08-07 (Monday): # Done with nicotine. Much much better. bench: 135, 225, 245x5@(4,4,4) 2023-08-02 (Wednesday): # Near end of nicotine. Feeling much better. bench: 135, 225x5@5, 235x5@5, 245x5@4 romanian deadlift: 135x8x3 2023-07-25 (Tuesday): # Nicotine patches for LC, feeling so much better immediately. press: 45, 95, 135x1 165x5@6 # Misload, whoops. Jumped the gun. 160x5@(7.5,6) 2023-07-24 (Monday): # 101F outside. CNS not great. Don't feel like lifting. squat: 135, 225, 315x3, 365x1, 395x5@(6) # Chlorine feeling from unrack. # Stopping here. I didn't feel like lifting today, and CNS isn't # recovered. Should do accessory work (RDLs). 2023-07-22 (Saturday): # Should have lifted Friday, but crashed after work meetings. squat: 135, 225, 315x3, 365x1, 385x5@(5,5.5,5) # Feels tough in low back. Need DLs. bench: 135, 225, 245x1, 275x5@(5,6,5) 2023-07-19 (Wednesday): # Allergy attack Tuesday. squat: 135, 225, 315x3, 365x1, 375x5@(5,5,5) press: 45, 95, 135x1, 155x5@(5,6.5,6) 2023-07-16 (Sunday): squat: 135, 225, 315x1, 365x5@(5,5,6) bench: 135, 225, 245x1, 265x5@(5,5.5,5.5) 2023-07-13 (Thursday): squat: 135, 225, 315x1, 355x5@(5,5,5) # 2 days of lower back DOMs. press: 45, 95, 135x1, 145x5@(4,5,6) 2023-07-11 (Tuesday): squat: 135, 225, 315x1, 345x5@(5.5,5,5) # Minor left knee pain. bench: 135, 225, 245x1, 260x5@(5,5,5) # Pretty easy. barbell lying tricep extension: 45x20, 55x20 # Very easy. 2023-07-08 (Saturday): squat: 135, 225, 275x3, 335x5@(5,5.5,6) press: 45, 95, 135x5@5, 140x5@(5,6,5) 2023-07-05 (Wednesday): squat: 135, 225, 275x3, 325x5@(5,6,5.5) # Low back pump even when starting. bench: 135, 225, 255x5@(6,6,7) db lying tricep extension: 40x(10,6) # With assistance from the other arm. 2023-07-03 (Monday): squat: 135, 225, 275x3, 315x5@(5,5,6) # Even a 5 feels heavy! Very manual, little bounce. bench: 135, 225x5, 245x5@(5,5,5) # Felt great! 2023-07-02 (Sunday): romanian deadlift beltless: 135x8x3 # Pretty easy, just getting hamstrings in shape. # While the DL mats are sunning, can do RDLs. 2023-07-01 (Saturday) squat: 135x5, 225x5, 275x5@(5.5,5,4) # Hams/glutes undertrained. press: 95x10@(7,6,5) # A little tiring, taking it easy, not ramping too quickly. # Plates arrived -- can load up to just under 6plate :) # Off nicotine, they helped once again, back to normal, no COVID feeling. 2023-06-29 (Thursday) bench: 135x5x2, 225x5@(6,6,5) # Stopping exercise: nicotine patches for Long COVID, 14mg. 2023-06-24 (Saturday) # Ordered a proper set of plates. squat: # Very much looking forward to this! 135x5, 225x5@(4,4,4) bench: 135x5, 225x6@(5,6,7) # Felt great, no more shaking. 2023-06-22 (Thursday) # Very sore hamstrings and adductors from Tuesday: doing recovery. squat: 135x5@(3,3,2) bench: 135x5, 225x5@(5,5.5,5,5) # Very easy! I need more plates! 2023-06-21 (Wednesday) press: 135x5@(6,6,6.5) 2023-06-20 (Tuesday) squat: 135x8@(4,3,3,3) # Left hamstring tight, but felt great, just like before. bench: 135x12@(4,3,2) # Very very easy. No shaking. 2023-06-19 (Monday) # Horse stall mats are sunning for a few weeks. bench: 135x5, 225x5@(6,6,5) # Shaking a bit while holding it, but it's easy to press. 2023-06-18 (Sunday) # Moved to a new apartment, partially set up a home gym! weight: 190.0 bench: 135x8@(3,2,2) # Although this was easy, I'm getting soreness almost immediately! deadlift: # In this apartment, deadlifts can't be dropped, so heavy on eccentrics. 135x8@(5,4) # Hamstrings immediately sore, especially left one. NICE :-) # Significant amount of time unable to lift due to COVID. # TODO: Significant amount of data in a notebook needs to be entered. 2018-12-14 (Friday) squat: 45x10x2, 135, 225, 315x3, 365x1 385x5@(3,4,4) # Right QL getting a bit worse by the end. press: 45x10x2, 95 135x5@4, 155x5@(5,4), 155x10@8 # Anterior delts hurt a bit on unrack, then OK. pendlay row: 60kgx8, 100kgx5@(6,5,5) # Right hamstring feels a bit strained starting this lift. close-grip cable row: 90x10, 180x12@(6,6,6,7) ab roller: # Toes, floor, beltless 0x15x3 2018-12-13 (Thursday) # More rehab, linear. Feels better. squat: 45x10x2, 135, 225, 315x3 365x5@(4,3,3) # Back OK. 4plate next? Legs have little push. Forgot knee sleeves! paused bench: 45x10x2, 135, 225, 275x3, 315x1 325x5@(6,5.5,6) deadlift: 135, 225, 315x3, 405x1 455x5@6 # Hurt sternum a bit after, short on breath. # Some pain in right QL when starting descent. Pretty weak. 2018-12-11 (Tuesday) # Rehab for Right QL weight: 201.4 squat: 45x10x2, 135x8x2, 185x8 225x5 # Felt pretty OK! Trying to load hurt QL extra. 315x5x3 # Simple linear, being careful to let back heal. paused bench: 45x10x2, 135, 225, 275x3 315x5@(6,6.5,5) # Felt pretty OK. band-assisted chinups: 0x(15,12,12) # Mostly arm work. back extension: 0x15x3 # Going about half-ROM: no rounding. Mostly tough on tuckus. # Data missing here? 2018-09-28 (Friday) weight: 203.6 deadlift: 145x5, 235x5, 325x3, 415x1, 465x1, 505x1 # Feels tired. 545x8@9.5 # Nice! Grip held. But now tired. 4-inch block pull: # Straps 575x3, 635x4@10 # Mid-back dead. 3-inch deficit deadlift: # Straps 480x8@10 # Kept more in quads, safe on low back. neutral-grip chinups: 45x(8@9,8@9,8@10) ab roller: # Toes, floor, beltless. 0x(6@8,6@8,6) 2018-09-27 (Thursday) # Took belt out one notch for SSB. safety bar squat: 155x5, 245x5, 335x3 385x5@(5,4.5), 385x6@5 # Very fast. No pain. Thx yoga. # Throwing up though. Getting to Adam's Apple-height. chain bench: 45x10x2, 135, 225, 275x3, 275+50x3 325+50x4@(8.5,8,8,8) # 4s1r sternum cracked. Didn't relaly hurt. pushups: 0x(40,40,20) 2018-09-25 (Tuesday) # Sore hams + adductors. Mostly hams. weight: 202.6 belt squat: 90x8 # Belt cutting adductors. Need towels or something. 185x8@(6.5,6,5.5,7) # 3s wider stance. press: 45x10x2, 95, 115, 135, 155x3 177.5x5@5, 187.5x5@6, 197.5x5@7.5 207.5x5@9 # Dang! P. Rockin'. beltless sldl: 225x5, 315x3, 405x2 445x6@(5,6,6.5) # Low back getting some compartment syndrome. # Maybe do this only every 2 weeks? ab roller: # Toes, floor, beltless. 0x6x2 # Feels pretty good! Not maximal, tough on abs. Bit of a challenge. 2018-09-24 (Monday) # Right QL ultra-tight. weight: 201.6 squat: # Rehbands. 75kgx5, 125kgx5, 175kgx3, 205kgx1 220kgx5@(7.5,8.5,9) # In monolift. Felt better hip drive. # 1s bar wasn't centered on back. # 2s & 3s had Sarah make sure bar was centered. The bar feels way off to # the left, but hips feel even. Tougher, though. paused bench: 20kgx10x2, 70kgx5, 120kgx5, 140kgx3, 150kgx1 162.5kgx5@(6.5,7.5,8) speed bench: 145kgx5@(4.5,4,5.5,5,5) 2018-09-21 (Friday) deadlift: 70kgx5x2, 120kgx5, 170kgx3, 200kgx1, 220kgx1 240kgx8@9.5 # Only last 2 a bit tuogh. Eleiko bar. Great grip. 4-inch block pull: 255kgx3, 280kgx4@10 # Back OK: grip dead. 280kgx2@10 # With straps. Right after the 4@10. 3-inch deficit deadlift: 210kgx8@7 # Straps. With straps, no elbow pain. neutral-grip chinups: 0x8@5, 45x(8@10,8@10) db rows: 50x12@3, 90x(12@6,12@6) ab roller: 0x15@2 # Knees, floor, beltless. 0x(5@7,5@7.5,5@7.5) # Toes, floor, beltless. # Nice and controlled, pausing at end, tension in abs. # Strongest it's ever been. Workes better if I keep an active hip thrust. # Then low back can't pinch. 2018-09-20 (Thursday) weight: 200.4 press: 45x10x2, 95, 115, 135, 155x3, 175x2, 190x1, 205x1, 215x1 225x1@9.5 187.5x6@(8,8,7.5,8) close-grip bench: 45x10x2, 135, 225, 275x3 # Anterior right shoulder pain. 315x5@6, 325x5@6, 335x5@10 # Huh. That got hard. On right. 335x5@8.5 # Hoo. OK. pushups: 0x(35,20,20,25) # Chest pump! 2018-09-18 (Tuesday) # Sore upper back / scapulas (underneath). weight: 201.2 belt squat: # New equipment! 0x10x2, 90x10@3, 180x8@(7,6.5,6), 230x5@10 # Hoo. Maybe not standing optimally. 2-count paused bench: 45x10x2, 135, 225, 275x3 315x3@(6,5.5,7,7,7) # 5s3r pasued 10-count. RPE not counting that. beltless sldl: 225x5, 315x5 # Right hand supinated. 435x6@(5,5.5,5) # Right elbow a bit unhappy. ab roller: # Toes, floor, beltless. 0x5x3 # Good, abs giving out at end. Rolled out fully. # Do this a few more times. Maybe just one and hold. 2018-09-17 (Monday) # Acute food poisoning Saturday night in Santa Cruz. Under-ate. safety bar squat: 75kg, 115kg, 155kgx3 197.5kgx5@8 # Left groin feels a bit hot. Right knee sore after. Zero pain during. 202.5kgx5@8.5 # Mid-back hurts a bit after, electric minor stabs. 207.5kgx5@9 # Nice! Spine hurt a bit when breathing out, but no knee pain # and felt very strong. +10lbs from 2 weeks ago! paused bench: 20kgx10x2, 70kgx5, 120kgx3, 140kgx1 157.5kgx5@(7,6.5) speed bench: 140kgx5@(5.5,5.5,5,5,6) db flyes: 25x8@(3,4,4) 2018-09-14 (Friday) weight: 201.6 deadlift: 135x5x2, 225, 315x3, 405x1, 455x1, 495x1 505x8@7.5 # Hoo. 4-inch block pull: 545x3@5, 600x6@10 # Awesome! 3-inch deficit deadlift: 445x8@8 # Nice. chinups: 55x(8@8,8@9,8@10) ab roller: # Knees, paused, squeezing abs hard. 0x10x3 # Pretty easy now, but I keep shaking the whole time. 2018-09-13 (Thursday) weight: 201.6 safety bar squat: 155x5, 245x5, 335x3 385x5@(6,5.5,5) # 2s put belt lower to avoid throwing up. # Seems to have hurt a right rib. chain bench: 45x10x2, 135, 225, 225+50x3 275+50x4@5, 295+50x4@5, 315+50x4@(7.5,8,7.5) seated behind-the-neck cable tricep extension: 100x(15,15@7,15@7.5,15@7.5) dips: 45x(12@7,12@5,12@4) 2018-09-11 (Tuesday) press: 45x10x2, 95, 135, 155x5@5.5 # Only first rep paused at bottom. 175x5@5.5, 185x5@6, 195x5@7.5, 205x5@10 # Hoo. paused bench: 45x10x2, 135, 225, 275x3, 315x1 335x3@(6,6,6,6,6) beltless sldl: 135x5x2, 225, 315x3 # Right hand supinated. 415x6@(4,4,4), 415x10@8 # Hah! RPEs right on the money. ab roller: # Toes, floor, no belt! 0x5x3 # REALLY good. Rolled out enough that it felt safe, keeping load in abs. # Got much farther than last time, almost to full lockout. No back pain! 2018-09-10 (Monday) weight: 203.2 squat: # Rehbands. 45x10x2, 135, 225, 315x3, 405x1 455x5@(6,5.5,6,6.5) # Fels untired, but low CNS readiness. Can't brace right. # 3s threw up halfway into throat each rep. paused bench: 45x10x2, 135, 225, 275x3, 315x1 335x5@(6,5.5) speed bench: 295x5@(4,4), 295x6@4, 295x5@(4.5,4,5) larsen bench: 235x8@(5,6) incline db flyes: 25x8@(3,4,3) 2018-09-07 (Friday) weight: 202.8 beltless squat: 45x10x2, 135, 225, 315x5 365x9@(5.5,5.5,7.5,7) # 3s maybe 10 reps. deadlift: 135x5x2, 225, 315, 405x3, 455x1 # Feels tired. 505x5@7 # Hard on ribs by sternum? Hope they're OK. 545x5@8.5 # Tough to take full breaths, & throwing up a bit. 505x5@7.5 # Dan's program called for another at 545 but that's nuts for week 1. ab roller: # Knees, paused, squeezing abs hard. 0x10x3 # Tough! If abs are squeezed, it trains them more directly instead # of offloading bracing to the back. 2018-09-06 (Thursday) # Lower abs VERY sore. weight: 202.6 press: 45x10x2, 95, 135, 155x3, 175x2 185x6@(8,8,9,9.5) close-grip spoto bench: 45x10x2, 135, 225, 275x3 315x6@(8,8.5,8.5,8) seated behind-the-head cable tricep extension: 100x(15,15,15,15@10) db lateral raise: 25x(12@7.5,12@7,12@8.5) dips: 0x15x3 2018-09-04 (Tuesday) # Sore VMOs & upper back. weight: 202.0 paused bench: 45x10x2, 135, 225, 275x3, 315x1 355x3@(5.5,6,7,7) # Arms shaking. Weird. beltless sldl: 135x5x2, 225, 315x5 # Right hand supinated. 405x6@(5,4.5,5) chinups: 0x10@4, 45x(8@6.5,8@8) ab roller: # Floor, toes, beltless. 0x5 # 1s pinched mid-back again. After that I focused on loading abs and # not rolling out fully -- just a little bit. Was still challenging and # didn't mess up back. 2018-09-03 (Monday) # Labor Day -- want to lift! safety bar squat: # The bad bar that kills upper back. 155, 245, 335x5@6 # Right knee pain. Bar pressing hard on neck. 425x5@8 # Tugging on right knee (superior to patella). 435x5@8.5 # Narrower stance, toes more forward -- right knee OK. 445x5@9 # Best one yet. Back only caved on 5r. paused bench: 45x10x2, 135, 225, 275x3, 315x1 325x5@(5.5,5) speed bench: 285x5@(5,4,5,5,5) larsen bench: 225x8@5, 245x8@7.5 db incline bench: 35x12, 50x12@(5,5,5.5) ghr: 3x12 2018-08-30 (Thursday) # Sick until today -- BAD allergies today. weight: 201.0 beltless squat: 45x10x2, 135, 225, 315x5 405x5@7 # Intense right knee pain, out of the bottom. Heavy. 365x8@(6,7.5) # Cardio death. Medium stance, toes more forward. paused bench: 45x10x2, 135, 225, 275x3, 315x3 # Kirill's new form (harder arch). 335x3, 355x4@9, 335x4@8, 355x4@6.5 ab roller: # Floor, knees, paused. 3x10 2018-08-24 (Saturday) # Meet Day: Boss of Bosses 5! weight: 204.2 # After 24 hours of Pedialyte. squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1, 525x1, 555x1 # Felt a little tough. 262.5kgx1 # Very easy! Great concentration. 272.5kgx1 # Also very easy. Excellent form. Tight hamstrings. 280kgx1 # Awesome. Great concentration. Didn't feel grindy at all. # Very little knee pain after. Think I could have done 628 -- but saving # health for deadlifts. Only real competitor bombed on depth. paused bench: 20kgx10x2, 70kg, 120kg, 140kgx3, 165kgx1 175kgx1 # Very fast, but sternum painfully cracked. # Decided to drop opener from 407 to 385. 175kgxf # Focused so much on chest pain that I forgot about keeping butt down. 175kgx1 # Very trivial, but chest pain. Pain going away slowly. 185kgx1 # Also trivial -- and chest pain even lower. Ah well. # I think pain is from the 8x8 wide-grip. deadlift: # I forgot to record notes from the deadlifts. 287.5kgx1 305kgx1 315kgxf # Back rounded immediately at bottom, but got it almost to lockout. # Couldn't pull hips through. 2018-08-23 (Friday) # Weigh-ins! weight: 89.0kg # Simple water cut & not eating or drinking for 16 hours. # Next time should load more sodium 3 days out before loading water. # Felt pretty torrible until about 5PM. Should have eaten more ramen earlier. # Missing salt. 2018-08-21 (Tuesday) weight: 202.0 squat: 145x5, 235x5, 325x3, 415x1 465x3@5 # Right knee pain and slow. 485x3@5 # Much better! Squeezed quads too, felt solid. 495x3@5.5 # Great! paused bench: 45x10x2, 135, 225, 275x3, 315x1, 345x1 365x3@(6,6,6.5,6,6) 2018-08-20 (Monday) weight: 202.6 deadlift: 135x5x2, 225, 315x3, 405x1, 495x1, 545x1 585x1@7 2018-08-19 (Sunday) weight: 202.6 squat: 55x10x2, 145, 235, 325x3, 415x1, 465x1, 505x1 555x1@7.5 # Not bad :) paused bench: 45x10x2, 135, 225, 275x3, 315x1, 345x1, 365x1, 385x1 405x1@8.75, 415x1@9.5, 405x1@8.5 2018-08-17 (Friday) # SQUEEZE EVERYTHING weight: 202.0 squat: 155, 245, 335x3, 425x1, 475x1, 515x1 557x1@7, 577x1@9.5 # No bounce, pretty bad. Soft at bottom. 557x1@7, 567x1@(7.5,7.5), 577x1@8 # Good. Strong if glutes stay tight. deadlift: 75kgx5x2, 125kg, 175kgx3, 225kgx1, 255kgx1, 275kgx1 285kgx1@8 # Ham. Tough, I guess. Feel fried, little energy. 2018-08-16 (Thursday) # Headache!! Feel tired/sleepy. weight: 203.0 300 tempo squat: 45x10x2, 135, 225, 315x3 425x3@6, 445x3@6.5, 465x3@7, 485x3 wide-grip bench: 45x10x2, 135, 225, 275x3, 315x2 337.5x8@(7,6.5,7.25,7.5,7.5,7.5,8,8) seated db press: 45x18@(5,6.5) seated behind-the-neck cable tricep extension: 80x15x2 2018-08-14 (Tuesday) weight: 202.0 paused bench: 45x10x2, 135, 225, 275x3, 315x1, 335x1, 355x1 # Chest seems OK today. A little hesitant. 380x2@(7,8,8,8), 405x1@7.5 # VERY easy. Long pause. Feels so light. beltless strict press: 45x10, 95, 135x5@6, 155x5@(6.5,6,6.5) sldl: 135, 225, 315x3, 405x5, 455x5@6 495x5@5, 545x3@7, 585x2@8 # Neat! chinups: 45x(8@6.5,8@6.5) 2018-08-13 (Monday) weight: 201.8 squat: 155, 245, 335x3, 425x1, 475x1 # Feels slow. 515x1, 555x1@7 # Fast! 577x2@10 # 1r very fast, 2r grindy mid-way up. Right knee/quad pain after. 485x3@(7,6.5,6) chain bench: 20kgx10x2, 70kg, 120kg, 120kg+40x3 140kg+40x2@6, 160kg+40x2@8 # Sternum cracked again. Not really painful though. 2018-08-10 (Friday) # "Spread the floor" cue. weight: 203.4 squat: 145x5, 235, 325x3, 415x1, 465x1, 505x1 # A little hard. 555x1@7.5, 575x1@8.5, 595x1@10 # Pretty good! Right knee hurt after, but OK. # Could add ~10 maybe. band deadlift: # Green band. 135x5x2, 225, 315x3 315+280x2@4, 405+280x2@7, 425+280x2@8.5 # Grip catching on pants. 445+280x2@8 # Narrower stance -- same power, but hands avoid quads! 465+280x2@8.5 # Grip held! Narrow stance. # Add straps. 485+280x2@9, 505+280x1@9, 525+280x1@9.5 # Woo doggie. chinups: 45x(8@6.5,8) 2018-08-09 (Thursday) # Squat bar practice. weight: 204.6 300 tempo squat: 45x10x2, 135, 225, 315x3 415x3@5.5, 435x3@6, 455x3@6, 475x3@7 wide-grip bench: 20kgx10x2, 70kg, 120kgx5, 140kgx3 152.5kgx8@(6.5,7,8,8,8.5,9,10), 152.5kgx7@10 seated db press: 45x18@(5,9) seated behind-the-neck cable tricep extension: 80x(15@7.5,15@8) 2018-08-07 (Tuesday) # Sore mid-upper back! weight: 203.4 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x3@5, 435x3@6, 465x3@7 # Right knee a little achy. 495x1@7, 515x1@8 2-count paused bench: 20kgx10, 70kg, 120kgx3, 140kgx1, 160kgx1 170kgx2@(7,7,8,8,8) 6-inch block pull: 75kgx5x2, 125kg, 175kgx3, 225kgx2 255kgx2@7, 275kgx2@7.5, 285kgx1f # Grip -- Eleiko bar. 285kgx1@10 # Grip again. 2018-08-06 (Monday) # Right Knee Pain. weight: 203.4 # Stealing from Dan's program -- too burned-out for triples. safety bar squat: 155, 245, 335x4, 425x4@7 # Tugging on right knee. 445x4@7.5, 465x4@8, 485x4@10 # Hoo. band bench: # red bands 20kgx15, 20kg+70x10, 60kg+70x5, 100kg+70x5, 120kg+70x3@6, 130kg+70x2@6 140kg+70x2@7, 145kg+70x2@7, 155kg+70x2@9, 160kg+70x2@9.5 press: 45x10x2, 95, 135, 155x4, 185x4@(7.5,7,7,7) 2018-08-03 (Friday) # Sleepy, but otherwise OK, I think! weight: 201.4 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 # Right knee pain after. 535x1, 565x3@10 # Totally to end. Knee pain after. # I guess the program just doesn't work anymore. # Should be not getting harder. Normally I'd double-down on heavy stuff. # Let's dry Dan's lighter work. 315x12@(6,7,6.5,7) beltless sldl: 135x5x2, 225, 315x3, 405x5@5, 425x5@6, 445x5@6.5, 465x5@6 2018-08-02 (Thursday) # Knee VERY painful yesterday. weight: 201.8 beltless 300 tempo squat: 45x10x2, 135, 225, 315x3 405x3@(7,6,5.5) # Felt better as sets went on. # Some right knee pain out of bottom. wide-grip bench: 20kgx10x2, 70kg, 120kgx3, 140kgx1 150kgx8@(7,7,8,7.5,8.5,8.5,9,9.25) seated db press: 45x18@(6,7) seated behind-the-neck cable tricep extension: 80x(16@6,15@7) 2018-07-31 (Tuesday) # Abs still sore! weight: 202.8 # Skipping squats -- right knee beat up & abs tired still. 2-count paused bench: 45x10x2, 135, 225, 275, 315x1, 355x1 370x3@(8,7.5,8,8,8.5) # Tired arms! band deadlift: # Green band 145x5x2, 235, 325x3, 325+250x3, 415+250x2@(7,7) 435+250x2@(7,7,7,7,8) # Upper back tired even before! Death to upper back. romanian deadlift: 315x(10,10) # Not hard, but low back at top of hip straining. 2018-07-30 (Monday) # Still a bit cranky. Right knee a bit better. Right hip hurts. squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 525x1, 555x3@(9,9.5,10) # 1s1-2r moved VERY fast. # 3s3r absolutely gave out. Low back rounded. # Right knee pain, and abs very sore from yoga yesterday -- low back # caving a bit. Abs were tired coming in today. Left calf cramp 3s3r. # Started OK, but got fatigued too quickly. paused bench: 20kgx10x2, 70kg, 110kg, 130kgx3 150kgx2@6.5, 160kgx2@6, 175kgx2@7.5 180kgx2@7.5, 185kgx2@9, 190kgx2@9.5 # 1r great, 2r grindy. close-grip bench: 150kgx4@6, 160kgx4@9 # Huh. Pathing? 165kgx4@9 # First 3 trivial, last one tired. 2018-07-27 (Friday) # Dead. Tired. No energy. weight: 202.4 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 # Pathing all weird. 545x3@(8,9,10) # Abs/back just too tired. 3s3r almost threw up. # Poor bouncing. Getting knocked. deadlift: 135x5x2, 225, 315x3, 405x1 495x2@8 # Huh? 545x2@8 # Huh. 565x2@8 # Grip. 585x2@8 # With straps. 605x2@9 # Feel fried -- stopping here. ab roller: # Knees, floor, paused. 0x(15,10,10) 2018-07-26 (Thursday) weight: 203.4 beltless 200 tempo squat: 25kgx10x2, 80kg, 130kg 180kgx4@(6,6.5,5.5) # Leaned a bit more over, not just hips. No pain 3s. # Right knee pretty sad. Feels hard. Knees need to stretch out. wide-grip bench: 20kgx10x2, 70kgx5x2, 120kgx3, 140kgx1 147.5kgx8@(6,6,7,7,7,6.5,6,9) # Got caught on unrack on last set. seated db press: 45x18@(6.5,7) seated behind-the-head tricep extension: 90x14@10, 80x(15@8.5,15@9) 2018-07-24 (Tuesday) weight: 201.8 beltless safety bar squat: 155, 245, 335x6@5, 355x6@(6.5,6.5) # Knees tender. Tough on back. 2-count paused bench: 20kgx10x2, 70kg, 120kg, 150kgx3 166kgx3@(6.5,8,8,7.5,8) # Tough on inner elbows! 6-inch block pull: 75kgx5x2, 125kg, 175kgx3, 225kgx2 255kgx2@5, 275kgx2@6, 285kgx2@7, 295x2@8 305kgx2@9 # Lower back giving out. Rounds right at start. chinups: 45x(8@7,8@6,8@7) 2018-07-23 (Monday) # 3x3 Ramp Start. weight: 202.6 squat: 20kgx10x2, 75kg, 125kg, 175kgx3, 205kgx1, 225kgx1 # Tough and right hip pain. 245kgx3@(8,8,9) # Low back on right, right knee, right hip all dead. chain close-grip bench: 20kgx10x2, 70kg, 120kg, 120kg+60x2@5, 130kg+60x2@5, 140kg+60x2@5.5 150kg+60x2@7.5, 155kg+60x2@9, 160kg+60x2@10 # First rep very fast, 2r slow. press: 45x10x2, 95, 135, 155 175x4@6.5, 185x4@(7,6,7,6.5,8) 2018-07-20 (Friday) # Last 5x5!!! weight: 203.6 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 535x5@(9,9.5,8.75,9.75,8) # Smelling chlorine on 1s4,5r. # Last set put on Waka Flocka Flame, high energy. Less waiting between reps. beltless 1.5-inch deficit deadlift: 145x5x2, 235, 325x3, 415x2 505x2@8, 525x2@8, 535x2@8, 545x2@8 555x2@8.5 # Poor QLs. OK, enough. 2018-07-19 (Thursday) # Early for Charisse's Dinner. Feeling good. weight: 202.6 beltless 2-count paused squat: 45x10x2, 135, 225, 315x3 405x3@(6.5,5) # Right hip flexor still feels like it's strianing. # Feels OK if I load outer quads. wide-grip bench: # Max legal grip. 20kgx10x2, 60kg, 10kg, 120kgx3, 140kgx1 145kgx8@(5,7,6,6,6.5,6.5,7,6.5) # Fun! Not bad. seated db press: 45x18@(7,8) 2018-07-17 (Tuesday) # Upper back sore. weight: 202.8 beltless safety bar squat: 155, 245, 335x3 385x3@6, 405x3@6, 425x3@6 # Oof! Little tough. 2-count paused bench: 20kgx10x2, 70kg, 120kg, 140kgx3 165kgx3@(7,8,7.5,7.5,8) band deadlift: # Green band 145x5x2, 235, 325x3, 325+250x1, 415+250x1 # Tough at top. 445+250x2@(8,7,7,6.5,6.5,6.5,7,8) # Straps starting with 2s. # Getting stick on thighs at top as usual. 2018-07-16 (Monday) # Last 5x5 Week! weight: 203.8 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 525x5@(8,8.5,8,9,8.5) # Nice =) Didn't DL much Friday. # Right patellar tendinitis. chain bench: 45x10x2, 135, 225, 275x3, 275+50x3@6 315+50x3@6, 335+50x3@7, 355+50x3@9.5 # Solid! Much better than last week. 365+50x2f # Close -- worth a shot! Got to ~2board height. First 2 reps great. 2018-07-13 (Friday) weight: 203.8 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 515x5@(8.5,8.25,9.25,8,8) # Need to stand medium-width. 315x10@(5,6,5,6) deadlift: 75kgx5x2, 125kg, 175kgx3, 205kgx2 225kgx2@7 # Urgh. Tired everywhere. 245kgx2@7, 255kgx2@8, 265kgx2@9.5 # Body very tired. Good place to stop. Need recovery. 2018-07-12 (Thursday) # No soreness, but tired & hips loose. weight: 204.0 beltless 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1 415x3@6 # Right knee patella hurts. 435x3@6.5, 455x3@8 wide-grip bench: # Max legal grip. 45x10x2, 135, 225, 275x3 295x8@5, 315x8@(6,6,5,5.5,6.5,6,8) # Phew! seated db press: 40x20@(4,7.5) lying tricep extension: 70x(25,25,25,25) # Pretty maximal! 2018-07-10 (Tuesday) # Depression kicking in. weight: 204.0 beltless safety bar squat: 155, 245, 335x3 # Knees tender. 385x3@6, 405x3@(6,6) 2-count paused bench: 45x10x2, 135, 225, 275x3, 315x1, 335x1 355x3@(6,6,6.5,6,6.5) 6-inch block pull: # gym belt. 135x5x2, 225, 315x3, 405x1 495x3@4, 545x3@5, 585x3@5.5, 625x3@7 655x3@7.5, 675x3@8 # Grip just fine. Upper back like whoa. 705x2@9 # Back strongish. Grip would have given out on 3r. 2018-07-09 (Monday) # Knees both tendinits, right hip weird. squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 505x5@(8,7.5,8,8,8) chain bench: 45x10x2, 135, 225, 275x3, 275+50x3@6 295+50x3@6, 315+50x3@7, 335+50x3@8.5 345+50x3@9, 355+50x3@10 # Right side giving out first. 2018-07-06 (Friday) weight: 202.6 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 495x5@(7.5,8,8.5,8,8.25) 315x10@(5,6,5,6) deadlift: 135x5x2, 225, 315x3, 405x1 495x2@5, 545x2@6, 585x2@6.5 635x2@9.5 # Nice. chinups: 45x(8@7,8@8,8@8) 2018-07-05 (Thursday) weight: 203.2 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1 455x3@7 # Stretching out right VMO! 475x3@8, 495x3@8 # Heck yes. wide-grip bench: # Max legal grip. 20kgx10x2, 70kg, 120kg, 140kgx3, 150kgx1 155kgx6@(6,6.5,7.5,6.5,7.5,9) # Longer pauses on last set? Hoo. lying tricep extension: 70x(25,25,25,25) # Hoo. 2018-07-03 (Tuesday) weight: 202.4 safety bar squat: 155, 245, 335x3 425x3@6, 445x3@7, 465x3@8 2-count paused bench: 45x10x2, 135, 225, 275x3, 315x1, 335x1 350x3@(6,6,6,6,6) band deadlift: # Green band. 135x5x2, 225, 315x3, 315+250x1, 405+250x1 # Add straps: right palm might rip. 435+250x2@(7,7.5,7.5,8,8,8.5,8,9) # Bar getting caught on upper quad. 2018-07-02 (Monday) # Scapulae sore from yoga yesterday. weight: 202.0 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 485x5@(6.5,6,6,7,7) paused bench: 45x10x2, 135, 225, 275x3, 315x1 # Sternum pain on left. 330x4@5.5, 350x4@6.5, 370x4@8.5 # No pain, but scary. 385x4@9 # Pretty touch-and-go, though! 365x5@9 # Mid-back cramp. 355x5@8, 345x5@7.5, 335x6@9 2018-06-29 (Friday) weight: 202.2 squat: 45x10x2, 135, 225, 315x3, 405x1 455x5@5, 475x5@(6.5,5.5,6,5.5) # Calf cramp on 1s. 315x10@(5,4,3,6) deadlift: # Grip on DL bar is awesome. 75kgx5x2, 125kg, 175kgx3 # Tough on low back (top of hip). 225kgx3@4, 245kgx3@7, 255kgx3@7.5 265kgx3@8, 275kgx3@9.75 # Very solid, but no more reps. 2018-06-28 (Thursday) # Low back SORE from Tuesday! weight: 202.2 beltless 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1 415x3@6.5, 435x3@6, 455x3@7 # Sore! wide-grip bench: # Max legal grip 45x10x2, 135, 225, 275x3, 315x1 325x6@(5,4.5,4.5), 335x6@(5,6,5.5) seated db press: 35x20@3, 40x20@7 lying tricep extension: 65x(25,25,25,25) # Urgh. 2018-06-26 (Tuesday) # Anniversary Monday! Yoga + Dinner. weight: 203.6 beltless safety bar squat: 155, 245, 335x3 # Some knee tendon aggravation. 385x3@6, 405x3@(6.5,7) # Erectors toasty. Mid-upper back. paused bench: 45x10x2, 135, 225, 275x3, 315x1 345x3@(4,4,5,5,5.5) 6-inch block pull: # With a loose gym belt. 75kgx5x2, 125kg, 175kgx3, 205kgx3, 225kgx3 255kgx3@5.5, 275kgx3@7.5, 285kgx3@8, 295kgx3@8.5 305kgx3@10 # Nice! Back strong, right grip slipping a bit. chinups: 45x(8@8,8@8,8@8) 2018-06-24 (Sunday) # 5x5 Ramp Begin! weight: 203.4 squat: # Back to SBDs. 45x10x2, 135, 225, 315x3, 405x1 # Felt great! 455x5@(6,5.75,6,6,6) paused bench: 45x10x2, 135, 225, 275x3 # Feels tired. 325x4@5, 345x4@5.5, 365x4@7, 380x4@9.75 # Right shoulder tired, giving out. 365x4@7.5, 345x5@6.5, 335x6@6.5 2018-06-22 (Friday) weight: 203.0 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 475x3@7, 485x5@7, 495x5@8 press: 45x10x2, 135, 155, 175x2 185x6@(7.5,7,9) beltless sldl: 135x5x2, 225, 315x3, 405x1 495x5@7.5, 455x5@(6,5.5) bench: 205x28@10 # Animal Barbell Club event AMRAP. First place! chinups: 0x20@10 # AMRAP. 2nd place. 2018-06-21 (Thursday) weight: 203.4 beltless 2-count paused squat: 45x10x2, 135, 225x3, 315x3 405x3@5, 435x3@6, 455x3@7 wide-grip bench: # Just outside rings. 45x10x2, 135x10, 225x6 275x6@4, 315x6@(5.5,6,6,6,5), 325x6@6 seated db press: 30x25@4, 35x25@8 # First ~20 reps trivial. lying tricep extension: 65x(20,15,20,20,25) chest-supported row: 45x8, 90x15@(6,6,7) # Good enough. 2018-06-19 (Tuesday) weight: 202.6 safety bar squat: 45x10x2, 155, 245, 335x3, 425x1 445x4@(5.5,5,5) # Felt really good. Great form. paused bench: 20kgx10x2, 70kg, 120kg, 140kgx1 150kgx3@(4,5,5,4,5) band deadlift: # Green band, doubled. 75kgx5, 75kg+250x5, 125kg+250x3, 175kg+250x1 190kg+250x2@(7,6.75,6,6,6,7,6,7,6,6) # Added straps second to last set. chinups: 45x8@6, 55x(8@8,8@10) 2018-06-18 (Monday) weight: 202.6 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 475x4@(5,6,6.5,7,7,8) # Last set hammies getting smoked. paused bench: 45x10x2, 135, 225, 275x3 315x4@5, 335x4@5.5, 355x4@6.5, 375x4@10 # Phew. 395x3@9.75 # Chest OK -- just felt a bit strainy. 335x5@(6,6,8) seated db press: 25x20@(5,6) # Phew! Gets tired out at the end there. 2018-06-16 (Saturday) # Garage -- Testing Chest w/ Sarah. paused bench: 45x10, 135, 225, 275x3 315x5, 335x5@6 # Some chest pain when I focused on chest. 355x3@(7,6) # OK, but just for chest testing. 2018-06-15 (Friday) # Last time at the 24 hour Van Ness. squat: 45x10, 135, 225, 315x3 415x10@(6.5,6,8) # Phew lad. 1s feeling like throwing up. # 2s right knee hurting a bit after. Floor still uneven. close-grip bench: 45x10x2, 135, 225, 275x3, 315x5 335x5@6.5, 335x3 # Pec tearing feeling again. Stopping. 2018-06-13 (Wednesday) # Van Ness 24 Again. Calves and Hams Sore. beltless 2-count paused squat: # Forgot sleeves. 45x10x2, 135, 225, 315x3 405x3@(6,5.5,5) # Low back getting some compartment syndrome. Floor uneven. feet-up close-grip bench: 45x10x2, 135x8, 225x8 # Too scary to continue. 3-count pause close-grip bench: 275x(6@7.5,6@8,6@9) seated close-grip cable row: 130x10, 180x10 220x(10@6,10@5.5) # OK. Mostly grip. 2018-06-12 (Tuesday) # Van Ness 24 Again. front squat: 45x10x2, 135, 185, 225, 275x3 315x(4@6,5@5.5,5@5) # Negligible on legs. Tough on anterior delts, mostly. beltless romanian deadlift: # Since they whine about noise. 135x10, 225x8, 315x7 # Hok grip slipping. 405x(8@7,10@7,10@6) # Grip slipping even with straps. Pump -- OK. 2018-06-11 (Monday) # SF Mozilla Trip -- 24Hr Van Ness. weight: 203.4 squat: 45x10x2, 135, 225, 315x3, 405x1 455x4@(5,5,5.5,4,5.5,5) # Floor uneven, pitched forward a bit. ~3m rests. # MUCH easier than last week's. Way less cardio death. # Right hip taking a bit of a beating. Low back too. Compartment Syndrome. close-grip bench: # Since 24-hour benches have fixed arms. 45x10x2, 135, 225, 275x3 315x8@7, 315x6@(6,6.5,6) # Got better. Some pec strain again -- a little scary. 2018-06-08 (Friday) weight: 201.4 squat: 45x10x2, 135, 225, 315x3 405x10@(6,7,8,7.75) # Belt biting skin. Squats feel good! Toasty buns. press: 45x10x2, 95, 115, 135, 165x5@6 185x5@(6,6,6,6) beltless 4-inch deficit deadlift: 135, 155kgx3, 205kgx3@6, 210kgx3@6, 215kgx3@6.5 225kgx3@5, 235kgx3@7, 245kgx3@7.5 255kgx3@8.5 # Hoo boy! Hoo boy. 2018-06-07 (Thursday) weight: 201.8 beltless 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1 435x3@(6.5,7,7) # 3s3r 8-count pause. FUN! paused chain bench: 45x10x2, 135, 225, 275x3 275+40x4@5.5, 295+40x4@5, 315+40x4@6 335+40x4@10 # Uhh... controlled, but suddenly MUCH harder. tempo db bench: 45x10, 75x10@(3,2,6,6.5) # Very slow. Such control. 2018-06-05 (Tuesday) weight: 202.0 safety bar squat: 155, 245, 335x3 425x4@(5,5,5) # Very painful throat due to rising vomit. paused bench: 20kgx10x2, 60kg, 100kg, 120kgx3 145kgx3@(4,4,4,4,4,4) # Feels better each set. Really good. band deadlift: # Green bands, doubled. 75kg, 75kg+250x3, 125kg+250x3, 175kg+250x1 185kg+250x2@(5,6,5.5,5,5,7,7,7) # Added straps on 3,4s. chinups: 45x(10@8.5,8@8.5,8@9) 2018-06-04 (Monday) weight: 199.8 squat: 45x10x2, 135, 225, 315x3, 405x1 # Right knee/hip iffy. 435x4@(4,5.5,6,6,5.5,6) # Low rest between sets (2-3 min). paused bench: 45x10x2, 135, 225, 275x3 315x4@5, 335x4@5, 355x4@6.5, 375x4@8.75 385x4@10 # First 3 easy, last one grindy. 335x8@10 # First 7 easy. Phew! press: 45x10, 95, 135, 155x5@4, 175x5@5 185x5@(6.5,6.5,6.5) 2018-06-01 (Friday) weight: 200.4 beltless squat: 45x10x2, 135, 225, 315x3, 405x1 425x8@(6,7,8) # Feels slow and tired. Need a rest? deadlift: 135x5x2, 225, 315x3, 405x1, 495x1 525x4@(6,5,5,5.5,6) chinups: 45x(8@7,8@8,8@8.5) ab roller: # Toes, floor, belt. 0x(6@7.5,6@8) 2018-05-31 (Thursday) weight: 200.6 beltless 2-count paused squat: 45x10x2, 155, 245, 335x3 425x3@(6,5.5,5.5) # Trying to push faster while keeping tight loading. paused bench: 45x10x2, 135, 225, 275x3, 315x3 330x8@(8.5,9,10) close-grip bench: 275x6@5, 295x6@5 315x6@(7.5,8) lying tricep extension: 65x15, 115x10@(6,6) # Tough on left elbow. 2018-05-29 (Tuesday) safety bar squat: 155, 245, 335x3 385x6@5.5, 405x6@6, 425x6@7.5 paused bench: 45x10x2, 135, 225, 275x3 315x3@(4,3,4,4,4) beltless sldl: 135x5x2, 225, 315x3 405x6@5, 425x6@5.5, 455x6@(6.5,6) # Nice! 2018-05-28 (Monday) # Feel extremely weak today. Early. ~2PM. weight: 200.6 beltless squat: 45x10x2, 135, 225, 315x3, 405x1 455x1 # Some quad pain. Slow. 495x1@7.5 # Ugh. 525x1@9 # Hm. 425x8@(8,6,7) # In the rack by the wall -- keep falling forward. Floor not level? paused bench: 45x10x2, 135, 225, 275x3, 315x1 325x8@(8,7.5,8.75) 2018-05-25 (Friday) # Training ~1PM -- BBBC closes at 5. beltless squat: 45x10x2, 135, 225, 315x3 415x8@(5.5,5.5,6.75,7.5,8) # Nice! beltless deadlift: 135x5x2, 225, 315x3, 405x1 495x5@(6,5.5,6) seated close-grip cable row: 200x9@(5,5,6) 2018-05-24 (Thursday) weight: 201.4 beltless 2-count paused squat: 45x10x2, 135, 225, 315x3 405x3@5, 415x3@6.5, 425x3@6.5 # WAY too much rest. paused bench: 45x10x2, 135, 225, 275x3 320x8@(7.5,7,9) # Very hesitant due to Tuesday pain, but was OK. 2018-05-22 (Tuesday) weight: 202.6 safety bar squat: 155, 245, 335x3 375x6@5, 395x6@6, 425x6@7 # Upper back toasty. paused bench: 45x10x2, 135, 225, 275x3, 315x1 355x3@(6,7) # Something snapped in sternum on 2s3r. Hurts to unrack now. 315x3@6 # Sternum feels weird. # Should keep in pec by arms, not by sternum. # No pain to the touch, but unracking hurts. Sigh. 2018-05-21 (Monday) # After biking for ~40 minutes to get parts to fix motorcycle. weight: 202.6 beltless squat: 45x10x2, 135, 225, 315x5 405x8@(6,6.25,6.25,7,6.5) # =) TONS of rest. 15-20m between. paused bench: 45x10x2, 135, 225, 275x3 320x8@(6,7.5,7,9) seated close-grip cable row: 200x10@(7,7,7) 2018-05-18 (Friday) # Signed up for Boss of Bosses 5, August 24th. weight: 202.0 beltless squat: 45x10x2, 135, 225, 315x5 405x8@(6.5,7,7,7.5) # Sets getting better: fuller hip. deadlift: 135, 225, 315, 405x3 505x5@(5,5.5,5.5), 510x5@6 # 5-count hold last set last rep. Solid grip. seated close-grip cable row: 140x15@5.5, 190x10@5, 240x8@(7.5,8), 240x5@8 2018-05-17 (Thursday) # Hamstrings very sore, especially right. weight: 203.4 beltless 2-count paused squat: 45x10x2, 135, 225, 315x3 365x3@5.5, 385x3@5.5, 405x4@6 paused bench: 45x10x2, 135, 225, 275x3 315x8@(6,7,7.5,8) 2018-05-15 (Tuesday) # Sore hammies. weight: 202.2 safety bar squat: 155, 245, 335x6@5 355x6@4, 375x6@5.5, 395x6@7 # OK. press: 45x10x2, 95, 115, 135, 155x3, 175x2 185x6@(7.5,7.75,8) # Much harder on left. beltless sldl: 70kgx5x2, 120kg, 170kgx5@5, 180kgx5@5.5 190kgx5@5, 200kgx5@6 # OK, grip a bit weird. Too much in fingers? seated behind-the-head tricep extension: 100x12@4, 110x10@(6.5,7) # A+ 2018-05-14 (Monday) # Deload week! Sore but happy. Motivated. weight: 200.6 beltless squat: 45x10x2, 135, 225, 315x5@4 405x8@(5.5,6.5,7) # Careful reps. Glute + low back dominant. paused bench: 45x10x2, 135, 225, 275x3 315x8@(6.5,7,8) # Not bad! Tough on chest. close-grip seated cable row: 100x10@3, 140x8@3, 180x8@4 200x8@(5.5,4,5.5,6) # Maxed out machine. dips: 0x(20,20) # Very easy. Collar bone feels tight. 2018-05-11 (Friday) weight: 200.4 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1, 525x1, 555x1 585x2@(9,9.5) # Zero knee pain. deadlift: 75kgx5x2, 125kgx5x2, 175kgx3, 205kgx1, 225kgx1 255kgx1, 275kgx1 # Very fast. 300kgx1@9 # Hell yes. PR. 310kgx1@10 # Very strong. Grip held. PR. # With grip -- not taking breath at top, being very careful to set # correctly. Making sure callous already pressed toward fingers, and # gripping a little more "over" so that the calluses are more under the bar # vertically. 2018-05-10 (Thursday) # Tearing feeling near left bicep yesterday. weight: 201.4 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1 425x3@(6,5.5,6) # 3s3r held 4-count. Easy. paused bench: 45x10x2, 135, 225, 275x3, 315x1, 335x1, 355x1 375x1@8.5 # Mis-pathed a bit, slow top 50%. Bicep OK. 395x1@8 # Better pathing. Strong. On that little-decline bench. 405x1@8.5 415x1@9.5 # A little tired. Got lax at bottom. Phoned it in. 335x5@(5.5,6.25,6.5,7,7) 2018-05-08 (Tuesday) press: 45x10x2, 95, 135, 155x3, 175x2 180x6@(5.5,7,7,8) # Hurting left branchioradialis. safety bar squat: 155, 245, 335x3, 385x2 435x5@(7.5,7,7.5) # Tough on abs. Knees OK. chinups: 45x5@5 # Upper back tired. 90x5@10 # Cool. 2018-05-07 (Monday) # Feel fine, but bar very heavy on back! weight: 202.2 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1, 545x1 # Pain left VMO. 570x2@(9.5,10) # 1s2r fell forward a bit. 2s non-maximal, but no more reps. paused bench: 45x10x2, 135, 225, 275x3, 315x1, 335x1 365x1@6.5 2-count paused bench: 320x6@(6.5,6.5,7,9) # Hoo! Good pauses. 202 tempo wide-grip seated cable row: 110x10@(4,5,4) 2018-05-04 (Friday) weight: 200.4 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1, 525x1 555x3@(8.5,10) # Too hard. Should have been doubles. # Left brachioradialis VERY hollow, hard to use arm. # Somewhere at end of 3rd week of triples, it peters out. 555x3@9 # Much stronger than last set. Better pathing. deadlift: 225, 175kgx5, 205kgx3, 225kgx1, 255kgx1 # Beltless. 275kgx1@7.5 # Grip tough, not stable. Need to grip less in fingers. 290kgx2@10 # 2nd rep deadlift lock out, right side grip opened. # Bar bounced left after 1r and had to re-grip, was weaker. chinups: 45x(10@8,8@8,8@8) 2018-05-03 (Thursday) weight: 201.4 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 505x1@8.5 # OK. Minor pain in outside of left quad, above patella. 465x2@(8,8) paused bench: 20kgx10x2, 70kg, 120kg, 140kgx3, 150kgx1, 160kgx1 170kgx1@7.5, 180kgx1@8 150kgx5@(6,6.5,7.25,7.5) # ~5m rests. 2018-05-01 (Tuesday) press: 45x10x2, 95x8, 135x6, 155x5 175x5@7.5, 185x5@7, 205x3@8, 215x1@8.75 225x1@8.75 # Well, that was good. 235xf # Got a little over nose height. 175x6@(6,6.5,7,9) # Passed out at top of 4s6r, woke up re-racking. Scary. safety bar squat: 155x5x2, 245, 335x3, 385x2, 385x3 425x5@(7,7.5,8) # Tough on upper back and abs. Because of press? 2018-04-30 (Monday) # Tired all weekend. Deadlifts? weight: 201.4 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1, 525x1 545x3@(7.75,8.5,9.33) # Some left quad tendon pain on the left side. # That used to occur with heavy singles. 2s pain-free. Really good form, # a little witer stance (0.5"). paused bench: 45x10x2, 135, 225, 275x3, 315x1 # On bad bench. Hurts a bit. 335x1, 355x1, 375x1 395x1@8, 405x1@9.5 2-count paused bench: 315x(7@8,6@8.5,6@8) 202 tempo wide-grip seated cable row: 100x(10@7,10@6,10@5.5) 2018-04-27 (Friday) weight: 201.0 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 535x3@(7.25,8.5,9) # Very strong and good pathing -- just fatigued muscularly. deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx3, 220kgx1, 250kgx1 270kgx1@7 280kgx3@8 # E1RM 720. No straps -- grip solid. chinups: 45x(8@10,8@8,8@8) 2018-04-26 (Thursday) weight: 201.8 beltless 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 495x1@9 455x2@(8,7.5) # Left quad tendon a little upset. paused bench: 20kgx10x2, 70kg, 120kg, 140kgx3, 150kgx1, 160kgx1 170kgx1@7.5, 185kgx1@8, 192.5kgx1@9.5 # Slow. Good pause. chain bench: 145kg+80x(3@9,3@8.5,3@10f) # Oof. chest press: 140x15, 160x15, 170x(15@6,15@6.5,15@7.5) 2018-04-24 (Tuesday) weight: 199.8 safety bar squat: 155, 245, 335 405x6@5.5, 425x6@(8,8.5) # OK. Mid-upper back tired. paused bench: 45x10x2, 135, 225, 275x3, 315x1 335x3@(6,6,6,6,6) # Longer pauses than normal. sldl: 70kgx5x2, 120kg, 170kgx3, 200kgx1 # Stumbled at top. 220kgx5@(6,7.5) # Pretty tired. Probably good enough. ab roller: # Toes, floor, belt. 0x(6@6,6@6,6@6) 2018-04-23 (Monday) # Back at BBBC, normal schedule. weight: 199.8 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 525x3@(7.5,8,8.25) paused bench: 45x10x2, 135, 225, 275x3, 315x1, 335x1, 355x1 370x3@(7.5,8,9.5) # Urgh. 335x5@(7,6.5) # Feel out of shape. 2018-04-21 (Saturday) # Back in CA, with Sarah! weight: 201.0 paused bench: 20kgx10x2, 70kg, 100kg, 120kgx3, 140kgx1, 150kgx1, 160kgx1 165kgx3@7, 170kgx3@7, 175kgx3@9.5 # Urgh! # Weak triceps, I think -- time for some chains? 180kgx3@10 # Oof! 170kgx3@9 # Oof. press: 45x10x2, 95, 135, 155 # A little back pinching. 175x5, 185x5@(7,8.5,9) # Stabilization tricky on last set. # Feels pretty awkward. Shaky at top. 2018-04-18 (Wednesday) # In Paris, with Max! beltless squat: 20kgx10x2, 60kg, 100kg, 140kgx3, 180kgx1, 200kgx1, 220kgx1 232.5kgx3@(7.5,9,8.5) paused bench: 20kgx10x2, 60kg, 100kg, 140kgx3, 155kgx1 165kgx3@(7.5,9.5) # Issues with hitting hooks on equipment. Strained right pec. 2018-04-13 (Friday) # Early training. Sarah very upset (scheduling). weight: 204.2 beltless squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 505x3@(7.5,7,8) # Nice! Felt very solid at bottom, no flailing. deadlift: 135x5x2, 225, 315x3, 405x1, 495x1 # Grip good. 545x1, 585x5@8 # No straps!!! Grip about to end, but very strong & not opening. ab roller: # Toes, floor, belt. 0x(8@7,8@7,8@7) 2018-04-12 (Thursday) beltless 2-count paused squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1, 455x1 495x1@8, 515x1@9 # Easy on legs, tough on back! 425x3@(6,5.5) # OK. Low back tired. paused bench: 20kgx10x2, 70kg, 100kg, 120kgx3, 140kgx3, 160kgx1 175kgx3@7.5 # Pec tendons very sore today. 160kgx4@(6,5.5,5.5), 160kgx6@8.5 seated hammer curl: 25x(15,15) # Good enough for a pump. 2018-04-10 (Tuesday) weight: 203.4 paused bench: 20kgx10x2, 70kg, 100kg, 120kgx3, 140kgx3, 150kgx1 160kgx3@(6,7,7,6.5,7) safety bar squat: 155, 245, 335x3 365x8@5 # But upper back barely holding on -- from bench? 385x8@8 # Urgh, butt tired. 405x8@7 # Hell yeah! # No DL -- back fried. ab roller: # Toes, floor, belt. 0x(8@6,8@6,8@6.5) 2018-04-09 (Monday) weight: 202.0 beltless squat: # Stabbing in left knee when uncracked. 45x10x2, 135, 225, 315x3, 405x1, 455x1 495x5@(8.5,8.5,9,8,8.5) # 15m rests. Bracing got bunch better as sets went on. # Treat abs and posterior chain by hip as one unit. Big PR, very happy. paused bench: 45x10x2, 135, 225, 275x3, 315x1, 335x1 350x5@(6,7,7,8,7) 2018-04-06 (Friday) # Medium sleep. beltless squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 485x5@(8,8,8.5,9.25,9) # Underwear ripped on 4s. deadlift: 135, 225, 315x3, 405x1, 455x1, 495x1 545x(f,f) # Due to thumbs -- trying hook grip. Back to mixed grip. 545x1, 585x1, 635x1@10 # Not fully locked out. Grip opening at top. Strong back. 565x5@7 # Straps. ab roller: # Toes, floor, belt. 0x(8@7,8@7) 2018-04-05 (Thursday) # Post-sickness very runny nose state. Breathing painful. beltless 2-count paused squat: 45x10x2, 135, 225, 315x3 415x3@6, 435x3@6.5, 455x3@10 # Last rep 3s3r paused 8-count. # Strained something in left trap, in neck, by spine. paused bench: 20kgx10x2, 70kg, 120kg, 140kgx3, 160kgx1 172.5kgx3@7 # Nice. Neck strained before/after though. 157.5kgx5@(6,5.5,5.5,7,7.5) seated behind-the-head tricep extension: 120x8@(6,5,6) 2018-04-03 (Tuesday) safety bar squat: 155, 245, 335x3 355x8@6, 375x8@6.5, 395x8@7.5 paused bench: 45x10x2, 135, 225, 275x3, 315x1 340x3@(5.5,5.5,5,5.5,5) sldl: 135x5x2, 225, 325, 405x1, 455x1 # Hook grip. 485x3 # Hook grip -- that hurt a bit. 485x5@(6.5,6) # OK. Mixed grip. Keeping easy. chinups: 55x(8@9,8@8,8@9) ab roller: # Toes, floor, belt. 0x(6@7,6@6,6@7) 2018-04-02 (Monday) # Sick, still training though. weight: 201.4 beltless squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 475x5@(7.5,7,7.5,8,8) # Last set really focused on tight abs. MUCH better. # Took 15 minute rests. Tough! Sick, you know! paused bench: 45x10x2, 135, 225, 275x3, 315x1 340x6@(6,6,7,7.5,9) 2018-03-30 (Friday) # Bike ride + rolling. weight: 202.2 beltless squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 465x5@(7,6.5,7.5,8,8) # Nice! No pain, some tugging on left knee. deadlift: 135x5x2, 225, 315x3, 405x1, 455x1 495x5@6 # Back very strong, but left hand opening. 515x5@7 # Grip crap. Tried carefully, just got nothing. 545x6@7 # Straps. Well, back is super fucking strong. Good for 700. Grip is bad. deadlift hold: # Mixed-grip. 315x30 # seconds. Left elbow bent a little, hurting. Grip just about giving out. 225x20 # Hook grip. Ow, ow ow ow. 2018-03-29 (Thursday) # MRIs found nothing. Knees in great shape. weight: 202.6 beltless 2-count paused squat: 45x10x2, 135, 225, 315x3, 365x1 405x3@6.5, 425x3@7.5, 445x3@8.5 paused bench: 20kgx10x2, 70kg, 100kg, 120kgx3, 140kgx1, 160kgx1 170kgx3@8 chain bench: 130kg+70x5@(6,6.5,7,9) # Tough at top on last set. seated behind-the-head tricep extension: 110x10@6, 120x8@(6,7) 2018-03-27 (Tuesday) weight: 203.2 safety bar squat: 155, 245 345x8@6, 365x8@6.5, 385x8@7.5 paused bench: 45x10x2, 135, 225, 275x3, 315x1 335x3@(5,4,5,5,5) sldl: 135x5x2, 225x6, 315x3, 405x1 475x6@6 # Grip slipping -- didn't chalk well. Got tinnitus in left ear. 495x5@9 # Grip just not holding. 495x6@7 # Ugh, still grip. ab roller: # Toes, floor, belt. 0x(6@6,6@6,6@8) # 3s something felt wrong. Ab over-strained? 2018-03-26 (Monday) weight: 202.0 beltless squat: 45x10x2, 135, 225, 315x3, 405x1 455x5@(7.5,7,7.5,8,9) # No pain but also no CNS. paused bench: 45x10x2, 135, 225, 275x3, 315x1 335x6@(6,6,6,6.5,7) 2018-03-23 (Friday) weight: 202.6 beltless squat: 45x10x2, 135, 225, 315x3, 405x1 445x5@(6.5,6.5,6,7,6.5) # Not bad RPEs. Friday better than Monday. deadlift: # Right QL feels weird. 75kgx5x2, 125kg, 175kgx3, 225kgx1 255kgx1@7.5, 275kgx1@7.5, 285kgx1@7.5 # Held 5-count. Nice! chain deadlift: 200kg+80x5@4, 220kg+80x5@(6.5,7.5) # Some tugging on left tibial tuberosity -- good stopping point. chinups: 45x(8@8,8@7,8@8) ab roller: # Toes, floor, with belt. 0x(6@5,6@6,6@7.5) # Got a headache after. Tough! 2018-03-22 (Thursday) # MRIs scheduled for next week. weight: 203.2 beltless 2-count paused squat: 45x10x2, 135, 225, 315x3, 365x1 385x3@6, 405x3@6.5, 425x3@10 # Held 12-count, pretty EZ. No pain! paused bench: 45x10x2, 135, 225, 275x3, 315x1, 335x1, 355x1 375x4@9.75 # Right side weird again. 335x5@(6,6,6,7) 2018-03-20 (Tuesday) weight: 201.2 safety bar squat: 155x5, 245x5 335x8@6, 355x8@6, 375x8@6 paused bench: 20kgx10x2, 70kg, 120kg, 140kgx1 150kgx3@(4,4,4,4,4.5) sldl: 135x6x2, 225, 315, 405x3 455x8@5.5, 475x8@6.5, 495x6@6.5 ab roller: # Incline, #2 from bottom. 0x(6@6,8@6,8@7) # With belt -- completely takes out back pain. 2018-03-19 (Monday) # Allergies. A little dizzy. weight: 201.0 beltless squat: 135x5x2, 225, 315x3, 405x1 435x5@(7,6.5,7.5,7,8) # Was sleepy all day! No knee pain. paused bench: 45x10x2, 135, 225, 275x3, 315x1 # Back OK, right shoulder hurts a bit. 325x7@(6,6.5,7,6.5) 2018-03-16 (Friday) # Left knee pain inferior to patella. Stabbing. weight: 201.6 beltless squat: 45x10x2, 135, 225, 315x1, 365x1, 405x1 425x5@(6.5,6,6,6,6) # 1s sloppy. 3s kept in butt, LEAN OVER! # Squeeze whole glute/ham tie-in, at bottom and around to the outer side. # And stretch adductor the day before. deadlift: 135x5x2, 225, 315x3, 405x1, 495x1, 545x1 585x1@7, 615x1@7.5 # VERY fast, held 3-count. 495x5@(5,4.5,5.5) # Grip was OK -- just was holding it too much in fingers. # Back feels a little weird: skipping accessories. 2018-03-15 (Thursday) # Left groin still weird. beltless 2-count paused squat: 45x10x2, 135, 225 # Intense left knee stabbing pain. Went away after "flossing." 315x3, 365x1 385x3@6.5, 405x3@6.5, 425x3@10 # 3r held 10-count, pretty maximal. paused bench: 45x10x2, 135, 225, 275x3, 315x1, 335x1, 355x1 365x6@10 # Right shoulder giving out first. Tough to arch due to back pinching. chain bench: 275+70x5@(6,6,7,7.5) # Left knee still giving sharp stabs, even with bodyweight. 2018-03-13 (Tuesday) weight: 200.8 safety squat bar: 155x5, 245x5, 295x3 315x8@5, 335x8@6, 355x8@6 paused bench: 20kgx10x2, 70kg, 120kgx3 145kgx3@(5,4,5,4,4) sldl: 75kgx5x2, 125kg, 175kgx3 195kgx8@6, 205kgx8@6, 215kgx8@7 # Nice. More in hams. pullups: 50x(8@9,6@8,6@9) 2018-03-12 (Monday) # Left adductor/hip weird. weight: 200.4 beltless squat: 45x10x2, 135, 225, 315x3, 405x1 # Kind of hard =/ 415x5@(5,6,6.5,6,6) # Zero pain, kept in butt, pushed HARD. Great! # 1s in knees, pain. 2s in butt, no pain. paused bench: 45x10x2, 135, 225, 275x3 320x8@(7,7.5,8,8.5) close-grip cable row: 90x15, 140x15@(5,5,6) 2018-03-09 (Friday) weight: 203.0 beltless squat: 45x10x2, 135, 225, 315x3 # Feels locked-in! 405x5@(6,5.5,5,5,5) # Getting better & better. # Some stabbing pains in right quad after. deadlift: # With belt. 75kgx5x2, 125kg, 175kgx3, 205kgx1 # Feels slow. 225kgx1, 255kgx1@7.5 # Held 4-count, grip not great. E1RM ~610. 215kgx5@(5,5.5,5.5) chinups: 45x(8@7,8@7), 50x(8@8.5) # Left chest pulling on middle of ribcage. Hurts. # Tried ab roller -- back immediately pinched. Nope. leg raise: 0x(12,12,12) 2018-03-08 (Thursday) # Little sleep. Sarah stressed. beltless 2-count paused squat: 45x10x2, 135, 225, 315x3 365x3@6, 385x3@6.5, 405x3@10 # 3s3r 10-count pause. paused bench: 45x10x2, 135, 225 # Mid-back pinching. 275x3 315x8@(7,6,7) # OK =) Benching in the white rack. Back weird. Can't do leg drive. seated behind-the-head tricep extension: 110x11@(6,6,6) # Tendons felt better after! 2018-03-06 (Tuesday) weight: 201.8 safety bar squat: 155x5, 245x5 295x8@(4,4) # OK. A little out of breath. paused bench: 20kgx10x2, 70kgx5, 120kgx5 145kgx3@(4,4.5,4,3.5,4.5) sldl: 135x5x2, 225, 315x3 405x8@5, 425x8@6, 445x8@6 pullups: 45x(8@8,7@9,6@10) ab roller: # Toes, floor. 20x(6@7) # Mid-back vertebra pinched. 0x(8@7) # Abs sore & don't want injury. Stopping. 2018-03-05 (Monday) # Start Meet Prep for Boss of Bosses V in August. beltless squat: 45x10x2, 135, 225, 315x3, 405x5@(5,5,6,5.5,6) paused bench: 45x10x2, 135, 225, 275x3 315x8@(6.5,6.5,6.75,8) # Right side giving out first. close-grip cable row: 90x15@5, 140x15@(7,5,6) 2018-03-02 (Friday) squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 495x1 # Accidentally paused... Huh. 545x1@8.5 # OK. No searing pain -- but quads tight after. Low E1RM, but OK! 465x5@(7,7,7) # Need to not lean over so much. deadlift: # Left QL and mid-back weird from belttless yesterday. Tenuous. 135x5x2, 225, 315x3, 405x1, 455x1 495x5@(5,6,6) chinups: 45x(8@8.5,8@8,8@8) ab roller: # Toes, floor 15x(5@6,5@6.5,5@7) # Bottom lower back taking a beating. Needs ice & decompression. # If I keep doing beltless stuff, back may get injured. 2018-03-01 (Thursday) weight: 200.6 beltless chain squat: 45x10x2, 135, 225, 315x3 315+80x5@4.5, 365+80x5@5.5, 385+80x5@7.5, 405+80x5@8.5 # PR! paused bench: 20kgx10x2, 70kg, 120kg, 140kgx3, 150kgx1 # Shoulders bothersome. 160kgx1, 170kgx1, 180kgx1, 185kgx3@9.5 # Butt would raise. close-grip bench: 160kgx5@(8,10) # Good enough, RIP me. seated behind-the-head tricep extension: 100x10@5, 110x10@6, 120x10@(7,8) 2018-02-27 (Tuesday) # Very tired. A little grumpy. weight: 201.8 beltless 2-count paused squat: 45x10x2, 135, 225, 315x3 # Some right knee pain: cracking. 365x3@6, 385x3@6, 405x3@10 # 3r last set held 10-count. Pretty easy. paused bench: 45x10x2, 135, 225, 275x3, 315x1, 335x1, 355x1 365x3@(6.5,7,7,6.75,7) sldl: 135x5x2 # Headache! 225, 315x3 405x8@6 # Tough on mid-back erectors (traps?). 455x6@6.5, 475x6@6, 495x6@6.5 # Should bend over more. Tougher. ab roller: # Toes, floor. 10x(5@6,5@6,5@6.5) 2018-02-26 (Monday) weight: 201.0 beltless squat: 45x10x2, 135, 225, 315x3 375x5@4.5, 395x5@5, 415x5@5.5, 435x5@6, 455x5@8 # Oof! paused bench: 45x10x2, 135, 225, 275x3, 315x1, 335x1, 355x1, 375x1 390x4@(7.75) # Great! 365x4@(7,7,7.5,8.5) 2018-02-23 (Friday) # Backyard Barbell in San Jose. squat: 20kgx5x2, 70kg, 120kg, 170kgx3, 200kgx1 # Minor stabbing in right knee. 220kgx1@5 # Felt so comfy. Like Jesse Norris'! 240kgx1@7 # Or so. Minor knee pain but very solid at bottom. 205kgx6@(6.5,7,7) # Falling forward 2s4r and 2s6r. deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1, 250kgx1 270kgx1@7.5 # Held 5-count. Dehydrated -- passing out a bit. 220kgx5@(5.5,6,6) # Easy volume =) ab roller: # From toes, on floor. 0x(6@5,6,6) # Roller is bumpy, like a rumble roller. 2018-02-22 (Thursday) weight: 201.6 beltless chain squat: 45x10x2, 135, 225, 225+80x5, 315+80x5@5 365+80x5@(6.5,6), 385+80x5@7 paused bench: 45x10x2, 135, 225, 275x3, 315x1 # Shoulder tendons feeling off. 335x1, 355x1, 375x1, 390x3@7.5 # Tendons feels stretched out & better! close-grip bench: 345x6@(8,8), 345x5@8.5, 315x8@8.5 2018-02-20 (Tuesday) # Sore obliques! weight: 201.4 beltless 2-count paused squat: 45x10x2, 135, 225, 315x3@5, 335x3@4, 365x3@5, 385x3@10 # Very easy. Last rep 10-count. # No knee pain! New form with squeezing hams under knees works great. paused bench: 45x10x2, 135, 225, 275x3, 315x1, 335x1, 355x1 367.5x3@(6.5,6.5,7,7,6.5) sldl: 135x6x2, 225x6, 315x5 405x8@6, 445x6@6, 465x6@6, 485x6@6 # Nice. Upper back sore. # Skipping pullups -- time & back already toasty. ab roller: # From toes, on floor. 0x(6@5,6@5.5,6@6) # Nice! Good day. 4.5 hours of training, though! 2018-02-19 (Monday) # Lots of rolling over weekend. weight: 200.2 beltless squat: 45x10x2, 135, 225, 315x5 365x5@5, 385x5@5.5, 405x5@7, 425x5@7.5, 445x5@8 # Ugh. # Knees hurting a bit at bottom. Less paing if squeezing everything. ghr: 3x10 paused bench: 45x10x2, 135, 225, 275x3, 315x1, 335x1, 355x1 380x4@8.5 # Butt coming up a bit. Right side a bit hurting. 357.5x5@(7,7.5,9) # Right shoulder pain on 3s. Something in anterior. Hurts to touch. 345x5@7 # Good with Sarah's handoff. No pain. 2018-02-16 (Friday) # Sarah's Birthday =) weight: 201.0 squat: # Trying asymmetric stance to reduce effective right femur length. 45x10x2, 135x5x2, 225x5x2, 315x3x2, 315x5 # Paused. 405x1, 455x1, 495x1x4 # OK -- take wider grip (2nd finger). Thanks Anand! 405x1x2 # Lat imbalanca may be from mixed grip -- try switching hands. chinups: 45x(8@9,8@8,8@8.5) # Longer reps than usual (more ROM). ab roller: # From toes, on floor. 0x(6@7,6@7) 2018-02-15 (Thursday) weight: 202.0 200 tempo squat: # In Chucks -- wider stance. Feels good! 45x10x2, 135, 225, 315x3, 405x1 455x3@(5.5,8,9), 405x3@7, 405x3x4 # Checking form. Bad. Shoulder dip. # Some keep pain on the first set, but less than usual. # Too damn painful. Stopping squatting, I guess. paused bench: 45x10x2, 135, 225, 275x3, 315x1, 335x1 160kgx1, 167.5kgx4@7, 175kgx4@7.5 # OK. Pecs tight. Butt up. 160kgx5@(7.5,7.5,8) # Back hurting. 2018-02-13 (Tuesday) weight: 200.2 paused bench: 20kgx10x2, 60kg, 100kg, 120kgx3, 140kgx1, 150kgx1, 160kgx1 166kgx3@(6,6.5,6.5,7,6.5) # Too much rest. beltless 1.5-inch deficit deadlift: 75kgx5x2, 125kg, 175kg 205kgx5@(5.5,5), 215kgx5@(5.5,6) # Too much rest? Quad tenuously holding on. pullups: 45x(8@8.5,8@9,7@9.5) ab roller: # From toes, on floor. 0x(6@6.5,6@7) # That feels like enough. 2018-02-12 (Monday) weight: 202.0 squat: 20kgx10x2, 75kg, 125kg, 175kgx3, 205kgx1, 225kgx1 250kgx1@8 # Quad tendon painful after, like last week, but a little less. 237.5kgx3@9 # Not good. Knee pain, and all reps different. 230kgx3@(8,8) # Shitty & knee pain. Keeping volume low. paused bench: 45x10x2, 135, 225, 275x3, 315x1, 335x1, 355x1 375x4@6.75 # Nice. 355x5@(6.5,7,7.5,8) # Oof! So it is. # Did some breathing squats with 1plate. Felt better in adductors after. 2018-02-09 (Friday) # Upper Back Tired. weight: 202.0 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 # A little slow. Scared to push. 515x3@7 # Hell yes! Basically no pain. Weird. 495x4@(7.5,7.75) # Nice. deadlift: 75kgx5x2, 125kg, 175kgx3, 205kgx1, 225kgx1 255kgx1@6 245kgx4@(6.5,7,7) # Grip not great. Not really squeezing though. chinups: 45x(8@8,8@7,8@7.5) # Hell yes!! ab roller: # incline, #1 from bottom 0x(6@7,6@7,6@7) 2018-02-08 (Thursday) # DEAD tired. Allergies too! weight: 201.6 200 tempo squat: 45x10x2, 135, 225, 315x3, 405x1 455x3@(7,6.5,7,7.5,7.5) # Squats feel real heavy. Knees unhappy. paused bench: 20kgx10x2, 75kg, 125kgx4, 145kgx2, 155kgx1 # Sore shoulders. 167.5kgx5@7 # Accidental misload -- meant 162.5, forgot about collars. 172.5kgx5@7.5 # Hell yes. Butt came up a little. 158.5kgx5@(7,7,8) seated behind-the-head tricep extension: 120x10@(6,5,6) 2018-02-06 (Tuesday) # Legs fatigued. weight: 202.2 paused bench: 45x10x2, 135, 225, 275x3, 315x1, 345x1 362.5x3@(5.5,6,6,6.5,6.5) # Sleepy! band deadlift: 135x5x2, 225, 315x3, 405x1, 405+200x1 445+200x5@7 # Upper back KO'd by 5-sec hold at end. 425+200x5@(6,6,6.5,6.5) pullups: 35x(8@7,8@6.5,8@8) ab roller: # incline, #1 from bottom 0x(6@6.5,6@7,6@7.5) 2018-02-05 (Monday) # Knee Tendinitis Now. weight: 202.4 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 # Hurts. VMOs + left adductor. 545x1@8.5 # Searing pain in both patellas after rep. # Taking it easy -- clearly a bad place to be in. 505x3@8 # Ugh, but hurt less. 485x3@(7,6,7,6,6.5) # 2s no pain: hips more forward. And again on 3s! paused bench: 45x10x2, 135, 225, 275x3, 315x1, 335x1, 355x1 # Some right bicep pain. 370x5@7.5 # Dang, good. Right shoulder weird after. 352.5x5@(6,6.5,7.25,7,7,8) # Shirtless, doing a bit of Spoto press to avoid pain. 2018-02-02 (Friday) # Tirde. Early training for Sarah. weight: 201.6 squat: 20kgx10x2, 60kg, 100kg, 140kgx3, 180kgx1 197.5kgx8@(7,7.25,7.5) # Much harder than last week, and VMOs really tight. deadlift: # ugh tired 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 250kgx1@7 # ugh, pretty heavy 240kgx5@(7,7.75,7.5) # Soft lockouts, really very tired. ab roller: # incline, #2 from bottom 0x(6@7,6@7,6@7) 2018-02-01 (Thursday) # Left Adductor Weird weight: 201.4 200 tempo squat: 45x10x2, 135, 225, 315x3, 405x1 455x3@(6,7,6,6,6.5) # Right knee and left adductor painful. paused bench: 45x10x2, 135, 225, 275x3, 315x1, 335x1 # Right chest spasming. 355x5@6.5, 370x5@7.75 # First 4 great, 5th pathed weird. Still spasms. 345x5@(6,6,6,6.5,7) # Held together. Tight chest! seated behind-the-head tricep extension: 100x12@4, 120x10@(7,6.5,7.5) 2018-01-30 (Tuesday) weight: 202.4 paused bench: 45x10x2, 135, 225, 275x3, 315x1, 335x1 # Feels REAL good. 357.5x3@(5.5,5.5,5.5,6,6.5) 2-count paused-off-floor deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1 # Feels good today. 225kgx4@7.5 # Had to stop to burp. 235kgx4@7 # Held in burps. 220kgx4@(6,6.5,6.5) # Nice! sldl: 220kgx5@(6,6.75) pullups: 35x(8@7.5,8@8,8@9) ab roller: # incline, #2 from bottom 0x(6@6,6@7,6@7) 2018-01-29 (Monday) # Orthotics! weight: 200.8 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 535x1@7.5, 565x18 # Came forward a little -- effective heel is higher now. 495x6@8 # Tightness, but zero knee pain. Knees very stable. 470x6@(8.25,7.5,8,8) # Hell yeah. No pain. safety bar squat: 245x5, 335x3, 355x7@(6,7.5) paused bench: 20kgx10x2, 60kg, 100kg, 120kgx3, 140kgx1, 155kgx1 165kgx5@8 # Right side pain a bit, & giving out. 157.5kgx5@(6,6,6,7,6.5,7,8) 2018-01-26 (Friday) weight: 202.0 squat: 45x10x2, 135, 225, 315x3, 405x1 425x8@(6.5,6.5,6.5) # Reps done very quickly, barely a breath. # Set 1 hurt right knee a bit, 2s-3s tighter hip & more forward: no pain. deadlift: 75kgx5x2, 125kg, 175kgx3, 205kgx1, 225kgx1 260kgx1@6.5, 280kgx1@7.25 # Held extremely solidly for 5-count. 240kgx5@(6.5,6.5,7,7.75) # Held 5-count. Grip dead! Tired! # Intended 235, but accidentally misloaded to 240. Great RPEs then! chinups: 35x(8@7,8@6,8@7) ab roller: # incline, #3 from bottom 0x(6@6,6@7,6@7) 2018-01-25 (Thursday) weight: 200.6 200 tempo squat: 45x10x2, 135, 225, 315x3, 405x1 460x3@(7,7.5,7.25,6.5,7) # Last set somehow hurt upper back. # Low back tired. Left adductor & right knee bothersome. paused bench: 45x10x2, 135, 225, 275x3, 315x1, 335x1 355x5@7.5, 365x5@8, 340x5@(6.5,6.75,6.25,7.5) wide-grip bench: 320x8@(7,8,10) # lol 2018-01-23 (Tuesday) weight: 202.0 paused bench: 45x10x2, 135, 225, 275x3, 315x1 # Sharp right elbow pain. Yesterday too. 335x1, 352.5x3@(6,5.5,6,6,6) 2-count paused-off-floor deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1 220kgx4@8 # Well... quite a bit harder than last week! # This probably won't go well. Stopping it. band deadlift: 315+200x3@4, 405+200x5@7 # 5r held 5-count. 405+200x5@6, 425+200x5@(6.5,7) # All sets 5-count hold on 5r. pullups: 30x(8@7.5,8@7.5,8@8) ab roller: # incline, #3 from bottom 0x(6@7,6@7,6@7) hack squat: 0x8, 90x8@(7,8) 2018-01-22 (Monday) weight: 200.4 squat: 20kgx10x2, 70kg, 120kgx4, 170kgx3, 200kgx1 220kgx1@6, 237.5kgx1@7, 252.5kgx1@7 # Hell yeah. 220kgx6@8 # VMOs getting tight. 207.5kgx6@(7,6,7,7.5) # OK! No real pains. safety bar squat: 80kgx5, 120kgx5 155kgx7@(6.5,6), 155kgx10@8 paused bench: 45x10x2, 135, 225, 275x3, 315x1, 345x1 360x5@8, 345x5@(7,7,7.25,8) # Some right elbow pain. 2018-01-19 (Friday) weight: 200.2 squat: 45x10x2, 135, 225, 315x3 415x8@(6,7.5,7.5) # 2s,3s zero knee pain: better hip. deadlift: 75kgx5x2, 125kg, 175kgx3, 205kgx1, 225kgx1 255kgx1@6, 275kgx1@7 # Fast and easily held 5-count. Grip is good now! 230kgx5@(6.5,7,7,7.5) # Every set held 5-count. Solid. chinups: 30x(10@8,10@7,10@8) ab roller: # incline, #4 from bottom 0x(6@6,6@7,6@7) 2018-01-18 (Thursday) weight: 199.8 200 tempo squat: 45x10x2, 135, 225, 315x3, 405x1 455x3@(6,6.5,6.75,6.5,6.5) paused bench: 20kgx10x2, 70kg, 120kg, 140kgx2, 150kgx1 157.5kgx5@7, 162.5kgx5@7 # lol 150kgx6@6.5, 155kgx6@(7.25,8,8.5) wide-grip bench: 145kgx8@8, 142.5kgx8@(6.75,9) # Mostly triceps, since chest pre-fatigued. seated behind-the-head tricep extension: 90x15@(6.5,6), 100x15@9.5 2018-01-16 (Tuesday) weight: 200.4 paused bench: 45x10x2, 135, 225, 275x3, 315x1 345x3@(5,5,5,5,5.5) 2-count paused-off-floor deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1 220kgx4@7, 230kgx4@8 # Hamstrings tired & grip slipping at top. 215kgx4@(6.5,7,7.25) sldl: 210kgx6@(7,7.5) # Grip not stable at top -- wrist position changing? hack squat: 0x10 # Got a quad pump in VMO just from this... 90x8@(7,6,6) # Tough on knees, but maybe usefully. pullups: 25x(10@8,8@7,8@9) ab roller: # incline, #5 from bottom 0x(6@5,6@6,6@6) 2018-01-15 (Monday) weight: 199.6 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 495x1@5.5, 525x1@7.5, 545x1@7 # More controlled descent & hip drive. 475x6@7.5, 445x6@(7,6.5,6.75,7.75) # Form deteriorated set-to-set. safety bar squat: 235x5, 325x7@(6,6) paused bench: 20kgx10x2, 70kg, 120kgx4, 140kgx1, 150kgx1 160kgx5@7.5, 152.5kgx5@(6.5,6.75,7,7,7.5) db incline press: 35, 60x10@(7,8,9) 2018-01-12 (Friday) weight: 200.4 squat: 45x10x2, 135, 225, 315x5 405x8@(6,6.75,6.75) # Nice. Went quickly. deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 250kgx1@6.5, 270kgx1@8.5 # Oof, feels very heavy today. 220kgx5@(6,6,5.5,5) # Hell yeah # All last reps held for 5-count. close-grip seated cable row: 90x15, 180x15@(6,6,6) ab roller: # from knees 0x10x2 # Low abs super sore. Painfully. 2018-01-11 (Thursday) # Abs + Triceps (LTE style) sore. weight: 200.4 200 tempo squat: 45x10x2, 135, 225, 315x3 405x3@5, 425x3@5.5, 445x3@(6,6,6) paused bench: 45x10x2, 135, 225, 275x3, 315x1 335x5@6, 355x5@7.5 335x6@(6,7,7.5,7.75) wide-grip bench: # tng 315x8@(7,7,8) seated behind-the-head tricep extension: 90x15@(6,7,8.5) 2018-01-09 (Tuesday) weight: 199.6 paused bench: 45x10x2, 135, 225, 275x5, 315x2 335x3@(4.5,5.5,4.5,5,4.5) band deadlift: # Red bands, doubled. 100kgx5x2, 100kg+130x5, 140kg+130x3, 180kg+130x6@8 # Hands opening. # Dan says bands weigh 200 at the top, 50 off the floor. Not 130. 170kg+130x6@(6.5,7,7) # All sets 6r held 4-6 count. # Sarah says not locked-out because sholders are forward. pullups: 20x(10@7.5,10@7.5,10@8) ab roller: # Incline, #5 from bottom. 0x(6@6,6@7.5,6@7) 2018-01-08 (Monday) weight: 198.6 squat: # Narrower stance with toes more forward & more quads. 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1@6 # Right side feels heavier. 435x6@(6,6,7) # Mild quad tendon aggravation. Lightheaded after every set. safety bar squat: 235x5, 325x5@(6.5,5.5,5.5) paused bench: 45x10x2, 135, 225, 275x3, 315x1, 345x5@7.5 327.5x5@(6,6,6,6.5,6,7) 2018-01-05 (Friday) # More unstructured lifting. weight: 201.0 squat: 45x10x2, 135x8, 225x8, 315x8@5 365x8@5, 405x8@7 # Throwing up between every rep here. # Wide toes & spreading knees hurt, but leaning into VMO with forward hip # felt OK. 405x8@7 # Lost most hearing for ~30s after. paused bench: 45x10x2, 135, 225, 275x3, 315x1 345x5@6.5, 305x8@(6.25,6,6.5,6.5,7) chinups: 0x(10@8,10@9,10@8) # 2s pulled faster. 2018-01-04 (Thursday) # Unstructured Lifting. weight: 201.6 200 tempo squat: 45x10x2, 135, 225, 315x3x2 405x3@(5,5,5,5.5,5.5) 445x3@7 # Left knee & low back hurt a bit. # Kept right hip more closed, to be more symmetric. Wider toes. press: 45x10x2, 135 165x5@(6,5), 175x5@(6,5), 185x5@6 # Every set geting better! # Quit training. Too much pain. Taking a mental health break. # Told Hani that I'll return to training with him once I figure out # a training pattern in which I don't get injured. 2018-01-01 (Monday) # Some New Block! Left Adductor Hurts. weight: 200.4 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1@6 # Sharp right knee pain. Very slow. 525x1@7.5 460x5@7 # Supposed to be 6 but both knees extremely painful, and stopped. 460x6@(10,9,10) # Reps 4-6 hurt left knee. safety bar squat: 245x5, 335x8@(6,7) paused bench: 45x10x2, 135, 225, 275x3, 315x1 345x5@(8.5,8.5,9,8.5) 2017-12-29 (Friday) weight: 199.6 240 tempo squat: 45x10x2, 135, 225, 315x3 355x6@7 # Right knee hurting at quarter-squat position. 342.5x6@(6.5,7.5,8,8) # 3s toes more out: less knee pain. band deadlift: # red bands, doubled. 100kgx5x2, 100kg+130x5, 140kg+130x3 180kg+130x4@6 # Nice! 160kg+130x4@(5,6,6.5,7,7) chinups: 0x(12@5,12@6.5,12@8) close-grup seated cable row: 90x8, 180x15@(8,8,8) # Urgh 2017-12-28 (Thursday) # Back at BBBC. Slept well! weight: 201.0 202 tempo squat: 45x10x2, 135, 225, 315x3, 405x1 450x3@(7,6,6.5) # 3s medium stance and looking more up (~8ft ahead). # 1s wider stance -- hurt right knee. # 2s medium stance & load quads. 2-count paused bench: 45x10x2, 135, 225, 275x3, 140kgx1 152.5kgx5@6.5, 157.5kgx5@8, 136kgx8@(8,9,10) # Creatine cliff. 2-count paused wide-grip bench: 120kgx10@(9,10) db curl: 25x15@(6,7.5,8) band pull-aparts: 0x(60,50,50,50,40) 2017-12-26 (Tuesday) deadlift: 135, 225, 315x3, 405x1, 495x1, 545x1 585x1@6 # With 5-count hold. Held fine on 24hr bar. 500x5@(5,5.5,6,7) sldl: 385x10@(8,10) # Glutes failing at lockout. 3-count paused bench: 45x10x2, 135, 225x3, 275x2 325x3@(7.5,7.75,8.5,9,8.5) pullups: 15x10@7, 20x(10@9,10@10) db rows: 35x12, 65x12@(7,6,5) 2017-12-24 (Sunday) # Christmas Eve San Diego 24Hr Fitness. squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 525x1@6 # But right knee pain after. 545x1@7 # Came a little onto toes. Unstable walkout. 450x6@(7,8,7.5) 405x8@(7.5,7.5) # Urgh. paused bench: 45x10x2, 135, 225, 275x3, 315x1 345x5@(8,8.5,9) # 2s noticed that the bar is bent and trying to escape. db incline press: 45x8, 75x8@(8,8.5,10) band pull-aparts: 0x(50,50,50,50,50) 2017-12-22 (Friday) # Recovering from sickness. Very dry; runny nose. weight: 201.0 240 tempo squat: 45x10, 135, 225, 315x3 365x6@8.5, 335x6@(8,7.5,8) # Very lightheaded and sleepy. Butt tight. deadlift: 135x5x2, 315x5, 455x1, 525x1 585x1@7 # Held 5-count. 485x5@(5.5,6,6) sldl: 385x10@(7,9.5) chinups: 0x(12@6,12@10,12@10) 2017-12-21 (Thursday) weight: 200.6 202 tempo squat: 45x10x2, 135, 225, 315x3, 405x1 445x3@(6,6.5,6.5) # Stretching hamstrings. 2-count paused bench: 45x10x2, 135, 225, 275x3, 315x1 325x5@6, 340x5@7.5 290x8@(6.5,6.5,9) # Too little rest? db curl: 25x15@(7.5,9,7) band pull-aparts: 0x(40,40,30,40,30,40,30) 2017-12-19 (Tuesday) weight: 200.2 3-count paused bench: 45x10x2, 135, 225, 275x2 315x3@(7,6.5,7,6) deadlift: 135x5x2, 315x5, 455x1, 495x1 525x6@7.5 # Threw up a bit after 5r, 20-second break. 6r held 5-count. band deadlift: # red bands, doubled. 475+130x3@9 # lol 405+130x6@10 365+130x8@10 # Had to stop after 5r to burp. Tough at lockout. pullups: 15x(10@8,10@9,10@10) # Left elbow hollow. 2017-12-18 (Monday) # Post-Meet Restorative Volume weight: 198.8 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 525x1@6 435x6@(5.5,6.5,6) # Light-headed after. Great pathing. paused bench: 45x10x2, 135, 225, 275x3, 315x1 335x5@(7,6.5,7) db incline press: 30x8, 45x8, 70x8@(7,7,7.5) band pull-aparts: 0x(30,30,30,30,40,30,30,30) # Green band. 2017-12-15 (Friday) # Gold's Gym in Austin, TX. Early morning. squat: 45x10x2, 135, 225, 315x3, 405x1 435x6@(7,7.5,8) # Low back much better. paused bench: 45x10x2, 135, 225, 275x3 325x6@(7,8,7) # 20 minutes slow bicycle riding. 2017-12-13 (Wednesday) # Gold's Gym in Austin, TX. squat: 45x10x2, 135, 225, 315x3, 405x1 445x3@(6.5,6,7) # Elbow tendinitis kicking in from grip slipping everywhere. paused bench: 45x10x2, 135, 225, 275x3, 315x1 335x3@(6,6,6.5,6,6) # 5s3r held 4-count until spotter got antsy. deadlift: 225x5, 315x3, 405x1 465x3@(6,6,7) # Lower back sore and feels like it's rounding. 2017-12-12 (Tuesday) # Gold's Gym in Austin, TX. squat: 45x10x2, 135, 225, 315x3 380x8@(7,6,6.5) # Lower back death. Hot in the gym: almost passing out. paused bench: 45x10x2, 135, 225, 285x8@(6.5,6,6) # 3s8r 10-count pause for funsies. # 20 minutes slow bicycle riding. # Lower back extremely sore after meet (for about a week). 2017-12-10 (Sunday) # Meet: 2017 USAPL American Open in Anaheim, CA. weight: 90.1kg squat: 20kgx10x2, 70kg, 120kg, 170kgx3, 200kgx1, 220kgx1, 235kgx1 252.5kgx1 # First attempt: went smoothly. Back tired, but somehow it feels # like the weight is being properly carried by hip drive. 267.5kgx1 # Second attempt: went very fast. Legs feel fresh, but like I can't # exactly squeeze them tightly. Score table said "add some weight." # Accidentally called for 2.5kg more than I meant to, because the # timer was going at the score table and I was dizzy from the attempt. 277.5kgx1 # Third attempt: Was going OK, but back FULLY ROUNDED at the bottom, # including lower back, but the weight was still light enough # that I could get it up. Nobody seemed to notice that it # happened, but that was fairly scary. paused bench: 20kgx10x2, 70kg, 120kgx3, 140kgx1, 165kgx1 185kgx1 # First attempt: very fast, but Hani said head came up too much. 192.5kgx1 # Second attempt: very fast, and kept head down. 197.5kgx1 # Third attempt: Hani called to play safe. Was easy, 200kg easy. deadlift: # Meet director fucked up and announced a platform change for my flight, # giving me only about eight minutes to warm up instead of my normal ~40. 70kgx5, 120kgx5, 170kgx3, 200kgx1, 235kgx1, 255kgx1 277.5kgx1 # First attempt: felt like shit, pretty mad, CNS not ready. 292.5kgx1 # Second attempt: Still huffing and puffing before the lift. # Because I wasn't ready, strained a lower ab halfway up. # Hani didn't want me to take a 3rd, due to risk of a tear, # but I wanted to try to qualify for Prime Time. 305kgxf # Third attempt: Made it to lockout despite fear of injury and CNS # still in the gutter, but couldn't hold onto the bar at the top. # Very upset about that one. 2017-12-07 (Thursday) # Last trainings =) Feeling OK. weight: 201.6 paused bench: 45x10x2, 135, 225, 275x3, 315x1 335x2@(6,5,5,5,5) 202 tempo squat: 45x10x2, 135, 225, 315x3 # Lower back giving some stabbing pains. 405x2x3 # Too light to call RPE. 2017-12-05 (Tuesday) # Depression easing off. weight: 200.6 deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1 # Upper back sore -- weak at top. 215kgx1x4 2017-12-04 (Monday) # Migraine since Friday & Intense Depression weight: 200.0 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 480x1 # Painful right knee + adductors, but fast. 440x1x4 paused bench: 45x10x2, 135, 225, 275x3, 315x1, 335x1 355x3@(6.5,6.5,6.5,6.5,7,6.5) 2017-12-01 (Friday) weight: 201.6 squat: # Feels OK today. 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 # Migraine in base of neck on left. 535x3@8 # Tough, but pathing was OK. Extremely sharp pain under right knee all reps. 475x3@(7,6,6) # Accidentally paused 3s1r but it's too light to matter. No pain. deadlift: 135x5x2, 225, 315x3, 405x1, 455x1, 495x1 550x2@(6.5,6.5,6.5,6.5) # 4s2r held 10-count. Grip strong. pullups: 35x(6@7.5,6@7.5) wide-grip seated cable row: 180x10@(6,7.5) ab roller: # On incline, #2 from bottom: 0x5x2 # Paused. Felt OK! First set a little strainy, second just fine. 2017-11-30 (Thursday) # Sharp pain under right patella all night. weight: 202.0 202 tempo squat: 45x10x2, 135, 225, 315x3, 405x1 # Warmups paused at bottom. 440x3@(6,6,6,6) # Experimented with quicker ascents. paused bench: 45x10x2, 135, 225, 275x3, 315x1, 345x1, 365x1, 385x1 405x1@7.5, 415x1@8.5 400x2@(9,9,9,9.5,9.5) chain close-grip bench: 320+60x3@(7.5,8.5,8,8) seated behind-the-head tricep extension: 140x10@(6,7) face pull: 62.5x15@(6,6) 2017-11-28 (Tuesday) weight: 201.6 paused bench: 45x10x2, 135, 225, 275x3, 315x1 330x3@(6,4.5,5,4.5,4.5,4.5) deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 # Right QL/hip tight, mini-strain. 254kgx3@7 227.5kgx3@(5.5,6,6) chinups: 60x(7@8,7@8.5,7@9) close-grip seated cable row: 90x10, 180x5, 230x10@(6,6,6) 2017-11-27 (Monday) weight: 201.6 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1, 535x1 # Shaky right leg. Adductor. 560x1@8.5, 585x1@10 # Back started to round out of bottom. 540x2@(8.5,9.5,9,9,9.5,9.5) # Lower back giving out. paused bench: 45x10x2, 135, 225, 275x3, 315x1, 345x1 365x4@(7,7.5,8,7.5,8.5,9) # Right knee tendinitis hurting. wide-grip bench: 355x5@(7,8) # Right tricep close to cramping. 2017-11-24 (Friday) weight: 203.6 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 530x3@7 # Thank Zeus. A little pain, but strong. 480x4@(7,6.5,6.5,7.5) # All good. deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1, 250kgx1 265kgx2@(8,9,9) # Last set held 5-count. sldl: 205kgx6@6 # Held 8-count. pullups: 30x(6@6,6@8,6@7,6@7) wide-grip seated cable row: 90x5, 180x10@(6,6,7,7) ab roller: # On incline, #3 from bottom: 0x5x3 2017-11-23 (Thursday) # Thanksgiving weight: 202.6 202 tempo squat: 45x10x2, 135, 225, 315x3, 405x1 455x3@(7.5,6,6,7) # Narrower stance on sets 2+. paused bench: 45x10x2, 135, 225, 275x3, 315x1, 335x1, 355x1 375x1@7, 395x1@7.5, 405x1@8.5 395x2@(7.75,8.75,8,8.5,9.5,9) chain close-grip bench: 315+60x4@(8.5,9,10,10) seated behind-the-head tricep extension: 130x10@(6,6,7,7.5) seated incline hammer curl: 35x12@(6,7,8,8.5) face pull: 62.5x15@(7,7.5,8.5) 2017-11-21 (Tuesday) weight: 202.8 paused bench: 45x10x2, 135, 225, 275x3, 315x1 325x3@(4,4,4,4,4,5,5) deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1, 240kgx1 252.5kgx4@7.5 # Upper back very sore, but surprisingly good considering yesterday. chain deadlift: 225kg+80x4@(7,7.5,7,7.5) # ~15m rests. romanian deadlift: 215kgx6@(7,7) # Back OK but grip hurting hands. chinups: 55x(7@8,7@9,7@8.5) close-grip seated cable row: 90x5, 180x5, 230x10@(6.5,7,8.5) ab roller: # On incline, #4 from bottom: 0x6x3 2017-11-20 (Monday) # Right QL bothersome all weekend. Feel toasted. weight: 200.6 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1, 525x1 # Felt heavy from 315 on. 550x1@9, 565x1@9.5 # Felt like I just couldn't use the musculature. CNS toasted. 525x2@(9,8.5,8.5,9,9.5,9) # Horrible day. Extremely fatigued. Emotional. safety bar squat: 245x5, 335x3 425x5@6.5, 435x5@7.5 # Tough on knee quad tendons. paused bench: 45x10x2, 135, 225, 275x3, 315x1, 335x1 360x4@(7,7.5,8,8.5,8.75,8.5) # Right knee hurting. wide-grip bench: 345x5@(6.5,7) cable rear delt row: 40x15@4, 50x15@(5,5) 2017-11-17 (Friday) weight: 202.4 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 525x4@7.75 # Adductor OK, but lacking confidence. 495x4@(7.5,7,7.5,8.25) # Ugh. deadlift: 135x5x2, 225, 315x3, 405x1, 495x1, 545x1 585x1@5.5, 600x1@7 575x3@(9,9,9,9.5) # ~15min rests. sldl: 445x6@(6.5,6.5) pullups: 30x(6@7,6@7,6@7.5,6@9) wide-grip seated cable row: 180x10@(7.5,5.5,7) ab roller: # on incline, #4 from bottom. 0x5x3 2017-11-16 (Thursday) weight: 202.6 202 tempo squat: 45x10x2, 135, 225, 315x3, 405x1 450x3@(7,6,7,6,6.5,6) # Felt like shit throughout, but good by last set. # Right groin hurting. paused bench: 45x10x2, 135, 225, 275x3, 315x1, 335x1, 355x1, 375x1 395x1@7 # Nice, didn't expect that. 385x2@(7.5,7.5,7.75,7.75,8,7.5) chain close-grip bench: 295+60x4@7, 305+60x4@7.5, 315+60x4@(8,9.5) seated cable behind-the-head tricep extension: 92.5x10@6, 97.5x10@5, 140x10@(8,7.5,8,10) seated incline hammer curl: 40x12@(8,7.5,7.5,10) # Last set turned into a power front raise. face pull: 62.5x15@(6.5,7,9) 2017-11-14 (Tuesday) weight: 201.4 paused bench: 20kgx10x2, 70kg, 120kg 145kgx3@(5.5,4.5,5,5,4.5,4,4) deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 245kgx5@7.5 chain deadlift: 220kg+80x5@(6.5,6,8,8) # Grip getting weird. romanian deadlift: 215kgx6@(7,6.5) # Back + grip toasty. chinups: 50x(7@8,7@8.5,7@8.5) ab roller: # on incline, #5 from bottom. 0x(8@5,8@5,8@5) 2017-11-13 (Monday) # Intensity Block. weight: 201.6 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 # Right hip unhappy. 510x3@(7,7.5,7,7,7,8) # Knees feel like pre-tendinitis. safety bar squat: 245x5, 335x3, 385x1 435x5@(7,7) # Nice! paused bench: 20kgx10x2, 60kg, 100kg, 120kgx3, 140kgx1 161kgx4@(6.5,6.5,6.5,7,7.5,7.5) # ~5m rests. wide-grip bench: 161kgx5@(7.5,8) lying tricep extension: 105x8@5, 125x8@(6,7,7,7.5) cable rear delt row: 35x15@(6,5,4) 2017-11-10 (Friday) # Training at 1PM -- BBBC closes early. weight: 203.2 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 515x5@8 # Basically tempo. Tough! 465x5@(7,6.5,7) # Facing the other way on white racks. Floor may be angled... deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1, 240kgx1, 260kgx1 270kgx4@9.5 # Wought have been @9 but 3r plates jumped to the right, pulled unevenly. 256kgx4@(7.5,7.5,8,9) # Got way colder in the gym by last set. sldl: 195kgx8@(7,7.5) pullups: 25x(8@7.5,8@8,8@8,8@8.5) ab roller: # From knees -- in a rush. 0x(15,15,15) 2017-11-09 (Thursday) weight: 203.0 202 tempo squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 465x3@5.5, 470x3@(6.5,6,6,7) paused bench: 20kgx10x2, 70kg, 120kg, 140kgx3, 160kgx1, 170kgx1 180kgx1@7, 190kgx1@8, 200kgx1@9 # All-time PR. 156.5kgx5@(6,6,6,7,6.5) chain close-grip bench: 130kg+60x5@(7.5,7.5,8) tricep extension: # Standing, behind-the-head. Much better than the other way. 62.5x12@5, 77.5x12@7, 82.5x12@(8,8,8.5) seated incline hammer curl: 35x15@(7,7,8) face pull: 62.5x15@(7,7.5,6) # Too much rest before last set. 2017-11-07 (Tuesday) # Feel very tired and spacey. weight: 203.6 paused bench: 45x10x2, 135, 225, 275x3, 315x1 325x3@(4.5,5,4,5,5) deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 240kgx6@8 chain deadlift: 215kg+80x6@(7,7.5,7) romanian deadlift: 200kgx8@(6.5,7) # Stumbled on first pull on 2s, lol. chinups: 45x(8@7.5,8@8.5,8@9) close-grip seated cable row: 90x5, 180x5, 210x12@(6.5,6,6) 2017-11-06 (Monday) # Feeling manic-tired. Right adductor pain. weight: 203.8 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 545x1@7, 570x1@7.5, 590x1@8.5 500x4@(7,7.5,8,8.5,8,9) safety bar squat: 245x5, 335x3, 385x1 420x6@(7,8) paused bench: 45x10x2, 135, 225, 275x3, 315x1, 335x1 355x5@(7.5,8,8,9) wide-grip bench: 335x6@(6.5,7,7) 2017-11-03 (Friday) weight: 202.8 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 515x5@8 465x5@(6,6,6.5,6,6) deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1, 250kgx1 258.5kgx4@(8,7,7.5,8.5,9) # Grip tired at end. Too much in fingers? sldl: 195kgx8@(7.5,7.5) pullups: 35x(8@8,6@8), 25x(8@9) # In a rush, so just dropped weight. ab roller: # On incline, #6 from bottom 0x(10,10) 2017-11-02 (Thursday) weight: 201.8 202 tempo squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 465x3@(6,6.5,6,6,6) # Threw up a little re-racking. Still sick? paused bench: 20kgx10x2, 70kg, 120kg, 140kgx3, 160kgx1, 170kgx1 181kgx1@7.5, 187.5kgx1@7.5, 195kgx1@9 155kgx5@(6.5,7,6,6,6.5) chain close-grip bench: 135kg+60x5@8.5, 130kg+60x5@(7.5,8) lying tricep extension: 135x8@8, 125x10@8.5, 115x7@10 # Crap. Really tough on abs. seated incline hammer curl: 30x15@(6,7,8) # Stricter reps. face pull: 62.5x15@(6,6.5,7) 2017-10-31 (Tuesday) weight: 204.0 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 555x1@7.5, 575x1@7 # No pain during, but right adductor hollow after. 490x4@(6,6.5,7,7,7.5,7.5) # Trying to screw hips outward to avoid adductor. safety bar squat: 245x5, 335x3 415x6@(6.5,7) paused bench: 45x10x2, 135, 225, 275x3, 315x1, 335x1 355x5@(7,8,7,7.5) wide-grip bench: 345x6@(7,8,9) 2017-10-30 (Monday) # Doing Tuesday's training today to give adductor more time. weight: 203.4 paused bench: 45x10x2, 135, 225, 275x3 320x3@(5,5,5,5,5,4) deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 245kgx6@8 # Good, but kept having to burp between reps. chain deadlift: 220kg+80x6@(6.5,7,7.5,7) romanian deadlift: 200kgx8@(7,7) # RIP fingers chinups: 45x(8@9,8@8,8@8) # Nice. close-grip seated cable row: 90x8, 180x5, 210x12@(7,7,7.5) 2017-10-28 (Saturday) # Right Adductor Rehab + Volume Makeup weight: 204.4 squat: 45x10x2, 135x10, 225, 315x3, 405x2 462.5x5@(6.5,7,7) # Definitely tighter each set. 2017-10-27 (Friday) weight: 203.4 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 505x5@7.5 # Maybe easier than that. 462.5x5@(6,6.5) # Right adductor cracked at bottom of 2s5r. No pain, twangy. 462.5x2 # Adductor too painful -- can't complete training. Getting worse each rep. deadlift: 135x5x2, 225, 315x3, 405x1, 455x1, 495x1, 545x1 555x4@(7.5,7.5,8,8.5,8.5) # Lots of rest. Back weak? sldl: 417x8@(6,7) # Keeping it light to protect adductor. pullups: 30x(8@7,8@8,8@9,8@10) wide-grip seated cable row: 130x5, 180x12@(7,8.5,9.5) 2017-10-26 (Thursday) weight: 203.4 202 tempo squat: 45x10x2, 135, 225, 315x3, 405x1 465x3@(6,6,6,6,6) paused bench: 45x10x2, 135, 225, 275x3, 315x1, 345x1, 365x1 380x1@6.5, 395x1@7, 405x1@8 335x5@(6,7,6,7,6) chain close-grip bench: 295+60x5@(7,6.5,6.5) tricep pressdown: 90, 115x12@(7,7.5,8), 115x11f # Form? seated hammer curl: 45x15@(8,8.5,9.5) face pull: 62.5x15@(7.5,7.5,7.5) 2017-10-25 (Wednesday) weight: 201.2 2017-10-24 (Tuesday) # Abs sore from LTEs. Quads sore!! Weird. Still sick in throat. weight: 202.4 paused bench: 45x10x2, 135, 225, 275x3 315x3@(5,5,5,5,5.5,5) deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 # Back less sore, can pull OK. 240kgx6@8 # Throat sickness was a problem: felt like throwing up. chain deadlift: 215kg+80x6@(6,7,6.5,7.5) # Throwing up in mouth between last reps. romanian deadlift: 200kgx8@(7,7) # Urgh. chinups: 45x(8@8.5,8@9,8@10) # Wanted to load 40lbs (up from 35), but there's no 40-lb # kettlebell, so I just used the 45-lb iron plate with handles. ab roller: # On incline, #5 from bottom: 0x(10@6,10@6,10@7) 2017-10-23 (Monday) # Sick. Throat hurts. weight: 202.6 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 485x1 545x1@6.5 # Moved OK, but low-to-mid back hollow-sore after. 565x1@7.5 # OK! Felt high but clear depth on video. 480x4@(6.5,5.5,6.5,6.75,7,7) safety bar squat: 245x5, 335x3 410x6@(6.5,7.5) # Abs and mid-back death. Tired glutes. paused bench: 45x10x2, 135, 225, 275x3, 315x1, 335x1 360x5@(8,7.5,8,9) wide-grip bench: 345x6@(7,6.5,9) # Last set paused last 3, bad choice! lying tricep extension: 135x10@(6,8,9,10) # Made abs pretty sore the next day. 2017-10-22 (Sunday) weight: 205.6 # Hm. Apparently this was caused by sickness and ramen yesterday. 2017-10-21 (Saturday) weight: 204.2 2017-10-20 (Friday) weight: 202.6 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 # Pilonydal cyst acting up? Pain when pushing. 495x5@7.5 # Distracting by butt-nerve pinching. 452.5x5@(6,5.5,7,6.5,6) # OK. No pains. deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1, 240kgx1 # Hips real tight. Very hard. 247.5kgx4@(7.5,7,8,9,10) # Low back so sore that I can't really get into position. # Pulling with a weak back and some rounding. sldl: 200kgx8@(7.5,8) # Hell on low back. Deathly sore. pullups: 25x(8@8,8@8.5,8@9,8@9) wide-grip seated cable row: 90x5, 180x12@(7,7,8) 2017-10-19 (Thursday) # Low back very tired. Sitting without a chair back all day. weight: 201.6 202 tempo squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 480x3@7, 465x3@(6,7,6.5,7) # Low back ultra-sore. paused bench: 45x10x2, 135, 225, 275x3, 315x1, 345x1, 365x1 385x1@7.5 # Right tricep near cramping. 330x5@(6,6.5,6.5,6.5,6.5) chain close-grip bench: 315+60x4@9 # Near-cramping pecs. 290x5@(7.75,8.5) tricep pressdown: 90x5, 115x12@(7.5,9,8.5,10) # Pec cramp on 2s. seated hammer curl: 45x15@(8,7.5,8.5) # Winds up being more of a power front raise than a curl... face pull: 62.5x15@(7.5,8,8.5) # Fiber experiment on Wednesday -- ate 3100kcal in nothing but protein powder # and sour patch kids. That was a fairly difficult experience. No real change # in weight despite 0 fiber and 0 sodium, but I did appear to miss a full # recovery cycle. 2017-10-17 (Tuesday) # Sarah's sick at home =( weight: 201.8 paused bench: 20kgx10x2, 70kg, 100kg, 120kgx3 141kgx3@(4,4,5,5,5,5) deadlift: # Using a gym belt since Sarah had mine. Was fine. 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 245kgx6@(8.5) # Tightened belt too much -- weird on abs. chain deadlift: 215kg+80x6@(7,5.5,6,6) # So fast today. Awesome. # Grip was really solid -- grabbed "over the bar" more. romanian deadlift: 195kgx8@(7,6.5) chinups: 35x(8@7.5,8@7.5,8@8.5) close-grip seated cable row: 90x5, 180x5, 210x12@(7.5,7.5,8.5) ab roller: # On incline, #6 from bottom. 0x(10@5,10@6,10@7.5) # Abs a little tender. This is very recoverable. # Training took only ~3.5 hours today! Hurried up on warmups. 2017-10-16 (Monday) weight: 201.4 squat: 20kgx10x2, 60kg, 100kg, 140kgx3, 180kgx1, 205kgx1 213.5kgx4@(5,6,7,6,6.25) # Something popped in butt after a couch stretch. # Persisted into the squats as a hollow feeling. safety bar squat: 80kg, 130kgx3, 160kgx1 185kgx6@(7,7.5) paused bench: 45x10x2, 135, 225, 275x3, 315x1, 335x1 355x5@(7.5,8,8,9) seated calf raise: # Calves were cramping on squats, seeing if this helps. 45x10@(8.5,7,6.5) # Holy moley I have weak calves. wide-grip bench: 335x6@(7,7,6) lying tricep extension: 125x10@6, 135x10@(8,9.5,9) # Chest crampy. Last set with spotter. 2017-10-13 (Friday) weight: 202.0 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 485x5@7.5 435x5@(5.5,5,6) deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 245kgx4@(7,6.5,7.6) # Abs tired. DL very down today (~40lbs on E1RM). sldl: 200kgx8@(7,7.5) pullups: 20x(8@7.5,8@7,8@8) wide-grip seated cable row: 90x8, 180x12@(7,8,8) 2017-10-12 (Thursday) # At 24hr Fitness because North Bay is on fire (smoky). weight: 202.6 202 tempo squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 475x3@(5.5,6,6,6.5) # Beat up left hip a lot (by adductor). paused bench: 45x10x2, 135, 225, 275x3 315x5@(6,5.5,6.5) close-grip bench: # No chains -- at 24. 290x6@6, 305x6@(6.5,6.75) tricep pressdown: 90x15@6, 110x15@(8.5,9) seated hammer curl: # Way less of an incline, so much harder. 45x(15@9,10@10,8@10) face pull: 60x15@(6,7.5,8) 2017-10-10 (Tuesday) weight: 202.8 paused bench: 45x10x2, 135, 225, 275x3 300x3@(5.5,4.5,5,4.5) deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 240kgx6@7.5 chain deadlift: 205kg+80x6@(6,6,7) # Last set heavier on left side. romanian deadlift: 177.5kgx10@(7,6.5) # Upper back tenuous. chinups: 30x(8@7,8@8,8@8) # Nice =) close-grip seated cable row: 90x8, 180x12@5, 200x12@(6.5,6) ab roller: 0x3@8 # From feet. Lower abs felt like they may be damaged by continuing. 0x10x2 # From knees. Lower abs weird. 2017-10-09 (Monday) # Deload week. Abs sore from Friday roller. weight: 202.0 squat: 45x10x2, 135, 225, 315x3, 405x1 445x5@(6.5,5.5,6.5) safety bar squat: 155, 245, 335x3, 385x1 405x6@(7.5,7) # 2s held abs more tightly. paused bench: 45x10x2, 135, 225, 275x3, 315x1, 335x1 355x5@(7.75,8,8.5) wide-grip bench: 340x6@(7.5,8) lying tricep extension: 115x12@(7.5,7) rear delt row: 40x15@6, 45x15@(6,6) 2017-10-06 (Friday) weight: 201.0 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 485x5@(7,7.5,8.5,9) deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 240kgx6@(7,7.5,8.5) # 3s coming up on left first. Right hand grip slipping. sldl: 205kgx8@(7.75,7,7.5) pullups: 20x(8@8,8@8,8@8.5) wide-grip seated cable row: 90x8, 180x12@(7,8,6) # Tired. More legs at end? ab roller from feet: 0x(5@8.5,5@8.5,5@8) # Nice!! Still got it =) 2017-10-05 (Thursday) # End of Low-Fiber Experiment: not much change. weight: 201.4 202 tempo squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 475x3@(6,6,7,7,7.5) # Knees 100% good. Some mid-back pain. paused bench: 45x10x2, 135, 225, 275x3, 315x1, 345x1, 365x1 385x2@8, 405x2@8.5, 415x2@9.5 # Good speed. Right shoulder fatigued. PR! 330x6@(6.5,7,7.5) chain close-grip bench: 270+60x8@(7,7,7.5) tricep pressdown: 105x15@(10,7.5,8.5) # Standing is tough, hard on abs! seated hammer curl: 40x15@(6.5,7,9) face pull: 62.5x15@(6,7.5,8) 2017-10-03 (Tuesday) # Start of Low-Fiber Experiment (2 days). weight: 202.4 paused bench: 45x10x2, 135, 225, 275x3 315x3@(5.5,6,6,6,6) deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 230kgx8@8.5 chain deadlift: 205kg+80x8@(8.5,8,7.5) romanian deadlift: 175kgx10@(7,7.5,7) # Feeling in hamstrings. chinups: 25x(8@8,8@7.5,8@8) close-grip seated cable row: 90x8, 170x12@(7,7,7.5) ab roller: # From knees, 1.5" deficit. 0x15x3 2017-10-02 (Monday) weight: 201.4 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 555x1@8.5 # A little high? Slow. 485x5@(7.5,7.5,8.5,9) safety bar squat: 155, 245, 335x3 385x6@(6.5,6,6.5) # Left knee pain at bottom. paused bench: 45x10x2, 135, 225, 275x3, 315x1 335x6@(7,6), 340x6@(7,7.75) wide-grip bench: 320x8@(7.5,8,8) lying tricep extension: 110x12@(7.5,7.5,8.5) 2017-09-29 (Friday) # Sore lower back. weight: 203.2 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 475x5@(6.5,7.5,8,7.5) # Very minor left knee pain. deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 235kgx6@(6.5,7,8) # 1s tough on abs. sldl: 195kgx8@6.5, 200kgx8@(7.5,8) pullups: 20x(8@8.5,8@8.5,8@10) wide-grip seated cable row: 170x12@(7,8,8) 2017-09-28 (Thursday) # Sore lower back. weight: 202.4 202 tempo squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 475x3@(6.5,6.5,7,7,7.5) paused bench: 45x10x2, 135, 225, 275x3, 315x1, 335x1, 355x1 375x2@7.5, 395x2@8 # Very smooth & comfy. 325x6@(7,7,7) chain close-grip bench: 275+60x8@8.5, 265+60x8@(7.5,7.5) tricep pressdown: 95x15@(6,7,7.5) seated hammer curl: 35x15@(7.5,6,7.5) face pull: 57.5x15@(7,7,7.5) 2017-09-26 (Tuesday) weight: 201.4 paused bench: 45x10x2, 135, 225, 275x3 310x3@(6,5.5,6,5.5,5.5) deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1 # Feels heavy. 225kgx8@8.5 chain deadlift: 200kg+80x8@(8,8,8) # 15 minute rests. romanian deadlift: 170kgx10@(6.5,7,7) # No straps today. Hands so toasty. chinups: 20x(8@8,8@8,8@9) # But chest can't touch. close-grip seated cable row: 90x8, 150x12@6, 160x12@(7,7.5) ab roller: # from knees 0x10x3 # Paused at bottom. 2017-09-25 (Monday) # Broke left pinkie toe over weekend (hit on furniture). weight: 203.2 # Restaurants all weekend from mother's visit. squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 # Fell forward on right. 555x1@7.5 # Pathed great -- just worrying about keeping bar over mid-foot. 585x1@8 # Very nice! Just kept weight in heels. 475x5@(6.5,6.5,7,7) # Master cue feels real good. Right calf weird. Knees great. safety bar squat: 155, 245, 335x3 385x6@(6.5,7,7) paused bench: 45x10x2, 135, 225, 275x3, 315x2 335x6@(7.5,8,9,8.5) wide-grip bench: 315x8@6.5, 320x8@9, 315x8@8 lying tricep extension: 105x12@(7,8,8) 2017-09-21 (Thursday) weight: 199.4 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 # Left knee hollow. Roll? 465x5@(5.5,6,7,6) # Knee held up! deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 # Still a little sore from rows. 231kgx6@(6,7,8) sldl: 190kgx8@(6.5,6.5) pullups: 10x8@7, 15x8@(8,8.5) # But can't touch chest to bar on last rep. wide-grip seated cable row: 90x8, 160x12@7, 170x12@(8,9) # Back/hip help. 2017-09-20 (Wednesday) weight: 199.6 202 tempo squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 475x3@(6,7,7.5,6.5,7) # First 3 wider stance; last 2 normal. paused bench: 45x10x2, 135, 225, 275x3, 315x1, 345x1 365x2@6.5, 385x2@7.75 315x6@(6.5,7,6.5) chain close-grip bench: 275+60x8@(8,9,9) tricep pressdown: 90x15@7, 95x15@(8.5,8) seated hammer curl: 30x15@(7,7.5,8) # Burn starts at rep 13. face pull: 57.5x15@(7,8,8) 2017-09-18 (Monday) weight: 201.4 paused bench: 45x10x2, 135, 225, 275x3 305x3@(6,6,5.5,6,5.5) deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1 210kgx10@8.5 chain deadlift: 190kg+80x10@(8.5,9) # 15min rests. Good. romanian deadlift: 150kgx12@6, 155kgx12@(7,6.5) # Lots of rest. No straps used today: grip held well! # Probably because I used a power bar instead of Eleiko. chinups: 20x(8@8.5,8@10,8@10) close-grip seated cable row: 110x12@4, 130x12@6, 140x12@(6.5,7) ab roller: 0x10x3 # With pauses at the bottom. 2017-09-17 (Sunday) # Mother visiting on Friday, so shifting training a day early. weight: 201.8 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 # Left knee pain at bottom. 545x1@6.5 570x1@8 # Time slowed down in experience, felt @10, looks @8 on video. 465x5@(6,6,6) # Left knee pain in and out of bottom. Inferior to patella on right. safety bar squat: 155, 245, 335x3 360x8@6, 365x8@(7.5,8) # One vertebra in mid-back still trying to eject. # Breathing in fully after this hurt for about an hour, # and walking around hurt. Felt injurious. paused bench: 45x10x2, 135, 225, 275x3 305x8@7, 310x8@(7,8.5,8.5) wide-grip bench: 290x10@(7.5,7,9) lying tricep extension: 105x12@(7,7,8) # Ran out of time: no rear delt rows. Probably OK due to spine pain. 2017-09-15 (Friday) weight: 200.4 2-count paused squat: # Stabbing pain in left knee at the bottom. Inferior to patella. 45x10x2, 135, 225, 315x3, 405x1 445x6@8 # Knee OK after flossing. 415x6@(7,7.5,9) # Left knee pain. deadlift: 135x5x2, 225, 315x3, 405x1, 455x1 500x6@(7,6.5,7.5) # Tough. Back not great. sldl: 415x8@(7,7) # Last set held for 10-count at end. pullups: 0x(8@7,8@7.5,8@7) # Grip fun. seated wide-grip cable row: 90x12, 140x12@7, 160x12@(8,8.5) # Spine fun. 2017-09-14 (Thursday) 202 tempo squat: 45x10x2, 135, 225, 315x3, 405x1 465x3@(6,6,6,7) paused bench: 45x10x2, 135, 225, 275x3, 315x1, 345x2 365x2@7 380x2@7.5 # Nice! Smooth. 305x6@(5,4.5,5) chain close-grip bench: 265+60x8@6 # About 60lbs of chain since not all of the chain is off the ground. 275+60x8@9.5 # Um 265+60x8@8 tricep pressdown: 45x15, 90x15@(8.5,8,8) seated hammer curl: 30x15@(7,8.5,9.5) # Such burn. face pull: 57.5x15@(6.5,7,7.5) 2017-09-12 (Tuesday) weight: 199.0 paused bench: 45x10x2, 135, 225, 275x3 315x3@6 # Accidentally did 74% instead of 70%. 300x3@(6,5.5,5.5,5) deadlift: 70kgx5x2, 120kg, 170kgx3 207.5kgx10@8 # Or so -- but glutes fatiguing at lockout on last 4. chain deadlift: # With straps. 185kg+80x10@(8.5,10) # Tough on glutes at top. Almost passed out after. romanian deadlift: 145kgx12@(7,6), 150kgx12@7 # No straps on 3s. Held OK. # Triggering a huge stretch on top of glute -- no back difficulty, just that. # Kind of like a minor compartment syndrome feeling. Better on 2s. # Thinking that RDLs will be a great way to train grip... chinups: 15x(8@8,8@8.5,8@9) # Ample rest for once! Hitting chest cramps on each rep... close-grip seated cable row: 90x12@5.5, 100x12@5, 110x12@(7.5,5,5) ab roller: 0x10x3 # With pauses at the bottom. 2017-09-11 (Monday) # Volume Block. weight: 199.8 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 # Very slow: back tired. 535x1@6.5 # Hollow knee after but no pain. 555x1@7.25 # Hit right safety. 455x5@(5,5,5.5) safety bar squat: 155, 245, 355x8@(7.5,7) # Some knee pain after 1s. barbell lunge: 95x10@6 # Hani asked me to see if this hurts the knee. # It doesn't, but it's a big stretch on the left hip. paused bench: 45x10x2, 135, 225, 275x3, 305x8@(7.5,8,8.5) wide-grip bench: 275x10@6, 290x10@(7.5,8) lying tricep extension: 55x12@3, 85x12@7, 95x12@(7.5,8) rear delt row: 45x15@(6.5,7.5,8.5) # Back/spine tenuous. Doesn't like being loaded on one side. 2017-09-08 (Friday) weight: 198.0 # Hum. Guess I really do have to eat more. 201 tempo squat: # Leaning over a little more. 45x10x2, 135, 225, 315x3, 405x1 455x5@9.5 # But no knee pain! squat: 415x6@(5.5,6.5,6) safety bar squat: 155, 245, 345x8@(7,7.5,8.5) paused bench: 20kgx10x2, 60kg, 100kg, 120kgx3, 140kgx1, 160kgx1 170kgx1@7.5 # A little difficult. 180kgx1@8 190kgx1@9.5 # Great. Very smooth off chest -- a touch slow before lockout. 157.5kgx4@(7,7.5,7.5,8) close-grip bench: 145kgx4@7.5 # Too light -- but no time to fix. 135kgx6@(6.5,7.5,8) 2017-09-07 (Thursday) # Abs and upper back fatigued before starting from Monday. weight: 198.4 deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1, 250kgx1 270kgx1@8 # Grip not strong. 282.5kgx1@8 # Assuming grip can hold for the extra reps! 292.5kgx1@9 # Back strong, but right hand slipping at lockout. 255kgx3@(8,9,8.5) chain deadlift: 200kg+80x5@(6,7,7.5) # Supposed to be @7 but right side of back bad. squat: # From coaching Max, realized that I could stand to lean forward a bit # more. Slightly better hamstring/glute engagement. But harder on back. # Feels easier to push through the whole ROM this way. Easier on knees too. 45x10x2, 135, 225, 315x3, 405x1, 455x1 470x3@(6.5,6,7) paused bench: 45x10x2, 135, 225, 275x3 320x3@(6,5.5,5,5,6) # Skipping rows and lat pulldown due to back fatigue and it already being 9PM. 2017-09-05 (Tuesday) weight: 198.2 202 tempo squat: 45x10x2, 135, 225, 315x3, 405x1 465x3@(6,6.5,7,7,7) incline bench: 45x10x2, 95, 135, 165x3, 185x2, 215x1 230x5@7, 220x5@(8,7.5) # Pinkies on rings. wide-grip bench: 45x10x2, 135, 225, 275x3 320x6@7, 325x6@9 # Bench slippery -- couldn't use legdrive. chest-supported row: 45x10, 90x10@6, 100x10@(8,7,7) # Lower position (2) and no dynamic start. face pull: 52.5x20x3 reverse hyper: # Due to back pain, not programmed. 165x15x3 # Massive stretch to hips. By third set hip stretch pain gone. 2017-09-04 (Monday) # Strained upper-left back. weight: 199.0 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1, 545x1 585x1@9.5 # Pretty slow. Right knee pain when right spotter lifter to re-rack. # Back was the major hangup. Hani says it looks like an 8. 510x5@(10,10,10) safety bar squat: 155, 245, 335x3 395x7@8, 385x7@8 # Back weak: can barely hold muscularly. Feels dangerous. paused bench: 45x10x2, 135, 225, 275x3, 320x5@(6,6,6.5,7) # Left shoulder feeling unstable. chain sldl: 135, 225, 315x3, 405x1, 405+80x7@(6,6,6.5,7) # Abs can barely hold. They are the point of failure. Low back very tired. pendlay row: 245x7@(7,8) chinups: 0x(8@6,8@8,8@7) # No weight to get home sooner. ab roller: 0x10x3 # 10 reps instead of 15 to get home sooner. Little rest between sets. 2017-09-01 (Friday) weight: 199.4 210 tempo squat: 45x10x2, 135, 225, 315x3, 405x1, 455x5@9.5 squat: 415x6@(6,5,6) # Too hard for 415. Ugh. Should be 495. safety bar squat: 155, 245, 340x8@(7,8) paused bench: 20kgx10x2, 70kg, 120kg, 140kgx3, 160kgx1, 170kgx1 180kgx1@(8.5,9.5) 155kgx4@(7,7.5,8,8.5) close-grip bench: 147.5kgx4@8.5, 135kgx6@(7,6,7) tricep pressdown: 90x8, 120x12@(7,8,8.5) seated incline db curl: 40x10@7, 45x10@(9,9) rear delt row: 35x12@(5,5,5) # Pretty easy. Go up. 2017-08-31 (Thursday) # Tight left adductor. weight: 198.8 deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1, 220kgx1, 250kgx1 270kgx1@(8,8.5) # Grip a little tired on 2r. 250kgx3@(8,8,9) # Too much rest due to bathroom line. chain deadlift: # Straps. 210kg+80x5@(6,8,8.5) squat: 45x10x2, 135, 225, 315x3, 405x1 460x3@(7,6.5,7) paused bench: 45x10x2, 135, 225, 275, 315x3@(5,5.5,5,5.5,6) bent barbell row: 135x8, 185x5, 230x9@(8,8,8) narrow-grip lat pulldown: 140x8, 170x12@(8,7,7.5) 2017-08-29 (Tuesday) weight: 198.4 202 tempo squat: 45x10x2, 135, 225, 315x3, 405x1 460x3@(6,6.5,6,7,7) # Tight right knee. incline bench: 45x10x2, 95, 135, 165x3, 185x2, 215x1 230x5@8.5, 215x5@(8,7,7) wide-grip bench: 45x10x2, 135, 225, 275x3, 315x7@(8,6.5,6.5) chest-supported row: 45x10, 90, 135x3, 160x10@7, 165x10@(8,9) face pull: 52.5x20x3 2017-08-28 (Monday) weight: 198.4 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1, 535x1 565x1@8 # Went a little loose at the bottom. Zero pain. 495x5@(7.5,9,9.5) # 2s kept back more vertical. safety bar squat: 155, 245, 335x3, 385x7@(6.5,7.5) paused bench: 45x10x2, 135, 225, 275x3, 315x5@(6,6.5,7.5,7,7) chain sldl: 135x5x2, 225, 315x3, 405+80x7@6, 415+80x7@(7.5,7.5,7.5) pendlay row: 245x7@(7.5,8) chinups: 10x(8@7.5,8@8,8@10) ab roller: 0x15x3 2017-08-25 (Friday) # After BoB4 Open. weight: 200.4 202 tempo squat: 20kgx10x2, 70kg, 120kg, 170kgx3, 205kgx5@6.5 # No knee pain! squat: 187.5kgx6@(6,5,6) safety bar squat: 80kg, 130kg, 152.5kgx8@(6.5,7) paused bench: 20kgx10x2, 60kg, 100kg, 120kgx3, 140kgx1, 160kgx1, 170kgx1 177.5kgx1@(8,8) 152.5kgx4@(6.5,7,7.5,8.5) close-grip bench: 152.5kgx4@9.5 # RPEs too high after working all day. 135kgx6@(7,7,7.5) # No time for accessories, and they're outside in the dark anyway. 2017-08-24 (Thursday) # 1PM: Gym closing early for BoB4. deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 255kgx2@(7.5,7.75), 242.5kgx3@(7.5,8,7.5) chain deadlift: # With straps. 220kg+80x5@7, 225kg+80x5@9, 220kg+80x5@10 # Very tough. Left adductor cramping. squat: 20kgx10x2, 60kg, 100kg, 140kgx3, 180kgx1, 205kgx3@(6,6,6) paused bench: 20kgx10x2, 60kg, 100kg, 120kgx3, 141kgx3@(5,4,5,5,5) bent barbell row: 60kgx10, 102.5kgx9@(8,9,8) # Last set hook-grip. Better. narrow-grip lat pulldown: 150x6, 170x12@(6,7,10) # Hoo boy. 2017-08-22 (Tuesday) weight: 199.2 202 tempo squat: 45x10x2, 135, 225, 315x3, 405x1 470x3@7, 455x3@(6,6.5,5.5,6) incline bench: 45x10x2, 95, 135, 165x3, 185x1, 205x1 230x5@9 # Too hard: supposed to be @8. Paused the reps. 207.5x6@(7,6.5,7) wide-grip bench: 45x10x2, 135, 225, 275x3, 300x8@7, 305x8@(8,8.5) chest-supported row: 45x10, 90x8, 135, 155x10@7, 160x10@(8,8) face pull: 52.5x20x3 2017-08-21 (Monday) weight: 198.6 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 535x2@7.5 # Focused on abs. Bad hip drive. Right knee pain on 2r. 480x5@(7,7.75,7) # Absolutely zero pain! First braced with abs, then focused on hips. safety bar squat: 155, 245, 335x3, 375x7@(7,7.5) paused bench: 45x10x2, 135, 225, 275x3, 310x5@(5,5,5,5,6) chain sldl: 70kgx5, 120kg, 170kgx3, 205kgx1 205kg+80x7@9 # Much higher than last week! 180kg+80x7@(7,7.5,7.5) # Augh. pendlay row: 110kgx7@(8,8) chinups: 0x(8@6,8@7.5,8@8.5) ab roller: 0x15x3 2017-08-18 (Friday) weight: 198.4 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1 455x5@7 # 1-4r not much pain, just tight: 5r started to hurt right knee. squat: 410x6@(4,4,5) # Minor left knee patellar pain. safety bar squat: 155, 245, 335x8@(6.5,6) paused bench: 45x10x2, 135, 225, 275x3, 315x1, 345x1 365x1@7, 385x1@7.5, 390x1@8.5 325x4@(6,6,6,6) close-grip bench: 340x4@8, 310x6@(7,8,8.5) tricep pressdown: 90x12@5, 110x12@7, 120x12@(8,10) seated incline db curl: 40x12@(8,8), 40x10@8 # Was supposed to be 10 reps. rear delt row: 25x12@5, 35x12@(7,6,7) # Fatigue. plank: 0x30x1, 0x20x2 # Seconds. 2017-08-17 (Thursday) weight: 200.2 deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 245kgx3@(7,7.5), 235kgx3@(6.5,6.5,6) chain deadlift: 220kg+80x5@7.5, 225kg+80x5@9 # Grip slipping. Straps next week. squat: 45x10x2, 135, 225, 315x3, 405x1 440x3@(6,6,6) # Knee a little tight but no pain. paused bench: 45x10x2, 135, 225, 275x3, 305x3@(4,4,4,4,4) bent barbell row: 135, 185, 225x9@(8,8,8.5) narrow-grip lat pulldown: 140x8, 170x12@(8,9) # Couldn't do 3s: machine broke! 2017-08-15 (Tuesday) weight: 199.4 202 tempo squat: 45x10x2, 135, 225, 315x3, 405x1 455x3@5.5, 465x3@(6,6,6,6.5) # Some left knee pain after 5s. incline bench: 45x10x2, 95, 135, 165x3, 185x1, 205x1 225x5@8, 205x6@(7,6,6) wide-grip bench: 45x10, 135, 225, 275x3, 295x8@(8,8,9) chest-supported row: 45, 90, 155x10@(8,7.5,8) face pull: 52.5x20@(7,6,6) 2017-08-14 (Monday) # Intensity Block Start. weight: 199.0 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 # Some minor right knee pain. 525x3@8 # Very weak. Low back barely holding up. Biasing to left. 462.5x5@(6,6.5,7) # No knee pain during, but some after 3s. safety bar squat: 155x5, 245x5, 365x7@(7.5,7.5) # Back/abs near failure. paused bench: 45x10x2, 135, 225, 275x3, 305x5@(5,5,5,5,5) # =/ chain sldl: 135x5x2, 225, 315x3, 405x1 445+80x7@(7.5,8,9,10) # Abs pretty shot. pendlay row: 225x7@7, 235x7@8 chinups: 0x(8@7,8@8,8@8) ab roller: 3x15 2017-08-11 (Friday) weight: 198.6 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1, 455x6@7.5 # Knee hurt a litle more each rep, getting worse at bottom. squat: 400x8@(6,6) # Tough from a cardio perspective. Some left knee pain. safety bar squat: 155, 245, 315x10@(7.5,8.5) # Hard. Kept more in posterior chain to avoid knee pain. paused bench: 45x10x2, 135, 225, 275x3, 320x5@(6.5,7,7) close-grip bench: 320x5@7, 330x5@8.5, 280x7@(6.5,6,5) tricep pressdown: 90x12@7, 70x15@(7.5,10) seated incline db curl: 30x12@6, 35x15@9.5 face pull: 62.5x15@(6.5,7,7.5) plank: 0x30x3 # Seconds, front-side-side. 2017-08-10 (Thursday) weight: 199.4 deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1 227.5kgx5@(7.5,7.5) # Right hand grip opening. 1.5-inch deficit chain deadlift: 200kg+80x6@(7,6) # Right side of back a little hurt after, by scapula. squat: 45x10x2, 135, 225, 315x3, 405x1, 455x3@(5,5,4) # 1s zero knee pain and could push the whole way. Tight after. 2s zero pain! paused bench: 20kgx10x2, 70kg, 90kg, 125kgx3, 142.5kgx3@(4,4,4) bent barbell row: 135x6, 185x5, 205x10@7, 215x10@(8,8) narrow-grip lat pulldown: 140x5, 170x12@(8,9,10) 2017-08-08 (Tuesday) # Mid-right back sore. weight: 198.4 202 tempo squat: 45x10x2, 135, 225, 315x3, 405x3@5, 425x3@5.5, 445x3@(6,6,5.5) # Very little knee pain: mostly tightness on left part of right knee. incline bench: 45x10x2, 95, 135, 165, 185x2, 205x1 220x6@8 # Left shoulder weird. Elbow coming in? 187.5x8@(7,6) wide-grip bench: 45x10x2, 135, 225x10@4, 275x10@(8,8) chest-supported row: 45x8, 90x8, 135x12@6, 145x12@(8,8) # With some back cheating. # Done by 7:00! 2017-08-07 (Monday) # Deload week. weight: 199.0 squat: 45x10x2, 135, 225, 315x3, 405x1 455x5@(5,5,5) # Right knee pain. Less pain on 2s. 3s hurt least. safety bar squat: 155x5, 245x5, 345x8@7, 350x8@7.5 # Some right knee patella pain on left side. paused bench: 45x10x2, 135, 225, 275x3, 295x6@(5.5,7,6) chain sldl: 70kgx5x2, 120kg, 175kgx3, 175kg+80x10@(7,9) pendlay row: 100kgx8@(8,8) chinups: 0x(8@7,8@6,8@8) # Nice! In rack w/knurl. Much stronger. ab roller: 0x(15,15,15) 2017-08-04 (Friday) # Final day of 4-week accumulation block. Deload up next. weight: 197.4 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1 455x6@8 # Knee felt great until I did this set. squat: 440x8@(7,8,8) # Let knees path however they wanted -- not much pain. safety bar squat: 155x5, 245x5, 325x10@(7.5,8,9) # Upper back tired. 2-count paused bench: 45x10x2, 135, 225, 275x3, 315x1, 335x1 355x1@7, 375x1@7.5, 395x1@9.5 paused bench: 345x5@(8,8.5,9.5) close-grip bench: 330x5@9.5 # Last rep really dropped off fast. Rep 4 was great. 295x7@(8,8,8.5) tricep pressdown: 70x10, 110x15@(7,8,10) seated incline db curl: 30x12@(7,9,9) face pull: 57.5x15@(6,8,8) # Supersetted with incline db curl due to time. 2017-08-03 (Thursday) # 84 degrees in the gym. weight: 197.2 deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 235kgx5@(7.5,7,7.5) # Grip opening: can't hold. 3-count at end. 1.5-inch deficit chain deadlift: 207.5kg+80x6@(7,8,8.5) squat: 45x10x2, 135, 225, 315x3, 405x1, 450x3@(6,7,6,6) # Last set no pain: toes more forward. bench: 45x10x2, 135, 225, 275x3, 310x3@(5,4,4,4,4) bent barbell row: 135x5, 195x10@(7,7,6) narrow-grip lat pulldown: 140x5, 160x12@(8,8,8.5) # 4h15m total training time. 2017-08-01 (Tuesday) weight: 199.2 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1 465x3@(7,7.5,7,8,8.5) # Only miner knee pain. incline bench: 45x10x2, 95x8, 115x5, 165x3, 185x1 215x6@8 # Such strange pathing. Like left-handed benching. 200x8@(7.5,8,8) press: 45x10x2, 95, 135, 162.5x10@(6.5,7,7.5) # All reps bounced. jm press: 45x10x2, 65x10, 100x12@(7,8,9) chest-supported row: 45, 90, 125x12@(7.5,7,7) # Higher angle this week. band pull-apart: 0x20x3 # Light green band. 2017-07-31 (Monday) weight: 198.0 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 545x3@8.5 # Increasing knee pain. 465x6@(7.5,7.5,7.5) # Mid-back feeling pretty weak. safety bar squat: 155x5, 245x5, 345x8@(7.5,7,7.5) paused bench: 45x10x2, 135, 225, 275x3, 315x1 330x6@(7.5,8,7.5,8.5,9) # Mich harder on right shoulder. # Right side of back under scapula feeling crampy/exhausted. deadlift: 135x5x2, 225, 315x3, 405x1, 455x1 470x3@(4,5,6) # Last reps held 3-count. chain sldl: 385+80x10@(7,10,9) # Urgh. Butt very sore. Locked out all of 2s. Did not fully lock out 3s. pendlay row: 225x8@(8,8,8) chinups: 0x(8,8,8) ab roller: 0x(15,15,15) # Supersetted with chins. # This training took 5 hours, 5PM - 10PM. Gym closes at 10! 2017-07-28 (Friday) # Stretched Quad in the Morning on Dan Green's Suggestion. weight: 198.8 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1 455x6@8.5 # Right knee pain. squat: 440x8@(7.5,8,7.5) # No pain! Different form: "pulled down with feet." safety bar squat: 155x5, 245x5, 315x10@(7.5,7.5,7.5) 2-count paused bench: 45x10x2, 135, 225, 275x3, 315x1, 335x1 355x3@7.5, 365x3@8 paused bench: 340x5@(7.5,8.5,8.5) close-grip bench: 325x5@8.5 295x7@(6.5,7.5,8.5) tricep pressdown: 70x10, 110x15@(8,9), 110x16@10 # AMRAP db curl: 30x12@(7,8), 30x13@10 # AMRAP face pull: 52.5x15@6, 57.5x15@(7,8) plank: 0x30x3 # Seconds, front and sides. 2017-07-27 (Thursday) # Pretty fatigued. Hani bumped up macros. weight: 197.0 deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 230kgx5@(6,5.5,6.5) 1.5-inch deficit chain deadlift: 205kg+80x6@(7,7,7.5) squat: 45x10x2, 135, 225, 315x3, 405x1 440x3@(5,5,5.5,5) bench: 45x10x2, 135, 225, 275x3 305x3@(3,3,4,5) bent barbell row: 135x5, 185x10@7, 195x10@(8,9) narrow-grip lat pulldown: 180x5, 140x12@7, 150x12@8, 160x12@9 2017-07-25 (Tuesday) # Very fatigued! weight: 197.0 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 475x3@7.5, 465x3@(7,7.5,8,9) # Weight down, RPE up. incline bench: 45x10x3, 95x8, 135x5, 165x3, 185x1 210x6@8 # That is tough. 190x8@(7,8) press: 45x10x2, 95, 135, 160x10@(7.5,7.5) # Left side seems heavier. jm press: 45x10x2, 65, 85x3, 95x12@(8,7,8) chest-supported row: 45x5, 90x5, 115x12@(7,8,7.5) band pull-apart: 0x20x3 2017-07-24 (Monday) weight: 196.6 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 540x3@8 # Less knee pain, more adductor pain. Controlled. 460x6@(6,7,7.75) # Creatine? Difficult endurance, not strength. safety bar squat: 155x5, 245x5, 335x8@(7.5,7.5,7) # Tired back. paused bench: 20kgx10x2, 70kg, 90kgx5, 120kgx3 147.5kgx6@(7,6.5,6,7) # Path is noticeably different: elbows want to flare more. deadlift: 135x5x2, 225, 315x3, 405x1 465x3@(5.5,5,5) # Last reps held 3-count. Back tingly after each set! chain sldl: 385+80x10@(7.5,8,10) # Adductors getting involved. pendlay row: 225x8@(8,8.5,9) # Low back barely holding on. Left adductor dead, basically point of failure. chinups: 0x(8,8,7) ab roller: 0x(15,15,15) 2017-07-21 (Friday) # Coffee! weight: 197.8 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1, 445x1 465x6@8.75 # Too heavy today. Tight but no real pain. squat: 440x8@(7.5,8.5,8) # So warm. Tough. Cardio. safety bar squat: 155x5, 245x5, 295x10@6.5, 305x10@7 # Cardio death. 2-count paused bench: 45x10x2, 135, 225, 275x3, 315x1, 335x1 355x3@7.5, 365x3@8 paused bench: 330x5@(6,6.5,6.5) close-grip bench: 315x3, 345x5@10 # Urgh... was @8 last week. 305x7@(8.5,9.5) # RPEs much higher than last week. Biceps tight. tricep pressdown: 100x15@(7,8), 100x16@10 # AMRAP db curl: 30x12@(7.5,9), 30x12@10 # AMRAP face pull: 47.5x15@6, 52.5x15@(7,8) plank: 0x20x3 # Seconds, front and sides. 2017-07-20 (Thursday) weight: 197.8 deadlift: 70kgx3x2, 120kg, 170kgx3, 200kgx1, 222.5kgx5@(6,5,5.5) # Low back tired. 1.5-inch deficit chain deadlift: 200kg+80x6@(6,7) squat: 45x10x2, 135, 225, 315x3, 405x1, 430x3@(4,3,5) # Left adductor a littlo hot, knees mostly OK. bench: 45x10x2, 135, 225, 275x3, 300x3@(3,3,3,3) # Hungry! Mid-back pain. bent barbell row: 165x10@7, 175x10@6, 185x10@(8,8) narrow-grip lat pulldown: 130x12@(8,6,6), 140x12@8 2017-07-18 (Tuesday) weight: 198.2 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 475x3@(7,7.5,8,8.5,8.5) # Warmups had knee pain from sudden loading. Tight on descent. # Squeezing everything greatly lowered the pain. incline bench: 45x10x2, 95x8, 135, 165x3, 185x1 205x6@7, 215x6@9 # Welp, OK. 190x8@(6.5,6.5) press: 45x10x2, 95x8, 135x5, 155x10@6.5, 160x10@7.5 jm press: 45x10x2, 65, 85x12@7, 90x12@(8,8) # Such pump. No pain! chest-supported row: 45x10, 90x6, 115x12@(7.5,8,10) band pull-apart: 0x20x3 # Light green band. 2017-07-17 (Monday) weight: 196.6 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1@7 # Tough. 535x3@8 # Extreme right knee pain, increasing each rep. 455x6@(6.5,6,6.5) # Good. No pain, but poor tightness, low confidence. safety bar squat: 155x5, 245x4, 315x8@6, 325x8@7 paused bench: 45x10x2, 135, 225, 275x3, 320x6@(6.5,6.5,6.5,6.5) deadlift: 135x5x2, 225, 315x3, 405x1 # Bicep pain... 460x3@(6,5.5,5.5) # Supinated bicep hurts: scared to pull. chain sldl: 375+80x10@(7.5,7,6.5) # Uh, OK. pendlay row: 135x5x2, 225x8@7.5, 230x8@(8,8.5) chinups: 0x(8@8,8@10,8@9) ab roller: 0x(15,15,15) # Add weight next time? 2017-07-14 (Friday) weight: 197.2 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1 455x6@7.5 # Some right knee pain after. Left adductor hot on 4r. squat: 435x8@(7.5,8) safety bar squat: 155x5, 245x5 285x10@7, 295x10@7.75 # Cardio extravaganza. Knees 100% painless. 2-count paused bench: 45x10x2, 135, 225, 275x3, 315x1 340x3@6, 355x3@7 paused bench: 315x5@(5,5) close-grip bench: 315x3, 340x5@8, 305x7@(7,7.5) tricep pressdown: 90x10, 100x15@(8,10), 100x11@10 # Large amount of tendon pain. db curl: 25x12@6, 30x12@7, 30x10@10 face pull: 42.5x15@6, 47.5x15@(7,8) plank: 0x20x3 # Seconds, front and side. 2017-07-13 (Thursday) # Current mood is "Antsy". weight: 199.0 deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 215kgx5@(3,4) # Last reps held 3-count. 1.5-inch deficit chain deadlift: 195kg+80x6@(4,5) # All deadlift RPEs really too low to call. fingertip hold: 200kgx1 # Held for 6 seconds, then failed. Back couldn't straighten. squat: 20kgx10, 70kgx5, 120kgx3, 170kgx1 190kgx3@(4,2,2) # Right knee hurts. bench: 45x10x2, 135, 225, 275x3, 295x3@(2,1,1) # Mid-back hurts to arch (from fingertip hold?). bent barbell row: 5x10x2, 135x10@6, 155x10@(7.5,8,9) narrow-grip lat pulldown: 120x12@8, 130x12@(9,8) # Mid-back still hurts from the hold. 2017-07-11 (Tuesday) # Recovery day. weight: 199.2 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 495x3@7.5 # Guess I was still fatigued from yesterday. Should have been @7. 485x3@8 # Well that's still too heavy. 475x3@(8,8.75) # This would have been a good starting weight. incline bench: 45x10x2, 95, 135, 175x3 195x6@8 175x8@(7.5,8) press: 45x10x2, 95, 135 160x10@8 # Too heavy: should have been @7, but fatigued from incline bench. 150x10@8 jm press: 45x12x2, 65x12@5, 85x12@(8,8) # Left elbow getting twanged at bottom. RIP tendons. chest-supported row: 45x10, 90x8, 135x11@10 # Too heavy. Oops. 115x12@(8,10) # The first set was great. The second set was poor quality for last 4 reps. band pull-apart: 0x20x3 # Light green band. 2017-07-10 (Monday) weight: 198.2 squat: # Left adductor super hot. Worrying. 20kgx10x2, 60kg, 100kg, 140kgx3, 180kgx1, 205kgx1, 225kgx1 240kgx3@8 # 3r fell forward and loaded quads, but held. A little pain when that happened. 205kgx6@(6,6.5) # No pain!!! Calves feeling tight at bottom. Keep in glutes. safety bar squat: 80kgx5, 120kgx5 140kgx8@(7.5,7.5) # Tough on upper back. paused bench: 20kgx10x2, 70kgx5, 120kgx4 140kgx6@(5.5,6,6.25) deadlift: 70kgx5x2, 120kg, 170kgx3 205kgx3@(6,5,5) # Upper back fatigued from safety-bar squat. Hips tight too. chain sldl: 160kg+80x10@5 # Too easy... programming called for 7.5. 170kg+80x10@7.5 # Quadrati Lumborum extremely toasty. pendlay row: 70kgx5, 100kgx8@(7.5,8) chinups: # Supersetted with ab roller. 0x8@(8,9), 0x6@10 # Supposed to be 0x8x3, but alas. ab roller: 0x(15,14,10) # Starting programming with Hani Jazayrli from TSA! # As part of that, starting taking nutrition seriously again. 2017-07-07 (Friday) # Tired. weight: 200.2 squat: 45x10x2, 135, 225, 315, 405x2 425x8@(6.5,7,8) # No knee pain, just feels tight. Left adductor feels very hot. bench: 45x10x2, 135, 225, 275x3 315x8@(6,6.5,7,7.5,7.5) # EZ sldl: 135x5x2, 225, 315x3 425x6@(6,5.5,6) # 3s6r held for 6-count. 2017-07-06 (Thursday) # 3 hours of sleep due to allergies. weight: 200.0 2-count paused squat: 45x10x2, 135, 225, 315x3 405x5@6 # Some right knee pain, increasing. 425x5@7 # Toes out: less pain. Very little. 445x5@7.5 # Right knee pain. 3-count paused bench: 45x10x2, 135, 225x4, 275x3 315x3@6, 335x3@6.5, 355x3@9 # Uhh... 335x3@(7.5,7) 2017-07-04 (Tuesday) # Lots of soreness (mostly back) weight: 198.6 deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1 220kgx6@(6,6.5,7) # One vertebra in upper back / base of neck is trying to escape. # No chains: vertebra is fishy. I think it's from the sitting. 1.5-inch deficit deadlift: 200kgx6@(6.5,6) # TIRED. close-grip bench: 45x10x2, 135, 225, 275x3 315x6@(7.75,7.5,7.5,8,8) # OK, just systemic tiredness. reverse hyper: 180x12x3 # To stretch out lower back. lat pulldown: 150x10x3 2017-07-03 (Monday) # Back at BBBC! # This is the last week before switching to TSA coaching under Hani. # Hani said to just do whatever I would have done to start a normal linear # cycle, but move some of Tuesday's volume to Monday. weight: 197.6 squat: 45x10x2, 135x8, 225x8, 315x5 # Both knees hurt. Left adductor hurts. 365x3, 405x8@(7,6.5,7,6.5,7) # Knees more forward: no pain! A little tight. # This was an intense cardio event. Panting. # Legs don't care. Mid-back and abs tired. paused bench: 45x10x2, 135, 225, 275x3, 315x1, 345x1 365x1@7.5 # Feels a little untrained 275x8@5.5, 285x8@(6,7,7.5,7) # No lifting Friday due to work. 2017-06-29 (Thursday) # Same 24, Top Floor. Sarah joined! 321 tempo squat: # Feeling out the knee, basically. 45x10x3, 135x5x2, 225, 315x3 # This is funny. The "bad" right knee doesn't hurt at all, but the "good" # left knee hurts inferior to the patella, on the inside, above calf # insertion. 405x3@7, 455x3@8, 495x2@9 # Basically no pain. 525x1@9 # A little right knee pain on ascent, but not much. squat: 545x1@9 # Calves tightened a lot at bottom, felt weird. # Some pain on ascent from retightening. Too low? Floor slanted. 495x3@8 # Not sure how to push, hesitant. 495x3@(6.5,7) # Kept in hips much better. Great! bench: 45x10x2, 135, 225, 275x3, 315x1, 345x1 365x3@8 # The physical bench is extremely low to the ground. Can't get leg drive. # Also the bar is badly bent, making the pathing weird. 345x4@(7,10) # Just feels so weird on this bench. 315x5@(7,6) 2017-06-27 (Tuesday) # Van Ness 24hr Fitness... bad equipment. deadlift: 115x5x2, 185, 275, 365x3, 455x1 475x1 # No knurl, so used straps. The floor isn't level at all! # At this point, the manager came over and told me that deadlifts can't be # dropped, and gym policy is to lower plates slowly. So do that or be kicked # out. So I started doing that. 3-count paused-at-knees deadlift: # Paused at knees because bar has too much flex. 475x4@(8,7.5,7.5) # Not too bad. Slow eccentrics kind of suck the energy out. squat: 45x10x2, 115, 205, 315x3 405x6@(5,5.5,6) # 1s lots of right knee pain every rep. Floor totally unlevel. # 2s much less pain, basically none, but feels... present. # Knee doesn't hurt during 3s, but after. 2017-06-26 (Monday) # Garage, early morning. Heading to SF for a week of meetings. weight: 200.2 squat: 45x10x2, 135, 225, 315x3, 405x1 # Right knee bothersome but not too bad. 455x2f # Stumbled forward on 3r, left foot took a step. 455x5@(5,6.5,6) # Sick to stomach. Threw up in throat after. # No pain during the sets, but a few seconds of pain after. paused bench: 45x10x2, 135, 225, 275x3, 315x1 335x5@(7,6.5,7.5,8,8) # Great IPF pauses 4,5s. # Thai massage on Sunday. 2017-06-23 (Friday) weight: 203.0 squat: 45x10x2, 135, 225, 315x3, 405x1 # Right knee pain. 455x5@(5,5.5) # No pain on 2s! Little wider stance, toes a little more out. 475x5@6 # Felt tight but didn't really hurt! bench: 20kgx10x2, 70kg, 100kg, 120kgx3, 140kgx1, 150kgx1, 160kgx1 172.5kgx3@8, 160kgx5@(7,7.5,7.5,8.5) sldl: 135x5x2, 225, 315x3, 405x6@(5,5,5) # Tough on pecs??? Weird. 3s6r held 6-count. ab roller: 0x10x3 # From knees. 3s10r held for a pause just for fun. Very easy. 2017-06-22 (Thursday) # Ibuprofen for knee pain. weight: 202.4 2-count paused squat: 45x10x2, 135, 225, 315x5 405x5@(6,6.5,7) # Last rep 3s 6-count pause. # Last set hurt less: focused on tightening quads by hip, not by knee. # Less knee bias, but felt solid and not overly-hipped. 3-count paused bench: 20kgx10x2, 70kg, 90kg, 120kgx3 140kgx3@6, 145kgx3@(7,6), 150kgx3@(7,7.5,7.5,8) press: 45x10x2, 95, 135, 165x3 # Mid to lower back on right feels tight. Bad abs? 185x5@(6,5), 190x5@(7,6.5,8) # Pretty shaky. Abs weak, not contributing much. 2017-06-20 (Tuesday) # Left inner knee feels weird. Tired! deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1, 250kgx1@7.5 270kgx1@9 # Trending in the wrong direction... left hamstring hurts by knee. 240kgx4@(7,7.5) # Feels MUCH heavier. 220kgx4@7 # Urgh. close-grip bench: 45x10x2, 135, 225, 275x4, 315x6@6 325x6@7.5, 315x6@(7,7.5,8) squat: 45x10, 135x5x2, 225, 315x3 405x5@5, 425x5@5.5, 445x5@5 # 3s held a little higher on back. # Right knee tight at bottom: quad tendon, on left. 2017-06-19 (Monday) # Woke up with something very painful under right scapula. Hurts. weight: 199.4 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 # Left adductor hurting. Right knee avoiding pain. # Back very weak: 455 feels so heavy. 495x1@7 # Right knee avoiding pain in weird ways. Something clicked. 525x1@8 # Left leg doing most of the work. 545x1@8.5 # Descending very slowly. Right knee pain. 455x4@(6,5.5,6,6,6) # Light squat to work on form. Some VMO pain 5s4r. paused bench: 20kgx5x2, 70kg, 120kgx3, 140kgx1, 160kgx1@6 # Back OK here. 175kgx1@8.5 # Paused pretty long and lost tightness at the bottom. 160kgx4@8, 152.5kgx4@(6,6.5,6.5,6.5,7,7.5,8) 2017-06-17 (Saturday) # Just for fun in the garage gym, since we have that new couch there. pullups: # With bench grip. 0x5x3 # Chest touching the bar. Tough! # Also used the Ivanko grippers, just for fun, 3 sets of 10-second holds for # each hand, alternating, supersetted with the pullups. Possibly useful, but # the grippers are much wider than a barbell. 2017-06-16 (Friday) # Exploding knees. weight: 199.8 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 # Avoid sudden loading at bottom. 495x5@(7.5,8,8.5) # Completely pain-free! KEEP RIGHT SHOULDER UP, STRAIGHT WRISTS! # Reps slowed down on purpose to path more carefully -- but harder. bench: 45x10x2, 135, 225, 275x3, 315x1, 345x1, 365x1 375x3@8 # Nice! 345x5@(6,6,6,7,6), 355x5@(6.5,8) # 5m rests for 355. sldl: 135x5x2, 225, 315x3 405x6@(5.5,5,6,6) # Last rep held 6-count, but traps still tugging on vertebra in neck. 2017-06-15 (Thursday) # Tendinitis is the name of the game 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1 405x4@6 # Keeping it _WAY_ in hip. Quad on right hurting a little 3,4r. 425x4@6 # Trying to load right evenly. 445x4@6 465x4@7 # Less knee pain each set: but weird hip-dominant form. chain bench: 20kgx10x2, 70kg, 90kg, 120kgx3, 120kg+40x4@5 140kg+40x4@6, 155kg+40x4@8.25 140kg+40x5@(6,6.5,7,8) # 5m rests. press: 45x10x2, 95, 135, 165 185x5@(6.5,5.5), 190x5@(7,6.5,7) 2017-06-13 (Tuesday) weight: 201.4 deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 250kgx1@7, 270kgx1@8 # Harder than I'd like! Neck feels weird, that one vertebra still being pulled. 230kgx5@6.5, 235kgx5@(7,7.5), 200kgx5@(5.5,5.5) close-grip bench: 45x10x2, 125, 225, 275x4 315x6@6.5, 325x6@7.5, 315x6@(6.5,6,7,7.5,8) # 15m rest before the @6, oops. leg press: # Thought it would help knees: bad idea, made them even worse, should have squatted. 90x10x2, 180x8, 270x8@5, 360x8@(6.5,5.5), 410x8@6.5 # Tough! Right knee tendinitis near bald spot above knee. 2017-06-12 (Monday) # Sharp knee tendinitis pain over weekend. weight: 201.6 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 545x1@7 # Stuttering on way up. Keep pathing tight. 565x1@8 # Looks OK, but sharp right knee pain, and low E1RM. 505x5@(7,7.5,8) # Already a lot of fatigue! Too hard... # Focused on keeping hips from rotating clockwise. Felt more on right side. paused bench: 45x10x2, 135, 225x3, 275x3, 315x1 345x1@6, 365x1@7.5, 385x1@8 340x6@9 # Miscounted. Shooting for 5@8. Also, unbolted the rack from the floor when re-racking =/ 325x5@(6.5,7,7,7,6.5,7.75,7,8) # Start 5min rests after 5s. Harder on right pec. 2017-06-10 (Saturday) # Sarah was training, so I went too. ab roller: 0x10x3 # From knees. 2017-06-09 (Friday) # Feeling oddly good today... also, coffee! weight: 200.6 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 495x5@(6,7,7.5) 455x5@(6,6.5) # Left knee a little twanged. Back failing? Still tired from safety bar. bench: 20kgx10x2, 60kg, 100kg, 120kgx3, 140kgx1 155kgx5@7.5 # Very sloppy. 157.5kgx5@7.25, 160kgx5@7.75 152.5kgx5@(6.5,7,7.25,7.5) # 5% drop. cable row: # Assuming each plate thing is 10lbs, which they're not. 110x15, 130x10, 160x8, 180x8@6, 200x8@(7,7,7.5,8) # Too heavy, used some legs. 2017-06-08 (Thursday) # SORE. Thanks, safety bar! weight: 201.6 2-count paused squat: 45x10x2, 135, 225, 315x5 405x5@6, 425x5@6, 445x5@7 # Tough. Tired before I started! Knees, adductors weird. close-grip floor press: 45x10, 135, 225x5@5 275x7@(7,7.5,8.5) # Sarah says left elbow hitting mat, right elbow hitting floor. # This felt weird and useless. Normal-grip floor press may be better. press: 45x10x2, 95, 135, 165x5@6, 170x5@6 175x5@6, 185x5@(6.5,6,7,7.75) # Left side giving out first. 2017-06-06 (Tuesday) weight: 200.6 deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 230kgx5@6, 237.5kgx5@(7,7.25) # Neck feels a bit weird, so skipping chains. 1.5-inch deficit deadlift: 220kgx5@(6,6) # Note: No straps! Grip hurts after, but can hold. close-grip bench: # Chest still a bit crampy from yesterday. 45x10x2, 135x8, 225x6, 275x4 315x6@6, 325x6@7.5, 315x6@(7,7,7,7.5,8) # 5m rest for last two. safety bar squat: # Bar + collars = 30kg 30kgx10x2, 80kgx5, 130kgx5@5, 140kgx5@6, 150kgx5@6 160kgx5@6, 170kgx5@7.5 # But on the last one abs and upper back both starting to fail, # especially for last two reps. Legs don't care, just abs and upper back. 2017-06-05 (Monday) # Starting a new cycle! weight: 199.6 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 # Quad pain sharp at bottom, left side greater. # Doing a careful squeeze to not load it suddenly. 495x5@(7,7.25,7), 455x5@(5.5,6) # Left adductor pain on 1s. Knees not too happy. paused bench: 45x10x2, 135, 225, 275x3, 315x1 335x5@7.5 # Nice! Good pauses! 320x5@(6.5,6,7,6,6.25,7,7.5) # 5% drop. Last 2 sets on 5m rest. leg curl: # Supersetted with the bench. 80x12, 100x10@(6,6,4), 120x10@(6,6.5) 2017-06-02 (Friday) deadlift: 70kgx5x2, 120kg, 170kg 200kgx8@6 # Left hamstring feels strange: cracked after set. 220kgx6@6.5 240kgx4@7.25 220kgx4@7 200kgx6@6 180kgx8@6.5 # Left hasmtring still weird. floor press: 45x10x2, 135, 225, 275x3@6 295x4@(7.5,6), 305x4@(7,7,6.5), 315x4@(7.5,8) # Hello, triceps. # Make sure right wrist isn't bent back. Feel bar center of mass. # Also, squeeze bar hard. cable row: 110x15, 140x15 160x12@(6,6,7) # Strict and slow. Supersetting with bench. # Upper back muscles getting maximally fatigued, tugging on vertebrae. # Crazy arm and finger pump. 2017-06-01 (Thursday) # Try some DUP. weight: 199.0 squat: 45x10x2, 135, 225, 315x3 405x7@(7,5,7,6) # Left adductor starting to cramp. Lost count on 3s, may have done 9. chain bench: 45x10x2, 135, 135+40, 225+40x3 275+40x5@6, 295+40x5@(6.5,6), 315+40x5@10 # USAPL pauses. # Used the blue chain hooks, 2nd hook, and made the chains into a ball by # attaching both ends as well as the middle link to the clip. Works great! press: 45x10x2, 95, 135 155x5@6.5, 165x5@(6.5,6,6.5) # No hip drive. # Right shoulder not loving it. Tight. Pulling on clavicle. 2017-05-30 (Tuesday) # Recovery. weight: 199.6 squat: 45x10x2, 135, 225, 315x3 405x5@5, 425x5@6, 455x5@(6,6,7) 2-count paused bench: # AKA "USAPL Paused Bench" 45x10x2, 135, 225, 275x3 315x5@(6,6.5,6.5,7) pendlay row: 135x8x2, 185x8 225x8@9, 225x5@(7,8) # Looking at the graphs leading up to this meet, it looks like I did the # opposite of peaking. Everything was pretty much at the worst it's been. # Either the E1RM calculation is all crap and I'm getting bad transfer, # or I need to keep volume higher closer to the meet. 2017-05-27 (Saturday) # Boss of NorCal 4! weight: 196.2 # Weighed in at 89.0kg. Minor water cut. # The warmup room had a mixture of pounds and kilos, but all of the weights # ~25lbs were moved out of the gym. But I tried to keep the warmups normal. squat: 585x1@8 # Last warmup. Injured right calf at the bottom. Became a big problem. 272.5kgx1@9 # Really worried about right calf. Cramped a little at bottom. 287.5kgxf # Failed: tried to keep off calf so much that form was very different, # and wound up going too low and loading hamstrings weirdly. 287.5kgx1@10 # Absolutely maximal. Still tried to stay off the calf a little. # Paused on the way up about a foot out of the hole. Meet PR! # CA State squat record! paused bench: 182.5kgx1@10 # Whoa, the judge is giving super-long pauses. 2 or 3-count, for real. 187.5kgx1@10 # Very fast on the way up, but the long pause is tough. Meet PR! 192.5kgxf # Entered in 190kg, but upped it to 192.5kg to attempt a state bench record. # Moved fast off the chest, but got stuck about half a foot up. # The left pec strained a little while holding it forever at the bottom. deadlift: # The warmup was completely random. I forgot that deadlift flights go quickly. # Also the deadlifts were a mixture of pounds and kilos, and I didn't # really know what the weights was. 270kgx1@8 # Put in 280kg as opener, but wasn't sure about grip. # Turns out grip was fine and I should have stuck with the 280kg. 280kgx1@9 # CA State Total PR! 290kgx1@9.5 # Really strong. Could have done 300, I think. # 491 Wilks! 2017-05-24 (Wednesday) # A little beat up in back and right knee. weight: 201.2 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 495x3@(5,6.5,6) # OK but right knee _very_ tight. paused bench: 45x10x2, 135, 225, 275x3, 315x1 335x3@(6,5,6) 2017-05-22 (Monday) # Last Warmups. weight: 199.8 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 545x1@7 # Right quad very tight on VMO. 585x1@8 # Great! Feet a little wider: no quad pain. Kept it controlled and focused # on back rigidity and hip drive. Moved really well. Not fast, but solid. paused bench: 45x10x2, 135, 225, 275x3, 315x1 365x1, 385x1@8 # With commands, on low orange bench. Feels OK? Probably 405 will be fine. deadlift: 135x5x2, 225, 315x3, 405x1, 455x1 # Upper back tired. Has been for a while. 495x1x3 # Pretty easy. But upper back sore. 2017-05-19 (Friday) # Stressed about motorcycle repair again. weight: 199.4 squat: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 250kgx1@7 # Hips came forward, which felt strange in low back. 262.5kgx1@8 275kgx1@10 # In orange rack: loocking too far down, curved upper back. # Weird. Pathed really badly. 275kgx1@8.5 # OK, better, but back still weird. Held higher. 3-count paused bench: 20kgx10x2, 60kg, 100kg, 120kgx3 140kgx2@6, 160kgx2@7.5, 170kgx2@9.5 paused bench: 185kgx1@9 # OK, nice. Butt stayed down. # No deadlift -- back in really unstable shape. Would rather be uninjured. 2017-05-18 (Thursday) weight: 200.2 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 515x3@(7,8.5) # Probably too little rest for 2s. Same as before last meet! No worse! # Back a little sore all over. Needs healing. 1-board bench: 45x10x2, 135, 225, 275x3, 315x1, 365x1 385x3@(7.5,8,9.5) # Well, OK. Butt stayed down. # Lots of back discomfort on Wednesday, pretty sore. 2017-05-16 (Tuesday) weight: 198.8 deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 250kgx1@7.5, 280kgx1@8.5 # Held for 4-count. Right hand opening on hold. # Some muscles in back fatiguing. 280kgx1@9, 270kgx1@8 # No straps. close-grip bench: 45x10x2, 135, 225, 275x3, 315x1 # Right pec soreish. 335x4@(6.5,7,7.5) # Some muscle by spine in mid-back feels extremely weak, needs recovery. squat: 45x10x2, 135, 225, 315x3, 405x1 # Keeping it light: just keeping fitness. 455x5@(6,6,5) # Back REALLY unhappy, though. Tough on abs. 2017-05-15 (Monday) # 2 weeks out. Various pains, mostly back and knees. weight: 200.4 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 545x1@7, 585x1@7.5 # Some right quad pain. Too low? 600x2@9 # Damn good, both. 585x2@10 # Both good, just tired. Safe grind. First rep very good. paused bench: 45x10x2, 135, 225, 275x3, 315x1, 365x1 385x1@7, 405x2@9.5 # Very strong, long pauses, but right shoulder pronated on 2s2r. 385x2@8.5 3-count paused bench: 385x1@10 # more than 3-count but whateva. 2017-05-12 (Friday) weight: 199.6 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 545x1@6, 585x2@(8,8.25,9) # Mid-back tired. bench: 45x10x2, 135, 225, 275x3, 315x1, 345x1 365x4@(7,6.5,8.75) # But feels real shit, esp. in right shoulder. sldl: 135x5x2, 225, 315x3, 405x1, 455x1 495x6@7 # Drop reps to spare lower back. 495x5@(7,7) # Last rep held 8-count, hurting left wrist a little. deadlift hold: 435x20x2 # One vertebra in neck feeling the muscles on each side failing: skipping 3s. # Holding it too un-shrugged, I think. Should take off floor, not # via rack pull. 2017-05-11 (Thursday) # Feel sick in throat. weight: 199.4 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 495x3@7 # VMOs pretty sore. Left hamstring tight. 455x5@(7.5,7.5,8) # 3s5r 5-count pause. RPE not counting that. 1-board bench: 45x10x2, 135, 225, 275x3, 315x1, 365x1, 385x1 405x3@8.5 # Nice!!! 385x3@(8,8.5) # Right pec a little tender. press: 45x10x2, 95, 135, 165x3 185x5@(6,7.5,8) # Left shoulder not too thrilled. 2017-05-09 (Tuesday) weight: 199.4 deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 250kgx1@7, 285kgx1@8 # Uh... really damn fast. Grip awesome. 270kgx2@(7.5,8,8.5) # Straps. 2-count paused-off-floor deadlift: 220kgx4@8 close-grip bench: 45x10x2, 135, 225, 275x3, 315x1 325x5@(7,7,6,6.5) squat: # Rehbands. 45x10x2, 135, 225, 315x3, 405x1, 455x1 495x5@(8,7,8) 2017-05-08 (Monday) # Very tired: long walk Sunday. weight: 201.6 squat: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 225kgx1 252.5kgx1@7.5 # Weak. Rotated counter-clockwise at bottom to avoid right quad pain. 275kgx1@10 # Slow but non-maximal. Right quad tension. 261kgx2@(9,8,8.5) # Pretty heavy... Better bracing on 2s. paused bench: 45x10x2, 135, 225, 275x3, 315x1, 365x1 385x1@7, 405x1@8 # Nice. Right shoulder OK-ish. Some sharp pain after. 375x2@(7.5,8.5,7.5) # Sarah forgot press command on 2s1r. 4-count pause! cable row: 150x8x3 2017-05-05 (Friday) # Feel SO tired. CNS toast. weight: 200.6 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 545x1@7, 565x3@(8,8,8.75) # Still OK. Controlled. Right eye blurry. bench: 45x10x2, 135, 225, 275x3, 315x1, 345x1 365x4@6.5, 375x4@10 # Huh... kept reps slow. Not enough rest? 365x4@(8.5,8) # Right shoulder moving, though. sldl: 135x5x2, 225, 315x3, 405x1, 455x1 495x6@(6,7,7) # 3s6r held for 8-count. Left hamstring a little weird. deadlift hold: 425x20x3 # 1s something moved by a vertebra, with minor pain. Grip holding strongly. 2017-05-04 (Thursday) # Left hamstring still bad. weight: 203.4 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 495x3@(7.5,8,7.5) # Feel very CNS-drained. Depressed. 1-board bench: 45x10x2, 135, 225, 275x3, 315x1, 365x1 385x3@(7.5,7,7) 303 tempo bench: # To get a stretch & comfy in bottom position. 45x10x2, 135, 225x3, 275x3@6 2017-05-02 (Tuesday) weight: 200.6 deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 250kgx1@7, 280kgx1@8.5 # Very nice. Held for easy 3-count. 260kgx3@(7,8,8) 2-count paused-off-floor deadlift: 220kgx4@8 # No straps. Just one set: back already toasty. close-grip bench: 45x10x2, 135, 225, 275x3, 315x1 325x5@(6,7,6,8) # Right shoulder cramped badly on 2s. squat: 4x10x2, 135, 225, 315x3, 405x1, 455x1 495x5@(7,6.5,7) # Better bracing on 2s. 2017-05-01 (Monday) # Feels very heavy. weight: 198.8 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 545x1@6.5 # Not great effort, kept it loose. 605x1@8.5 # Felt very comfy, very stable! 555x3@(7.5,8,8.25) # Nice. paused bench: 45x10x2, 135, 225, 275x3, 315x1 365x1, 385x1@8, 405x1@8.5 # Nice. Right shoulder pain. 365x3@(6.5,7.5,8) 2017-04-28 (Friday) weight: 199.4 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 545x4@(7.5,8,8) bench: 45x10x2, 135, 225, 275x3, 315x1, 345x1 365x4@8, 355x4@(7,7.5,9) # Ugh. Do reps instead! Trying with a belt, maybe better? sldl: 135x5x2, 225, 315x3, 405x1, 455x1 495x6@(7.5,6.5,7) # 3s6r held 6-count. deadlift hold: 405x20x3 # Wow, held nicely! Go team. Hard on traps. 2017-04-27 (Thursday) # Left hamstring feels strange. weight: 200.6 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 495x1@7.5, 545x1@9.5 475x4@(7,7,8) # 3s4r 6-count hold. Great! RPE not counting that. 1-board bench: 45x10x2, 135, 225, 275x3, 315x1, 355x1 375x4@(7,7), 385x4@(10,7.5) # 10m rest before last set. 3s mis-pathed. press: 45x10x2, 95, 135, 165x3, 185x6@(6.75,6,7) chinups: 0x8 2017-04-25 (Tuesday) deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 250kgx1@7, 270kgx1@8.5 # Grip opening a little. 250kgx4@(6.5,7,7) # Bar getting stuck on legs. Straps. 2-count paused-off-floor deadlift: 220kgx4@(7.5,7) # 2s4r held 10-count. No straps! close-grip bench: 45x10x2, 135, 225, 275x3, 315x1 325x5@(6,6.5,6.5,6.5,6.75) squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 495x5@(6,7.5,8) # Tough. Hitting depth hard! Using gym belt. 2017-04-24 (Monday) # Last "Volume" Week. weight: 200.0 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 545x1@7, 585x1@7.5 # High? Too good; suspicious. 535x4@(7,7.25,7.5) paused bench: 45x10x2, 135, 225, 275x3, 315x1 365x1@7, 385x1@7.5, 405x1@8.5 # Held for 3-count pause, RPE not counting that. 355x4@(6.5,7,7.75,8.5,8.5) # Right shoulder pain - have to be careful to set up centered. 2017-04-21 (Friday) # Very warm today. weight: 200.6 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 525x5@(7.5,7,6.5) # But clip on right failed. Dehydrated? bench: 45x10x2, 135, 225, 275x3, 315x1 355x5@(7,7.5,7.5,9) sldl: 135x5x2, 225, 315x3, 405x1, 455x1 475x6@(6,10,6) # 2s grip slipping badly: using a bar with little knurl. 3s more chalk. # 3s6r held 10-count. deadlift hold: 375x20x3 # Plenty of grip left! 2017-04-20 (Thursday) weight: 200.6 2-count paused squat: 45x5x2, 135, 225, 315x3, 405x1, 455x1 495x1@8, 545x1@9 475x4@(6,7,8) # 3s4r for 5-count, RPE not counting that. 1-board bench: 45x10x2, 135, 225, 275x3, 315x1 355x5@(6.5,6.5), 365x5@(6.5,7.5) press: 45x10x2, 95, 135 # No shoulder pain. 165x6@(5,5), 185x6@(7.5) # Left shoulder weak. 2017-04-18 (Tuesday) # Feeling very sore today. weight: 201.0 deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 250kgx1@8, 270kgx1@8.75 # Grip held, but RHS slipping a little. 240kgx5@(6,6.5,7) # Straps. 2-count paused-off-floor deadlift: 200kgx5@(7.5,7.5) close-grip bench: 45x10x2, 135, 225, 275x3, 315x1 315x6@(6,6.5,6.75,7,7.25) # Right shoulder not too hot. squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 475x6@(6,7,8) 2017-04-17 (Monday) # Feeling very good today! weight: 198.8 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 545x1@7, 585x1@8 # Nice! Squat's back! 515x5@(6,6.5,7.25) paused bench: 45x10x2, 135, 225, 275x3, 315x1, 345x1 365x1@7, 385x1@8, 405x1@9 # With press command. 345x5@(6.5,6.5,7.5,8.5,8) 2017-04-14 (Friday) weight: 202.0 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 505x5@(6,6.5,7) # Form feels very locked-in today from paused squats. bench: 45x10x2, 135, 225, 275x3, 315x1 345x5@(7,6.5,7.75,9) # Butt coming up on some reps. sldl: 135x5x2, 225, 315x3, 405x1 455x6@(6,6.5,6) # 3s6r held for 10-count easily. deadlift hold: 365x20x3 # ~5 seconds left? Painful! 2017-04-13 (Thursday) weight: 202.2 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 # Hip tight. 495x1@8, 525x1@8.5, 545x1@9 565x1@9.5 # Nice! 465x5@(6.5,8,8) 1-board bench: 45x10x2, 135, 225, 275x3, 315x1, 365x1 405x1@8.5, 425x1@9 345x5@(6,6,6.5,6,6) 2017-04-11 (Tuesday) # Still no Sarah. weight: 200.2 deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 250kgx1@8, 270kgx1@9 # Grip held nicely. 230kgx5@(6,6.5,7) # Straps. 2-count paused-off-floor deadlift: 200kgx5@(7.5,7) close-grip bench: 45x10x2, 135, 225, 275x3, 315x1 295x7@(6,5.5), 305x7@(6,8) # Urgh, RPE drop. squat: 45x10x2, 135, 225, 315x3, 405x1 455x6@(6,5.5), 475x6@7 2017-04-10 (Monday) # Sarah in LA. weight: 199.8 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 545x1@8 # Feels very loose still. 565x1@8 # Thought about "up" the whole time. Better! 495x5@(6.5,6.5,7) paused bench: 45x10x2, 135, 225, 275x3, 315x1, 345x1 365x1@7, 385x1@7.5, 405x1@9 335x5@(6,6,7,7.5,8.5) # Shoulders happier if pecs squeezed. 2017-04-07 (Friday) weight: 199.8 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 485x6@(6,6.75,7.25) # Left scapula hurting. Kept back vertical. bench: 45x10x2, 135, 225, 275x3, 315x1 325x6@5.5, 330x6@(8,7.5,9) # First 5 reps ez, last slowed to nothing. sldl: 135x5x2, 225, 315x3, 405x1 425x8@5, 435x8@(6,5) # Last rep held 10-count, easy. deadlift hold: 345x20x3 # Very easy... 2017-04-06 (Thursday) 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1 455x5@(7,7.5,8.5) # Too hard. =( Regressed a lot. Left knee pain & low back sore. 1-board bench: 45x10x2, 135, 225, 275x3, 315x1 335x5@(6,6.5,6,6.25,6) # Skipping press: sickness feeling stronger. chinups: 0x5x3 # Plenty easy. 2017-04-04 (Tuesday) weight: 198.8 deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 250kgx1@7 # Except for grip, which made it like @9... Left hand opening. 270kgx1@8 # Again not counting grip. 220kgx6@(5.5,6,6.5) # Straps. 2-count paused-off-floor deadlift: 200kgx6@(8,9) # Too heavy. Urgh. close-grip bench: 45x10x2, 135, 225 275x8@(6,5.5), 285x8@(7,7.5) squat: # Forgot knee sleeves at home 45x10x2, 135, 225, 315x3, 405x1, 455x6@7, 445x6@8 # Left knee sharp pain at bottom. 2017-04-03 (Monday) # Back home. New cycle leading up to meet. Regain strength. weight: 197.4 # Sickness. squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 545x1@7, 565x1@9 # Just poor pushing... no ability to control muscle. 475x6@(6,6.75,6) # OK, so loss is just in CNS. paused bench: 45x10x2, 135, 225, 275x3, 315x1, 345x1 365x1@7.5, 385x1@8.5 # Nice! Not tired, just CNS dead. 325x6@(6.5,6.5,7,8) # 7m rests. RHS falling off bench. chest-supported row: 45x10, 90x10@4, 135x10@(8,8,9.5) # On Friday, illness intensified, going up to a 101 fever. Coughing up mucus. # On Saturday, felt better in the morning, became worse at mid-day, better in # the evening. # On Sunday, was feeling asymptomatic, so helped out at Tom Campitelli's meet. # Exertion was difficult and I became tired very easily. 2017-03-30 (Thursday) # Very poor sleep -- nose stuffed, so can't breath. 2 hours? romanian deadlift: 135x10x2, 225x10 # Left hamstring feels strange. No pain. 315x8 # Accidentally beltless... grip slipping. Bad knurl. Adding straps. 365x8@(6.5,6,6) # Pressure felt all in sacrum. Also stomach empty & low blood pressure. lat pulldown: 49kgx10x2, 55kgx8, 60kgx8@(7,6.5,8) 2017-03-29 (Wednesday) # Sick for 3 days, throat & nose, no fever. 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1 455x5@(6.5,6.5,7.5) # Stomach empty... hungry! press: 45x10x2, 95, 115, 135, 165x3 # Right shoulder pain on 1rs. 185x6@(7.5,7.25,7) 2017-03-27 (Monday) # At Totum in Toronto. weight: 203.5 squat: 45x10x2, 135, 225, 315x3, 405x1 455x1 # Bar bent and bad knurl: sliding down back. 495x1 # Very bouncy. Running out of space on the bar. 545x1@6 # A little too much in knees? 589x1@10 # Came a little forward, but not much. 100% of bar used. 455x6@(6.5,6,6) # Throat feels sick. paused bench: 45x10x2, 135, 225, 275x3, 315x1 365x1@8.5 # Had to self-unrack. Bench feels a little decline-y. 315x6@(5.5,7.5,6.5) # Little rest before 2s. 2017-03-24 (Friday) 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1 455x5@(7,7,8) # 3s maybe 6, lost count. bench: 45x10x2, 135, 225, 275x3 315x5@(7,6,6.5) # Right side hurting. Sliding. chest-supported row: 45x8, 90x8, 135x8@6 145x8@(7,7,8) 2017-03-22 (Wednesday) 303 tempo squat: 45x10x2, 135, 225, 315 365x5@5, 405x5@6, 425x5@6, 445x5@6.5 # Each set did one normal rep at the end, not counted. 2017-03-21 (Tuesday) # At 24hr Fitness in NY. deadlift: 135x5x2, 225, 315x3, 405x1, 455x1 505x6@(6,6.5,7.5) # Straps slipping on 3s. paused close-grip bench: 275x3, 315x5@(7.5,6.5,10) # Slid up bench. Way harder. 2017-03-19 (Sunday) # At home, recovery day before traveling. squat: 45x10x2, 135, 225, 315x3 405x6@4, 455x6@(6.5,6.5) # Left hamstring tight by knee. paused bench: 45x10x2, 135, 225, 275x3 315x6@(5.5,6,8) 2017-03-17 (Friday) # Last day before 2-week trip. weight: 201.2 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 495x3@6, 515x3@6.5, 535x3@8 # Stance was a little wider. 555x3@9 # Narrower stance, but hard to push. bench: 45x10x2, 135, 225, 275x3, 315x4@5 335x4@6, 345x4@6.5, 355x4@7, 365x4@8, 375x4@9 sldl: 135x5x2, 225, 315x3, 405x1, 455x1 475x6@(6.5,7,8) # Last rep held 8-count. Tough! deadlift hold: 365x20x3 2017-03-16 (Thursday) # Poor sleep. About 5 hours. Left knee hurts but not in SBDs. 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 475x5@(8,8) # Good enough: everything dead. 3-count paused bench: 45x10x2, 135, 185, 225, 275x3 295x5@7.5, 305x4@7, 315x4@8 # Ugh beltless press: 45x10x2, 95, 115, 135 165x6@(6,6,6) 2017-03-14 (Tuesday) deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 250kgx1@8, 270kgx1@9 # Grip opening. 250kgx5@(8,8.75) chain deadlift: 225kg+80x5@(8.5,9) # Upper back pretty dead, as seems to be the theme. close-grip bench: 45x10x2, 135, 225, 275x3, 315x1 325x5@(7,7.5,8,7.5,8) pendlay row: 135x5x2, 185x5 225x8@(7.5,8,8.5) # No squat stuff: tendinitis in left knee. 2017-03-13 (Monday) # Left knee tendinitis, also DST switch. weight: 201.2 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 545x1@7.5, 585x1@9.5 # Just crap. Knee pain bad. 495x5@(7,6.5,7) # Ugh. Still hard. Little intensity deload due to knee pain. paused bench: 45x10x2, 135, 225, 275x3, 315x1, 345x1 365x1@8.5, 385x1@8 # lol, OK. 345x5@(8,8.5,9), 315x5@(6,7.5,7) 2017-03-10 (Friday) # Left knee getting subpatellar tendinitis. weight: 201.4 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1, 545x1 557.5x5@10 # Weird. Legs didn't care, but lower back rounding on last two. # Hips moved forward to protect back. 525x5@(8,10) # Back is the weak point, by far. bench: 45x10x2, 135, 225, 275x3, 315x1 345x5@(7.5,8.5,7,10) # Random RPE generator. # Skipping SLDL -- due to low back failure on squats. deadlift hold: 355x20x3 chinups: 0x(5,6,7,6,5) # Grip tough. 2017-03-09 (Thursday) weight: 202.4 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 475x5@(7.5,7.5,7) # Last rep paused 6-count, RPE not counting that. 1-board bench: 45x10x2, 135, 225, 275x3, 315x3 350x5@(6.5,6.5,7,7,7.5) # Butt coming off bench. press: 45x10x2, 95, 115, 135, 155x3 175x8@(7.5,7.5,8) # Ugh. Good for upper back. 2017-03-07 (Tuesday) weight: 201.2 deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 250kgx1@7, 270kgx1@8 242.5kgx6@(7.5,8.5) chain deadlift: 220kg+80x6@(8.5,8.5) # Easy until 6r, then slow lockout. 3-inch deficit deadlift: 220kgx6@8 # Nice! close-grip bench: 45x10x2, 135, 225, 275x3, 315x1 325x6@(7,8,8.5,9.5) leg press: 90x10x2, 180x10, 270x10 400x10@(7.5,6.75,6,7.5,8.5) # Keeping knees out to use outer quads more. 2017-03-06 (Monday) # Left rib hurts. weight: 201.4 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 545x1@6 # Feels loose. 585x1@7.5 # Slow & mostly in lower back. 550x6@9.5 # Nice =) 550x5@9 525x5@8.5 # Knees getting shaky, so good enough! paused bench: 45x10x2, 135, 225, 275x3, 315x1, 365x1@8 # Ugh 385x1@8 # Minor right side pain. Using the rack benches. 340x6@(8.5,9,9), 315x6@(7.75,7.5) 2017-03-03 (Friday) # More back and rib fun. weight: 200.8 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1, 525x1 542.5x6@(8.75) 542.5x5@(8.5,9) # Back not strong. Getting too heavy. Need a break? At least from intensity. bench: 45x10x2, 135, 225, 275x3, 315x1 340x5@(6,6.5,7,7) # Pec attachment on right still hurts. sldl: 135x5x2, 225, 315x3, 405x1 475x6@(7,7,7) # Last rep held 6-count. deadlift hold: 345x20x3 2017-03-02 (Thursday) # Back constantly bothered. weight: 202.8 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1 465x5@(7,7,7.5) # Didn't long-pause 3s5r: forgot! 3-count paused bench: 45x10x2, 135, 225, 265x3 295x5@7, 305x5@7, 315x5@7.5 cable row: # To fix back 90x10, 130x10, 150x10 170x10@(6,6,7) 2017-02-28 (Tuesday) # Poked a vertebra (T5?) and now it hurts all the time. weight: 202.4 deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 250kgx1@8 # A little stiff-legged. 270kgx1@9 # Urgh. Worried about back, I guess. 237.5kgx6@(7,7) chain deadlift: 215kg+80x6@(6,8) # Hams tired. 3-inch deficit deadlift: 215kgx6@8 close-grip bench: 45x10x2, 135, 225, 275x3 # This is what hurts the back! 320x6@(6.5,7,7.5,8) # Harder on right side, also tough on back. leg press: 90x10, 180x10, 270x10, 380x10@(6.5,6,7,7.5,8) 2017-02-27 (Monday) weight: 201.4 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 545x1@6, 585x1@7.5 # Pretty slow. Right knee hurts. 535x6@(8,8.5,8.5) # Good. 15m rest between. chain squat: 495+80x5@(7.5,8.5) paused bench: 45x10x2, 135, 225, 275x3, 315x1, 365x1@7 # Right side bad. 385x1@8 335x6@(7.5,8,8,9.5), 315x6@8 2017-02-24 (Friday) weight: 203.0 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 527.5x6@(7.5,8.5,8.25) # ~15m rest between sets. 3rd set a little narrower stance. bench: 45x10x2, 135, 225, 275x3, 315x2 335x6@(6.5,6,7,7,8.5) # Phew. Pec attachment on right side tired. May need rest. sldl: 135x5x2, 225, 315x3, 405x1 455x8@(7,8,9) # 3s8r held for 6 seconds. deadlift hold: 335x20x3 2017-02-23 (Thursday) weight: 203.6 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1 455x5@(6.5,7.25,8) # 3s5r for 5-count. Tough! 1-board bench: 45x10x2, 135, 225, 275x3, 315x1 365x5@8.5 # Tough. 335x5@6, 350x5@(7,7.5,7,7.5) press: 45x10x2, 95, 115, 135, 165x3 185x6@(7,6.5,7.5,8) # Getting tough! 2017-02-21 (Tuesday) weight: 199.8 deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 250kgx1@7.5 # Left hamstring crampy, Platform is uneven, I think. 270kgx1@7.5 # Nice. 230kgx6@(6.5,7) # With straps as usual. chain deadlift: 210kg+80x6@(7,7.5) 3-inch deficit deadlift: 210kgx6@8 # Right strap wasn't tight enough: kept slipping. close-grip bench: 45x10x2, 135, 225, 275x3 315x7@(7,7,7.5,8) # Getting wobbly. # After first set, strongly tasted Italian salad dressing... leg press: 90x10, 180x10, 270x10 360x10@(7,6,7,7.5,8) chinups: 0x(8,8,7) 2017-02-20 (Monday) weight: 200.4 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 545x1@7, 585x1@8 # Good, but knees hurt a little after. 520x6@(7,7.5) 520x4f # Mind went blank, lost count, held too long, fell forward. 520x2@8.5 # About 2 minutes after the 520, just enough time to reload. chain squat: 475+80x6@(8,8.5) paused bench: 45x10x2, 135, 225, 275x3, 315x1 # Feels tough. 365x1@7, 385x1@8 # Good, but right side hurt a little. 327.5x6@(6,6.5,7.5,6,8) # Weird RPEs. 2017-02-17 (Friday) # Early for Sarah: 1PM. squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 515x6@(7.5,8,9.5) # Ugh! Hm. Not recovered muscularly? bench: 45x10x2, 135, 225, 275x3, 315x1 330x6@(6,6.5,7,7.5,8) sldl: 135x5x2, 225, 315x3, 405x1 445x8@(6,7,7) # Glutes going first. 3s8r held ~10s. 2017-02-16 (Thursday) # At home: Sarah's sick. weight: 201.8 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1 445x5@(6,6.5,6.5) 3-count paused bench: 45x10x2, 135, 225 275x5@6.5, 285x5@6.5, 295x5@7 # Pec attachments in armpits sore! Tough with no handoff. 2017-02-14 (Tuesday) weight: 204.4 deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 250kgx1@8, 270kgx1@9 # Some left bicep pain. Weird. 225kgx6@(7,6) # Nice! Threw up a little after, though. chain deadlift: 205kg+80x6@(6.5,7) 3-inch deficit deadlift: 205kgx6@7 # Long rest before it, ~20m. close-grip bench: 45x10x2, 135, 225, 275x3 310x8@8, 310x7@(7,9) # Shouldered. leg press: # Back tired. 90x10, 180x10, 270x10@4 360x8@6, 410x8@(7,7,7) # Knees held up! dips: 0x10x3 2017-02-13 (Monday) weight: 200.8 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 545x1@8, 585x1@8 # Right knee shaky. 507.5x6@(7,7.25,7.75) chain squat: 465+80x6@(8,7.5) paused bench: 45x10x2, 135, 225, 275x3, 315x1, 365x1 385x1@7.5 320x6@(6,6.5,7,8,8) # Harder on rhs. 2017-02-11 (Saturday) # Skip Friday: Lip-sync & David, but he didn't show up. 10 AM. squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 502.5x6@(7,7.5,7.5) # Argh. Feels VERY heavy today. Knees tight, reps slow. bench: 45x10x2, 135, 225, 275x3 315x6@5, 325x6@(6.5,6.75,7.5,7.75) 2017-02-09 (Thursday) 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1 435x5@(6,6.5,7,7.5) # 4s5r long-paused. Left calf needs some rolling by ankle. 2-board bench: 45x10x2, 135, 225, 275x3, 315x3 365x5@(7,6.5,6,7,7.5) # Pretty low ROM. Maybe 1-board would be better. press: 45x10x2, 95, 115, 135, 165x3 180x6@(7,6,6.5,7.25) 2017-02-07 (Tuesday) # Slept Badly. deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 250kgx1@7, 270kgx1@9 # Tough! Back tired & grip detrained. 220kgx6@(7,7.5) # Fighting a throwup feeling most reps. chain deadlift: 200kg+80x6@(7.5,8) # Still throwup feeling. 3-inch deficit deadlift: 200kgx6@8 # Ugh close-grip bench: 45x10x2, 135, 225, 275x3 305x8@(7,7.5,8,9) # Phew. squat: 45x10x2, 135, 225, 315x3, 405x1 455x7@(7,7.75,8.5) # So tired! 2017-02-06 (Monday) # Start Ramp. weight: 200.8 squat: 45x10x2, 135, 225, 315x3, 405x3, 455x2, 495x1 545x1@7, 585x1@8.5 # Strange pathing. 495x6@(6.5,6,7) chain squat: 455+80x6@(6,7) # First set maybe a 5? paused bench: 45x10x2, 135, 225, 275x3, 315x1 # Minor pain in right shoulder. 365x1@7, 385x1@8 # With Sarah's commands. 315x6@(6,6.5,6,6.5,7,7) # Tired! 2017-02-03 (Friday) # Shock and Awe Part 2 weight: 203.0 squat: 45x10x2, 135, 225, 315x3, 405x6@5 455x6@5, 475x6@(6.5,7,7.5,8,9) # That fatigue! paused bench: 45x10x2, 135, 225, 275x3 315x6@(6,7,7,7.25,7.5,8) 2017-02-02 (Thursday) # Primer for next cycle: May 29 Meet. squat: 45x10x2, 135, 225, 315x3, 405x6@4, 455x6@5.5 475x6@(6,6.5,7,7,8) # Last set falling everywhere for first 2 reps. press: 45x10x2, 95, 115, 135, 165x6@(6,5) 175x6@(6,6.5,6.5,6) # Last set strict. ab roller: 0x10x3 # From knees. cable row: 120x15@4, 150x15@(7,7,8) 2017-01-31 (Tuesday) # Shoulders tired/hollow. weight: 201.0 paused bench: 45x10x2, 135, 225, 315x3, 345x1@7 365x1@7, 385x1@8, 405x1@8.5, 425x1@9 # =) PR! Short paused though. 435x1@10 # PR! Slow halfway up or something. First attempt spotter didn't help, # wound up hurting lfet wrist & couldn't leave rack. 2017-01-30 (Monday) # Legs and adductors very sore, CNS tired. weight: 202.0 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 545x1@7, 585x1@8, 605x1@8.5 # Nice. Smooth. 630x1@8.75 # Damn nice. Perfectly smooth. Squeezing quads. 645x1@10 # =) Very smooth. Hips more forward than usual... Max ~= 650? 585x2@9 # Very smooth & controlled. # Nothing more today -- bench tomorrow, then deload and return to # volume R/F. 2017-01-27 (Friday) weight: 201.0 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1, 545x1 585x1@8, 600x2@9.5 # VERY smooth! Left forearm going hollow. 585x1@(8.75,10) # Getting real tired! 3-count paused bench: 45x10x2, 135, 225, 275x3 315x3@7, 325x3@7, 335x3@7.5, 345x3@8, 355x3@8.5, 365x3@9 325x4@(8,9.5) sldl: 45x10x2, 135, 225, 315x3, 405x1, 455x1 495x5@(7.5,7.5,8) # 3s3r for 8-count hold. deadlift hold: 355x20x3 # Plenty of grip left. 3rd set slipping slowly (not much rest between sets). 2017-01-26 (Thursday) # Low back tired. 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 495x1@8, 515x2@8, 535x2@9.75 # 3-count pause 2r. 515x2@10 # Also 2r for 3-count. slingshot bench: 45x10x2, 135, 225, 275x3, 315x1, 365x1 385x3@7, 405x3@8, 425x3@10 # Tough! 385x4@(7.5,7,6) # Better legs on 3s. Not really as paused. # Upper back feeling pretty stressed by spine, esp. on left. Rolling! 2017-01-24 (Tuesday) deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 250kgx1@8, 270kgx1@7.5 # Nice! Thought just of back moving up. 280kgx1@8 # Still too easy... 290kgx1@10 # PR! 640! Grip held easily. Moved at a good pace. 255kgx3@(7.5,8) chain deadlift: 235kg+80x3@(7.5,7.5) # Nice!! close-grip bench: 45x10x2, 135, 225, 275x3, 315x1 345x4@(8,7.5,8.5,9,9.5) # Forearms pumped. squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 515x5@(7.5,9,9.5) # ~5m rest for 2s (rushing), ~12m for 3s. 2017-01-23 (Monday) weight: 201.0 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 545x1@7, 585x3@9.25 # Good stuff! 585x2@10 # Paused halfway up on 2r. Tough! 585x1@9.5 # Also tough. paused bench: 45x10x2, 135, 225, 275x3, 315x1, 345x1 365x1@7.5, 385x1@8, 405x1@8.75 # Great! 355x3@(7,6.5,6,7), 355x4@8 2017-01-20 (Friday) weight: 201.6 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1, 545x1 565x3@(8,9.5) # First 2 reps good, but thought high, so 3rd sunk. None high. 565x2@9 # To stay away from @10. 3-count paused bench: 45x10x2, 135, 225, 275x3@6 315x3@8, 325x3@8.5, 335x3@9 315x4@(9,9) sldl: 45x10x2, 135, 225, 315x3, 405x1, 455x1 495x5@(7,7,7) # 3s3r for 8-count hold. Feels like punched in gut. Abs dead. deadlift hold: 345x20x3 # Plenty of grip left. 2017-01-19 (Thursday) # Very sore lower back. weight: 201.6 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 525x1@8, 555x1@8.5 # Quite good, only moderate knee pain. 525x2@8.5 # Expected a 7.5, so must be tired! 495x2@8 # Enough! I think! slingshot bench: 45x10x2, 135, 225, 275x3, 315x1 345x4@6, 365x4@7, 385x4@8, 405x4@9 365x5@(7,7,8) # Last set slower ascents/descents on purpose. 2017-01-17 (Tuesday) deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1, 250kgx1 270kgx1@8.5 250kgx3@(7,8,9) close-grip bench: 45x10x2, 135, 225, 275x3, 315x1 325x5@(7,8,7,7.5,8) squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 495x6@(7,8,8.5) # Death to abs. Focusing on getting the whole butt involved with rebound. # Feels great. Except for abs dying. 2017-01-16 (Monday) squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 545x1@7, 585x1@9 # Hips came forward. 545x3@(7,8,7.5) # Varying amounts of left knee pain at bottom. # Less pain with wider stance. bench: 45x10x2, 135, 225, 275x3, 315x1, 345x1 365x1@6, 385x1@8 # Weird pathing. 345x3@(7,6.5,6,7,7.5) 2017-01-13 (Friday) beltless press: 45x10x2, 95, 115, 135, 165x3 185x5@6, 190x5@(8,8.5), 190x6@9 cable row: # Unclear if weights in kg or lbs. Assuming kg? 40kgx10, 77kgx8x4 2017-01-12 (Thursday) close-grip bench: 45x10x2, 135, 225, 275x3 315x5@6, 335x5@(7,7.5,8.5,9) beltless squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 455x6@(7,8,8.5) # ~5m rest, late for work! 2017-01-11 (Wednesday) beltless 303 tempo squat: # Low back started sore, keeping easyish) 365x4@(6,7.5,7,7.5) # But lower back fried. 2017-01-10 (Tuesday) beltless deadlift: # with straps (bar very thick and no chalk) 135x5x2, 225, 315x3, 405x1, 455x1, 495x1 545x1@7, 585x1@7.5 # Wow, nice! Maxed out bar. 495x3@7, 515x3@8, 545x3@8.5 # Nice beltless press: 45x10x2, 95, 115, 135, 165x3 185x5@(8,7), 185x6@8.5 2017-01-09 (Monday) # In Taipei, but using California time. beltless squat: # Rehbands 45x10x2, 135, 225, 315x3, 405x1, 455x1 495x1@8, 525x1@9 # Pretty slow, little bounce. beltless 2-count paused squat: # Since forced to go lighter, no belt. 455x3@(8,7.5,7.5,9) # 4s3r 5-count. Some minor spine dislocation unracking. paused bench: # With closer grip since markings weird and bad knurling 45x10x2, 135, 225, 275x3 315x6@(7,7,8,8.5) # No creatine on this trip... 2017-01-06 (Friday) # Last Day Before Taipei. weight: 201.8 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1, 525x1 545x6@9.5 # Nice! Pretty fast, but back was weak point on 6r. 505x6@8.5 swiss bar bench: # Assuming bar + collars ~= 45 45x10x2, 135, 225 275x5@(7.5,7,6,6,7) 225x13@7 # AMRAP-ish. Back ribs/spine feeling extremely unstable after squats. chinups: 0x8x3 2017-01-05 (Thursday) 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 495x3@(8,8.5,8.5) # 3s3r 5-count pause! chain bench: 45x10x2, 135, 225, 225+40x3, 275+40x3 # Good part of chain not on the ground at bottom. 315+40x5@7, 320+40x5@(7.5,8.5,7.5,9) press: 45x10x2, 95, 115, 135, 165x3, 185x1 200x5@(9,9.5,10) 2017-01-03 (Tuesday) # With Tea! deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1, 250kgx1 270kgx1@9.5 # Tough, just like squats yesterday. 240kgx4@(7,6.5) chain deadlift: 220kg+80x4@(6,6.5) 1.5-inch deficit deadlift: 220kgx6@8 close-grip bench: 45x10x2, 135, 225, 275x3, 315x1 335x6@(8,9.5), 315x6@(8,8,8.5) squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 475x6@(7.5,7.5,8.5) # Last set mid-back by spine hurting. 2017-01-02 (Monday) # Right Knee Pain + Dead Tired + No Coffee weight: 200.8 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 545x1@8 # Zero bounce. 585x1@10 # Almost pasued. Pretty shitty. 535x6@9 # Planned to do 3 but this went surprisingly well. 505x6@9.5 # Welp. Guess 3 weeks of volume are enough. Maybe stance was too wide? paused bench: 45x10x2, 135, 225, 275x3, 315x1, 345x1, 365x1 385x1@8.5 335x4@(7,8,8,8.5,9) # Harder on right. 2016-12-30 (Friday) squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 525x6@(8,8.75,9.5) # Ramping pain atshin under right knee. bench: 45x10x2, 135, 225, 275x3, 315x1, 335x1 # I think before was too much in triceps. 355x6@(8,9,10), 315x6@(7.5,7) # 3s shouldered on right, thus the dropping. sldl: 135x5x2, 225, 315x3, 405x1, 455x1 485x5@(7.5,7,7) # Forgot to hold last rep extra long =( deadlift hold: 355x20x3 # Pretty tiring. A few seconds left. 2016-12-29 (Thursday) weight: 201.0 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 485x4@(9,8.5,9.5) # Need to start doing dropsets! press: 45x10x2, 95, 115, 135, 165x3, 185x1 195x6@(8.5,8,9.5,10) # Urgh, getting real tired. 2016-12-27 (Tuesday) weight: 203.0 deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1, 250kgx1 270kgx1@8 # Nice! Tried. 235kgx6@(7.5,9) # Hamstrings and mid-back tired! With straps. chain deadlift: # with straps 215kg+80x6@(9,8.5) # Skipping deficits: back + hamstrings sufficiently dead. Upper back joined in. close-grip bench: 45x10x2, 135, 225, 275x3, 315x1 330x6@(8.5,10) # Well... everything is dying. 330x4@(8,9,9.5) # Argh. # No squats: clearly overloaded. 2016-12-26 (Monday) # Residual sickness. squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 545x1@8 # Pretty slow and lots of strain in teeth on right side. Sinus pressure? 585x1@9 # Extreme pain in teeth, VERY distracting. 515x6@(8.5,8,9) # 3s lower back felt strained. Vertebra moved out of position. # Sinuses gradually getting cleared by pressure... paused bench: 45x10x2, 135, 225, 275x3, 315x1, 345x1, 365x1 385x1@8.5 # Ka-chunk. 330x6@(8.75,9,7.5,9.5,10) # 3s squeezed and kept in chest, but couldn't replicate. 2016-12-23 (Friday) # Still feeling sick, but recovering. weight: 201.8 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 505x6@(7.5,8,8.5) # Pretty tiring! Ignore RPE: I'm dead! bench: 45x10x2, 135, 225, 275x3, 315x1, 335x1 350x6@(10,10) # Right side feels way heavier. Left side fine. Weight imbalance? 350x5@9 # Injuring shoulder: stopping. sldl: 135x5x2, 225, 315x3, 405x1, 455x1 485x5@(7.5,7,8) # 6-count hold on last. deadlift hold: 345x20x3 # ~5 more seconds in last set. Tough! 2016-12-22 (Thursday) 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 475x4@(8.5,8,10) # 3s for 5-count. Feeling sick: throat pressure. press: 45x10x2, 95, 115 # 30 min pause involving crying. 115, 135, 165x3, 185x1 190x6@(7.5,7,7,9,10) # Looking up makes it easier? dips: 0x15x4 # Got tiring by end. 2016-12-20 (Tuesday) weight: 201.0 deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1, 250kgx1 270kgx1@9 # Tough, but better than last week. 225kgx6@(6.5,7) # With straps. chain deadlift: # with straps 205kg+80x6@(6,7) 1.5-inch deficit deadlift: # with straps 205kgx8@9.5 close-grip bench: 45x10x2, 135, 225, 275x3, 315x1 325x6@(7,7.5,7.5,9,9.5) 275x10@10 # AMRAP. squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 475x6@(7.5,7.5,8) # Still tough. lat pulldown: 140x8, 180x8, 200x8@10, 200x5@10, 180x5@10 2016-12-19 (Monday) weight: 200.6 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1, 545x1 585x1@8.5 # Some minor knee pain. Back a little tired. 495x6@(6,9,8) # 3s medium width: no pain if kept in hips. # 1s pain under right patella increasing each rep. paused bench: 45x10x2, 135, 225, 275x3, 315x1, 345x1, 365x1 385x1@7.5 # Nice! 325x6@(7.5,7,7,8.5,8) bench: 275x8@8.5 # Immediately after the last set of 325, AMRAP. 2016-12-16 (Friday) weight: 203.4 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 485x6@(7,7.5,8.5) # Bone at top of right shin trying to escape, hurt at lockout. bench: 45x10x2, 135, 225, 275x3, 315x1 345x6@(9,7.5,8,7.5,9) sldl: 135x5x2, 225, 315x3, 405x1 475x5@(7,6,7) # 3s5r held for 6-count. deadlift hold: 335x20x3 2016-12-15 (Thursday) # At home. Rain. weight: 203.6 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1 445x6@(7.5,9,9) # 3s pain near right knee on left side, low, top shin. # Smelling ammonia on 1s5,6r. 2s bar rolling everywhere. press: 45x10x2, 95, 115, 135, 165x3 # Falling asleep! 185x6@(6.5,6,7.5,8,9) 2016-12-13 (Tuesday) # Entire right side barely holding on deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 250kgx1@8 # Hip cracked, felt back bent, unstable. 270kgx1@9 # Felt like the rep took a good while. 215kgx6@(6,6.5) chain deadlift: 195kg+80x6@(6.5,6) 1.5-inch deficit deadlift: 195kgx8@9.5 close-grip bench: 45x10x2, 135, 225, 275x3 315x6@(7,7,7.5,8.5,8) # Right pec feels strange, can't push well. squat: 45x10x2, 135, 225, 315x3, 405x1 # Pain at bone under right patella at bottom. 455x6@(6,7,7.5) # Pain not as bad if quads not squeezed at top, but not great. 2016-12-12 (Monday) # Back from Hawaii. weight: 201.8 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1, 545x1 585x1@9 475x6@(6.5,8,9) # Mostly cardio. Some knee pain. paused bench: 45x10x2, 135, 225, 275x3, 315x1, 345x1 375x1@8 315x6@(7,6,7.5,8.5,9) # Cardio. 2016-12-03 (Saturday) # Stimulus before Hawaii, again. deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1 220kgx6@(7.5,7.5,9,10) # Upper back pretty tired. Lockouts tough. With straps. bench: 45x10x2, 135, 225, 275x3 315x6@(6.5,6.5,7.5,7,7) 2016-12-02 (Friday) # Stimulus before forced Hawaii work trip. weight: 203.6 squat: 45x10x2, 135x5, 135x8, 225x8, 315x8, 365x8@6 # Knee pain high. 405x4@4 # Stopped due to knee pain. Eventually it subsided. 405x8@(7,8,8) 365x10@8 315x12@7 # Tried SLDL but back wasn't having it. Dead tired: no endurance! 2016-12-01 (Thursday) weight: 204.2 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1, 525x1 555x1@9, 565x1@10 # Both PRs! Some left knee pain or normal. press: 45x10x2, 95, 115, 135, 165x3, 185x1, 205x1, 215x1 225x4@10 # Planned 2, did AMRAP due to ease. PR! 230x3@9.5 # Again AMRAP. Right knee hurts after. PR, I think! 235x2@9.5 # PR. 240x1@9.5 # PR. 245x1@10 # PR. =) slingshot bench: 45x10x2, 135, 225, 275x3, 315x1, 365x1, 385x1 405x1@8, 425x1@8, 455x1@10 # Some left shoulder unhappiness. PR. 2016-11-29 (Tuesday) deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1, 250kgx1 270kgx1, 280kgx1@9.5 # Nice! PR! Moved pretty fast. Grip held!!! 270kgx2@(8.5,9.5) # With straps. chain deadlift: 250kg+80x2@(10,10) # Upper back toasty. # Skipping sldl: could probably hove done them, but back shaky. close-grip bench: 45x10x2, 135, 225, 275x3, 315x1, 345x1 365x3@10, 355x3@(8.5,9,9) # Really pathing-dependent. chinups: 0x(5,5,5) # Poor lil' forearms. # No squats: feeling sick, need to heal, CNS tired from DLs. 2016-11-28 (Monday) # Back hurting on right under ribs. weight: 202.6 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1, 545x1, 585x1 610x2@10, 585x2@10 # 1r went too low, hurt shins. paused bench: 45x10x2, 135, 225, 275x3, 315x1, 345x1, 365x1, 385x1 415x1@10 # PR! =) 375x2@(9.5,8.5,9,9) # 2s better pathing. 2016-11-25 (Friday) # No caffeine, pretty tired! squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1, 545x1 585x1@8.5 600x3@10 # PR! Left elbow muscles feel loaded. bench: 45x10x2, 135, 225, 275x3, 315x1, 335x1, 355x1 375x3@8.5, 375x4@10, 375x3@9.5 # Right side lagging. # Feel like death~ sldl: 135x5x2, 225, 315x3, 405x1, 455x1 495x4@(7,7,8) # 3s4r held for 10-count. Tired upper back. deadlift hold: 325x1, 325x1, 325x1 # 20-second hold. Plenty of grip to spare. 2016-11-24 (Thursday) weight: 202.8 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1, 445x1, 495x1 # Left ankle pain. 515x2@9, 520x2@9, 525x2@10 # 2r for 4-count on last set. press: 45x10x2, 95, 115, 135, 165x3, 185x1, 205x1 # Tough: cold! 220x3@(9,9.5,9.5,10) slingshot bench: 45x10x2, 135, 225, 275x3, 315x1, 365x1, 385x1 405x3@(9,9,10) 2016-11-22 (Tuesday) deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1, 250kgx1 270kgx1@9 255kgx3@7.5 # Tough on hams. With straps for all volume. 260kgx3@8.5 chain deadlift: 235kg+80x3@7, 240kg+80x3@8 # With straps. 1.5-inch deficit deadlift: 240kgx3@8 # With straps. close-grip bench: 45x10x2, 135, 225, 275x3, 315x1, 335x1 355x4@9.5, 345x4@(8,8.5,9) squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1, 525x1 545x3@(8,9.5,9.5) 2016-11-21 (Monday) weight: 202.8 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1, 555x1 600x1@8 585x3@(8,10), 565x3@10 # PR! Left shin trying to pop out. paused bench: 45x10x2, 135, 225, 275x3, 315x1, 345x1 365x1, 385x1@8, 410x1@9 # Nice. 365x3@(7.5,8,9,8.5,9) 2016-11-18 (Friday) weight: 203.4 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1, 545x1 570x3@(7,8.5,9.5) # 1s really fucking good! bench: 45x10x2, 135, 225, 275x3, 315x1, 345x1 365x3@(7.5,7.5,8.5,8) # Bar not spinning well, jerking wrist on every rep. sldl: 70kgx5, 120kg, 150kgx3, 170kgx3 200kgx4@6, 220kgx4@(7.5,7.5,7.5) # 3s4r 10-count hold. deadlift hold: 145kgx1, 145kgx1, 145kgx1 # 20 seconds. 2016-11-17 (Thursday) weight: 203.6 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 505x3@(9,9,10) # 3s3r 4-count pause. press: 45x10x2, 95, 115, 135, 165x3, 185x1, 205x1 215x4@(9,8,8.5,10) # Right knee under patella hurts after. slingshot bench: 45x10x3, 135, 225, 275x3, 315x1, 345x1, 365x1 385x3@6.5, 395x3@(7.5,8) 2016-11-15 (Tuesday) weight: 203.2 deadlift: # With a bit wider stance, more similar to squat. 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 250kgx1@7.5, 270kgx1@8 # Damn, great! Wider stance feels stronger. 250kgx3@(7,7.5) # With straps. chain deadlift: 230kg+80x3@(7,7) # With straps. 1.5-inch deficit deadlift: 230kgx5@10 # No straps. close-grip bench: 45x10x2, 135, 225, 275x3, 315x1 340x4@(7.5,7,7,8,8.5) squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 545x3@(7.5,8.25,8) # Nice! 2016-11-14 (Monday) weight: 202.8 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 555x1, 600x1@8 565x3@(8,8.5,10) # Sarah said 2s even better than 1s. paused bench: 45x10x2, 135, 225, 275x3, 315x1, 345x1 # Shoulders hurt in armpits. 365x1@8, 385x1@9 # Pretty hard today. 355x3@(7,7.5,7.5,7,7.5) 2016-11-12 (Saturday) ab roller: 0x10x3 # From knees. No problem. deadlift hold: 315x1, 315x1, 315x1 # 20 Seconds. 2016-11-11 (Friday) # Very late due to work. weight: 204.2 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1, 525x1 555x5@(8,10,9) # 2s wider stance. 3s a little narrower. 1s VMO in both knees feeling pulling. # Try deadlifting with a wider stance? bench: 45x10x2, 135, 225, 275x3, 315x1, 335x1@8 350x5@7, 355x5@(7,8,8.5) 2016-11-10 (Thursday) weight: 203.8 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 495x4@(9,10,9.5) # 3s4r 4-count paused, not counting that for RPE. press: 45x10x2, 45, 115, 135, 165x3, 185x1 # No top single. 210x5@(8,8,9.75) # Not bad! slingshot bench: 45x10x2, 135, 225, 275x3, 315x1 # Pecs too tired. Doesn't feel right. 365x5@(8,7.5,8) 2016-11-08 (Tuesday) weight: 202.8 deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 250kgx1@7.5, 270kgx1@9 # Couldn't hold 270 at lockout: grip opening. 240kgx5@(8,9.5) # 7m rest or so. With straps. chain deadlift: 220kg+80x5@(9,9.5) # Oof. With straps. 1.5-inch deficit deadlift: 220kgx5@7 close-grip bench: 45x10x2, 135, 225, 275x3, 315x1 330x5@(8,8,7,8,8.5) squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 525x5@(8.5,8,10) # Holy ab loss of tension. 2016-11-07 (Monday) weight: 203.0 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 555x1@7, 600x1@8.5 # OK, but right shoulder pain after racking. 545x5@(8,8.5,9) # Nice! PR for across, I think. paused bench: 45x10x2, 135, 225x8, 275x6, 315x4 365x1@7.5, 385x1@9 # With commands. 345x5@(8.5,8,9,8.5,10) flyes: 25x8x4 # Pretty easy! 2016-11-04 (Friday) weight: 202.4 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1, 525x1 540x5@(9,8,10) # Harder than it should have been! Tired from yesterday. bench: 45x10x2, 135, 225, 275x3, 315x1, 335x1 345x5@(8,8.5,8,9) 2-board bench: 365x5@(7.5,8.5,8.5) 2-count paused-off-floor deadlift: 70kgx5, 120kg # NM LOL, upper glutes / low back fried. chinups: 0x(6,8,6,6) 2016-11-03 (Thursday) weight: 202.6 press: 45x10x2, 95, 115, 135, 165x3, 185x1, 205x1 225x1@8.5 # Nice! 235xf # Came too forward. 235x1@10 # PR! Hurt right knee catching it, somehow. Pretty bad. 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 # Low back very spent! 485x4@(8.5,9.5,10) # 3s long pause (4sec) 4r. # Skipping bench due to feeling more beat up than normal. 2016-11-01 (Tuesday) weight: 203.4 deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1, 240kgx1 270kgx1@9 # Nice! Little tough in hammies. Grip mostly OK. 235kgx5@(7.5,7) # With straps. Keep feeling like throwing up. chain deadlift: 215kg+80x5@(7,8) # With straps. 1.5-inch deficit deadlift: 215kgx5@7.5 # With straps. Upper glutes tired. close-grip bench: 45x10x2, 135, 225, 275, 315x1 325x5@(7.5,7.5,7.5,8.5) squat: 45x10, 135, 225, 315x3, 405x1, 455x1, 495x1 515x5@(8,7,8.5) # Knees wobbling on ascents. 2016-10-31 (Monday) # Halloween! No longer sick. weight: 202.8 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 555x1@7, 600x1@8 # Wow! No DLs Friday = fresh today. 535x5@(6.5,7,9) # 1s kept tight, no fatigue! 3s stance too narrow? Spinal pain midback. # Sarah says it was twisting a lot. Back definitely hurt. # Possibly went too much into extension trying to stay more upright. paused bench: 45x10x2, 135, 225, 275x3, 315x1, 345x1 365x1@7, 385x1@8.5 # With commands. 340x5@(7.5,8,7.5,8,10) # 5s longer pauses. 2016-10-28 (Friday) # Clearly Post-Sickness: High Nasal Pressure During Squats weight: 203.3 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 # Tough. 530x5@(8,8,9) # So clearly overtired & sick. Cold shivers between sets. 2-board bench: 45x10x2, 135, 225, 275x3, 315x1, 345x1 365x5@(8,7,9) # Skip deadlifts: need extra recovery for deficit Wed night and from sickness. 2016-10-27 (Thursday) # Very, very poor sleep due to Sarah being upset. Back tired. weight: 205.0 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 475x4@(7,8.5,8) # 5-sec pause on 3s5r. press: 45x10x2, 95, 115, 135, 155x3, 185x1, 205x1 225xf # From low sleep. No push. 215x1@8 200x5@(7.5,8,9.5) # Skip bench: due to low sleep, top end way down. Would have been 2-board. 2016-10-25 (Tuesday) weight: 202.4 deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 240kgx1@7, 265kgx1@8.75, 230kgx5@(7,7) # Stronger when "falling backwards" off floor. chain deadlift: 210kg+80x5@(7.5,7) # Back toasty, especially right side. 1.5-inch deficit deadlift: 210kgx5@6.5 # With straps. Tried a rep without, but hands hurt too much. 3-count paused bench: 45x10x2, 135, 225, 275x3 # No pain on benches against the wall! 295x5@8.5, 300x5@9, 285x5@(8,9) # Pecs tired, not back. squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 505x5@(8,7,7) # First 3 very fast, then abs fatigued. 2016-10-24 (Monday) weight: 201.4 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 555x1@7.5, 600x1@9.5 # Tough. 525x5@(8,9,8) # Hips more forward 3s. Tough on low back, from deadlifts Friday. paused bench: 45x10x2, 135, 225, 275x3, 315x1 # Chest very fatigued. 335x1, 365x1@7.5, 385x1@9 # Real shitty. Head came up a lot. Right shoulder pain. 335x5@9, 330x5@(8,8,9) # Sarah says right shoulder pronating 1s. # Fixed by thinking about keeping whole upper torso rotated, not just scapula. db bench: 40x12, 60x10, 70x10@(5,8) # Very slow last set, with pauses. 2016-10-22 (Saturday) weight: 204.2 paused seated press: # Stolen from Dan, in place of inclines. 45x10x2, 95x8, 115x8 # Tough! 135x6@(6,6,6.5) # Shoulders feel very tired. At end. 2016-10-21 (Friday) weight: 203.0 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 505x6@(7,8.5,8.5) # 2s6r lost tightness at bottom. bench: 45x10x2, 135, 225, 275x3, 315x1 335x6@7, 340x6@(8.75,9,9.5) 275x12@10 # AMRAP 2-count paused-off-floor deadlift: 70kg, 120kg, 170kgx5@6 190kgx5@6, 200kgx5@7, 210kgx5@(8,10) # Last set add straps, long pauses on 5rs. 2016-10-20 (Thursday) # Left ankle hurting all day. weight: 203.4 press: 45x10x2, 95, 115, 135, 165x3, 185x1, 205x1 225x1@7.5, 230x1@8 # PR! 195x6@(8,8,8.5,9.5) 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1 # Back tired from press. 455x5@(8,8.5,8.5) # 3s5r 4sec pause. slingshot bench: # Blue XL 45x10x2, 135, 225, 275x3, 315x3, 365x1 385x5@9 # 5lb PR, but +1.5 to RPE, so not great! 365x5@(7.5,7) # Nice. Fun! 2016-10-18 (Tuesday) deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1, 240kgx1 260kgx1@8.5 220kgx6@(7,8.5) # With straps. Hamstrings tired. 2s low back tired. chain deadlift: 200kg+80x6@(7,6.5) # Tough on low back / hips, esp. on left. 1.5-inch deficit deadlift: 200kgx6@7 # No straps, hurt hands. Hips real beat up here. close-grip bench: 45x10x2, 135, 185, 225, 275x3 315x6@(8.5,8,8.5,8) # Better if squeezed & taken seriously. squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 475x6@(6.5,8,8.5) # Abs very tired. 2016-10-17 (Monday) weight: 201.4 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 555x1@7.5, 595x1@8.5 495x6@(7.5,7,7) # ~12m rest. Nice! Tiring! paused bench: 45x10x2, 135, 225, 275x3, 315x1, 335x1 365x1@8 # Tried to incline bench it... cut out inclines. 385x1@9 # Right side much weaker/slower. 325x6@(8,7.5,8.5) # 1s butt came off bench. 2s still rose, but less. 245x15@10 # AMRAP 2016-10-15 (Saturday) incline bench: # Under 45deg 45x10x2, 95x10, 115x8, 135x8 155x8@6, 165x8@7, 175x8@8 # Little tough in right shoulder. pendlay row: 60kgx5x2, 80kg, 95kg 110kgx8@9, 110kgx6@(8,9) 2016-10-14 (Friday) # Low Back on Left Achy weight: 202.4 squat: 45x10x2, 135, 225, 315x3, 405x3, 455x2 475x8@(8,9,10) # Tough but got it! Left knee a little unhappy. bench: 45x10x2, 135, 225, 275x5, 315x3 325x8@8, 315x8@(8.5,9.75) beltless sldl: 135x5x2, 225, 315x3 # Then add straps 405x8@6, 425x8@8 # Low back (on left) like whoa 2016-10-13 (Thursday) # Right Erectors / Lat Tired. 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1 435x6@(8,9,9) # Part of left glute pretty tired for 2 days, still tired. press: 45x10x2, 95, 115, 135, 155x3 167.5x8@6, 172.5x8@7, 177.5x8@7, 182.5x8@8.5, 187.5x8@9.75 # Skipping rows: back not great. chinups: 0x(9,8,7) 2016-10-11 (Tuesday) # Feeling better. weight: 203.4 beltless deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 240kgx1@8, 260kgx1@9 # Fast! But didn't feel good in upper back. beltless touch-and-go deadlift: 205kgx8@(9,7,8) # 2-3s w/straps. 1s last rep from bottom. Hamstrings aggrieved. double-overhand deadlift hold: 241x30 # seconds, 3 left in tank. chain close-grip bench: 45x10x2, 135, 185, 185+40, 225+40 245+40x3, 265+40x8@8.5, 255+40x8@6 260+40x8@(8,9) squat: 45x10x2, 135, 225, 315x3, 405x1 465x6@(7,8,8.5) # Glutes & hips fried. Feels very heavy on back. 2016-10-10 (Monday) # SUPER TIRED! Right back fatigued. weight: 199.4 squat: 45x10x2, 135, 225, 315x3, 405x1, 495x1 555x1@8 # Not to depth? Felt a little high. About 2 inches. 555x1@8 # To depth now, filmed. Fast but feels like shit on back. 595x1@9.5 # Keep throwing up into throat. Very down =( 465x8@(8,8.5,8.5) # 15m rest. Exhausting. Tired in glutes. paused bench: # shoulders still fatigued from inclines Saturday 45x10x2, 135, 225, 275x3, 315x1, 335x1 365x1@8 # Felt like crap. Can't control well. 295x8@(8,8.25,9) 2016-10-08 (Saturday) weight: 203.4 incline bench: # 45 degree angle 45x10x2, 95x10, 115x8, 135x8 # Felt in front shoulders. Good press accessory? 155x8@6, 165x8@6.5, 175x8@7 # Ugh, very hard & tiring! seated cable row: 110x10, 160x8, 210x8@(6,6.5,7) # Taken as singles, start with legs. Tough. 2016-10-07 (Friday) weight: 201.5 squat: 45x10x2, 135, 225x 315x3, 405x3 465x8@(7.5,8,8.25) # ~15m rest. bench: 45x10x2, 135, 225, 275 315x8@7, 320x8@8.5, 305x8@(7,9.5) beltless deadlift: 135x5x2, 225, 315x12 # Tiring! 365x10@8 # Compartment syndrome in left back by hip. Slow eccentrics. 405x8@6, 445x8@10 # Lower back can't handle it. double-overhand deadlift hold: 235x30 # seconds. ~10 seconds in tank. Glutes fatigued. 2016-10-06 (Thursday) # Still sore from Tuesday. weight: 202.4 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1 425x6@(7,8.5,7.5) # 3s6r for 5-count, RPE not counting that. press: 45x10x2, 95, 135, 165x3, 185x2, 205x1 225x1@9.5 # Nice! Stopped moving and regrooved halfway up. 165x8@6.5, 170x8@6.5, 175x8@6.5, 180x8@8, 185x8@9 # Bounced. No hip. Upper back toasty. pendlay row: 135x8x2, 185, 230x8@(6,7,8) french press: 35x16, 50x20x8 # Between the sets of rows. 2016-10-04 (Tuesday) weight: 202.4 beltless deadlift: # With slippers. 70kgx5x2, 120kg, 170kgx3, 200kgx1 220kgx1@7, 240kgx1@7, 260kgx1@8.5 # Pretty slow. beltless touch-and-go deadlift: 200kgx8@(8.5,8,7) # 1s without staps, hard due to grip. 2s tough on low back. double-overhand deadlift hold: 231x30 # Seconds. 8-10 in the tank. close-grip bench: 45x10x2, 135x10, 185, 225, 275x3 295x8@8, 280x8@(7.5,7.5,6.5,8) # Sufficiently fatigued. 3s moved faster. # Right side giving out first. squat: 45x10x2, 135, 225, 315x3, 405x1 455x6@(6.5,7,6.5) # Butt tired! 2016-10-03 (Monday) weight: 200.4 squat: 45x10x2, 135, 225, 315x3, 405x1, 495x1 555x1@7.5, 595x1@8 # Real nice! Was scared! 455x8@(7,7.5,7.5) # 1s OK but conditioning crap! paused bench: 45x10x2, 135, 225, 275x3, 315x1, 335x1 365x1@7, 385x1@9 # With commands. Sarah forgot "start" so holding at top forever! 295x8@7, 305x8@8.5 # Nice! Drop 5%. 290x8@(7.5,8.5) # Pecs getting tired fast. 2016-10-01 (Saturday) # Sore upper/mid back. press: 45x10x2, 95x8, 115x8 135x8@(6,5), 145x8@5, 155x8@6 # Bounced at bottom. Good enough. 2016-09-30 (Friday) weight: 200.4 beltless deadlift: 135x8x2, 225x8, 315x8 405x8@(6,6,6) double-overhand deadlift hold: 225x30 # Seconds. Pretty tough. Maybe 5 more seconds in me. bench: 45x10x2, 135x8, 225x8, 275x5 295x8@7, 305x8@8, 315x8@9.5 295x8@8.5 225x20@10 # PR! First 17 without stopping, not fully locked out. # Failing first in right shoulder. pendlay row: 135x10, 185x8 225x8@(8,8.5) # As if my back isn't beat up enough from CSR yesterday and deadlift today. 2016-09-29 (Thursday) weight: 199.6 2-count paused squat: 45x10x2, 135, 225, 315x3 405x6@(7,6.5,7.5) press: 45x10x2, 95, 115, 135, 155x3 165x6@6, 170x6@6.5, 175x6@7, 180x6@8 2-count paused seated goodmorning: # In deadlift slippers. 45, 135, 225x6@(6,7,6) # Mostly beating up hips. 2-count paused chest-supported row: 45x6, 90x6@(6,6,5) # Pretty easy. But lats very tired the next day. 2016-09-27 (Tuesday) # Nothing really planned for this week, just getting in shape. squat: 45x10x2, 135, 225, 315x3, 405x1 455x6@(6,6.5,5,6.5) # Nice. paused bench: 45x10x2, 135, 225 275x6@4, 295x6@(6,6,6.5,7.5) 2-count paused seated goodmorning: # Held low-bar, safeties at 15. 135, 225, 275x5 # Can't call RPE: difficulty is from calves cramping. # Hip flexor extremely sore/tight after. Back doesn't care. 2016-09-26 (Monday) # Could barely move Sunday, not great today. weight: 202.4 sumo deadlift: # Just for a stretch. 135x5x2, 225, 315x5 # 100 degrees in the garage, too hot! 2016-09-24 (Saturday) # USAPL Boss of Bosses 3! weight: 199.6 # 90.5kg squat: 20kgx10x2, 70kg, 120kg, 145kgx3, 185kgx1, 205kgx1, 225kgx1, 250kgx1, 260kgx1 270kgx1 # First attempt: CA state record (beating Ryan King's 267.5). Flew! 280kgx1 # Second attempt: CA state record! 285kgx1 # Third attempt: CA state record! Not too maximal, had ~290 in me. paused bench: 20kgx10x2, 70kg, 100kg, 120kgx3, 140kgx1, 150kgx1, 162.5kgx1 172.5kgx1 # First attempt: Easy. Chosen for a good 2nd, going for Total record. 180kgx1 # Second attempt: also easy. Good for Total record (would only need 270kg DL). 185kgx1 # Third attempt: CA state record (beating Robbie Sardinia's 182.5). Flew! Motivated. deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1, 240kgx1, 252.5kgx1 # Grip not feeling great. 265kgx1 # First attempt: CA state Total record (beating Ryan King's 732.5). OK. 272.5kgx1 # Second attempt: CA state Total record! Grip getting fatigued at down command. 277.5kgx1 # Third attempt: Easy on back, but grip barely holding on. Could have done 280. 2016-09-21 (Wednesday) # Triples ~80%. weight: 199.4 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 495x3@(4,6,7) # ~5-7 min rest. Not bad, just poor conditioning. paused bench: 45x10x2, 135, 185, 225, 275x3, 315x1 325x3@(7,5,5) # Tried on 2,3s. 2016-09-19 (Monday) # Meet week! weight: 198.6 squat: 20kgx10x2, 70kg, 120kg, 145kgx3, 185kgx1, 205kgx1, 225kgx1 250kgx1 260kgx1@7.5 # Maybe? Good enough, don't need to do 270 today. paused bench: 20kgx10x2, 70kg, 100kg, 120kgx3, 140kgx1, 150kgx1, 160kgx1 170kgx1@8.5 # With Sarah-long pause. deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 240kgx1@6 # Last warmup, felt good. 2016-09-16 (Friday) weight: 201.0 squat: 20kgx10x2, 70kg, 120kgx4, 145kgx3, 185kgx1, 205kgx1, 225kgx1 250kgx1@7 # Feels heavy, and left back feeling bad. 260kgx1@7.5 # Back pain mostly just when unracking. Can probably be ignored. 270kgx2@8.75 # Came forward a bit: went maybe too low? 3-count paused bench: 45x10x2, 135, 225x3, 275x2, 315x1 335x1@8 # Jumped the rack command. 355x1@8 365x1@9 # Nice. Smooth. 345x2@8, 355x2@9 # Also smooth. 2016-09-15 (Thursday) weight: 201.0 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 515x3@(8,8.5) # Both sets good. At end of 1s, spotter on right side lifted the bar, # shifting all the load onto my left side and re-injuring my back. bench: 45x10x2, 135, 185, 225, 275x3, 315x1, 345x1, 365x1 385x1@8 375x2@(8,8) 303 tempo chinups: 0x5x3 2016-09-13 (Tuesday) # Back returned to same feeling as Monday start. deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1, 240kgx1 260kgx2@9 # No straps. Nice! Back held up. sldl: 230kgx4@8 # Some painful acid reflux or something. Straps. close-grip bench: 45x10x2, 135, 185, 225, 275x3, 315x1 340x4@7, 345x4@(8.5,9.5) pin bench: 345x2@7, 355x2@8.5 # Left pec still hurting, but not getting worse. 2016-09-12 (Monday) # Last week of training. weight: 202.0 squat: 20kgx10x2, 70kg, 100kg, 140kgx3, 185kgx1, 205kgx1, 225kgx1 250kgx1@7 # Feels heavy & slow, but Sarah says fast. 260kgx1@7.5 # Nice... 270kgx2@9 # Holy shit! Didn't try to go deep (good bounces) and Sarah filmed. # Clear depth, marble test! 265kgx2@9 # 1r too deep, lost tension. Didn't feel like trying maximally... 260kgx2@8.5 # Tried to bench empty bar and mid-back seized up and continues hurting. # Hurt getting off the bench. Couldn't walk. Pain felt in spine, maybe to the # left. Bounced around on a ball for an hour. I think the damage was done by # carring the kilo plates across the entire gym for the last three weeks. paused bench: 20kgx10x2, 70kg, 100kg, 120kgx3, 140kgx1, 150kgx1, 160kgx1 170kgx2@(8,9,9) # Back held up. No pain during. 2016-09-09 (Friday) weight: 201.4 squat: 20kgx10x2, 70kg, 100kg, 140kgx3, 185kgx1, 205kgx1, 225kgx1 250kgx1@7 265kgx2@9 # 1s maybe high, 2r deeper but stopped halfway up. 260kgx2@8.5 # Better! To depth, but stayde tight & comfy. bench: 45x10x2, 135, 185, 225, 275x3, 315x1, 345x1 365x3@7, 375x3@(8.5,9) sldl beltless: 135, 225, 315x3 405x5@(6,5) 2016-09-08 (Thursday) weight: 201.4 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 505x3@(7.5,9,9) # 1s felt VERY comfy. Deep. bench: # A little deload. Roughly following plan from last time I benched 405. 20kgx10, 70kg, 100kg, 120kgx3, 130kgx1, 140kgx1 150kgx5@6, 155kgx5@6 # Butt coming up -- but bench is squishy. 2-count paused bench: 150kgx5@(8,9) # Really good. 2s butt stayed low. Focused on squeezing pecs. 2016-09-06 (Tuesday) weight: 202.2 deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 240kgx1@7, 260kgx1@8 # Pretty fast. A little under opener? 250kgx3@8 # Real good. Hamstrings surprised at being used. sldl: 220kgx4@7, 225kgx4@7 # With straps. 2s accidentally with a loose belt. close-grip bench: # Not feeling great, left side tired, shoulders beat up. 45x10x2, 135, 185, 225, 275x3, 315x1, 335x4@(7,8,10) # That got maximal real quick. 2016-09-05 (Monday) # 3 Weeks Out. weight: 201.8 squat: 20kgx10x2, 60kg, 100kg, 140kgx3, 185kgx1, 205kgx1, 225kgx1 250kgx1@7 # Not much bounce, though. Smooth. 270kgx1@8 # Wow, really fast! And Sarah filmed depth. Great. Good opener. 260kgx3@9 # Cut some depth on 2 and 3, felt like. Tough. 255kgx3@(8.5,8) # Last set all very tight at bottom, felt great! Very strong. paused bench: 20kgx10x2, 70kg, 100kg, 120kgx3, 140kgx1, 150kgx1 # Butt keeps rising. 165kgx1@8, 175kgx1@9.5 # With commands. Ka-chunked, and afraid to use legs. 167.5kgx3@9.5 # Good but tough. 162.5kgx3@9 # Argh! Tough. Calling early. 2016-09-03 (Saturday) sldl: 70kgx5x3, 120kg, 170kg 190kgx5@7, 210kgx5@7.5 # Hip not feeling great, so OK for the moment. Not great volume. 2016-09-02 (Friday) weight: 201.6 squat: 20kgx10x2, 60kg, 100kg, 140kgx3, 185kgx1, 205kgx1, 225kgx1, 245kgx1 257.5kgx3@8.5, 252.5kgx3@(8.5,8) # Nice. bench: 20kgx10x2, 70kg, 100kg, 120kgx3, 130kgx1, 140kgx1, 150kgx1, 160kgx1 167.5kgx3@(9,8,8) # Nice. 1s3r accidentally paused. 1r VERY fast. 2016-09-01 (Thursday) 2-count paused squat: # Instead of pin: to avoid sudden knee loading. 45x10x2, 135, 225, 315x3, 405x1, 455x1 # Mid-back, left elbow, left ankle feeling bad. 495x3@(8,8.5,7.5) chain bench: 45x10x2, 135, 185, 225, 225+80x3 275+80x5@6, 295+80x5@7.5, 305+80x5@9.5, 275+80x5@7.5 press: 45x10x2, 95, 115, 135, 155x6@6, 175x6@6.5 180x6@(8.5,8) 2016-08-30 (Tuesday) weight: 202.6 deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 245kgx3@8.5 # Grip giving out. Left hamstring pain, right quad pain. sldl: 212.5kgx5@(7.5,7) # With straps. close-grip bench: 45x10x2, 135, 185, 225, 275, 315x1 325x5@(8,8.5,9) chinups: 0x5x3 # Pretty easy. Slow reps. 2016-08-29 (Monday) weight: 201.8 squat: 20kgx10x2, 60kg, 100kg, 140kgx3, 185kgx1, 205kgx1, 225kgx1 247.5kgx1@8, 267.5kgx1@8 # Real nice. Depth good (on video). But right knee hurts after. 255kgx3@8.5, 255kgx1f # Went a little lower, then came forward, but that caused lots of knee pain # and couldn't push. First rep high also. 250kgx3@7.5 paused bench: 20kgx10, 60kg, 100kg, 120kgx3, 140kgx1, 150kgx1 165kgx1@8, 175kgx1@9 # With commands. Right shoulder pain after every set. 162.5kgx3@(7.5,8,9) # Shoulder hurting less. db incline bench: 25x8x2, 45x8x2, 60x8x2 2016-08-26 (Friday) weight: 201.8 squat: 20kgx10x2, 60kg, 100kg, 140kgx3, 185kgx1, 205kgx1, 225kgx1, 235kgx1 252.5kgx3@(7.5,8,9.5) bench: 20kgx10x2, 70kg, 100kg, 120kgx3, 130kgx1, 140kgx1, 150kgx1 162.5kgx5@(7.5,7,8) beltless halting deadlift: 70kgx5x2, 120kgx8, 170kgx5 # Add straps 200kgx5@6, 220kgx5@7 # Tough b/c beltless. 2016-08-25 (Thursday) weight: 202.8 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 485x3@(7.5,7.5,8.5) slingshot bench: 45x10x2, 135, 185, 225, 275x3, 315x3, 365x1, 385x1 405x1@7, 425x1@8.5 # Minor right shoulder pain. 385x4@(8,7.5,8) press: 45x10x2, 95, 115, 135, 155x3 175x7@(7,8.5) # Shoulders tired after slingshot. 2016-08-23 (Tuesday) weight: 200.8 deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 240kgx3@6.5 # Left side in a little ditch, left hamstring a little hurt. sldl: 220kgx5@8 # Sarah says it wasn't stiff-legged enough. 210kgx5@8 # Actual SLDL, with straps. 303 tempo bench: 45x10x2, 135, 185 225x5@6, 245x5@6, 275x5@7, 295x5@8 # Some minor back pain in one vertebra. pendlay row: 135x5x2, 185, 225, 275x5@8 # With leg help. Not strict. 245x5@(8.5,8) # Strictish. 2016-08-22 (Monday) weight: 201.8 squat: 20kgx10x2, 60kgx8, 100kg, 140kgx3, 185kgx1, 205kgx1, 225kgx1 247.5kgx1@8 # Tipped forward: Sarah discovered floor isn't level, heels were too high. 267.5x1@8.5 # Lost hips then recaught 1/4 up. 250kgx3@(7.5,7.5,7) paused bench: 20kgx10, 60kg, 90kg, 100kg, 125kgx3, 140kgx1, 150kgx1 165kgx1@7.5, 175kgx1@9 # With commands. 147.5kgx3@5.5 # Misload. 157.5kgx3@(7,6.5,7) close-grip bench: 145kgx5@(7.5,8,8.5) 2016-08-19 (Friday) # After a very long day of working at Boss of Bosses 3. weight: 202.8 squat: 20kgx10x2, 60kg, 100kg, 140kgx3, 185kgx1, 205kgx1, 225kgx1, 235kgx1 247.5kgx5@9 # PR. Very tough. Some reps borderline. 240kgx5@10, 232.5kgx5@9 # Agh. Tired. bench: # At home, but too tired and no handoff. 45x10x2, 135, 185, 225, 275x3, 315x1, 335x1 # Right shoulder pain every rep. 345x3@8.5 # Too down, skipping. 2016-08-18 (Thursday) weight: 203.0 2-count paused squat: 20kgx10x2, 60kg, 100kg, 140kgx3, 185kgx1, 205kgx1 215kgx4@(8,9,9.5) # 2s,3s held 3,4r for a 3-4 count. Spine shaky. press: 20kgx10x2, 40kg, 50kg, 60kg, 70kgx3, 80kgx3, 85kgx1 90kgx5@(8,7,8), 92.5kgx5@9 # Right shoulder pain, diminishing over time. # Unfortunately no press: helping set up for the meet tomorrow. 2016-08-16 (Tuesday) weight: 203.4 deadlift: # eleiko bar 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 240kgx1@7.5, 260kgx1@8.5 # Better: don't squeeze lats at start. 230kgx5@(7.5,8.5) # Grip tired 2s as usual. bench: 45x10x2, 135, 185, 225, 275x3, 315x1 340x5@7, 345x5@(7.5,7.5,10) # Well that dropped off quickly. squat: # from monolift, walked out. 45x10x2, 135, 225, 315x3, 405x1, 455x1 475x5@(7,7.5,7.5) # 3s very deep. Very hard on abs. Minor left knee pain. 2016-08-15 (Monday) weight: 202.2 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 545x1@7, 585x1@8.5 # OK, but still little bounce. # Sharp pain in left knee when quad pulls. Back toasty. 535x5@8 # Holy shit! PR. Expected close to @10. Motivated. Light on back! 525x5@(8,9) # 15-20m rest. Phew! Nice!!! paused bench: 20kgx10x2, 70kg, 100kg, 120kgx3, 140kgx1, 150kgx1 165kgx1@7, 175kgx1@8.5 # With commands. # Some right shoulder fatigue from moving gym equipment for Sparkle. 155kgx5@(7.5,8,8.5) close-grip bench: # Moved since Joe Seiden doing pin bench on shared equipment. 45x10x2, 135, 225, 275x3 315x5@(7,7,8,8.5) # No cramping! Didn't lock out all, usually just the last 2-3. # Extremely tired over weekend. Took a nap on Sunday. 2016-08-13 (Saturday) # Mostly just lots of PVC rolling. medial delt raise: 25x8x3 lat pulldown: 85x12x3 # Very slow contraction and eccentric. 2016-08-12 (Friday) weight:202.2 squat: 20kgx10x2, 70kg, 120kg, 170kgx3, 200kgx1, 225kgx1 237.5kgx5@(8.5,9,10) # Minor left knee pain, but CNS totally fried. # Absolutely zero bounce. Need deload soon! bench: 20kgx10x2, 70kg, 100kg, 120kgx3, 140kgx1 155kgx5@(7.5,7.5,8.5,8.5) sldl: 135x5x3, 225, 315, 405x3 # Add straps. 445x6@(6,7,7.5) # Getting tough! # Feel blood flow in upper back right side after 1s! 2016-08-11 (Thursday) weight: 202.0 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1 455x4@(7,7), 465x4@7.5 # One vertebra mid-back pissed off. press: # Before bench because Sarah on equipment. 45x10x2, 95, 115, 135, 155x3, 175x1, 185x1 195x5@(7,8,7.5), 200x5@9 # Some weird pain near groin on right side. 2-board bench: 45x10x2, 135, 185, 225, 275x3, 315x1 355x5@(7,7,7.5), 365x5@8.5 # Nice! chinups: 0x5x3 # Easy. Slowed eccentrics. # Mid-back very tired after squats. Persists. 2016-08-09 (Tuesday) # Better sleep. Redo yesterday's bench. weight: 200.2 paused bench: 20kgx10x2, 70kg, 100kg, 120kgx3, 140kgx1, 150kgx1 165kgx1@7, 175kgx1@9 # With commands. Losing tightness at bottom. Some right shoulder tightness. 152.5kgx5@(7.5,8,8) deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 240kgx1@7, 260kgx1@8.5 # Left inner knee feeling tight. Pretty down... 232.5kgx5@(9.5,10) # Clearly unrecovered. 2s with straps. Just no good. close-grip bench: 20kgx10x2, 70kg, 100kg 120kgx5@6, 130kgx5@6, 140kgx5@(7,8,8,9) 100kgx14@9 # Most not locked out. Pre-cramp in right pec. # Skipping squat because deadlift was so bad. 2016-08-08 (Monday) # Monolift / Very Poor Sleep Over Weekend. weight: 201.6 squat: 20kgx10x2, 70kg, 120kg, 170kgx3, 200kgx1, 220kgx1 250kgx1@7.5, 270kgx1@10 # Complete pause on ascent. Felt in hamstrings. 237.5kgx5@(8,9), 235kgx5@8.5 # Pain in left hamstring knee attachment on 1s. # Very bad push. Can't use much muscle at once. So tired. Cranky. paused bench: 45x10x2, 135, 185, 225, 275x3 # Feels hard.. pec tendons tight & minor pain. 315x1 # Feet slipping due to wood floor with zero friction. Stopping. 2016-08-05 (Friday) weight: 202.2 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 515x5@(7.5,8,9) # Getting grindy. Tired. # Left hamstring insertion into knee painful. 3-count paused bench: 45x10x2, 135, 185, 225 275x4@7.5, 280x4@7.5, 285x4@8, 290x4@8.5 2-count paused-off-floor deadlift beltless: 135x5x2, 225, 315x3 405x5@(7,6.5), 425x5@9 # Legs shaking, low back pumped. 2016-08-04 (Thursday) # Tired legs and lower back. weight: 202.2 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 495x1@7.5, 525x1@8.5, 545x1@9.25 # Nice. 435x5@(7,8), 445x5@8 slingshot bench: 45x10x2, 135, 185, 225, 275x3, 315x1 365x2@7 # Tough on shoulders. Heavy! 405x1@8, 425x1@9 380x5@(7.5,7.5,8.5) press: 45x10x2, 95, 115, 135, 165x3 185x7@(7,8,9) # Poor lil triceps. 2016-08-03 (Wednesday) weight: 202.8 stationary bike: # HIIT 0x4 # 20:100. 2 turns from max resistance. 5th would have failed. 2016-08-02 (Tuesday) weight: 203.4 deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 240kgx1@7, 265kgx1@8.5 # Hamstring insertions into knees feeling tender. 227.5kgx5@(7,10) # Didn't use straps: grip giving out on 2s. Use straps! 6-inch block pull: 240kgx5@(7,8) # Starting to round lower back a little on 2s. bench: 45x10x2, 135, 185, 225, 275x3, 315x1 345x5@(9,9), 335x5@(8) # Down from last week. Left shoulder tender. squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 # Very fast & solid! Dan complimented form. 475x6@(7.5), 465x6@(7,7.5) # Tired! Long day. 2016-08-01 (Monday) weight: 203.2 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 545x1@7, 585x1@7.75 # Reracking 45lb plate, precariously perched 5lb plate above # hit me on the head and broke the nosepiece off my glasses. 505x5@6.5, 515x5@(7,8) # Nice. 10lbs off PR. paused bench: 20kgx10x2, 70kg, 90kg, 120kgx3, 140kgx1 160kgx1@6, 167.5kgx1@7.5, 175kgx1@8 # Nice! With commands. 150kgx5@(8,7.5,8) # Less pause on 2s. close-grip bench: 140kgx6@(8,8,8.5,9) 2016-07-29 (Friday) weight: 201.2 # Huh, still down. squat: # Eleiko bar. 20kgx10x2, 70kg, 120kg, 170kgx3, 200kgx1 220kgx6@(7,8.5,8) # Dan says left knee is more forward, right knee is out, # and right shoulder is lower. bench: 20kgx10x2, 70kg, 100kg, 120kgx3, 140kgx1 150kgx6@(7.5,8,7.5,7.5) # Right side lagging. Switched benches: right side fine. 2-inch deficit deadlift beltless: 135x5x2, 225, 315, 405x6@(6.5,7) # Back toasty: enough. # Right side of lower back particularly tired. 2016-07-28 (Thursday) # Back sore from block pulls. weight: 201.2 # Surprisingly down...? 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1 425x5@(7.5,7.5,8) # Tough. Sore low back + left knee ache. slingshot bench: # blue, XL 20kgx10x2, 70kg, 100kg, 120kgx3, 140kgx3 160kgx5@7, 170kgx5@(7,8,8) press: 45x10x2, 95, 115, 135, 155x3 185x7@(7.5,8,9) 2016-07-26 (Tuesday) weight: 203.4 deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 240kgx1@7, 260kgx1@8 # Upper back tired but OK. 220kgx6@7, 225kgx6@(7.75) # With straps. 6-inch block pull: # with straps 235kgx6@6, 245kgx6@9 # Intended to just be one set, but first too light. # Mostly hard in lats, bracing for the pull. Sarah says last rep rounded # lower back, but I didn't feel it. bench: 45x10x2, 135, 185, 225, 275x3 320x7@(7.5,7.25,7.75,9) # Last set locked out after each rep. RHS failing first. squat: 45x10x2, 135, 225, 315x3, 405x1 # Left knee pain at bottom on 315. 455x7@(7.5,8) # Cutting 3s: knee pain & low back tired from deads. # Minor LHS knee pain after 1s. Slow reps. No pain during. # Abs tired. 2016-07-25 (Monday) weight: 203.6 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 # Feels heavy on back. 545x1@7, 585x1@9 # Slow accent, but not hard... 485x6@(7,8,8.5) # Just no push today. Glute pain from cracking sacrum by squeezing butt. paused bench: 45x10x2, 135, 185, 225, 275x3, 315x1 345x1@7, 365x1@8 # Sarah gave a long command. 375x1@8.5 # With Sarah's pause. 320x6@(7.25,8,8,9) close-grip bench: 315x6@8.5 # Shoulder twisting: bar weird? Skipping. 2016-07-23 (Saturday) # Feeling beat up. weight: 204.0 pin press: # forehead level 45x10x2, 95, 115, 135, 155x4, 175x4 185x6@8, 195x6@8.5, 185x6@7 chest-supported row: 45x10, 90x10@(6,6.5,7,7.5) stationary bike: 10 # minutes, 145bpm. 2016-07-22 (Friday) # Mild tendinitis in right knee. weight: 203.2 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 475x6@(7.5,7,7.5) bench: 45x10x2, 135, 185, 225, 275x3, 315x1 325x6@(7,7,8,9) beltless sldl: 135x5x2, 225, 315, 405x3 425x8@(8,8,7.5) # No straps! Argh! Giving out in glutes first. 2016-07-21 (Thursday) weight: 202.4 press: 45x10x2, 95, 115, 135, 155x3, 175x1, 195x1, 205x1, 215x1 225x1@8.5 # Some pain at base of thumb on right hand. 190x6@(7,8,7.5,8.5) 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 495x1@7, 525x1@8, 545x1@8.5 # For a 3-count! VERY strong! 415x6@(7,7.5,10) # 3s6r 5-count. Phew! 3-count paused bench: 20kgx10x2, 70kg, 90kg 120kgx5@7.5, 125kgx5@7, 130kgx5@(8,8.5) 2016-07-19 (Tuesday) weight: 202.4 deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 240kgx1@7, 260kgx1@8 # Much smoother than last week. 210kgx6@6 # Nice! No straps. 215kgx6@6.5 # With straps. 220kgx6@7.5 # Nice. With straps. No real specific fatigue location. bench: 45x10x2, 135, 185, 225, 275x3 315x7@(7.5,7,7.5,7.5) # No lockouts -> no shoulder pain! squat: 45x10x2, 135, 225, 315x3, 405x1 445x7@(7,8,9) # 3s6r fell forward. Scary! Abs very sore/tired on 1s. 2016-07-18 (Monday) weight: 204.4 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 # Beltless: No Sarah! 545x1@7.5 # Tough: quadded. 585x1@8.5 # OK, just maybe too low? Was OK. 475x6@(6.5,7.5,8) # Minor left knee tendon pain after 3s. paused bench: 45x10x2, 135, 185, 225, 275x3, 315x1 335x1@7, 365x1@7.5, 375x1@8 305x6@6, 315x6@(7.5,8) close-grip bench: 315x6@(7.5,8.5,9) # 1s a little shouldered on right. 3s no lockout: easier. # Right shoulder pain after each. # Nothing Saturday: need to recover! 2016-07-15 (Friday) # 85 degrees in the gym, sweating after 135, close to passing out! weight: 203.4 squat: 45x10x2, 135, 225, 315x5, 405x5 455x8@(8,8,9) bench: 45x10x2, 135, 185, 225 275x8@6 # But felt like crap in shoulders. Tired from yesterday. 295x8@7 # Still tired from boards. 305x8@(8,9.5) 2-count paused-off-floor deadlift beltless: 135x5x2, 225, 315x3 405x6@(8.5,7,7.5) # Augh. Top of right hip pretty tweaked the day after. 2016-07-14 (Thursday) weight: 202.4 press: 45x10x2, 95, 115, 135, 155x3, 175x1, 195x1 210x1@7, 225x1@10 # Came forward. Feel like passing out. Also injured right knee somehow? 185x6@(7.5,7,8) 2-count paused squat: 45x10x2, 135, 225, 315x3 405x6@(8,7.5,9) # Augh, abs. 2-board bench: 45x10x2, 135, 225, 275 315x6@7, 335x6@(8,7,7.5) # Shoulders beat up. Fatigue heavily carried into next day. # Trying to keep back tight. chest-supported row: 45x10, 90x10x4 # Easy, just a lat pump. 2016-07-12 (Tuesday) weight: 202.4 deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 240kgx1@7.5, 260kgx1@8 # Nice. 200kgx8@(7.5,8,7.5) # 2s mild throwup feeling. From coffee? Tough on legs. With straps. bench: 45x10x2, 135, 185, 225, 275x3 315x6@7, 325x6@(8,8) squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 455x6@(7,6.5,8) # Hungry. Spine rebelling. 2016-07-11 (Monday) weight: 202.4 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 545x1@7, 585x1@8 # It's back! 455x8@(7,8.5,9) # 10m before 2s, 15m before 3s. 1s felt in good shape. paused bench: 45x10x2, 135, 185, 225, 275x3, 315x1 335x1@7, 365x1@7.5, 375x1@8 # USAPL-length pauses. 285x8@7, 295x5@(8,8.5) close-grip bench: 305x6@(8,7,6.5), 315x6@8 # Nice. Avoiding full lockout avoids pec cramping. 2016-07-09 (Saturday) # Started tracking macros again, same as old nutrition plan, ~3000kcal. weight: 204.0 close-grip floor press: 45x10x2, 135x8, 185, 225 255x5@6, 265x6@6.5, 275x5@6.5, 285x5@7, 295x5@8.5 pendlay row: 60kgx10, 80kgx6 100kgx6@6, 105kgx6@(7,6), 110kgx6@7, 115kgx6@(8,9) # Getting legs involved. prowler: 180x10 # About 5s on, 22 breaths off ~= 5:50. Not a great ratio. # Need more weight to push longer. Tough on hamstrings. # Calf insertion by knees very sore Sun/Mon. Didn't interfere with anything. lat pulldown: 125x10, 140x10, 155x10@7.5 2016-07-08 (Friday) weight: 204.4 squat: 45x10x2, 135, 225x8, 315x6, 405x5 445x8@(8,8,9) # 10m rest. bench: # real tired 45x10x2, 135, 185, 225 275x8@6, 295x8@6.5, 305x8@7, 315x8@8 beltless sldl: 135x10x2, 225x8, 315x8 405x8@(7.5,6), 425x8@8 # Toasty. 3 hours. 2016-07-07 (Thursday) # Low back / top hip tight. weight: 202.4 chain squat: 45x10x2, 135, 225, 225+80x3, 315+80x1, 365+80x1 405+80x6@6, 425+80x6@7, 445+80x6@8 swiss bar bench: 15kgx10x2, 60kgx6, 80kgx6, 100kgx6 110kgx6@6, 120kgx6@(7,6.5,6) # Good squeeze of chest. 125kgx6@(7,8.5) press: 45x10x2, 95, 115, 135, 155x3, 175x1 185x6@8, 175x6@(7,9.5) # Argh. chest-supported row: 45x10, 90x10@(5,6,7,8) # ~1m rest. For a pump in lats. 2016-07-05 (Tuesday) weight: 202.4 deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 240kgx1@8, 260kgx1@9.5 200kgx8@(8,8,7.5) # With straps. 3s 15m rest & more stiff-legged. bench: 45x10x2, 135, 185, 225, 275x3 305x6@6.5, 315x6@(7.5,8.5) squat: 45x10x3, 135, 225, 315x3, 405x1 445x6@(7.5,8,8) # Chlorine smell after 1s. VERY tired!! 2016-07-04 (Monday) # Start of Ramp for Boss of NorCal 3 (24 Sept) weight: 202.2 squat: 45x10x2, 135x8, 225, 315x3, 405x1, 455x1, 495x1 545x1@8, 585x1@9.5 # Terrible: no bounce. Paused a little on ascent. 445x8@(8,7,7) # 1s first 5 OK then very tired. Stayed with tight quads. # 2s 10m rest, much easier. paused bench: 20kgx10x2, 70kg, 90kgx3, 120kgx3, 140kgx1 150kgx1@7, 160kgx1@7.5, 165kgx1@8 # Tried with index on rings. Didn't like it. 125kgx8@6, 127.5kgx8@6.5, 130kgx8@7.5 # Good squeeze of whole shoulder. close-grip bench: 140kgx6@(7,7,10) # 1s pre-cramping, ate a tablespoon of salt after. 2016-07-01 (Friday) # Canada Day! Thai Massage Thursday. squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 485x5@6.5, 495x5@(8,9) # Tired! Drank salt water to stop cramping. bench: 45x10x3, 135, 225, 275x3 315x6@(7,7.5,7,9) # 4s bar bent in weird way? pendlay row: 135x10x2, 185x8 225x5@(7,7), 225x10@10 # Little help from legs at end. 2016-06-29 (Wednesday) # More Honeymoon =) 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 495x1@8, 515x1@8.5 445x4@(7.5,7.5,8) press: 45x10x2, 95, 115, 135, 155x3, 175x1, 185x1 205x1, 225x1@9.5 # Weird pathing due to mirror and bar being a little bent. 190x5@(7.5,7,8,8,9) # Bar bent: trying to escape! beltless sldl: # no straps: lost one! Argh! 135x8x2, 225x8 315x8@6 # But grip giving out, even though it's mixed. 365x8@(7,10) # Slow eccentrics: gym doesn't like dropping. 2s grip giving out. Back OK. 2016-06-27 (Monday) # Honeymoon in Victoria, BC! Bodybuilding Gym (BodyDynamics HQ 24hr). squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 545x1@7, 585x1@8.5 # Weird drive halfway up. No center knurling: slipping a little. 485x5@(8,7,10) # Hip flexors getting very tired. Flexing them at top and holding. # Very bad calf cramp after 2s: from doing a calf raise to re-rack. paused bench: 45x10x2, 135, 225, 275x3, 315x1, 335x1 365x1@8 315x5@(8,7.5,8,8.5,10) # Left pec giving out. 2016-06-24 (Friday) squat: 45x10x2, 135, 225, 315x3, 405x1 455x6@7, 465x6@8, 475x6@9 # Ugh. 2016-06-23 (Thursday) # VERY TIRED. San Diego 24hr Fitness: Getting Married Soon! press: 45x10x2, 95, 115, 135, 155x3, 175x2 190x5@(7.5,8.5,9) # Slow and pretty shitty. Just so tired & demotivated. 2-count paused squat: 45x10x2, 135, 225, 315x3, 365x2 405x5@(7,8.5,9) # Very honest pauses. # Feel like passing out & throwing up, but somehow lifts OK? 2016-06-21 (Tuesday) deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 240kgx1@7, 260kgx1@8.5 220kgx5@(6,7.5,7.5) # Tough on mid-back! # Hamstrings & back of knees not too thrilled here. bench: 45x10x2, 135, 185, 225, 275x3 315x6@(6.5,7,7.5) # Right shoulder giving out first. squat: 45x10x2, 135, 225, 315x3, 405x1 445x5@(6.5,7,8) 2016-06-20 (Monday) # Back at BBBC! weight: 202.6 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 545x1@7, 585x1@8.5 # Slowed a little at sticking point but easy. 475x5@(7.25,8.5,7.5) paused bench: 45x10x2, 135, 185, 225, 275x3, 315x1, 335x1 365x1@8 315x5@(7,8,8,7.5,9) # 5s with commands. Right shoulder hollow around medial delt by tricep. 2016-06-19 (Sunday) # Warmup for Tomorrow (At Home) weight: 205.0 # Agh! squat: 45x10x2, 135, 225, 315x3, 365x2, 405x1, 455x1 495x1@6 405x5@(6,5,6.5) # Minor left knee pain 3s. # Feels sore in strange places, but in general OK. 2016-06-16 (Friday) # Hotel Mini-Gym (Hilton Metropole) seated press machine: 50x8, 70x8, 90x8, 100x8, 110x8, 120x8, 130x8, 140x8, 150x8, 160x88@10 170x6@10 ab roller: 0x10x3 # From knees. OK. 2016-06-14 (Tuesday) # In London, at "The Gym Way". # This gym looks like it has barbells and plates, but the barbells are those # huge hollow kind, that bend very easily and have no knurling. The gym also # only had about ~600lbs of weight in total, for everyone. Best I could find. # It was raining outside, being London, and I slipped on wet sidewalk. # Knee appears bothered. squat: 20kgx10x2, 70kgx5x2, 110kg, 150kgx3 # Manager says I may not load the bar any more than 190kg, so I guess that # will have to do to keep up some strength. At least I can load up bench. 190kgx8@(8,7,7.5) # That's about it to not piss off the knee. # Hard on lower back at bottom. Too much sitting on planes. paused bench: 20kgx10x2, 70kg, 90kg, 110kg, 130kgx3 150kgx5@(8,8,7.5) # 3s with handoff. Right side lagging behind! Keep hitting hook. # Feeling beat up: probably a good stopping point! Work meeting soon. 2016-06-11 (Saturday) # 2AM Wakeup, still preparing for London, oh boy. farmers walk: 100x1, 140x1, 160x6 # Gym length and back, maybe 60 feet? Probably more. # Brachioradiales like whoa. swiss bar bench: 15kgx5x2, 55kg, 85kg, 105kg 122.5kgx5@(6,6), 127.5kgx5@(7,6) 127.5kgx10@9.5 # Guess that means RPEs were too conservative! tricep pushdown: 55x10, 75x8@(6,7,6), 75x10@(6,7) 2016-06-10 (Friday) # 3AM Wakeup, 10:30AM Training. squat: 70kgx5x2, 120kg, 170kgx3, 200kgx1 212.5kgx6@(7,7.5,7) # Very minor right knee pain after each set. 6-inch block pull: # with straps 70kgx5x2, 120kg, 170kg, 220kgx3 240kgx3@6, 260kgx3@8 270kgx2@10 # Maybe could have done a 3rd, but felt back start to round. 2016-06-09 (Thursday) # Low sleep: preparing for London trip. weight: 202.4 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1 455x1@7, 495x1@8 415x5@(7,7.5,8) close-grip bench: 45x10x2, 135, 185, 225, 275x3 315x5@(6,7,7,7.5) chinups: 0x(8,8,6) 2016-06-08 (Wednesday) # At home, for fun. wide-grip bench: # With a wider grip than normal: index on rings instead of 4th on rings. 45x10x2, 135x5x2, 185x8, 205x8 225x8@(5,5,5) 2016-06-07 (Tuesday) # Left back mild spine pain: but not with belt. weight: 201.6 deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 240kgx1@7, 260kgx1@7.5 220kgx5@5, 225kgx5@(6,7) # Tough on lower-mid back. squat: # rehbands 45x10x2, 135, 225, 315x3, 405x1 425x8@(7,7.5), 405x8@7 # Tired! press: 45x10x2, 95, 115, 135, 155x3 185x6@(7,8,8.75) # Left shoulder pre-cramping. Augh! 2016-06-06 (Monday) # Back tired from Friday. weight: 202.4 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 545x1@7, 585x1@8 # Maybe cut a bit high? Good bounce. 475x5@(6,7,7.5) # 1s standing a long time at top after 3r, waiting for Emily to move. paused bench: 45x10x2, 135, 185, 225, 275x3, 315x1, 335x1 365x1@8, 330x5@8 # Too much rest here: talking! 320x5@6, 330x5@(7.5,7) # Nice. 2016-06-04 (Saturday) # After canvassing all morning. swiss bar bench: # Bar weighs 35. 35x5x2, 125, 175, 215 265x5@(8,8,7) # Held it better on 3s: wrist at CoM. reverse hyper: # just for a stretch 90x15, 180x15x3 tricep pushdown: 45x10, 75x8@(8,7.5,7,7,7) # Some tendon pain in left elbow. Less pain as sets went on. 2016-06-03 (Friday) squat: 45x10x2, 135, 225, 315x3, 405x1 455x6@(6.5,6.75,7) # Nice. bench: 45x10x2, 135, 185, 225, 275x3 315x6@(7,6,7.5,9) beltless sldl: # with straps 135x8x2, 225, 315x8@5 405x8@(8,7) # Crazy mid-upper back pump. Enough! 2016-06-02 (Thursday) # Left shoulder pain in acromion process. weight: 202.6 press: 45x10x2, 95, 115, 135, 155x3, 175x1, 185x1, 195x1, 205x1 215x1@7.5, 225x1@8.5 # Damn good! 185x6@(7,6.5,8,9) # 5m rest. Good hip. 2-count paused squat: 45x10x2, 135, 225, 315x3 405x5@(6.5,7,7.5) 2016-05-31 (Tuesday) # Upper back tired from Pendlays. deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 240kgx1@7 220kgx5@(6,6,7) # Not fun. close-grip bench: 20kgx10x2, 70kgx5x2, 90kgx8 110kgx8@5, 120kgx8@6, 130kgx8@8 120kgx8@(7.5,8.5) chinups: 0x(8,8,8) # Nice! # No squats: lowering volume a little also. # Song: Benny Banks - Bada Bing 2016-05-30 (Monday) # Deload! Start of 5 Weeks of Killing Time Through Honeymoon! squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 # Feels bad. 82 in gym. Can't focus. 545x1@7 455x5@(5,6,6.75) # Low rest ~5m. Not cooling down because of heat. # More knee pain due to form collapse. paused bench: 45x10x2, 135, 185, 225, 275x3, 315x1, 335x1 # Minor left shoulder pain. 365x1@8.5 # Lost tightness at bottom. Longer pause. 325x5@(7,6.5,7) pendlay row: 60kgx5x2, 80kg, 100kgx5@(6,7,7) # Honest! 2016-05-28 (Saturday) weight: 204.6 farmers walk: 100x6 # gym length, roughly 60 feet, ~2min rest between. Mostly interesting on grip. ab roller: 0x10x3 # From knees. Triceps and abs a little sore the next day, nothing bad. lat pulldown: 95x10, 115x10x3 2016-05-27 (Friday) # Last day of this higher-intensity ramp. weight: 204.8 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 535x3@(8,7.5,8.5) # 1s pretty slow. Sinking into bottom. # 2s better ab bracing. # 3s very good form. Tight. Took time at top. bench: 45x10x2, 135, 185, 225, 275x3, 315x1, 345x1 370x3@10, 345x3@(8,8.5) # Hoo boy! Smoked. Very down today. 2016-05-26 (Thursday) weight: 204.2 pin squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 545x1@8.5 # Dang, nice! 525x2@(9,9,10) # 1s2r went forward at bottom. 2-count paused bench: 45x10x2, 135, 225, 275x3, 315x1, 335x1 375x1@9 345x3@(8.25,8.5,10) # 3s less rest (~5min). 2016-05-24 (Tuesday) weight: 201.4 deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 240kgx1@7, 265kgx1@9 # Gross. 245x3@(7.5,8.5) # 2 sets enough. Tough! squat: # SBDs. 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 525x3@9 # Too heavy! Abs suddenly very fatigued. 515x3@(8,9) # Very tough! Glutes fatigued: way less push than yesterday. press: 45x10x2, 95, 115, 135, 155x3 165x7@7 # No hip. 170x7@(8,8.25) # Also no hip. 2016-05-23 (Monday) weight: 202.2 # After eating squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 545x1@7.5, 585x1@7.5, 615x1@9 # PR !!! 545x3@(7.5,7.5,7.5) # 10min rest. Only very minor knee pain after! paused bench: 45x10x2, 135, 185, 225, 275x3, 315x1, 335x1 365x1@8, 390x1@9 # With belt. Back was hurting. Nice on abs. 365x3@(7.5,9.5,8.75) # Left shoulder getting beat up: feels heavier! # Extra long pause on 2s, oops. 2016-05-21 (Saturday) weight: 205.2 2-inch deficit deadlift: 70kgx5x3, 120kg, 150kgx3, 170kgx1, 200kgx1, 220kgx1 235kgx1@7.5 215kgx4@(7.5,8,8.5) # Very tough on hamstrings! db press: 25x10, 40x12x3 # For a pump. curl: # Since Sarah's still doing things. 45x10, 45x5, 65 85x5@7, 105x5@9 85x6@(6,6,7) 2016-05-20 (Friday) # BBBC Animal Barbell Club Party: Lifting Early weight: 206.0 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 525x3@(7,7.5,7) # Bouncy! Little knee pain. bench: 45x10x2, 135, 185, 225, 275x3, 315x1, 345x1 365x3@(7,8,8) # Nice. 315x10@10 # At the Animal event for a 2x-bw max rep competition, an hour later. 2016-05-19 (Thursday) weight: 204.2 pin squat: # To parallel. 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 530x1@8.5 500x3@(7.5,8,9) # Mild knee pain. 2-count paused bench: 45x10x2, 135, 185, 225, 275x3, 315x1, 335x1 365x1@8 # Nice! 340x3@(8.5,8,8.5) # Sarah counting time & giving slighty longer pauses. # 2s managed to stay tighter at bottom. 2016-05-17 (Tuesday) # Feeling Tired. deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 240kgx1@7, 260kgx1@8 240kgx3@(6.5,7.5,10) # Phew, lad. squat: # SBDs: forgot Rehbands at home. 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 505x4@(6,8,8.5) # 3s4r shifted into left glute. Tired! press: 45x10x2, 95, 135, 155x3, 175x1, 195x1 207.5x3@(7,7,8,8,8) 2016-05-16 (Monday) squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 545x1@7.5, 575x1@7.5 530x3@(6.5,6.5) # Too easy. 535x3@7 # Nice! paused bench: 45x10x2, 135, 185, 225, 275x3, 315x1, 335x1 355x1@7, 385x1@8 # Nice! Feels way better at bottom. Thanks, 2-ct paused bench! 360x3@(7.25,7.5,8) # Great, honest pauses. 2016-05-14 (Saturday) romanian deadlift to floor: 45x10x2, 135x8, 225 315x5@(7,7,7) # Pulling on lower back by glutes. Kind of painful. 2016-05-13 (Friday) squat: 20kgx10x2, 70kg, 120kg, 170kgx3, 200kgx1, 220kgx1 230kgx4@(7,7.25,8.5) # Less knee pain. bench: 20kgx10x2, 70kg, 90kg, 120kgx3, 130kgx1, 140kgx1, 150kgx1 160kgx4@(8,8.5,9) # Tough! 2016-05-12 (Thursday) pin squat: # About half an inch above parallel. Right knee pain after. 45x10x2, 135, 225, 315x3, 405x1, 455x1 495x1@7, 525x1@8 495x3@(8,8.5,9) 2-count paused bench: 45x10x2, 135, 185, 225, 275x3 315x1@7, 335x1@7, 355x1@8 355x3@9 # Misload. 2r short pause, since I realized the misload. 335x3@(8,8) # Nice. Sarah counted. 2016-05-10 (Tuesday) # This City is Killing Me - Dusty Brown weight: 204.8 # After eating deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 240kgx1@7, 260kgx1@8 # Damn! Nice! 232.5kgx4@(6,7,7) squat: # Rehbands 45x10x2, 135, 225, 315x3, 405x1, 455x1 495x4@(7.5,8,9) press: 45x10x2, 95, 135, 155x3, 175x1, 185x1 200x4@(7,7.25,7.5) 2016-05-09 (Monday) squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 535x1@7, 565x1@8 # Nice! Harder than last time & more tendon pain, but OK. 520x3@(7,6.5,7) paused bench: 45x10x2, 135, 185, 225, 275x3, 315x1, 335x1 355x1@8.5 # Right side much harder. Wrong plates? 352.5x3@(7,6.5,8) 2016-05-07 (Saturday) romanian deadlift to floor: 45x10x2, 135x8x2, 225 315x5@(6,5), 365x5@6 # To work on grip and get in some volume. Done this way to floor, can't # cheat, so it's like an SLDL with a very slow eccentric. stationary bike: 10 # minutes @ 130bpm 2016-05-06 (Friday) squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 495x4@(6,7.5,7.5) bench: 20kgx10x2, 70kg, 90kg, 120kgx4, 140kgx2 153.5kgx5@(7.5,8,8,9) 2016-05-05 (Thursday) 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 495x1@8 475x3@(8.5,8.5,8.5) # ~10m rest. Mild tendon pain after. Long-paused 1s3r. close-grip bench: 45x10x2, 135, 185, 225, 275x3 320x5@(7,7.5,8.5,9) chinups: 0x5x3 2016-05-03 (Tuesday) weight: 203.0 deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1, 240kgx1 250kgx1@7.5 # Looking more ahead instead of down. Better. 225kgx5@(7,7.5,8) # Smelling chlorine here. Should have been 4s! squat: # rehbands 45x10x2, 135, 225, 315x3, 405x1, 455x1 475x4@(6.5,7,8) press: 45x10x2, 95, 135, 155x3, 175x1, 185x1 195x5@(7.5,7.75,8.5) 2016-05-02 (Monday) # Sleeping well! squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 535x1@6, 565x1@7 # So good. Kept chest up. 585x1@8 # Holy shit... let's try 600! 600x1@9 # =) Lifetime goal achieved 505x4@(7,7.5,8) # Back toasted. ~10m rest. paused bench: 45x10x2, 135, 185, 225, 275x3, 315x1, 335x1 355x1@7, 375x1@8 345x4@(7.25,7.75,9) # ~5m rest. 2016-04-30 (Saturday) # Since Sarah is training. weight: 204.4 # Full stomach sumo deadlift beltless: 70kgx5x3 120kgx5x3 # Just for a stretch. curl: 65x8x3 # 1s a large pump, weirdly. 2016-04-29 (Friday) # Better sleep but still recovering. squat: 20kgx10x2, 70kg, 120kg, 170kgx3, 190kgx1 212.5kgx5@(7,6), 215kgx5@6 # Wow, nice! bench: 20kgx10x2, 70kgx5x2, 90kg, 120kgx3, 135kgx1 150kgx6@(8,8,7,10) # Better leg drive on 3s. # Right knee hurts: smacked it with a power cord right before leaving to gym. # No DLs: under-recovered from sickness. 2016-04-28 (Thursday) # 5 Hours Sleep - Still Sick. 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1 455x1, 495x1@8 # Crazy sinus pressure on ascent! 455x4@(8.5,8,9) # Each set easier... last had longer pauses. close-grip bench: 45x10x2, 135, 185, 225, 275x3 310x6@(7,7,8,8.5) chinups: 0x5x3 2016-04-26 (Tuesday) # Sick: Sneezing All Day. Couldn't Sleep. deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 240kgx1@7.5, 260kgx1@9 # Getting stiff-legged. 230kgx5@7.5 # Too much! 225kgx5@9 # Um... very bad. Stopping! squat: # Rehbands 45x10x2, 135, 225, 315x3, 405x2 455x5@(7.5,7,7) # Very hard though! Cold sweat after. # Intense sinus pressure from the sickness. press: 45x10x2, 95, 115, 135, 155x3, 175x1 185x6@(7,8,9) # Pressure in back of head by neck. Sick. 2016-04-25 (Monday) # Sick. Loaded at Tom's meet on Sunday. squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 535x1@7, 555x1@7.5 # Bouncy! Held a smidge lower. Less knee pain! 485x5@6.5 # Weirdly easy. Because no DLs Friday? 495x5@(7.5,8) # Minor knee pain on the first. Less knee pain if bar held lower. paused bench: # At home: all BBBC's equipment in use. 45x10x2, 135, 185, 225, 275x3, 315x1, 335x1 355x1, 375x1@8 # Nice! No pain! 335x5@9.5 # Huh. Paused longer: more like 2-count. 335x5@(7.5,8) # Less of a pause. 2016-04-22 (Friday) # More sleep, but somehow even more tired. squat: 45x10x2, 135, 225, 315x3, 405x1 455x5@(7,6,6) # Moderate knee pain. Top of hip at back on right hurting b/w sets. bench: 45x10x2, 135, 185, 225, 275x3, 315x1 325x6@(6,7,7,8) 2016-04-21 (Thursday) # LOW SLEEP: Sarah coughing all night! Home garage. weight: 201.4 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1 455x1@7, 495x1@8 # At least knees OK. Home setup is very nice! 455x4@9, 445x4@(8,9) close-grip bench: 45x10x2, 135, 185, 225, 275x3 305x6@(6,7,8,8) # Zero shoulder pain on home bench! Very solid surface. 2016-04-19 (Tuesday) weight: 202.0 deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1, 240kgx1 260kgx1@9 # Pretty slow. 225kgx5@(7,6.5,7) # OK. 2s made an effort to involve quads and not SLDL. # A little tough due to quad tendon pain. squat: # In Rehbands. 45x10x2, 135, 225, 315x3, 405x1 445x5@(6,7,7) # Right quad tendon pain at top of shin. # Hurts less with toes a little more forward: less twisting. press: 45x10x2, 95, 115, 135, 155x3, 175x1 180x6@(6.5,7,8,9) # 4min rest. No hip at end, to make it harder. 2016-04-18 (Monday) # Back to early wakeups. weight: 201.2 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 535x1@7.5, 555x1@9 # Not tired: just hard. 465x5@(7,7.5,8) # Tired legs. Back OK. Wash sleeves! paused bench: 45x10x2, 135, 185, 225, 275x3, 315x1 335x1, 355x1@8, 375x1@8.5 330x5@(7.5,8.5,9) 2016-04-15 (Friday) # San Diego 24HR Fitness by Patty's weight: 203.2 squat: 45x10x2, 135, 225, 315x3, 405x1 445x5@(6,6,6.5) # Feels a little sick & CNS-fried. Slow. Left hamstring tired # and some pain next to right calf at bottom. bench: 45x10x2, 135, 185, 225, 275x3, 315x1 320x6@(6,7,8,9) # 5 min rest. beltless sldl: 225x8, 315x8 385x8@7, 405x8@7, 425x8@9 385x8@8 # Crippling compartment syndrome in lower back at this point. # It went away after rolling back of hip with a lacrosse ball. 2016-04-13 (Wednesday) # San Diego 24HR Fitness, because no time tomorrow. 2-count paused squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 495x1@7, 515x1@8 # Suspiciously good. Plates not the same as at BBBC? 465x4@8.5, 455x4@(8.5,10) # Nice. close-grip bench: 45x10x2, 135, 185, 225, 275x3 300x6@(7.5,7,8,9) # Very difficult. I blame equipment. # Did fewer sets to avoid injury. 2-inch deficit deadlift beltless: 135x5x2, 225, 315x3 405x6@6, 425x5@7, 445x6@8.5 # Agh. Lower back completely toasted. 2016-04-12 (Tuesday) deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1, 240kgx1 260kgx1@8 # Grip not so OK but held up. 220kgx5@6.5, 227.5kgx5@8, 220kgx5@8 # A little stiff-legged. squat: 45x10x2, 135, 225, 315x3, 405x1 445x5@(6,7,7) # Pain inferior to right patella, still from front squats. press: # Feeling fried by this point. 45x10x2, 95, 115, 135, 155x3, 175x1 185x6@(7.5,8,8.5) # Agh so toasty. 2016-04-11 (Monday) squat: 0x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 535x1@7, 555x1@8.5 # Mid-spine wobble at top after rep. Slower than normal. 455x5@(6,7,7) # Slower than last week. Overreached? # Planned 2-count paused squat but skipping to make sure I recover enough. paused bench: 45x10x2, 135, 185, 225, 275x3, 315x1, 335x1 355x1@7, 377.5x1@8.5 320x5@(6.5,7,7) # Tight left pec. Right side lagging. # Took a little over 2 hours. 2016-04-09 (Saturday) weight: 202.8 chinups: 0x5x2 # Sarah trains on Saturdays so I went, but felt pretty beat up so I didn't do # anything (otherwise I would have done some press accessory). Spent an hour # rolling back, legs, and shoulders. Right leg extremely painful when rolling. 2016-04-08 (Friday) # Right knee at top of shin very beat up stil. Hurts if toes pointed out and # knee moved medially. "Jumper's Knee." Lower back also in bad shape: # overextended at top of front squats. Lots of ibuprofen. squat: 45x10x3, 135, 225, 315x3, 405x1 435x6@(6.5,7,7) # Went slower, hurt under knee a little. ~10m rest. # Very careful with knee placement and hip drive. bench: 45x10x2, 135, 185, 225, 275x3, 315x1 315x6@(6.5,8,7.5,9) # Difficulty from pec pre-cramping feeling. sldl beltless: 70kgx5x2, 120kg, 150kg, 170kgx3 180kgx6@6, 190kgx6@(7.5,8.5,9) # Back toasty. 2016-04-07 (Thursday) weight: 202.8 squat: 45x10x2, 135, 225, 315x3, 405x1 435x6@(6,6.5,6.5) # Slower because of the paused squats on Tuesday. front squat: 45x10x2, 135x6, 185x6, 225x3 255x6@5, 275x6@6, 285x6@7, 295x6@8 275x6@7 # Increasing pain at top of right shin at bottom. # Stopping 2 sets short: would hurt squatting tomorrow. # Apparently in one fell swoop I've given myself Jumper's Knee, # which was extremely painful the next day (at tuberosity on top of right knee). # Feels like tendon is tearing off bone if I point my feet out and move # knee medially. I guess that was happening during the front squats. # Lasted all weekend. Pretty bad. Very unhappy about this. close-grip bench: 45x10x2, 135, 185, 225 275x6@5, 290x6@7.5, 300x6@7, 310x6@8 295x6@(7,8) # Ultra-crampy. Also cramped very badly in pecs at night when # I tried to pick up Sarah. Lasted for quite a while. # A little funny. Was visible in pecs. 2016-04-05 (Tuesday) # Making Up For Yesterday Being Short squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 535x1@7 # Whoa, fast! Some minor right knee pain. 555x1@8 # Fell forward a little but OK. Can feel allergies. Heavy on back! 445x6@(6,7,8) # Pushing fast. 2-count paused squat: 445x1@7, 465x1@7, 485x1@8 445x4@9.5 420x4@9 # Belt pinching fat on left at bottom. press: 45x10x2, 95, 115, 135, 155x3, 175x1 180x6@6, 185x6@7, 190x6@8 180x6@(8,8,7.5,7.5) # Right side lagging a bit. # 2 hours 45 minutes. Planned to also deadlift, but no thanks. Next week! 2016-04-04 (Monday) # Sick over weekend + VERY low sleep for last 3 nights (new CPAP mask)! weight: 202.8 squat: 45x10x2, 135, 225, 315x3, 405x1 # Trying to move bar fast. 425x6@5, 435x6@(6,5) # Pushing fast. # Very tiring in a conditioning sense. So tired! Sleepy! paused bench: 45x10x2, 135, 185, 225, 275x3 # Left pec pain at bottom. 305x6@(6.5,7.5,7.75) # 5 min rest. Tiring. cable row: 125x10x3 # Start of new ramp. # Last one didn't work out too well: trying higher frequency. 2016-04-01 (Friday) weight: 203.8 snatch-grip deadlift beltless: # For SS forums. 135, 225, 315x3, 405x1 500x1@8 # Because of http://startingstrength.com/resources/forum/training/63971-race-500-pound-snatch-grip-deadlift-10.html pin squat sleeveless: # Forgot sleeves at home. 45x10x2, 135, 225, 315x3, 405x1, 445x1 475x1@8, 455x3@8 # Right knee pain on ascent. Kept it slow. 435x3@(8,9) # Pin set a little above parallel. Next option way too low. press: 45x10x2, 95, 135, 165x3, 185x1 200x5@(9,9,10) # Very down today. Haven't done 5s in a while, hey! 2016-03-31 (Thursday) # DL Triple Test deadlift: 70kgx5x2, 120kg, 170kgx3, 220kgx1, 242.5kgx1 252.5kgx3@9 # Grip barely holding but back strong. Fast! 245kgx2@(8.5,9) bench: 45x10x3, 135x5x2, 185, 225, 275, 315x3, 335x1 # Pain in left pec. 347.5x3@7, 357.5x3@8, 370x3@8 # Much better w/ handoff! # Dan-style setup (doing a row to set) puts into a better shoulder position. 355x3@(8.5,8.5) 275x10@9 # Focusing on back position. 2016-03-29 (Tuesday) # Massive migraine: DLs later in week weight: 204.0 # Huh! press: 45x10x2, 95, 115, 135, 155x3, 175x1, 185x1, 205x1, 215x1 220x3@8 # PR! 215x3@(8,9) pendlay row: 135x5x2, 185, 225x5@6 245x5@(7,7,8,8.5,9) # Tough on hamstrings, weirdly. 2016-03-28 (Monday) # Triple PRs around ~@9. # Poor sleep from allergies + sneezing excessively all day. # Low back VERY sore from block pulls? Was fine over weekend. Knees OK. squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1, 525x1 # VERY fast! 545x3@8.75 # PR! Right knee started to hurt a bit since it came forward at bottom. 545x2@(9,10) paused bench: 45x10x2, 135, 185, 225, 275x3, 315x1, 335x1, 355x1 375x3@9.5 # 3r suddenly slow! Meant to do 367.5 but can't read, apparently 365x2@(8.5,8.5) 2016-03-26 (Saturday) pin press: # forehead level 45x10x2, 95, 135, 155 185x5@7.5, 190x5@7, 195x5@7, 200x5@8 205x5@8.5, 210x5@8, 215x5@9.5 lat pulldown: 125x12x3 120bpm walking: # barefoot 10 # minutes. Shouldn't have used incline! # Dan suggests that doing high-bar/front squat with a pause helps protect # knee tendons by eliminating the high jerk force. Next cycle, should try # high-bar with a pause. # Back pretty sore over the weekend. Blocks pulls: apparently a new stimulus. 2016-03-25 (Friday) # No Sarah =(: school Battle of the Classes. weight: 202.6 6-inch block pull: # With straps. 135x5x2, 225, 315, 405x4, 495x4 545x4@7, 575x4@7, 605x4@10 # Oh, that poor mid-back. Boris said it stayed # very straight, but it felt a little rounded. bench: 45x10x2, 135x7, 185, 225, 275x3, 315x1 # Pec tendons in very bad shape. 340x4@7, 355x4@8, 370x4@10 # Hard to push due to pec pain. Last rep really # dropped off. No drop sets -- not digging a # bigger hole. 2016-03-24 (Thursday) weight: 202.6 press: 45x10x2, 95, 115, 135, 155, 185x3, 200x1, 210x1 220x1@7, 226x1@8 # PR! 210x3@(7,8.5,7.5,8,7.5,8.5,9) 2-count paused squat: 45x10x2, 135, 225, 315x3, 365x2 405x3@7, 425x3@8, 445x3@8.5, 455x3@9 # Sinus pressure! 432.5x3@(8,9) 2016-03-22 (Tuesday) deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 242.5kgx1@8, 250kgx1@8 235kgx1 # Something hurt just below sternum after rep. Lungs? 235kgx3@(7,8.5) 235kgx1 # Too much hand pain. Stopping. Some right knee pain. press: 45x10x2, 95, 115, 135, 155x3, 185x1 192.5x4@6, 200x4@7.5, 210x4@8.5 202.5x4@(7.5,7.5,8.5,9) # Very CNS-dead. 2016-03-21 (Monday) squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 # 405 very fast! 535x1@7, 555x1@8 # High? Nobody saw. Felt a little high. 520x3@(7.5,8.5,9) # ~10m rest. 520x2@(8.5,9.5) # Right knee pain (left side, top of patella) going into bottom. paused bench: 45x10x3, 135, 185, 225, 275x3, 315x1, 345x1 # Pec tendons extremely tight. 365x1@7.5, 380x1@8 # Nice!! Good pause too. Fast. 355x3@(7.5,7.5,8,8,8.5) 2016-03-19 (Saturday) # Since Sarah's training... weight: 200.2 slingshot bench: 20kgx10x2, 60kg, 80kg, 100kg, 120kgx3, 140kgx1 160kgx4@7, 170kgx4@8 # Stopping here: tired from yesterday and a hollow # feeling in chest + shoulders. 120bpm walking: 20 # minutes. Less hard on calves this time! lat pulldown: 125x12x3 2016-03-18 (Friday) 2-count paused-at-knees deadlift beltless: 135x5x2, 225, 315x4, 405x2 425x4@6.5, 445x4@7, 470x4@8, 490x4@9 470x4@9 # 10-15m rest. Mid-back majorly toasted. bench: 45x10x2, 135, 185, 225, 275x3, 315x1 335x4@6.5, 350x4@8, 365x4@8.75 350x4@(8,8,8.5,9) # Should have done maybe 303 tempo squat, but back pretty fried, # and it's probably a better call to let the right knee tendon heal up # since it's been giving some stabbing pains in the morning. 2016-03-17 (Thursday) # Majorly dehydrated after GDC in SF all day. chain squat: # Lots of sinus pressure. 45x10x2, 135x5x2, 225, 315x3, 405x1, 455x1 405+80x4@6, 445+80x4@7, 465+80x4@9 435+80x4@(8,8,9) # Right patella very unhappy if quadded. press: 45x10x2, 95, 115, 135, 155x3, 175x1, 195x1, 205x1 217.5x1@7.5, 225x1@9 # Pathing made it not @8. Awesome, though! PR! 205x3@(7,7.5,8,8,9) 2016-03-15 (Tuesday) weight: 201.2 deadlift: # power bar 70kgx5x3, 120kg, 170kgx3, 200kgx1, 220kgx1 240kgx1@7 225kgx3@6.5, 230kgx3@(7.5,7.5,8,8.5) press: 45x10x2, 95, 115, 135, 155x3, 175x1 190x4@7, 200x4@8, 207.5x4@8.5 200x4@(8,8.5,9) 2016-03-14 (Monday) squat: # Widened stance a bit to look more like SS form -- not quite, though. 45x10x2, 135x5x2, 225, 315x3, 405x1, 455x1, 495x1 # Slow & quadded. 535x1@7 # Right knee pain. Argh! 505x3@(7.5,7,7.5,7.5,8,9) # Pretty slow. 10m first 3, 5m second 3. paused bench: 45x10x2, 135, 185, 225, 275x3, 315x1, 335x1 355x1@7.5 # Maybe a 7? 335x3@6, 345x3@(7,8,8,8.5,9) 2016-03-12 (Saturday) paused close-grip floor press: 45x10x2, 135x8, 185x8 225x8@6, 235x8@(7,7.5,8,8,9) # 5m rest. lat pulldown: 125x12x3 # Soreness on Sunday, but fine for Monday. lying tricep extension: 10+50x12x3 # ~5RPE. No interference this time. 2016-03-11 (Friday) 3-inch deficit deadlift beltless: 135x5x2, 225, 315x3, 365x2 385x6@6, 405x6@6, 425x6@(7,7.5,8,8.5) # Mostly tough on mid-back. Held up. bench: 45x10x2, 135, 185, 225, 275x3, 315x3 # Left pec tight at bottom. 330x6@(8.5,9) 315x6@(8.5,9) # Right shoulder. 303 tempo leg press: 90x8, 180x8@(8,7), 230x8@(7,9) # Right patella tendon pain. 2016-03-10 (Thursday) # Forgot Rehbands. press: 45x10x2, 95, 115, 135, 155x3, 175x1, 185x1 190x5@6.5, 196x5@8, 202.5x5@9 196x5@8.5, 190x5@(8,8.5,8,9) # 5m rest. squat w/wraps: # not particularly tight 45x10x2, 135, 225, 315x3, 405x1 465x6@(7.5,7,8) # 10m rest. # Very hard on lower back above hip, esp. right side. # Stopping early to not KO back. RPE looks low but it's very difficult! 2016-03-08 (Tuesday) # Tired hamstrings. weight: 202.6 deadlift: # power bar 70kgx5x2, 120kg, 170kgx3, 200kgx1 210kgx5@7.5, 215kgx5@7.5, 220kgx5@9 215kgx5@9.5, 210kgx5@9 # Tough on hamstrings & grip. press: 45x10x2, 95, 115, 135, 155x3, 175x2 185x6@(7,8,8.5,9) # ~5m rest. Tired triceps. 2016-03-07 (Monday) # Right knee tendinitis. squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 # No heavy single to avoid knee pain. 465x5@7, 480x5@7.5, 495x5@9 # 4th rep much faster than 5th. 480x5@(8,9), 465x5@8.5 # Spine mid-back getting pinched a little now and then, scary. paused bench: 45x10x2, 135, 185, 225, 275x3 # Left pec hurts at bottom for some reason. 310x5@7, 320x5@8, 330x5@9.5 # Legit pauses. 320x5@8.5, 310x5@(8,9.5) # Good form, keeping shoulders closer to toes. # Left collarbone tendons feel ultra-fatigued. # And too much rest! 8-10. face pull: 32.5x20x3 2016-03-05 (Saturday) # Not eating enough? Triceps very sore. weight: 201.8 paused close-grip floor press: 45x10x2, 135x8, 185x8@7 # Very down. Not enough food? Stopping. # Some right shoulder pain. 120bpm walking: 10 # minutes. Barefoot, so very tough on calves! Recovered just fine though. 303 tempo preacher curl: 10+50x10x3 # Went slow enough that last set was artificially @10. 2016-03-04 (Friday) # Extremely sore triceps from LTEs. sldl: # with belt to protect lower back 70kgx6x2, 120kg, 170kgx3 190kgx6@6, 195kgx6@(7,7.5,8.5) # 6min rest. Back above right hip getting ECS. bench: # Very difficult due to LTE soreness. 45x10x2, 135, 185, 225, 275x3, 315x1 325x6@(8,8.5,8.5,9) # Tucked more. Made it harder but shoulder didn't move. 303 tempo leg press: 90x10, 180x8@(8,7,6), 230x8@(8,8.5,9) 2016-03-03 (Thursday) # Very Humid! high-bar squat: 45x10x2, 135, 225, 315x3, 405x1 420x6@(7,7.5,8,8,8.5,9.5) # 5m rest first 3, 7m rest after. press: 45x10x2, 95, 115, 135, 155x3, 175x1 195x1@7, 205x1@8 190x5@(7.5,8.5,8,8,7,7) # Learned: squeeze glutes before starting each rep. 195x5@(8.5,8,9) # 1s5r a guy started rapidly squatting 3ft in front of me, lost balance. lying tricep extension: 10+50x12, 10+70x12@(5,5.5,6) 2016-03-01 (Tuesday) deadlift: # with deadlift bar 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 240kgx1@7, 250kgx1@8.5 205kgx5@6, 215kgx5@(8,8,9) # 7m rest press: 45x10x2, 95, 115, 135, 155x3, 175x1 180x6@7, 185x6@(7.5,7.5,8,9) seated db press: 25x10, 50x12@(7.5,6,6.5) 2016-02-29 (Monday) # Feel pretty recovered. Lower back OK. squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 535x1@7.5 480x5@(8,8,8.5,8.5,9) # Minor right knee pain. 7m rest. paused bench: 45x10x2, 135, 185, 225, 275x3, 315x1 335x1@7, 355x1@7.5 315x5@(7.5,8,8,8,9) # Longer pause on 5s. bench: 225x15@8.5 # AMRAP. Stopped before pec cramping. 2016-02-27 (Saturday) # Since Sarah is lifting and bench was shitty yesterday paused close-grip floor press: 45x10, 135x8, 185x8 225x8@(7,7,7), 235x8@(8,8.5,9) # Right shoulder rolling forward to compensate. face pull: 32.5x20x3 303 tempo preacher curl: 15+40x10@(7,7.5) # To limit future soreness, but I didn't get sore. 2016-02-26 (Friday) # Lower back very fatigued 3-inch beltless deficit deadlift: 70kgx5x3, 120kg 170kgx6@(7.5,7,7,7.5,8) # Back getting a pleasant stretch. bench: 45x10x2, 135, 185, 225, 275x3 320x6@(7,7.5,8,9) # Sarah says right shoulder becoming more pronated each set. # Hurts a bit afterward. leg press: 90x10x2, 180x8, 270x8@(7,7,7,7.5,8,9) # Little rest. # Going more slowly than last time to avoid surprising the patella. # Very quick day! 1:45 total. 2016-02-25 (Thursday) # Mom Appendix Surgery weight: 201.0 high-bar squat: 45x10x2, 135, 225, 315x3, 365x3 405x5@6.5 405x6@(7,7.5,8,8.5,8,9) # 6-7m rest press: 45x10x2, 95, 115, 135, 155x3, 175x1 190x1@6.5, 200x1@7, 210x1@8.5 # Big hip. 185x5@(7,7,8,8,8,8.5,7,8,8.5,9) chinups: 0x10@10, 0x6@8, 0x6@8.5 2016-02-23 (Tuesday) weight: 199.4 deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1 220kgx1@7, 230kgx1@7 215kgx3@7 # Should have been 5, but clearly too hard. 200kgx5@(7,7.5,8) # Too down today. beltless press: 45x10x2, 95, 115, 135, 155x3, 175x1 190x1@7, 200x1@8 # Big hip help. 170x6@(7.5,7,7.5,7.5,8,8,9) face pull: 32.5x20x2 # Again mostly tough on sides of neck. 2016-02-22 (Monday) weight: 199.8 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1@6 520x1@7 # Mild pain above right knee. 465x5@(7,7,7.5,7,8,8.5) # 5-7min rest. Hamstring/glute tie-in fatigued on right. paused bench: 45x10x2, 135, 185, 225, 275x3 315x1, 335x1@7 305x5@(7,7,7.5,8,8,8.5,9) face pull: 32.5x20x2 # Tough -- also on sides of neck! Good weight. 2016-02-19 (Friday) beltless sldl: 70kgx5x2, 120kg, 170kgx6 190kgx6@(7,7,7,7.5,8) bench: 45x10x2, 135, 185, 225, 275x3 # "Show your tits" cue working well. 315x6@(7,7,7,7.5,8,8.5,9) # Right pec cramping. But not left! Weird. leg press: # Trying to do something quaddy without stressing back further. 90x8, 180x8, 270x8 360x8@(8,7.5,8,9) # Right patella mildly aggrieved. beltless press: # Not to train, just to compare E1RM after yesterday. 45x10x2, 95, 115, 135, 155x3, 175x5@7 # E1RM went up?! Didn't expect that. 2016-02-18 (Thursday) # Back at BBBC. squat sleeveless: # Forgot sleeves at home. 45x10x2, 135, 225, 315x3, 405x2 445x6@(7.5,8.5,9) beltless press: # Focusing on staying more vertical for shoulder involvement. 45x10x2, 95, 115, 135, 155x3, 175x1 180x5@8 170x5@(7,7,7.5,8,8.5,8.5,8,8.5) chinups: 0x10@(7.5,10), 0x8@10 2016-02-16 (Tuesday) # Sarah's Birthday! More San Diego. deadlift: 135x5x2, 225, 315x3, 405x1x2 # Realized the bar was very bent after it wouldn't move... 495x1@7.5 # Added straps because 24hr fitness bars have shitty knurling. 465x5@(7,7.5,8,8.5,9) press: 45x10x2, 95, 115, 135, 155x5, 165x1 175x6@(7,7.5,7.5,8,7.5,8.5,9) # 5min rest. 2016-02-15 (Monday) # San Diego 24HR Fitness during Wedding Planning squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 495x1@7 455x5@(7,7.5,8,8.5,8.5) # 5-7 min rest. paused bench: 45x10x2, 135, 185, 225, 275x3 315x1@7 # Rack too high! Benching w/shoulder rolled forward. Bad equipment! 295x5@(7,7.5,8,8.5,9) # Friday Sarah had a lipsync performance, so I took the extra recovery. 2016-02-11 (Thursday) deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1 210kgx5@(7.5,7,8,9) # 5-7 min rest. bench: 45x10x2, 135, 225, 275x3 315x5@(7,8,8.5,8,8.5,9) chest-supported row: 180x8x3 2016-02-10 (Wednesday) # Off program. paused bench: 45x10x2, 135, 185, 225, 275x3, 315x1 335x1@7 315x5@8.5, 295x5@(7,7,7.5,8,8) # 5min rest. press: 45x10x2, 95, 115, 135, 155x8@(7.5,8,9) # 5min rest. # Didn't take long at all. Great! # Going off of Jordan's program at this point, in order to: # 1) Salvage the strength built. He suggested keeping the @10 sets but # just using triples instead of fives, which I think would dig an # even deeper recovery hole CNS-wise. # 2) Spend less time training. Currently it takes 3.5-4 hours, since all # the sets are so difficult that I have to rest 10-12 minutes between each. # If I do lighter sets, or focus more on conditioning, I can cut that down. # Also if I put related lifts together to allow safe warmup skipping, # or just perform only 2 lifts a day. Or make the 3rd BB-style. # 3) Regain some enjoyment. I miss talking to people about programming, # I miss programming myself, and I miss understanding how each set # fits specifically into a bigger training picture. 2016-02-08 (Monday) squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 495x1@7 515x1@8 # Too hard today. No point to digging a deeper hole. Down 40. paused bench: 45x10x2, 135, 185, 225, 275x3 315x1@7, 335x1@7 # Down 20. Left shoulder hurts. Feel sick. Stopping. # Sick over the weekend. Probably from over-volume. 2016-02-05 (Friday) weight: 202.2 chain deadlift beltless: 135x5x2, 225, 315, 365+80x6 405+80x6@8, 415+80x6@8.5 425+80x6@(9.5,10) 425+80x5@10 # Compartment syndrome + callouses on hands REALLY hurt. # On the last set, hands gave out from pain. slingshot bench: 45x10x2, 135, 185, 225, 275x3, 315x1 335x6@6, 355x6@(9,10) 355x5@10 safety bar squat: 30kgx10x2, 85kg # VERY SORE, especially hamstrings. 125kgx8@6.5, 130kgx8@7.5, 135kgx8@8, 140kgx8@8.5, 145kgx8@(9,9) 145kgx7@10 # 9PM, 4.25 hours lifting, fuck this, I'm out. Stupid program. 2016-02-04 (Thursday) # Lower back really sore. chain squat: 45x10x2, 135, 225, 315x3, 405x1 425+40x6@7.5, 435+40x6@8, 450+40x6@(9.5,10) 450+40x5@10 bench: 45x10x2, 135, 185, 225, 275x3 295x6@7, 305x6@8, 315x6@(9,9.5) 315x5@9.5 press: 45x10x2, 95, 115, 135 160x8@7, 167.5x8@8, 172.5x8@9 172.5x7@10 172.5x6@10 2016-02-02 (Tuesday) # Tired hamstrings. deadlift: # Using the 3" blue belt to avoid stomach issues. 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 245kgx1@7.5 220kgx5@(8,8.5,9.5), 220kgx4@(9,9.5) chain bench: 45x10x2, 135, 185, 225, 225+40x6 255+40x6@7 # Left shoulder pain. 270+40x6@8, 285+40x6@10, 275+40x6@9.5 275+40x5@(9,9.5) sldl beltless: 70kgx8, 120kgx8 170kgx8@7, 175kgx8@8.5, 177.5kgx7@10 177.5kgx6@9 # But 8:35 and must go home. 2016-02-01 (Monday) # Developmental Block. squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 525x1 # @6? 555x1@8 495x5@9 # Because of lunges, glutes extremely tired. Fuck! 480x5@7.5, 495x5@(8,10,10), 495x4@9.5 # Tried to use more quad. Not good. paused bench: 45x10x2, 135, 185, 225, 275x3, 315x1, 335x1 355x1@8 325x5@(8.5,10,10), 325x4@10 close-grip floor press: 205x8@7, 215x8@8, 225x8@(9,10) # Due to pec cramping. 225x6@10 # Again cramping. 2016-01-29 (Friday) snatch-grip deadlift beltless: 70kgx7x2, 120kgx7, 140kgx7, 155kgx7 170kgx7@7, 177.5kgx7@8, 185kgx7@(9,8.5,8) # 10min rest chest-supported row: 45x7x2, 90x7, 135x7, 145x7@6 165x7@8, 175x7@(9,9,10) db lunges: 0x11, 45x11@7, 50x11@8, 55x11@(6,8.5,10) # This was a very bad idea. Greatly affected squats the following Monday. 2016-01-28 (Thursday) weight: 201.0 paused high-bar squat beltless: 45x10x2, 135x7, 225x7, 315x7 335x7@8, 345x7@8.5, 355x7@8, 365x7@9.5 press: 45x10x2, 95, 115, 135, 155x3 167.5x7@7, 172.5x7@8, 177.5x7@(9,9.5,9) lat pulldown: 95x11, 145x11@7, 150x11@8, 155x11@(9,9.5,10) 2016-01-26 (Tuesday) deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1 220kgx5@(9,8.5,10) # Should have been @7!! Throwing up between reps. # Hands really hurt to hold bar. Feels like on bone. # Grip REALLY hurts during, like 5/10 pain. 210kgx5@9 200kgx5@8.5 seated db press: 25x10x2, 35x7, 45x7 60x7@7, 70x7@(9,9.5,9.5), 60x7@8 romanian deadlift beltless: # mixed-grip 135x11, 225x11@7, 235x11@7 255x11@7.5, 275x11@(8,8.5) # Due to grip. 2016-01-25 (Monday) # Restoration Block (for a week) squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 475x5@7.5, 490x5@8.5, 505x5@(8.5,9,9) # 15m rest. # Good bounce: focused on rotating legs (left counter-clockwise). paused bench: 45x10x2, 135, 185, 225, 275x3 315x5@7, 325x5@7.5, 335x5@(9.5,9.5,10) # Not enough rest before 1s? 5m. seated cable row: 95x11, 145x11, 165x11@7, 175x11@8, 185x11@(8.5,9.5,10) 2016-01-22 (Friday) paused high-bar squat beltless: 45x10x2, 135, 225, 315 365x5@7, 385x5@8, 405x5@9 # Left shoulder goes numb halfway through set. One vertebra in mid-back # feels very stressed. Left knee hurts at bottom. press: # Jordan forgot to program this slot 45x10x2, 95, 115, 135, 155x3 175x5@7, 180x5@8, 185x5@8, 190x5@9 2016-01-19 (Tuesday) # Still right shoulder pain. weight: 200.8 paused bench: 20kgx10x2, 70kg, 90kg, 120kgx3, 130kgx1 142.5kgx5@7, 147.5kgx5@8, 152.5kgx5@9.5 deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1 220kgx5@7, 226kgx5@8, 233.5kgx5@10 # Big trouble locking out on 4r,5r 3s. # Caught on legs? seated cable row: # close-grip 95x7, 145x7, 165x7@7, 175x7@8, 185x7@8 2016-01-18 (Monday) # Refresh Block -- MLK Day weight: 199.8 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 475x5@7, 490x5@8.5, 505x5@8 # Wow! Very bouncy! press: 45x10x2, 95, 115, 135, 155x3 172.5x5@7.5, 177.5x5@8, 182.5x5@8.5 lat pulldown: 90, 180x7@7, 190x7@8, 200x7@9 2016-01-15 (Friday) beltless deadlift: # w/straps 70kgx5x2, 120kg, 170kgx3, 220kgx1 240kgx1@8 240kgx2@8, 245kgx2@(9,9) slingshot bench: 45x10x2, 135, 185, 225, 275x3, 315x1, 365x1 405x1@8 405x2@(9,9) # Stopping due to right shoulder pain. beltless squat: 45x10x2, 135, 225, 315x3 415x6@(8,8,8,9) # Both knees hurting at bottom. 2016-01-14 (Thursday) squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 545x1@8 545x2@8, 555x2@(9,9.5) bench: 45x10x2, 135, 185, 225, 275x3, 315x1, 335x1 365x1@7.5, 380x1@8.5 375x2@(9,9.5,10) # Right side lagging and hurts a bit. 3s terrible shoulder. press: 45x10x2, 95, 115, 135, 155x3 170x6@(7.5,7.5,8.5,8.5) 2016-01-12 (Tuesday) deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1, 240kgx1 # Very tired. 252.5kgx1@8.5, 260kgx1@9 245kgx3@(8.5,9,8) # Really tried on 3s. bench: 45x10x2, 135, 185, 225, 275x3 320x6@7.5, 325x6@(8,8,10) # Right shoulder a little numb after each set. pin bench: 345x1@8 345x2@(8,9) # Stopping due to shoulder pain -- rolling started. 2016-01-11 (Monday) # SBDs! weight: 200.0 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 535x1@8, 560x1@9 525x3@8, 530x3@(10,9) # 1s2r very fast but 3 mispathed? paused bench: 45x10x2, 135, 185, 225, 275x3, 315x1, 335x1 355x1@7.5, 375x1@9 350x3@(8.5,9,9) # Good pathing -- hit sternum each rep. 2016-01-08 (Friday) chain deadlift beltless: 70kgx5x2, 120kg, 120kg+80x3, 170kg+80x1, 200kg+80x1 227.5kg+80x1@7.5 210kg+80x4@(8.5,9,10) # 3s grip slipping, trouble locking out. slingshot bench: 45x10x2, 135, 185, 225, 275x3, 315x1, 365x1 385x1@7, 405x1@7 # Super speedy. # But right shoulder (anterior bicep?) getting huge hollow feeling since 135. 375x4@8.5, 385x4@(9,10) # Balance point feels more on left side -- bad weights? # Sarah says it's coming down on the left but that # apparently I always do that and should cut it out. Argh. beltless squat: 45x10x2, 135, 225, 315x3 405x6@7, 415x6@(7.5,8,8) 2016-01-07 (Thursday) # Very tired lower back. squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 540x1@7.5 510x4@(10,10) # Every rep fell forward. So extremely sleepy. bench: 45x10x2, 135, 185, 225, 275x3, 315x1, 345x1 375x1@8.5 335x4@8, 350x4@(9,9.5) press: 45x10x2, 95, 115, 135 160x6@7.5, 165x6@7.5, 170x6@(8,7) 2016-01-05 (Tuesday) deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1, 240kgx1 252.5kgx1@8, 262.5kgx1@9 245kgx3@(9,9,9.5) bench: 45x10x2, 135, 185, 225, 275x3 315x6@(7.5,8,8.5,10) romanian deadlift beltless: # hook grip 135x6, 185x6, 225x6, 255x3 # Ow thumbs. 275x6@6, 295x6@(7,7.5) # Thumbs getting tingly: stopping. 2016-01-04 (Monday) # 27th Birthday! squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 535x1@8, 555x1@9 # Not tiring at all! Great bounce. A little slow. 520x3@8 # Very bouncey! Should have been @9... 530x3@(10,10) # Last set last rep zero vel at sticking point. paused bench: 45x10x2, 135, 185, 225, 275x3, 315x1, 335x1 355x1@8, 370x1@8.5 350x3@(9,9,10) 2-count paused bench: 335x1@8, 315x4@(9,9,10) # Long pause on 4r last set. 2016-01-01 (Friday) # Not so good, compare to 11-27. 2-count paused-off-floor deadlift beltless: 70kgx5x2, 120kg, 170kgx3 180kgx3@6.5, 200kgx3@7, 210kgx3@8, 220kgx3@(9,9.5) # Lower back rounding maybe. Cut one set to avoid injury. Overextension? press: 45x10x2, 95, 115, 135, 155x3 185x3@7, 192.5x3@8.5, 195x3@8.5, 200x3@(9.5,10) hack squat: # Ow my patellas. Bad idea. 0x7, 90x7@(8,7), 140x7@(8,8) 2015-12-31 (Thursday) 2-count paused squat: 45x10x2, 135, 225, 315x3, 365x3@7, 405x3@7 425x3@(9.5,8.5), 435x3@9.5, 415x3@8.5 bench: 45x10x2, 135, 185, 225, 275x3 315x3@7.5, 330x3@8, 345x3@(9,9.5,10) press: 45x10x2, 95x7, 115x7, 135x7 155x7@(8,8,9) 2015-12-29 (Tuesday) deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1, 240kgx1 250kgx1@8 230kgx4@(8,8.5,8.5,9,9.5) # 10-12min rest. bench: 45x10x2, 135, 185, 225, 275x3 300x7@(7.5,8,9,10) # 6min rest. romanian deadlift: # double overhand 45x10x2, 135x7, 225x7 275x7@7, 285x5@9, 275x7@(7.5,10) # Because of grip. 2015-12-28 (Monday) weight: 202.2 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 535x1@8 485x4@7, 495x4@(8.5,9.5,10), 485x4@10 paused bench: 45x10x2, 135, 185, 225x3, 275x1, 315x1, 335x1 355x1@8 325x4@(8,8,9,9.5,9) # Right shoulder hurts at bottom. 2-count paused bench: 295x3@7, 310x3@8, 325x3@(9,9.5,10) 2015-12-24 (Thursday) # 24HR in NY, early morning, no coffee 2-count paused-off-floor deadlift: # w/straps because 24hr knurling 135x5x2, 225, 315x3, 405x1 425x5@9 # Way down (should have been @7), because have to chase bar between each rep. 425x5@(9.5,10) # Left side of back hurt from bar bouncing around at bottom. Feels tight. bench: # Still tired from yesterday. 45x10x2, 135, 185, 225, 275x5 295x5@6.5, 305x5@8 # Not much rest. 315x5@(9,10,10) # 3s right side failing. 303 tempo leg press: 90x7, 180x7, 270x7@7 320x7@7, 360x7@7, 450x7@(8,9,8,10) 2015-12-23 (Wednesday) # 24HR in NY. 2-count paused squat: 45x10x3, 135, 225, 315x3 410x5@7.5, 420x5@(9,10,9.5), 405x5@9.5 # Big drop-off between 4r and 5r. # Double-bounced. press: 45x10x2, 95, 115, 135, 155x3 165x5@6.5, 172.5x5@8, 177.5x5@(8.5,8,8.5) close-grip floor press: 45x10x2, 135, 185 # Right shoulder pain 225x7@(7.5,8,9,8) 2015-12-21 (Monday) deadlift: # In slippers, because Sarah using my shoes. 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 240kgx1@7.5, 250kgx1@8 227.5kgx4@(8,8.5,9,8,9) # Mostly hard on hands -- that shit hurts! bench: 45x10x2, 135, 185, 225x4, 275x3 300x7@(8,9,10,10) # Getting a little crampy on 2s. chest-supported row: 45x10, 90, 135, 160x7@(7,8,9,8) 2015-12-20 (Sunday) # Developmental block. squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 # Back still not recovered from Thurs. 535x1@8 485x4@(8,9.5,8.5,9,10) # Apparently need 10-12 minutes. paused bench: 20kgx10x2, 70kg, 90kg, 120kgx3, 140kgx1 150kgx1@7, 160kgx1@7.5 147.5kgx4@(8,8,8,8.5,8.5) 303 tempo bench: 108.5kgx5@6, 115kgx5@7, 120kgx5@8, 125kgx5@10, 122.5kgx4f # Sudden drop. 2015-12-17 (Thursday) 1-inch deficit deadlift beltless: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 240kgx1@8.5 220kgx4@(9,9) # Egads, the lower back. And left lower ribs. Agh! 3-count paused bench: 45x10x2, 135, 185, 225, 275x2 315x1@7, 335x1@8 315x4@10, 305x4@9 wide-grip pullups: 0x5x5 # All very easy. 2015-12-16 (Wednesday) beltless pin squat: 45x10x2, 135, 225, 315x3, 365x2, 405x1 445x1@8 405x4@(8.5,9) # Pretty much entirely in lower back. bench: 45x10x2, 135, 185, 225, 275x3, 315x1 335x1@7, 355x1@8 320x4@8, 330x4@8 beltless press: 45x10x2, 95, 115, 135 155x7@7, 160x7@7.5 # Hm. Undershot everything today. Guess I'm back to normal! 2015-12-14 (Monday) deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 240kgx1@7, 250kgx1@8 225kgx5@(8.5,9.5) # Fast off ground, tough at lockout. feet-up bench: 20kgx10x2, 70kg, 90kgx7@7 100kgx7@6, 110kgx7@(8,7) romanian deadlift: # w/straps 135, 225x7, 315x7@6, 365x7@(7,7) 2015-12-13 (Sunday) # Refresh after week off due to Mozilla weight: 198.8 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 495x1 # Fell forward badly, right knee quad tendon pain. 495x1 # Better. 535x1@8 # Strength there, but no push. CNS deconditioned? 485x5@9.5, 480x5@9 # 15m rest. Badly out of shape! Just from one week! paused bench: 45x10x2, 135, 185, 225, 275x3, 315x1 # Slow but not tiring. 335x1@7 # No pain. 345x1@8 315x5@(8,9) # Sarah says right shoulder rolling forward on last 2 reps. Damnit! press: 45x10x2, 95, 115, 135, 155x3, 175x1 # Tough! Haven't pressed in a while. 185x1@7, 195x1@8.5 175x4@(9,8) # Forced week off due to a Mozilla work week in Orlando Disneyworld. # Unsurprisingly, Disneyworld does not have any iron gyms. 2015-12-04 (Friday) # Late night 24HR Fitness in Sacramento! Sarah's meet tomorrow. 1-inch deficit deadlift beltless: # w/straps due to no chalk 135x5x2, 225, 315x3, 405x1, 455x1 495x3@8 # But grip slipping. 505x3@(8.5,9) 3-count paused bench: 45x10, 135, 185, 225x3, 275x1, 295x1 315x3@9.5 # Very scary due to grip slipping outward: no chalk, no knurling. 305x3@(9,10) # Lowered weight for safety. 2015-12-03 (Thursday) beltless pin squat: 20kgx10x2, 60kg, 100kg, 140kgx3, 180kgx1 190kgx3@8, 195kgx3@8.5, 200kgx3@9 # PR swiss bar bench: 20kgx10x2, 60kgx5x2, 80kg, 100kgx3, 120kgx1, 130kgx1 135kgx3@(8.5,9,9.5) pullups: 0x8@(8,8), 0x7@8 2015-12-01 (Tuesday) deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1, 240kgx1 252.5kgx1@8 242.5kgx3@8, 247.5kgx3@(9,10) # 3s very, very hard at lockout. # Used legs to get it moving. 303 tempo bench: 45x10x2, 135, 185 225x7@(8,7,7) 2015-11-30 (Monday) # Tired / No Energy squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1, 525x1 555x1@8 535x3@10, 525x3@10, 515x3@10 # 1s VERY slow. No speed today! # CNS so, so exhausted. paused bench: 45x10x3, 135, 185, 225x3, 255x2, 285x1, 315x1, 335x1 355x1@8.5 # Right side weaker. 335x3@(9,9,9) # Doesn't hurt much, but very weak. chest-supported row: 90, 135x3, 180x3@8, 205x3@(9,8), 215x3@10 # Pretty cheated. 2015-11-27 (Friday) 2-count paused-off-floor deadlift: 70kgx5x3, 120kg, 150kgx3, 170kgx2, 200kgx1 # Pretty tough on lower back. 221kgx4@(9.5,10,10) # Lower back is not the happiest. Straps on 3s. # Ankaŭ, mi estas malfeliĉa pro nenia kialo. pendlay row: 70kgx5x2, 90kg, 110kgx3 123.5kgx4@(10,10,10) # Pretty cheated and clearly too heavy but FUN! 2015-11-26 (Thursday) # Thanksgiving! 2-count paused squat: 45x10x2, 135, 225, 315x3, 365x2, 405x1, 425x1 450x4@(9,10,10) swiss bar bench: 20kgx10x2, 60kg, 80kg, 100kgx3, 120kgx1 127.5kgx4@(9,9,10) pullups: 0x7@(7,8.5,10) 2015-11-24 (Tuesday) deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1, 240kgx1 252.5kgx1@8.5 242.5kgx3@(9,9,9.5,10) # Left hamstring giving out... butt moving up too fast. 303 tempo bench: 45x10x2, 135, 187x7 225x7@(8,8,8) # 1s pecs almost cramping; 2s lowered with lats. snatch-grip deadlift: # ow my balls redux 150kgx7@(7,6,7) 2015-11-23 (Monday) squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 525x1@7, 555x1@8 535x3@9 535x2f # Emily started squatting 3ft in front of me, occluding the focus point, # so I lost my visual frame of reference and fell forward. 535x3@(9.5,10) paused bench: 45x10x2, 135, 185, 225x3, 275x1, 315x1 # No pain!!! 335x1@7.5, 360x1@8.5 # Something clicked in right shoulder and hurt. 345x3@(9.5), 340x3@(9,9.5,10) # Not really painful, but tight. # Neck hurts from being pressed into bench. chest-supported row: 45, 90, 135 180x4@7.5, 190x4@8.5, 200x4@(9,10) 2015-11-20 (Friday) 2-count paused-off-floor deadlift: 70kgx5x2, 120kg, 150kgx3, 170kgx2, 200kgx1 215kgx5@(9,9.5,10) pendlay row: 70kgx5x2, 90kg, 110kgx3 120kgx5@(9,10,10) # 2,3s a little cheated. 2015-11-19 (Thursday) 2-count paused squat: 45x10x3, 135x2, 225, 315x3, 405x1 435x5@(9,10,9.5) swiss bar bench: 20kgx10x2, 60kg, 80kg, 100kg 120kgx5@(8.5,8,8.5) # Right pec insertion hurts (3/10). Hard to keep back tight # due to awkward pathing. Less pain on 2s! Squeezed traps # and focused on pushing lat/scapulae forward into ribcage. pullups: 0x6@(8,7.5,10) # That dropoff. HUGE lat stretch on both sides! Oh my! Only on 1s. 2015-11-17 (Tuesday) # Lower back very tired. deadlift: 70kg, 120kg, 150kgx3, 170kgx1, 200kgx1, 220kgx1 240kgx1@7, 250kgx1@8.5 227.5kgx4@(8,8.5,8,8) # ??? Sarah says bar angled with right side lower. She's right. v-grip pulldown: 90x5@7, 110x6, 150x6@7 170x6@7 # Hurts to hold, though... 180x6@(7,7,8,9) snatch-grip deadlift: # ow my balls 120kgx6@7, 130kgx6@7, 150kgx6@(8,6) # Can't lock out due to anatomy. 2015-11-16 (Monday) weight: 198.4 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 550x1@7.5 # Very smooth & controlled. 500x4@(8,8.5,9,9) paused bench: 45x10x2, 135, 185, 225x3, 275x2, 315x1 # Less pain by a lot -- setting up Dan-style, on traps. 335x1@7, 355x1@8 # Little pain! Very good! 320x4@(7.5,7.5), 325x4@(8,9) chest-supported row: 30, 50, 90 115x5@6.5, 135x5@7 160x5@8, 170x5@(9,9.5) 2015-11-13 (Friday) # 11AM -- Sarah flight. pin squat sleeveless beltless: 20kgx10x2, 70kg, 120kgx3, 140kgx3 170kgx3@7, 180kgx3@8, 190kgx3@(9,9.5) db press: 25x10x2, 35, 45, 60x5@6 70x3@7, 75x3@8, 80x1f # Can't balance it. 75x3@8 # Welp. DBs are terrible! romanian deadlift w/straps: 135, 225, 315x4, 365x4 405x7@7, 425x7@7, 445x7@7, 465x7@8.5 # Lower back rounding on last. Tough! 2015-11-12 (Thursday) # Training @ 1PM -- Sarah's car repair. weight: 192.2 # Dehydrated? paused bench: 20kgx10x2, 60kg, 80kg, 100kg, 120kgx3, 140kgx1, 150kgx1 155kgx1@7.5 # Hard to keep tight on the way down. 140kgx4@9 # Too heavy, shouldn't do 5@10. 130kgx5@(8,7) # Well, pretty shitty. Not terrible pain though, # but upper back vertebrae hurt. deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 240kgx1@7.5, 250kgx1@9 # Tough. 220kgx5@(8,8,9) press: 20kgx10x2, 40kg, 50kg, 60kg 70kgx7@6.5, 72.5kgx7@8, 75kgx7@9 2015-11-09 (Monday) weight: 198.4 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 545x1@7.5 485x5@(8,8,8.5) press: 45x10x2, 95, 115, 135, 155x1, 175x1 180x3@6.5, 185x3@8, 190x3@8, 195x3@8.5, 200x3@8.5 swiss bar press: # bar + collars ~= 45 95x6, 115x7 135x7@6, 155x6@7.5, 160x7@8, 165x7@(9,9) # A little crampy in pecs. 2015-11-06 (Friday) 2-count paused-off-floor deadlift beltless: 70kgx5x2, 120kgx4, 170kgx2, 200kgx1, 220kgx1 235kgx1@8, 220kgx4@(8.5,10,9) # Grip problem 2s. Straps 3s. close-grip bench: 20kgx10x2, 50kg, 70kg, 90kg # Hurts and not getting better. Doing press instead. press: 45x10x2, 95, 115, 135, 155x1, 175x1, 185x1 195x1@8.5 177.5x4@8, 180x4@7.5, 185x4@8.5 chinups: 0x(8,6,6) face pull: 32.5x10x3 # Right shoulder clicking. 2015-11-05 (Thursday) squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 545x1@8 # Sarah says maybe high, but got bounce, so who knows. 510x4@8.5, 515x4@(9.5,9.5) # Skipping bench to tomorrow to let shoulder maybe feel better ?? press: 45x10x2, 95, 115, 135, 155x3 170x6@(8,7.5,9,9) # Right trap (anteriorish?) pain at toppish. 2015-11-03 (Tuesday) deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1, 240kgx1@8 250kgx1@8 228.5kgx4@7, 232.5kgx4@(8.5,9,9,9) # Straps on 2s. 10m rest. db incline bench: 25x8, 45x6, 60x4 75x6@(7,7,8,8) pendlay row: # Rushing! 135, 185, 225x3 240x6@(8,7.5,8.5,8) # 5m rest. 2015-11-02 (Monday) weight: 199.0 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 540x1@7.5 495x4@(7.5,8,8.5,9.5,8.5) # Good bounce on last set. paused bench: # Right shoulder pain! 45x10x2, 135x5x2, 185, 225x3, 255x1, 275x1, 315x1 # Tucking too much? 335x1, 355x1@8.5 325x4@(7.5,8,8.5,9,9.5) # Pain 1s. Some anterior tendon. # Have to let go at bottom. Hurts less if head lifts off bench at bottom... # and shoulders roll forward. 2-count paused bench: 315x4@(9,9.5,10) # Too hard. 2015-10-30 (Friday) chain deadlift: 70kgx5x2, 120kg, 120kg+80x3, 170kg+80x1, 190kg+80x1 220kg+80x1@9 # Much worse than last week. 210kg+80x4@(9,8,10,9.5) # Added straps on 2s. 3s grip totally gave out even w/straps. # Having a friction problem when the bar gets 1/4 up thighs. # Did not enjoy this. 2015-10-29 (Thursday) weight: 200.8 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 540x1@8 505x4@(9,9.5,9.5,10) bench: 45x10x2, 135x5x2, 185, 225x3, 275x1, 315x1 # Right shoulder pain. Bicep tendon? 340x1, 370x1@8.5 # pec/bicep tendon pain 340x4@8, 345x4@9.5, 340x4@9 # Right side much weaker. # Stopping here for sake of shoulder. press: 45x10x2, 95, 115, 135 160x8@(8,9,9,10) 2015-10-28 (Wednesday) weight: 200.2 pendlay row: 135, 185, 225x8@(8,8.5,9,9.5) 2015-10-27 (Tuesday) # Got Engaged =) deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 240kgx1@7, 250kgx1@8 225kgx5@(8.5,9,9.5), 220kgx5@(9.5,9.5) # Left hamstring feels more pressure. 10-15m rest. db incline bench: 20x8, 25x8, 45x8@6 60x8@7, 70x8@(8,8.5,9,8) # Postponing rows to tomorrow due to time & headache. 2015-10-26 (Monday) squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 535x1@8 475x5@(7.5,8,9.5,9.5,9.5) # Leaned over more on 3s. paused bench: 45x10x2, 135, 185, 225x3, 275x1, 315x1 335x1@7 # 3rd finger on ring hurts less. 310x5@(7.5,8,8.5,9,9) 2-count paused bench: 315x4@(9,9,10,10) # No pain though! 2015-10-23 (Friday) chain deadlift beltless: 70kgx5x2, 120kg, 120kg+80x3, 170kg+80x1, 190kg+80x1 220kg+80x1@8 205kg+80x5@(9,9,10) # 10m rest chain bench: 45x10x2, 135, 185, 225x3, 225+40x3, 255+40x1, 275+40x1 295+40x1@6, 315+40x1@7.5 295+40x5@7.5, 305+40x5@(9,9) 2015-10-22 (Thursday) squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 535x1@8 485x5@(8.5,9,9.5) # Great bounces. Slow and controlled. bench: 20kgx10x2, 70kg, 90kg, 105kgx3, 120kgx1, 140kgx1, 155kgx1 # Right shoulder very tight. 170kgx1@8.5 150kgx5@(8.5,9,9.5) # Not painful but weak. press: 20kgx10x2 # Right shoulder pain at top. 40kg, 50kg, 60kg 72.5kgx8@(8,8.5,9,9.5) 2015-10-20 (Tuesday) # THROAT FEELS SICK. EVERYTHING IS HEAVY deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 240kgx1@8 # Down 12kg from target... 252.5kgx1@9 # Damn. Right forearm feeling tendony. 220kgx5@(8,8.5,9,9.5,10) # ~10 b/w sets. press: 45x10x2, 95, 115, 135 155x8@(7.5,8,9,9) romanian deadlift: 135, 225, 315x3, 355x8@6 365x8@(6.5,6), 385x8@7 2015-10-19 (Monday) squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 530x1@8 465x5@(7.5,8,7.5,9.5,9.5) # 5s4r took step forward with left foot. paused bench: 45x10x2, 135 # Bad right shoulder pain. 135 # Better tuck at bottom, stops rolling forward. Much less pain. 185, 225x3, 275x1, 315x1@7 # Hurts at top & bottom. 335x1@7 # If not for pain. 305x5@(7.5,8,7.5,8,9.5) # 1s right side weaker due to constant stretching. # 4s better. Aim for dip right above sternum. chinups: 0x5x3 # For shoulder/elbow rehab. # Skipping S-B1 Slingshot Bench due to pain. lateral raise: 20x10x3 # ez but pump 2015-10-16 (Friday) beltless chain deadlift: 70kgx5x2, 120kg, 120kg+80x3 # 25 minute break for Sarah 170kg+80x1, 190kg+80x1 200kg+80x5@(9,8) # Tough on grip and lower back. 205kg+80x5@8.5 # Well, OK. 10m rest. chain bench: 45x10x2 # Bad right shoulder pain. 135, 185, 225, 225+40x3, 275+40x1 315+40x4f # Sarah said shoulder moving on every rep. Didn't feel it move. # but it hurt a moderate amount. Stopped. 2015-10-15 (Thursday) weight: 198.8 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1 475x5@(9,9.5,8.5) # Last set went lower -- better bounce? bench: 20kgx10x2, 70kgx5x2 # Right shoulder pain. 90kg, 120kgx3, 140kgx1 155kgx5@(9,9.5,10) # Right shoulder pain. press: 45x10x2, 95 # OH BOY, RIGHT SHOULDER 115, 135x11@7.5, 140x11@(8.5,8,9.5) # All from bottom. 2015-10-13 (Tuesday) # Everything sore, even abs. deadlift: 70kgx5x2, 120kg, 170kgx3 195kgx6@6 205kgx6@7 215kgx6@(8,8.5,9,10) press: 45x10x2, 95, 115 135x11@7, 145x11@(8.5,9,8.5,9.5) # Started bouncing on 3s. beltless romanian deadlift: 135x5x2, 225, 315x11@7 335x11@(7.5,8,9) # Very hard on poor lower back! 2015-10-12 (Monday) weight: 196.6 squat: 45x10x2, 135, 225, 315x3, 405x1 430x6@6.5, 445x6@(7.5,8,9,9.5,9) # 10-15m rest. Feels like prowler. paused bench: 45x10, 135, 185, 225x3, 275x1 # Tired from squats. 300x6@(8.5,9,8,8.5,9,10) # 7-10m rest. slingshot bench: 335x5@7, 365x5@4f 335x5@8 2015-10-09 (Friday) # Deadlift 1RM Test deadlift: 70kgx5x2, 120kgx4, 170kgx2, 220kgx1, 240kgx1 # Not easy. 260kgx1@9 270kgx1@9 277.5kgx1@10 # 12lb PR!! Grip barely held at top, started slipping, # but was locked out for a little while. Eleiko bar. # Hamstrings a little crampy. Very fast off ground. 2015-10-08 (Thursday) # Bench 1RM Test paused bench: 20kgx10x2, 70kg, 90kgx3, 120kgx2, 140kgx1, 150kgx1 162.5kgx1@8 170kgx1@8.5 # Holy shit, previous 1RM! Great! 180kgx1@9 # 20lb PR! 184kgx1@10 # 30lb PR! 4plate!! =) 9.75 really... not a death grind. 2015-10-06 (Tuesday) # Squat 1RM Test weight: 195.6 squat: 20kgx10x2, 70kg, 120kgx4, 170kgx3, 220kgx1, 235kgx1 245kgx1@8 255kgx1@9 265.5kgx1@10 # = 6plate squat! But much harder than the previous 579 (from way back..). # So maybe not enough squat volume? Death grind. 2015-10-02 (Friday) beltless deadlift: 70kgx5x2, 120kg, 170kgx3, 220kgx1 240kgx1@7.5 250kgx1@8.5 250kgx2@7.5 260kgxf # Felt pain in lower back at bottom: stopped. 250kgx2@9.5 3-count paused bench: 45x10x2, 135, 185x3, 225x2, 275x1 315x1@7, 335x1@9 315x2@8, 325x2@9 2015-10-01 (Thursday) # No Coffee / Last Squats weight: 195.0 squat: 20kgx10x2, 70kg, 120kg, 170kgx3, 195kgx1, 220kgx1 # Fast this time! Narrower stance. 240kgx1@7.5, 250kgx1@8.5 245kgx2@(9,9.5) # Slow. Tired. bench: 20kgx10x2, 70kg, 90kg, 120kgx3, 140kgx1 155kgx1@6.5 # Maybe? 170kgx1@8 170kgx2@(8,9) # Tried 1s. Tired 2s. press: 20kgx10x2, 40kg, 50kg, 60kg, 70kgx3, 80kgx1, 85kgx1 90kgx3f # =( 85kgx4@(8.5,9) # From bottom. 2015-09-29 (Tuesday) # Early for Esperanto! deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1, 250kgx1 # Had to try 270kgx1@9.5 # Different belt (BBBC's). Mid-back rounded. Grip OK. 260kgx2@(9,10) # Used straps. Basically beltless though >_> close-grip bench: 45x10x2, 135x5x2, 185, 225x3, 275x1, 315x1 325x4@(8.5,9,10) # Ow, right shoulder! romanian deadlift: 135, 225, 315x4, 405x3 475x4@(8.5,8,8.5) 2015-09-28 (Monday) # Last peak week squat: 20kgx10x2, 70kg, 120kg, 170kgx3, 195kgx1, 220kgx1 # Kind of slow. @6? 240kgx1@8, 260kgx1@9 # Slow and had to catch balance out of bounce, but fast after. 240kgx2@(9,8) # Very slow. Wobbling at bottom. # On 2s, took a narrower stance. Roughly shoulder-width. # Did not fall forward, and never lost hip drive! paused bench: 20kgx10x2, 70kgx4, 90kgx4, 120kgx3, 140kgx1 # Right shoulder pain at bottom all day son 155kgx1@7.5 170kgx1@8 # Very nice! but not doing more due to shoulder. 170kgx2@(9,10) pin bench: 315x1@6, 345x1@7.5 345x2@8, 365x2@10 # Oh boy, tough! 2015-09-25 (Friday) weight: 196.0 chain deadlift: 135, 135+80, 225+80x3, 315+80x1 455+80x3@8 # Mostly from grip... Adding straps. 475+80x3@8 495+80x3@9 # Kind of hurts hips. Left foot hurt badly just before. chain bench: 20kgx10x2, 70kg, 90kgx3, 120kgx3 120kg+80x1@6.5, 130kg+80x1@7, 145kg+80x1@8 130kg+80x3@7.5, 135kg+80x3@(8.5,10) # Right lat flared. pendlay row: 135, 185, 225x3, 245x4@8 265x4@(9,9) # Last one with cheating. Probably too heavy. 2015-09-24 (Thursday) 2-count paused squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1, 430x1@7 455x1@8.5 # Hard to tell RPE. 425x3@7.5, 445x3@9.5, 425x3@8 # Mostly just hard on mid and lower back... bench: 20kgx10x2, 70kg, 90kg, 120kgx3, 140kgx1 150kgx1@7, 160kgx1@7 # but right shoulder hurt + right lat sore. 170kgx1@8 # Nice! No shoulder movement but still hurt after. 162.5kgx3@(9,10,10) close-grip bench: 145kgx4@8, 147.5kgx4@(9,10) # Last rep went down then saved it. Not too painful, but... 2015-09-22 (Tuesday) # Back feels a little hurt by ribs. weight: 193.8 deadlift: 70kgx5x2, 120kg, 170kgx3, 220kgx1, 240kgx1@7.5 255kgx1@8, 265kgx1@8.5 # Very fast! Concentrated. 250kgx3@(9,9,9.5) # With straps. wide-grip bench: 20kgx10x2, 70kg, 90kg 120kgx5@7 140kgx4@7 155kgx4@(8.5,9,9.5) # Lower back feels like cramping or pre-herniation. # Hurts to put any pressure on back (standing, sitting up...) # Skipping squat -- back too painful. Will be hard to get home. # Was suppsoed to be (@9)x4x3 DB lunges. 2015-09-21 (Monday) weight: 194.6 squat: 45x10x2, 135, 225, 315x3, 365x2, 405x1, 455x1, 495x1 525x1@8, 560x1@9 # Slow, though... 515x3@(9,9.5,10) paused bench: 20kgx10x2, 60kg, 80kg, 100kgx3, 120kgx1, 140kgx1, 150kgx1 160kgx1@7.5 # Maybe? 167.5kgx1@8.5 157.5kgx3@(8.5,9,9.5) # Right shoulder OK until the 2nd set here. 2-count paused bench: 147.5kgx1@7.5 142.5kgx3@8 145kgx3@(8,8) # No lifting Friday. 2015-09-17 (Thursday) chain squat: 20kgx10x2, 70kg, 120kg, 120kg+80x3, 170kg+80x1 190kg+80x5@7 200kg+80x5@7 bench: 20kgx10x2, 70kg, 90kg, 120kgx2, 130kgx1 142.5kgx5@6.5 150kgx5@(7.5,7.5) romanian deadlift: # at home 45x10, 135, 225, 315x3 385x7@(6,6.5) # Going down far enough? No idea. 2015-09-15 (Tuesday) paused bench: 45x10x2, 135, 185, 225x3, 255x1, 275x1, 295x1, 305x1 315x5@7.5, 320x5@7.5 deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 227.5kgx5@7 235kgx4f # Grip couldn't hold. 235kgx1@9.5 # Difficulty again due to grip. ~1m rest. close-grip bench: 45x10x2, 135, 225 275x7@(7.5,6.5) safety bar squat beltless: 30kgx10x2, 75kgx5, 115kgx5 135kgx7@7, 140kgx7@6 # lol # Trivial on legs, mostly hard on upper back. Not even hard, just endurance. 2015-09-14 (Monday) # Deload Week squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1, 455x1 475x5@(8,8) chain bench: 20kgx10x2, 70kg, 90kg, 90kg+80x3 120kg+80x5@7.5 125kg+80x5@8 press: 20kgx10x2, 40kg, 50kg, 60kg, 70kgx3 76kgx7@(8,7) 2015-09-12 (Saturday) chinups: 0x10x3 2015-09-11 (Friday) weight: 194.4 slingshot bench: # red one, not the normal blue 20kgx10x2, 70kg, 90kg, 120kgx3, 140kgx1 160kgx4@8 167.5kgx4@8 175kgx4@(9,10) # Tons of right shoulder soreness after each set. beltless squat: 45x10x2, 135, 225, 315x3, 365x3 # Tired 405x6@7, 425x6@(8,8.5,9) sldl: 70kgx5x2, 120kg, 170kgx3 185kgx6@7, 195kgx6@7 # adding straps 205kgx6@(8,9) 2015-09-10 (Thursday) deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1, 240kgx1 260kgx1@9 230kgx3@(6.5) # Too easy 235kgx3@(7,7.5,7.5,8,8.5,9,9.5) # No straps! bench: 20kgx10x2, 70kg, 90kg, 120kgx3, 130kgx1, 140kgx1 150kgx4@8 152.5kgx4@(8.5,8.5,9) # Right shoulder pain after each set. close-grip bench: 125kgx6@6.5 130kgx6@(8,8.5,9.5) 2015-09-08 (Tuesday) paused bench: 45x10x2, 135, 185, 225x3, 275x1, 315x1, 335x1 355x1@8 322.5x3@(7,7,7.5,8,8,8,8,8) pin squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1 445x4@(9,10,10) # Lowered pins by an inch for 2s. More vertical back for 3s. 445x2f # Bar jumped forward on pins when set down. Couldn't lift from that position. feet-up bench: 135, 225 245x6@7, 255x6@7, 265x6@7, 275x6@8 2015-09-07 (Monday) weight: 196.0 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 535x1@8.5 # Back tired. 480x3@(7,7.5,7.5,8,8,9,9,10) pin bench: 45x10x2, 135, 185, 225x4, 275x2, 295x1 305x4@8, 315x4@(8.5,9,8.5) 2-inch deficit deadlift: 70kgx5, 120kgx5, 170kgx3, 190kgx1 210kgx4@(8.5,8.5,9,10) 2015-09-04 (Friday) 3-count paused bench: 45x10x2, 135, 185, 225x3, 255x1 275x4@7 285x4@(8,9,8,9,9.5) beltless squat: 45x10x2, 135, 225, 315x3, 365x2 405x6@(8,8,9.5,9) sldl: 135, 225, 315x3, 365x1 405x6@(8,8,9,9) # Very tired lower back. 2015-09-03 (Thursday) weight: 196.4 deadlift: 135x5x2, 225, 315x3, 405x1, 455x1, 495x1 547.5x1@7 575x1@8.5 495x4@(7.5,8,7.5,7.5,8.5,9) bench: 45x10x2, 135, 185, 225x3, 255x1, 275x1, 300x1 320x4@7.5 325x4@(8.5,8,8,9.5) close-grip bench: 275x6@(7,8,7.5,9) 2015-09-01 (Tuesday) paused bench: 45x10x2, 135, 185, 225x3, 275x1, 295x1, 315x1, 335x1 355x1@8.5 305x4@(7,7,7.5) 315x4@(7.5,8.5,9) # Right side going up more slowly pin squat: 45x10x2, 135, 225, 315x4, 365x4@6 405x4@7, 425x4@(8,8.5,9,9.5) feet-up bench: 135, 185 225x8@(7.5,6) 245x8@(8,9) # Right pec one rep from cramping. 2015-08-31 (Monday) # With Kevin in NY! squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1, 455x1, 495x1 535x1@8 470x4@(8,7,10,8.5,9.5,10) pin bench: # although I didn't have pins, so I just precariously relaxed at the bottom. 45x10x2, 135, 185, 225, 255x3, 275x1 285x4@7 295x4@(8,9.5,9,10) # Right shoulder doing that strange motion again. 2-inch deficit deadlift: 135x5x2, 225, 315x3, 405x4@7 445x4@7, 465x4@9, 445x4@(8,8) # Tough due to non-round plates. 2015-08-28 (Friday) 3-count paused bench: 45x10x2, 135, 185x4, 225x4, 255x4 275x4@7.5 280x4@(8,8.5,8,9) db lunges: 0x8, 35x8, 75x8@(7,7,8,7) pendlay row: 135, 225x8@(8,8,9,9) 2015-08-27 (Thursday) deadlift: 70kgx5x2, 120kg, 170kgx3, 220kgx1, 240kgx1@8 252.5kgx1@8.5 210kgx5@(6.5,7,7,7,8,8.5,7.5) bench: 45x10x2, 135, 185, 225x3, 275x1 295x2 # Right shoulder irritated as always. 315x4@(7.5,7.5,7.5,7.5,8) press: # w/belt due to motorcycle 45x10x2, 95, 115, 135 157.5x8@7 160x8@(7.5,9,10) 2015-08-26 (Wednesday) stationary bike: 0x7 # 20:100, same resistance as last week 2015-08-25 (Tuesday) weight: 195.8 paused bench: 20kgx10x2, 70kg, 90kg, 120kgx3, 140kgx1, 150kgx1 160kgx1@8 # then -15% 137.5kgx5@(7,7,7,8,7.5,8,9) paused squat: 45x10x2, 135, 225, 315x3, 365x2 405x4@(8,9,8.5,9,10) wide-grip bench: 135x8, 225x8@5 255x8@7, 265x8@7 275x8@(8,10) # Right pec pre-cramping (almost) 2015-08-24 (Monday) weight: 195.6 squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1, 455x1, 495x1 525x1@7.5 455x5@(7,7.5,7,8,7.5,7.5,10) # lol last set. 7-12 rest. 2-count paused bench: 45x10x2, 135, 185, 225x3, 255x1, 275x1 295x4@(7,8,8,8.5,9) # 1s paused too short. 2-count paused-off-floor deadlift: 70kgx5x2, 120kg, 170kgx1, 190kgx1 205kgx4@(7.5,8,9,9,9.5) # 4 hours! 2015-08-21 (Friday) squat w/wraps: 45x10x2, 135, 225, 315x3, 365x1, 405x1, 445x4@6.5 465x4@7.5 475x4@(8,9,8.5) pin bench: 45x10x2, 135, 185, 225x4@6, 245x4@6 275x4@7, 290x4@7.5 295x4@(8,8,8.5) press: 45x10x2, 95, 115, 135, 155x5@6 165x5@7, 175x5@8.5 175x5@9.5, 165x5@(8.5,8.5) # Lower back not feeling good. 2015-08-20 (Thursday) deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1 220kgx4@7 230kgx4@(8,8.5,9,9.5) 2-count paused bench: 20kgx10x2, 70kg, 90kg, 120kgx4@6 125kgx4@6.5, 130kgx4@7 # Due to right shoulder pain, not locking out fully. 135kgx4@(7.5,8,8,9) beltless 303 tempo squat: 45x10x2, 135, 225 315x5@6.5 # Left hamstring clicking at bottom. 345x5@7.5 365x5@9 335x5@8.5 315x5@8 # Stopping -- exertional compartment syndrome in lower back. 2015-08-19 (Wednesday) stationary bike: 0x6 # 20:100. 2 turns from max resistance. Hitting quad failure. 2015-08-18 (Tuesday) paused bench: 20kgx10x2, 70kg, 90kg, 110kgx3, 130kgx1 137.5kgx4@7 145kgx4@(8,9,9.5,10) 2-count paused-off-floor deadlift beltless: 70kgx5x2, 120kg, 160kgx4, 190kgx4@6 200kgx4@7, 210kgx4@8.5 205kgx4@(8.5,8.5,9) paused close-grip bench: 45x10x2, 135, 185, 225x5@7 245x5@6.5, 275x5@8, 285x5@9 275x5@10 # Right pec cramping. 255x5@9 # Cramping. Skipping last set. 2015-08-18 (Monday) # Start of early wakeups. squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1, 445x1 # Very slow 465x4@7.5 # Down from last week -- probably from getting up much earlier. 485x4@8.5 # Fuck, should have been at most @8. 475x4@(10,9,10) # =( 2-count paused bench: 45x10x2, 135, 185, 225, 245x3, 275x4@6.5 285x4@7 295x4@(8,8,8.5,9) pendlay row: 135x5x2, 225x5@7, 235x5@8 245x5@(9,9) 235x5@(8,9) 2015-08-15 (Saturday) prowler: 200x6 # 15:145. Super death. Outside on pavement. Hitting leg failure at the end. 2015-08-14 (Friday) # Back very sore, especially lower back. squat w/wraps: 45x10x2, 135, 225, 315x3, 405x1 435x4@7 455x4@(7.5,7.5,8,9,8.5) paused close-grip floor press: 45x10x2, 135, 185, 225x3 265x4@(8.5,8,8.5,9,9.5) press: 45x10x2, 95, 115, 135, 155x5@7 160x5@7 165x5@(8,8,9,9) 2015-08-13 (Thursday) # Left lower back pain. weight: 193.8 deadlift: 70kgx5x2, 120kg, 170kgx3, 190kgx1, 200kgx1 210kgx4@6 # Throat pain coming back during set. 220kgx4@(7,8,7.5,8,9) # 10-12min rest. Death to lower back. slingshot bench: 20kgx10x2, 70kg, 120kg, 140kg 147.5kgx5@6, 155kgx5@7.5 # Oh shit, should have been 4s! 160kgx4@(8,8,8.5,8.5,9) # 5min rest romanian deadlift: # subbed for 303 tempo squat 135, 225, 315, 405x5@7 425x5@(8,8,7,8,9) 2015-08-12 (Wednesday) # LOWER BACK VERY TIRED press: 45x10x2, 95, 115, 135, 155x5@7 160x5@(7,8,8.5,8.5,10) 2015-08-11 (Tuesday) # Early training due to moving paused bench: 20kgx10x2, 70kg, 90kg, 120kgx3, 130kgx1 135kgx4@6.5 137.5kgx4@(7,7.5,8,8.5,9) # Pain in right shoulder at lockout. 5-7min rest. chain deadlift: 70kgx5x2, 120kg, 170kgx3 # Lower back sucks 190kgx1, 190kg+40x4@6, 197.5kg+40x4@7 205kg+40x4@(8,8,8.5,9,9.5) 2015-08-10 (Monday) weight: 193.2 squat: 45x10x2, 135, 225, 315x3, 405x1 450x4@6 465x4@(7,7,8,10,10) # 4s5r fell forward: legs strong, but back can't hold. press: # subbed by Jordan in place of pin bench 45x10x2, 95, 115 # Tough due to back tiredness 135, 155x3 175x4@8 # Should have been @7 175x4@(8,8,8.5,9) # 5min rest pendlay row: # Jordan subbed instead of 303 tempo DL 135x5x2, 185, 225x5@6, 235x5@7 245x5@(7,7.5,9,8,9) 2015-08-07 (Friday) squat w/wraps: 45x10x2, 135, 225 # Stabbing pain under left patella at bottom. Adductors also hurt. 315x3 # Painful and labored. 405x4@5 # Extremely heavy on back. Throat hurts on ascent -- still sick? 425x4@6 445x4@7.5 # Throat choking really amplifying each set. 435x4@(8,7,8.5) # 10m rest. Choking each set. Knee pain minor with wraps # but still present. Back toasted. paused close-grip floor press: 45x10x2 # Right shoulder hurts at lockout/unracking. 135, 185, 225x4, 245x4@6 265x4@(6.5,7.5,8,9) press: 45x10x2, 95, 115, 135 155x7@7, 160x7@(8,9) preacher curl: 15+72.5x10x4 2015-08-06 (Thursday) weight: 194.4 deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1 210kgx5@10 # Grip failing, add straps 210kgx5@8 # Sarah says maybe only 4 reps -- throat hurts. 205kgx5@(8,9.5) # Stopping. 2015-08-04 (Tuesday) paused bench: 20kgx10x2, 70kg, 90kg, 120kgx3, 130kgx5@6 135kgx5@(7,7,8,9) # One rep off from cramping right pec. chain deadlift: 70kgx4x2, 120kgx4, 170kgx3 190kg+80x4@6 # Back tired from yesterday 195kg+80x4@(6.5,7,7.5,8.5) 2-board bench: 185x7, 225x7, 275x7 315x7@6, 325x7@7 335x6f # Right pec cramp -- from yesterday, no more. # Would have been 7@8 without the cramp. preacher curl: 15+70x10x4 2015-08-03 (Monday) squat: 45x10x2, 135, 225, 315x3, 405x1 445x5@7 # Should have been @6 -- throat still hurts, and left adductor hurting # out of bottom. 445x5@(7,8,10) pin bench: # right shoulder hurting 45x10x2, 135, 185, 225x4, 255x4 285x4@6.5, 295x4@7, 295x4@(7,7,8.5) 303 tempo sldl: 135x7, 225x7@6, 275x7@6 315x7@8.5 2015-08-01 (Saturday) weight: 193.2 ab roller: # from toes 0x5x3 # Tough chinups: 25x(6,7,6) 2015-07-31 (Friday) # Deadlift 1RM deadlift: 70kgx5x2, 120kg, 170kgx3, 200kgx1, 220kgx1 # Grip slipped -- sweaty. 240kgx1 250kgx1@8 260kgx1@9 272.5kgx1@10 # But fairly fast -- maybe 275kg? Looks easier than it feels =) # First time 6plate; first time 600! preacher curl: 15+60x15x2 # Basically AMRAP. Strong pump. 2015-07-30 (Thursday) # Bench 1RM paused bench: 20kgx10x2, 70kgx5, 90kgx3, 120kgx3, 140kgx1, 150kgx1, 160kgx1 166kgx1@9 # PR! 170kgx1@10 # PR! =) 2015-07-29 (Wednesday) prowler: 270x8 # 10:60 2015-07-28 (Tuesday) # Sick squat 1RM. weight: 195.6 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 # Extreme cottonmouth + very painful throat pressure on ascent, # feels exactly like being strangled. Reps slow. 545x1@10 # At most possibly 555. Form felt fine, just zero push. # Throat hurts a LOT after that. Stopping. # Throat keeps closing, can barely breathe. 2015-07-24 (Friday) weight: 196.2 squat: 20kgx10x2, 70kg, 120kg, 170kgx3, 200kgx1 227.5kgx2@7.5 235kgx2@10 # 2r was a bit high, plus right knee pain. 227.5kgx2@10 # Better knee control if start rep leaned over more than upright. No pain. 215kgx2@7.5 press: 45x10x2, 95, 115, 135, 155x4@6 # Skipped 165 due to misload. 175x4@8.5 180x4@8 # Upper back tight + right shoulder weak from bench. 185x4@8.5, 175x4@7.5, 180x4@9 preacher curl: 15+65x10x4 2015-07-23 (Thursday) deadlift: 70kgx5x2, 120kg, 170kgx3, 220kgx1 240kgx1@8, 250kgx1@8, 260kgx1@9 # Sarah says 8.5. She may be right. 250kgx2@8.5, 247.5kgx2@9, 242.5kgx1@9.5 bench: 45x10x2, 135, 185, 225x3, 275x2, 315x2@6 330x2@8, 345x2@8 # Shoulder really uncomfortable, no more please. 345x2@(8,9) # Shoulder quite bad, even though seemed fine during. face pull: 42.5x20x4 chest-supported row: 90x8x4 # Slow and controlled squeeze w/hold 2015-07-22 (Wednesday) weight: 195.4 ab roller: # from knees 0x50 # in 4 minutes (right shoulder hurts) leg raise: 0x30 # in 2 minutes chinups: 0x(8,8,6) prowler: 270x8 # 10:60 2015-07-21 (Tuesday) # Right shoulder pain. paused bench: 20kgx10x2, 60kg, 80kg, 100kgx3, 120kgx1, 140kgx1, 150kgx1 160kgx1@8.5, 162.5kgx1@9 156kgx2@9 # Right shoulder pronating 152.5kgx2@9 147.5kgx2@8.5 close-grip bench: 60kg, 100kgx4 127.5kgx4@7, 133.5kgx4@7, 140kgx4@9 # =) 132.5kgx4@9, 125kgx4@9 preacher curl: 15+60x10x4 2015-07-20 (Monday) squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 545x1@8.5 # Thought it was 535, but this is very good! 565x1@9 # Sarah says maybe 1/2" to 1" high. No pain! 530x2@8 # Wow! 1r looked up & fell forward; 2r looked down. 530x2@(8.5,8.5) # 2s2r a little high. bench: 45x10x2, 135, 185, 225x3, 275x1, 315x1 330x2@7, 345x2@7.5, 360x2@9 # Right shoulder pronated. 350x2@9, 345x2@8.5 high pull: 135, 185x4@7, 205x4@8, 225x4@9 205x4@(8,8) # RPEs total guesses. 2015-07-18 (Saturday) ab roller: # from toes 0x3x5 # Better than last time! chinups: 0x(10,10,8) prowler: 270x8 # 10:60 2015-07-17 (Friday) # Sore lower back squat: 45x10x2, 135, 225, 315, 405x1 455x3@7 # Misload 480x3@8 505x3@10 # No good bounce. Can barely hold it. Right knee pain. 480x3@9 # Smelling chlorine. 455x3@8.5 bench: 20kgx10x2, 60kg, 80kg, 100kgx3, 120kgx3@6 140kgx3@8 150kgx3@(8.5,9) 145kgx3@9 press: 45x10x2, 95, 115, 135, 155x4@6, 160x4@6, 165x4@6.5 172.5x4@7.5 177.5x4@8 185x4@9.5 175x4@8.5 175x4@9 preacher curl: 15+55x10x4 2015-07-16 (Thursday) deadlift: 70kgx5x2, 120kg, 170kgx3, 220kgx1, 230kgx1, 240kgx1 252.5kgx1@8.5 235kgx3@(8,8.5,9.5) bench: 20kgx10x2, 70kg, 90kg 120kgx3@(6,6) # Oops, repeated. 140kgx3@7 147.5kgx3@8 160kgx3@9 # Awesome! 155kgx3@9 150kgx3@9 goodmorning: 45x10x2, 135x4, 225x4@6, 275x4@6 315x4@7 335x4@8 355x3@7 # Whatever, who knows. 365x4@7.5 385x4@8 # Back rounding, fun. cable row: 160x12x4 face pull: 52.5x12x4 2015-07-14 (Tuesday) paused bench: 20kgx10x2, 70kg, 90kg, 120kgx3, 130kgx1, 140kgx1, 150kgx1 160kgx1@9 150kgx3@(8.5,9) 145kgx3@8 1-inch deficit deadlift: 70kgx5x2, 120kg, 170kgx3 # add straps 190kgx3@6 210kgx3@7 220kgx3@8 230kgx3@9 220kgx3@9 215kgx3@8.5 close-grip bench: 45x10x2, 135, 225, 255x4, 285x4@6 295x4@7 305x4@8.5 310x4@10 295x4@10 # Scary -- no spotter, tried ass off to get it. 275x4@10 # Holy Moses! Scary! preacher curl: 15+50x12x3 # "feels like enough" 2015-07-13 (Monday) weight: 196.2 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1@6.5 525x1@8.5 # Fell forward a little. 545x1@9 # ATG, hamstrings completely let go at bottom. Still got it up. Not good. 515x3@9 500x3@8 # Falling forward a bit. 500x3@9 # Loose hamstrings a little on 3r. bench: 45x10x2, 135, 185, 225x3, 275x3@7 305x3@7.5 325x3@8.5 345x3@8.5 # Good enough 345x3@9 # Tough on left shoulder! 325x3@8 # Agh left shoulder so tight on all 1rs. high pull: # "look like an idiot" 95x3x2, 135x3 185x3@7 195x3@8 205x3@7 # Weak! 225x3@(7,7) # I don't think RPE works here since I can just pull lower... db press: 70x8@10 50x8x3 2015-07-11 (Saturday) weight: 196.2 ab roller: # from toes 0x3x5 chinups: 0x(10,8,8) calf raise: 30x10x3 prowler: 270x8 # 10:60 2015-07-10 (Friday) weight: 196.4 squat w/wraps: 20kgx10x2, 70kg, 120kg, 170kgx3, 200kgx1 215kgx5@(6.5,6.5) # Good RPE, but still felt hard -- back very fatigued. floor press: 45x10x2, 135, 185, 225x3, 255x1 275x5@(7,7,8) sldl off 2-inch blocks: 70kgx5x2, 120kg, 160kg 205kgx5@5.5 225kgx5@7.5 preacher curl: 15+45x12x4 2015-07-09 (Thursday) # Deload deadlift deadlift: 70kgx5x2, 120kg, 170kgx3 205kgx5@(8,7.5) # 1s grip slipping. Some right knee pain. front squat w/wraps: 135, 225x3, 275x5@6 295x5@6.5 315x5@7.5 # Some reps high. Held CA-style. press: 95, 115, 135, 155x1 165x5@(6.5,8.5,8) cable row: 140x12x4 2015-07-08 (Wednesday) ab roller: # from knees 0x100 # in 8 minutes. prowler: 270x8 # 10:60. 2015-07-07 (Tuesday) weight: 195.4 2-count paused beltless high-bar squat: 45x10x2, 135, 225, 315x3 365x5@(7.5,7) paused bench: 45x10x2, 135, 185, 225x3, 255x1 275x5@(6.5,6,6) # Too light? 2-count paused-off-floor deadlift beltless: 70kgx5x2, 120kg, 180kgx5@(7.5,6.5) preacher curl: 15+40x12x4 # Slow. Tough. On purpose. face pull: 42.5x20x2 2015-07-06 (Monday) # Deload Week. weight: 197.0 squat: 45x10x2, 135, 225, 315x3, 405x1 # Left adductor hurts. 435x5@(6,7,7) # ~75% close-grip bench: 45x10x2, 135, 185, 225x3, 255x1 275x5@(7,7,7) # ~75% 2-inch deficit deadlift: 70kg, 120kg, 160kgx3 425x5@(7,7) # But tough. 2015-07-03 (Friday) weight: 197.0 squat w/wraps: 20kgx10x2, 70kg, 120kg, 170kgx3, 200kgx1, 220kgx1 235kgx4@(9,10) # ~84%. Supposed to do a 3rd set but knee pain all over. # First set high, second lower but falling forward. 235kgx3f # Tried to go lower but wound up falling forward. # Strained neck -- skipping slingshot bench ~385 because # triceps failed yesterday, Sarah won't spot it, and neck # strained a bit from dropping the squat. NO MORE WRAPS PLEASE. # Tired. Constantly depressed. Coffee doesn't help. pendlay row: 135, 185, 225x3, 245x1 265x4@(9.5,9.5,9) # Totally cheated. Much too heavy. 2015-07-02 (Thursday) weight: 195.4 deadlift: 70kgx5x2, 120kg, 170kgx3 235kgx3@(9.5,9.5,9) # ~86%. Last one reset between each. # Problem was mostly not throwing up. 10m rest beltless squat: 45x10, 135, 225, 315x3, 405x1 455x4@(9,8,8.5) # ~87%. 10m rest. Back hosed. beltless press: 45x10x2, 95, 115, 135x3, 155x1, 175x1 185x3f # ~84%. Back just too tired. 180x4@(9,10,9.5) # Depressed and sweated-through. 2015-07-01 (Wednesday) weight: 195.2 ab roller: # from knees 0x88 # in 8 minutes chinups: 0x(10,10,7) prowler: 270x6 # 10:60. Panting. Next time 8? 2015-06-30 (Tuesday) # Anniversary! =) 2-count squat paused at sticking point beltless: 45x10x2, 135, 225, 315x3, 405x1 445x4@(8,8.5,8) # ~86% paused bench: 45x10x2, 135, 185, 225x3, 275x1 320x3@(8.5,8,8.5,9) # ~86% sumo deadlift beltless: 70kg, 120kgx3, 170kgx1 222.5kgx4@(7,7,7.5) # ~86%. Balancing act. Knees hollow. 2015-06-29 (Monday) # Zero motivation + hot weight: 195.4 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 515x3@(9,9,9.5,10) # ~87%. 10-12m rest. 2-board bench: 45x10x2, 135, 185x3, 225x3, 275x4, 315x2 350x4@(7,7) 365x4@(9,9.5) rack pull: # 2" below patella 70kgx5x2, 120kgx3, 170kgx1, 220kgx1 245kgx4@(8,8,7.5) # Surprisingly easy despite warmup feeling awful. 2015-06-26 (Friday) chain squat: 45x10x2, 135, 225, 315x3, 405x1 405+36x1, 455+36x1 475+36x4@(8.5,8.5,10) # ~82.5% floor press: 45x10, 135, 185, 225x3, 265x1 290x5@(8,9,8.5,9) # ~82.5%. Last with handoff + spot! sldl off 2-inch blocks beltless: 135, 225, 315x3, 405x1 455x4@(7,7) 475x4@8 db curl: 45x8x3 # Too hard -- turned into a hammer curl. 2015-06-25 (Thursday) # More Whistler curlbros deadlift: 135x5x2, 225, 315x3, 405x1, 455x1 495x3@(9,7) # ~82.5%. Grip slipped on 1s due to poor chalk in gym. Straps for 2s. 505x3@8.5 # To make it harder due to straps. front squat: # No wraps: forgot to pack them! 45x10x2, 135, 185, 225x3, 265x1 295x4@(8,9,8.5) # ~80%. Ow my wrists. press: 45x10x2, 95, 115, 135, 155x3 177.5x5@(8,9,9,9.5) # ~81% # No accessory work: too many bros. 2015-06-23 (Tuesday) # WHISTLER, 5HR SLEEP + NAP 2-count paused high-bar squat beltless: 45x10x2, 135, 225, 315x3, 365x1 395x4@(8,8.5,9) # ~82% paused bench: 45x10x2, 135, 185, 225x3, 255x1, 275x1 305x3@(8,8,8,8.5) # ~82.5% 2-inch deficit deadlift beltless: 135, 225, 315x3, 405x1, 455x1 475x4@(8,8,8) # 82.5% 2015-06-22 (Monday) weight: 195.6 squat: 20kgx10x2, 70kg, 120kg, 170kgx3, 190kgx1 # Knee tendon pain. 205kgx1 225kgx3@(8,8.5,8.5,9) # ~84%. 7-10 min rest. close-grip bench: 20kgx10x2, 70kg, 90kgx3, 100kgx1, 120kgx1 137.5kgx5@(8.5,9,9.5,10) # ~5 min rest. 2-count paused-off-floor deadlift: 70kg, 120kgx4, 170kgx2 202.5kgx4@(9,8,9) # Should have been tomorrow. 2015-06-20 (Saturday) ab roller: 0x93 # in 8 minutes (from knees -- Dan rebuilding gym for Oly). chinups: 0x6x5 2015-06-19 (Friday) weight: 194.4 squat w/wraps: 45x10x2, 135, 225, 315x3, 405x1, 455x1 480x5@(7.5,8,8.5,8.5) # ~78%. Strong numb feeling after 4s. # Right knee pain after sets, left ankle pain during. slingshot bench: 20kgx10x2, 70kg, 90kg, 120kg, 140kgx5@6 150kgx5@6.5 160kgx5@(8,8.5,8.5,8.5,8.5) pendlay row: 135, 185, 225x3 245x5@(7.5,7,7.5,8) db curl: 40x8x3 # 45 should be fine tricep pushdown: 67.5x8x3 # OK. Add more. medial delt raise: 25x10x3 2015-06-18 (Thursday) weight: 194.4 deadlift: 70kgx5x2, 120kg, 170kgx4, 200kgx2 212.5kgx4@(6.5,8,7.5) # ~78%. Used straps on 3rd, much better... beltless squat: 20kgx10x2, 70kg, 120kg # Feels tough. Right knee hurts. 170kgx3@6 185kgx5@(7.5,7.5,8,7.5) # Ass extremely fatigued before starting. beltless press: 45x10x2, 95, 115, 135, 155x3 # Lats tired from pulldowns. 170x5@(8,9,8.5,8,7.5) # ~78%. 4s,5s squeezed glutes. 2015-06-17 (Wednesday) weight: 194.4 ab roller: # from knees 0x90 # in 8 minutes lat pulldown: 140x42 # in 8 minutes prowler: 270x6 # 10:60 2015-06-16 (Tuesday) weight: 195.8 2-count squat paused at sticking point beltless: 45x10x2, 135, 225, 315 365x5@7 375x5@7 385x5@(7,7) paused bench: 20kgx10x2, 70kgx5, 90kgx5, 120kgx3 130kgx5@(8,7.5) # Mistake: supposed to be 4x4. 78%. 130kgx4@(7.5,8.5) sumo deadlift: 60kg, 100kg, 140kg, 180kg 200kgx5@(7,7,7,7) # But kind of hurts. db curl: 35x8x3 # Easy with not much rest. face pull: 42.5x20x2 medial delt raise: 25x10x3 # Tough. 2015-06-15 (Monday) weight: 197.2 squat: 45x10x2, 135, 225, 315x3, 405x1, 445x1 475x4@(7.5,8,9,9) 2-board bench: 45x10x2, 135, 185, 225, 285x5@6 315x5@(7,7.5,7.5,8,7) block pull beltless: # 2" below patella 60kgx5x2, 100kg, 140kg, 180kgx5@6, 200kgx5@6 210kgx5@6.5 220kgx5@(7.5,7.5,7) # Due to sets at 200 and 210. Upper back toasty (spine). seated db press: 60x8@(8,8,7,8.5) 2015-06-13 (Saturday) weight: 195.0 ab roller: 0x10x3 # From toes on incline to 4th position. PR! chinups: 0x6x4 # Pretty easy. Didn't feel like doing timed reps. prowler: 270x6 # 10:60. Super tough. No posterior chain push. 2015-06-12 (Friday) weight: 195.6 squat w/wraps: 20kgx10x2, 70kg, 120kg, 170kgx3, 190kgx1 205kgx5@6 215kgx5@(6.5,7,7.5) # Mostly tough on front part of left shin, weirdly. floor press: 45x10x2, 135, 185, 225x5@6 265x5@(7.5,7,7.5,7,7.5) sldl off 2-inch blocks beltless: 135, 225, 315 405x5@(6.5,7,7.5,8) db curl: 35x8x3 # Tough. Did it very slowly. tricep pushdown: 57.5x8x3 # Pretty easy. 2015-06-11 (Thursday) weight: 194.2 deadlift: 70kgx5x2, 120kg, 170kgx3 202.5kgx5@(7.5,8,8.5,8) # ~10 min rest. ~75% front squat w/wraps: 45x10, 95, 135, 225x5@5 275x5@(7,8,6,6) # Very hard to hold. Loading wrists. ~75% # Back VERY tired from all these DLs! # Tighter wraps on 3s, 4s. press: 45x10x2, 95, 115, 135x3, 155x5@6 165x5@(7,8,8,7.5,8.5) # ~75% cable row: 77.5x12x3 face pull: 47.5x8x3 # w/hold medial delt raise: 20x8x3 2015-06-10 (Wednesday) weight: 194.8 ab roller: # from knees 0x92 # in 8 minutes, first set 30. Mostly hard on triceps. # No chins -- forearms don't feel right. prowler: 330x6 # 10:60 in 6 minutes. Too heavy! VERY hard. 2015-06-09 (Tuesday) # Super sore upper back from DLs weight: 194.4 2-count beltless paused high-bar squat: 45x10x2, 135, 225x5@7 275x5@6, 315x5@6 365x5@(7.5,8,8,8.5) paused bench: 20kgx10x2, 70kg, 90kg 125kgx5@(6.5,6,6,6,7) # Last one paused extra-long. back extension: 0x15x2 # Bad idea -- compartment syndrome. face pull: 42.5x20x2 # Couldn't do rows due to back pain. db curl: 30x12x3 2015-06-08 (Monday) # World Gym SF weight: 193.0 squat: 45x10x2, 135, 225, 315x3, 405x1 # Left adductor pain on the 225. 440x5@6 455x5@(6,7,7.5,6.5) # Together roughly "5x5" @ 75-76%. close-grip bench: 45x10x2, 135, 185, 225, 255x3 275x5@(7,6.5,6) # Decided too little weight. 285x5@(8,8) # Goal was 73-76% 5x5 RPE 7-8. 2-inch deficit deadlift beltless: 135x5x2, 225, 315, 405x1 425x5@(6,7,8,9) 2015-06-06 (Saturday) weight: 196.2 # No abs -- sore yesterday & couldn't find the roller. chinups: 45x(1,2,3,4@9) 0x5x4 # ~8 min total. Not timed. prowler: # Going lighter and faster. More conditioning, less strength. 270x8 # 10:60. Not bad. 320 would have been better. # Actually took 7-8 seconds. Or add more sets (14m worth). db curl: 25x12x3 # Good pump. 2015-06-05 (Friday) weight: 195.0 1-board paused bench: 20kgx10x2, 70kg, 90kg, 120kgx5@5 132.5kgx5@(6,6,7,6) # ~75% hopefully deadlift: 70kg, 120kg, 170kgx3 190kgx5@(7,7,7,7.5) # ~70%. Glutes cramping a little at top. Abs a little upset. squat: 45x10x2, 135, 225, 315x3 # Left adductor hurting. Have t obe careful not to use it. 405x1 425x4@(7.5,7.5,8) # ~73%. The 8 was just from pain. Pre-stretching adductor helps a little. 2015-06-04 (Thursday) # Diarrhea / Food Poisoning? weight: 194.6 squat: 45x10x2, 135, 225, 315x3, 405x1 435x5@(6.5,7.5,8.5) # 75%, 5 min rest. 435x2@10 # Left adductor cramping extremely painfully. # Probably from diarrhea + throwing up + excessive sweat (80deg). # No more serious training -- hurt adductor & chance of further # cramping very high. cable row: 77.5x8x3 face pull: 42.5x8x3 # w/ hold back extension: 0x10x2 leg raise: 0x15x2 2015-06-03 (Wednesday) ab roller: 0x56 # in 8 minutes. From toes on incline #5 from bottom. (+11!) Mostly hard in abs! lat pulldown: 145x50 # in 8 minutes prowler: 420x8 # 15:105. Pretty tough, Cotton. 2015-06-02 (Tuesday) weight: 192.6 2-count paused squat beltless: # E1RM = 477 @ 65% 45x10x2, 135, 225 315x5@(5,4,5,5,5) close-grip bench: # E1RM = 340 @ 70% 45x10x2, 135, 185, 225 245x5@(4,3,3,5) chinups: 0x5 25x5@(7,7,8) chest-supported row: 135x8x4 2015-06-01 (Monday) weight: 196.6 squat: 45x10x2, 135, 225, 315x3, 365x1 # Right knee pain. 405x5@(6,5,6,6,5) # 70% 1RM paused bench: 45x10x2, 135, 185, 225, 255x5@5 275x5@(6,7,6,6,7) # 75% 1RM 1-inch deficit deadlift beltless: 135, 225, 315x3 365x5@(3,4,3) # 60% 1RM db press: 35x8 70x8@10 60x8@(8,8,9) 2015-05-30 (Saturday) ab roller: 0x83 # in 8 minutes chest-supported row: 125x55 # in 8 minutes prowler 410x8 # 15:105. Slightly more deathful than normal. 2015-05-29 (Friday) weight: 196.0 2-count paused-off-floor deadlift beltless: 70kgx5x2, 120kg, 170kgx5@6 190kgx5@7 205kgx5@8.5 slingshot bench: 20kgx10x2, 70kg, 90kg, 120kg, 140kgx5@6 150kgx5@7 157.5kgx5@7.5 162.5kgx5@8 303 tempo squat beltless: 45x10x2, 135x8, 225x10 315x8@5 345x8@7 # 8m rest 355x8@8 365x8@9 # Hello exertional compartment syndrome, my old friend. 2015-05-28 (Thursday) weight: 196.4 2-count paused squat beltless: 20kgx10x2, 60kg, 100kg, 140kgx3 167.5kgx5@8 # That was supposed to be @6... 175kgx5@8 # Phew. 2 "beats", shorter than 2 seconds -- 1 to 1.5. bench: 20kgx10x2, 70kg, 90kg, 120kgx5@6 130kgx5@6.5 135kgx5@7 142.5kgx5@8 press beltless: 45x10x2, 95x8, 115x8 140x8@7 150x8@7 160x8@8 # 10 minute rest 165x8@9 2015-05-27 (Wednesday) ab roller: # From toes on incline -- #5 from bottom 0x45 # in 8 minutes. Mostly hard in mid-back. lat pulldown: # Neck hurting from chinups, so no chins. 125x63 # in 8 minutes prowler: 370x8 # 15:105, closer to 10:105 in practice. medial delt raise: 25x10x3 2015-05-26 (Tuesday) weight: 196.4 deadlift: 70kgx5x2, 120kg, 170kg 190kgx5@6 210kgx5@7.5 220kgx5@8 # Feel very weak. Eyes feel so extremely tired. # Used straps -- grip couldn't hold. close-grip bench: 20kgx10x2, 50kgx8, 70kgx8, 90kgx8 120kgx8@7 125kgx8@8.5 127.5kgx8@9 1.5-inch beltless deficit deadlift: 170kgx8@7 180kgx8@8 190kgx8@9 2015-05-25 (Monday) # Training at home. Feel like hit by truck. squat: 45x10x2, 135, 225, 315x3, 405x1 425x5@6 445x5@8 # Lower back on sides very sore. Very unhappy. 2015-05-23 (Saturday) # USAPL BOSS OF NORCAL MEET! weight: 194.0 squat: 20kgx10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 547x1 579x1 # CALIFORNIA STATE RECORD! 590xf paused bench: 20kgx10x2, 70kg, 90kgx3, 120kgx1, 130kgx1, 140kgx1 152.5kgx1 160kgx1 165kgxf deadlift: 70kg, 120kg, 170kgx3, 195kgx1, 220kgx1 547x1 573x1 584x1 # PR! # 1514 total @ 194. 2nd place in 205 (Robbie first, Jeff third). 2015-05-20 (Wednesday) squat: 45x10x2, 135, 225, 315x3, 365x1 385x2 paused bench: 45x10x2, 135, 185x3, 225x1, 275x1 315x2x2 2015-05-18 (Monday) weight: 196.8 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 525x1@7.5 # but bad form. Hard to keep tight today. # Right knee superior to patella hurting. paused bench: 20kgx10x2, 70kg, 90kg, 120kgx3, 135kgx1, 150kgx1 # Felt slow. Back tired. 157.5kgx1x2 # No chance of failure, but pretty slow. 2015-05-17 (Sunday) ab roller: 0x75 # in 7 minutes (taking it easy due to meet) chinups: 0x5x4 # Taking it easy -- upper back tired from Friday. prowler: 360x8 # 15:105. Harder than normal. # No training on Saturday: BBBC beach party 2015-05-15 (Friday) weight: 194.6 squat: 20kgx10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 535x1@8 # Have to push this week. 579x1@10 # Actually was very strong, and back was tight, but knees # traveled forward a little after the bounce (1/4th through # the ascent?). Then had to stop pushing to bring it back # over midline. 540x2@9 # Pretty loose. Bad pathing. Back rounding? 240kgx2@9 230kgx2@10 # Lower back rounded + bar slanted. # Sarah kept asking "What happened?" paused bench: 20kgx10x2, 70kg, 90kg, 120kgx3, 140kgx1@6 150kgx1@7 155kgx1@8 160kgx1@9 155kgx2@9 150kgx2@9 147.5kgx2@8 # Whatever, good enough. pendlay row: 135, 185, 215x4@6 225x4@6 245x4@7.5 255x4@8 265x4@(8.5,9) 245x4@9 2015-05-13 (Wednesday) weight: 195.0 ghd crunch: 15x80 # in 8 minutes, feet higher than normal chinups: 0x45 # in 8 minutes: 7,5,5, then all 4s, 30s rest prowler: 360x8 # 15:105. In reality 10-12 seconds pushing, 5 seconds turning. 2015-05-12 (Tuesday) # Feeling tired. weight: 195.0 deadlift: 75kgx5x2, 125kg, 175kgx3, 195kgx1, 225kgx1 # Feels tough. 240kgx1@8.5 250kgx1@9 # Well, that sucks. Significantly down, probably from chain squats # yesterday. Not happy with that trade. 240kgx2@8 # Added straps. Too easy... 245kgx2@9 240kgx2@9 235kgx2@9 230kgx2@9 # Well, OK. close-grip floor press: 45x10x2, 135, 185, 225x3, 255x2@6 275x2@7 285x2@8 300x2@8 315x2@9 300x2@(8.5,9) beltless squat: 45x10x2, 135, 225, 315x4, 405x4@6 435x4@7.5 445x4@8 # Really beating up lower back. 455x4@9 # Goddamn that sucks 435x4@8 # But lower back unhappy, so stopping. 2015-05-11 (Monday) weight: 196.8 chain squat: # Chain weight not specified, just guessing. 45x10x2, 135, 225, 315x3, 405x1 405+40x2@6 455+40x2@7 475+40x2@7.5 495+40x2@9.5 # Difficult because keep passing gas after 1st 475+40x2@9 455+40x2@(8.5,8,8.5) # Better pathing on 2nd. Stopping to not overdo it. pin bench: 20kgx10x2, 70kg, 90kg, 110kgx3 130kgx2@6 140kgx2@7 145kgx2@8 150kgx2@8 155kgx2@9.5 150kgx2@9 145kgx2@(8.5,9) beltless press: 20kgx10x2, 40kg, 60kg, 70kgx4@5 75kgx4@7 80kgx4@8 82.5kgx3f # Hm. 75kgx4@(8,9) # Done. Taking too long and back hurting. 2015-05-09 (Saturday) weight: 195.2 ab roller: 0x86 # in 8 minutes, 0 from toes chest-supported row: 125x55 # in 8 minutes, 10+(5*9) prowler: 360x8 # 15:105. Much easier than W. Did I take too little rest then? 2015-05-08 (Friday) weight: 196.8 squat: 45x10x2, 135, 225, 315x3, 405x1 # VERY fast today. 495x1@6.5 525x1@7.5 550x1@8 # Fell forward a little. 575x1@8.5 # Actually very easy... Didn't fall forward, so I could push # the whole way. Probably could do 600 today plausibly. 545x2@8.5 # Sloppier forrm, but tired. Everything 10min rest. 535x2@(8,9.5) # Falling forward a little. Getting real tired. 525x2@9 paused bench: 45x10x2, 135, 185, 225, 275x3, 315x1@6 330x1@8 345x1@8 355x1@9 # "Smooth as butter" says Mark. 340x2@9 # Misgrooved into rack on 2nd. 330x2@(8,8.5) 325x1@8.5 320x1@8 # But tough on shoulders. 2-count paused-off-floor deadlift beltless: 135, 225, 315x3, 405x3@5 455x3@7, 475x3@8, 495x3@9 475x3@9 # Fucked up callouses. Very tough on lower + mid back. # Much harder than other variants. # No training Thursday -- stretched & rolled. 2015-05-06 (Wednesday) weight: 196.0 ghd crunch: 15x82 # in 8 minutes chinups: 0x44 # in 8 minutes prowler: 360x8 # 15:105. Much harder! But now some sprints 10-12s. # Closer to right ratio, though. 2015-05-05 (Tuesday) weight: 197.0 deadlift: # Eleiko bar 75x5x2, 125kg, 175kgx3 # Hurts fingers. Damn bar! 205kgx1 225kgx1@6 240kgx1@7 252.5kgx1@8 262.5kgx1@9 # Wow! PR! 252.5kgx2@10 # Grindy, + mild rebend. Guess I was tired from the top single. 240kgx1f # Eleiko bar doesn't work for doubles. 230kgx2@8 # w/straps 230kgx2@(8,8.5,9) # Really feeling it in glutes. Straps not working right. bench: 20kgx10x2, 60kg, 90kg, 110kg 130kgx3@6 140kgx3@6 150kgx3@7.5 155kgx3@8 160kgx3@10 # Shoulder moving. 152.5kgx3@9.5 147.5kgx3@9 303 tempo squat: 45x10x2, 135, 225, 315 385x4@7 405x4@8 425x4@9 405x4@(8,9) 2015-05-04 (Monday) weight: 196.0 2-count beltless paused squat: # in yellow jackets 45x10x2, 135x5x2, 225, 315x3, 365x3 # Pain superior to right patella. 405x3@7 425x3@8.5 435x3@9 415x3@(8,9) 2-count paused bench: 20kgx10x2, 70kg, 100kgx3, 120kgx3 130kgx3@7 137.5kgx3@8 145kgx3@8.5 148.5kgx3@9.5 140kgx3@(8,9) beltless press: 20kgx10x2, 40kg, 50kg 70kgx4@6 75kgx4@7 80kgx4@8 82.5kgx4@9 80kgx4@9 77.5kgx4@(8,8,9) 2015-05-02 (Saturday) weight: 198.0 ab roller: 0x90 # in 8 minutes, 0 from toes. chest-supported row: 125x48 # in 8 minutes prowler: 370x6 # 15:140, really should be 15:120 or so. 2015-05-01 (Friday) weight: 195.2 1-inch deficit deadlift: # beltless 70kgx5x2, 120kg, 170kgx3 200kgx3@6 210kgx3@8 220kgx3@8 230kgx3@8.5 # Was going to say 9, but Sarah says 8... 235kgx3@9 # With the "gun in my face" definition of 9 chain bench: 20kgx10x2, 75kg, 95kg, 95kg+42x3 125kg+42x3@6 135kg+42x3@7 142.5kg+42x3@9 # Right shoulder pronated on 2nd. beltless squat: 45x10x2, 135x6, 225x6, 315x6 365x6@6 385x6@6 405x6@7 425x6@8 445x6@10 # Knees hurt at top of patella. Hips better, less pain. From sloppy. # Need to work on keeping back up. On video: knees knocking # forward at bottom, calves relaxing, bar goes forward on ascent. # Minor compartment syndrome in lower back. 2015-04-30 (Thursday) chain squat: 20kgx10x2, 70kg, 120kg, 150kgx3, 170kgx3, 190kgx1 190kg+42x3@6.5 200kg+42x3@7 210kg+42x3@9 220kg+42x2@10 # Very shitty today. Even with chains, still very low. bench: 20kgx10x2, 60kg, 100kgx6 115kgx6@6 120kgx6@5 # Went quicker, no rest at top. 140kgx6@8 145kgx6@9 press: 45x10x2, 95, 115x6, 135x6@6, 155x6@6 160x6@7 165x6@8 170x6@9 2015-04-29 (Wednesday) weight: 195.0 ghd crunch: 15x70 # in 8 minutes, sets of 10. Very hard -- abs very exhausted. # Reached failure on last set. Legs/feet higher than normal. chinups: 0x40 # in 8 minutes, in sets of 5. prowler: 370x6 # 20:100, in 14 minutes. Distance takes 12-15s if trying. 2015-04-28 (Tuesday) deadlift: 70kgx5x2, 120kg, 170kgx3, 190kgx1, 220kgx1 240kgx1@7.5 # Maybe 8? 232.5kgx3@7.5 # 10m rest 237.5kgx3@8 245kgx3@9 # Weird. Guess I misjudged the single. close-grip floor press: 45x10x2, 135, 185, 225x3@5 255x3@6 265x3@7 277.5x3@8 290x3@9 2-inch deficit sldl: # beltless off 2" deficit 135x6, 225x6, 315x6 375x6@6 390x6@7 405x6@7.5 425x6@8.5 # Good enough. 2015-04-27 (Monday) # Low stress week. weight: 197.2 squat: 20kgx10x2, 70kg, 120kg, 140kgx3, 170kgx1, 190kgx1 220kgx1@6 240kgx1@8 # Shitty form, falling forward. 230kgx3@9 # Mostly stopped pitching forward. 3rd lost drive. paused bench: 20kgx10x2, 70kg, 90kg, 120kgx3, 130kgx1, 140kgx1@6 155kgx1@7.5 147.5kgx3@7.5 152.5kgx3@9 pin bench: 120kgx3@6 125kgx3@6 130kgx3@7 137.5kgx3@7.5 145kgx3@9 2015-04-25 (Saturday) weight: 196.2 ab roller: 0x75 # in 8 minutes, 0 from toes chest-supported row: 115x55 # in 8 minutes prowler: # indoors! 370x6 # 20:100 in 14, most 15s. 2015-04-24 (Friday) weight: 196.2 chain deadlift: # beltless 70kgx5x2, 120kgx5, 170kgx3, 170kg+39x2 190kg+39x2@6 220kg+39x2@7.5 235kg+39x2@8.5 240kg+39x2@9 230kg+39x2@9 # Tough! 220kg+39x2@9 2-board bench: 45x10x2, 135, 185, 225x3, 275x2 315x2@5 355x2@7 370x2@7.5 385x2@9 370x2@8.5 365x2@8.5 355x2@(7.5,8,8,9) 303 tempo squat: # beltless 45x10x2, 135, 225, 315 365x5@7 385x5@(8,8.5,9) # Urgh. 2015-04-23 (Thursday) weight: 196.8 2-count paused squat: # w/belt 45x10x2, 135, 225, 315x3, 365x2 405x2@8 425x2@9 445x2@10 # Kept hoping it would get easier... 405x2@(8,8.5,9) 385x2@(7.5,8,8,8.5,9) slingshot bench: 45x10x2, 135, 185, 225x3, 275x3, 315x2 355x2@7 375x2@8 385x2@9 # Good form. Not scary. 375x2@9 365x2@(8.5,9) 355x2@(8.5,7,8) # Goes better if I try to push faster. Left shoulder beat up. press: # beltless 45x10x2, 95, 115, 135, 155x5@7 165x5@(8,8.5,9) 2015-04-22 (Wednesday) weight: 196.6 ghd crunch: 10x93 # in 8 minutes chinups: 0x39 # in 8 minutes prowler: 290x6 # 20:100 in 14 minutes, last sprint in 12s. Zero death. 2015-04-21 (Tuesday) deadlift: 70kgx5x2, 120kg, 170kgx3, 190kgx1 220kgx1@7 245kgx1@9 225kgx3@8.5 220kgx3@9 215kgx3@(8,9.5) 210kgx3@(8.5,9) close-grip bench: 45x10x2, 135, 185, 225 245x5@6 275x5@8 # But right shoulder pronating on every rep. 265x5@8 # w/ slight pause 265x5@(8,8.5,9) pendlay row: 135, 185 205x5@7 225x5@(8,7,9) # with a lot of back help. 2015-04-20 (Monday) weight: 196.6 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 525x1@8 # High. Trying to avoid hip pain. 525x1@9 # About the same speed as the 575 last week. 495x3@9 # Definitely right weight... 475x3@(8.5,8) # last rep high 475x3@9 # Just shift form. Hip flexors hurt. 455x3@(7.5,8,9) paused bench: 45x10x2, 135, 185, 225, 255x3, 285x2 142.5kgx1@6 155kgx1@8.5 148.5kgx3@8.5 145kgx3@8 145kgx3@9 # Right shoulder shrugging. 140kgx3@(8,8,9) # Left foot slipped. 2-count paused bench: 130kgx2@7 135kgx2@8 140kgx2@9 135kgx2@(8,9) 130kgx2@9 2015-04-18 (Saturday) weight: 195.6 ab roller: 0x85 # in 8 minutes, first 5 from toes. lat pulldown: 140x55 # in 8 minutes. prowler: 280x6 # 20:100. Fast (15s usually) but tiring. Need to go longer distance. 2015-04-17 (Friday) weight: 195.2 2-inch deficit deadlift: # beltless 135x5x2, 225, 315x3, 405x1 445x3@7 475x3@8 495x3@9 # ~10 minute rests: Sarah 470x3@(8,8,8,8.5,8,9) # Beat the back up. bench: 45x10x2, 135, 185, 225 255x5@6 275x5@6 295x5@7 315x5@(8,8.5,10) # Right shoulder pronating on every rep, according to Sarah. safety bar squat: 40+35kgx5, 80+35kgx5 120kg+35kgx5@7 130kg+35kgx5@(8,8,8.5,8.5,9) 2015-04-16 (Thursday) weight: 194.6 pin squat: # beltless 20kgx10x2, 70kg, 120kg 150kgx3@7 170kgx3@7.5 180kgx3@8 190kgx3@8 195kgx3@9 185kgx3@9 # Well, OK. Was honestly a 9, and took ~7m rest. chain bench: 20kgx10x2, 70kg, 90kg, 120kgx3 120kg+48x3@7 130kg+48x3@8 140kg+48x3@9.5 127.5kg+48x3@(8,8.5,9) press: # beltless 45x10x2, 95, 115, 135x5@5 155x5@6.5 165x5@7.5 170x5@(8.5,8.5,8,9) # 5min rest. 2015-04-15 (Wednesday) ghd crunch: 10x90 # in 8 minutes (mostly tens) chinups: 0x43 # in 8 minutes, mostly in 5s (last one 3) prowler: 270x6 # 20:100. Tiring. 2015-04-14 (Tuesday) weight: 195.0 deadlift: 70kg, 120kg, 170kgx3, 200kgx1, 220kgx1@6.5 # Some brachioradialis strain. 240kgx1@9 # Grip opening. 250kgx1@8.5 # Much better. Fast. 252.5kgx1@9 230kgx3@8.5 225kgx3@(8,9) 222.5kgx3@9 # Phantom smell of ammonia. 3-count paused bench: 20kgx10x2, 60kg, 100kgx3@5 117.5kgx3@6 135kgx3@8 140kgx3@8.5 142.5kgx3@9.5 135kgx3@9 132.5kgx3@(8,9) # Flaring up some elbow tendinitis. Exciting. block sldl: # beltless, 3.5" block 135, 225, 315x5@5 350x5@7 375x5@7 395x5@(8,8,9) 2015-04-13 (Monday) weight: 195.6 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1, 535x1 565x1@8 # Fast, but still borderline depth and quadded. Misload. 575x1@9 # Clearly to depth, but more sticky. Awesome! 540x1@10 # Focused so much on going deep that I fell forward. 525x3@10 # ~10 minute rests. 505x3@(8.5,9.5) # Exciting. paused bench: 45x10x2, 135, 185, 100kgx3, 120kgx2, 140kgx1 150kgx1@8 158.5kgx1@9 145kgx3@8.5 140kgx3@(7.5,8,8,8,8.5,9) # Left foot slipped on 2s. pin bench: 130kgx3@6.5 135kgx3@7 140kgx3@8 145kgx3@9 140kgx3@9 137.5kgx3@(8,9) 2015-04-11 (Saturday) ab roller: 0x70 # in 8 minutes. Inner elbows + neck hurting badly. First 6 reps from toes. lat pulldown: 125x62 # in 8 minutes. prowler: 220x6 # 20:100. Went faster. A little tough. Too little weight. # No arms -- biceps & brachioradiales & inner elbows hurt. Neck too. 2015-04-10 (Friday) weight: 196.2 chain deadlift: 70kgx5@2, 120kg, 170kgx3, 170kg+35kgx2 190kg+35x2@5 220kg+35x2@8 230kg+35x2@9 # Upper back rounding, lower back starting to give. 220kg+35x2@8.5 220kg+35x2@9 # Strained left side of neck on last rep. Some head pain. 2-board bench: 45x10x2, 135, 185, 225x3, 275x2@4 315x2@6 335x2@6.5 355x2@7 375x2@9 355x2@(8,8.5,8) # Pain under left elbow; stopping. 303 tempo squat: # beltless 45x10x2, 135, 225, 315x5@6 365x5@7 380x5@(8,9) # Well that ended quickly. 2015-04-09 (Thursday) weight: 196.0 2-count paused squat: # w/belt 45x10x2, 135, 225, 315x3, 365x2 405x2@7 425x2@8 445x2@9.5 420x2@(8,9) slingshot bench: 45x10x2, 135, 185, 225, 275x3, 315x2@5 335x2@6.5 355x2@7 370x2@8.5 380x2@9 # Scary. Lots of shoulder. 360x2@(8.5,9) press: # beltless 45x20, 95, 115, 135 155x5@7 167.5x5@(8,9) # Well, that was quick. 2015-04-08 (Wednesday) weight: 194.0 ghd crunch: 0x120 # in 8 minutes, half in 20s, half in 10s. chinups: 0x40 # in 8 minutes. Right posterior delt hurts. rower: 8x6 # 20:100. Tough. Legs got tired. curl: 80x46 # in 8 minutes. french press: 77.5x38 # in 8 minutes. Tired! 2015-04-07 (Tuesday) weight: 196.0 deadlift: 70kgx5x2, 120kg, 140kgx3, 170kgx2, 190kgx1, 220kgx1 237.5kgx1@7 247.5kgx1@8.5 # Kind of fast, but upper back caved. 238.5kgx1@10 # Failed thrice -- kept throwing up. 235kgx3@9 222.5kgx3@(8,8.5,9) # Pretty sure I'm trying to curl the bar on the ascent. close-grip bench: 45x10x2, 135, 185, 225 245x5@6 270x5@7 282.5x5@(8,9) # Well, that was fast. 2015-04-06 (Monday) weight: 196.4 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 # Heavy on back, fast up. 525x1@6.5 560x1@8 # All-time PR! 535x3@9 # Sloppy form, 3rd the best. 525x3@9.5 505x3@(8.5,9) # Sharp pain on top of left patella after. paused bench: 45x10x2, 135, 185, 225x3, 255x2, 285x1 140kgx1@6 152.5kgx1@8 # On the easy side. 147.5kgx3@9 143.5kgx3@9 140kgx3@(8,8.5,9) 2-count paused bench: 132.5kgx2@7 136kgx2@8 140kgx2@9 135kgx2@9 132.5kgx2@(8,7.5,8.5) 2015-04-04 (Saturday) weight: 194.4 ab roller: # from knees 0x97 # in 8 minutes (with interruptions from Sarah...) lat pulldown: 115x80 # in 8 minutes, not particularly strict prowler: 300x6 # 20:100 in 14 minutes. Last one sprinted in 10s. # Others were walks -- not tiring, much less death than normal. curl: 75x58 # in 8 minutes. french press: 72.5x58 # in 8 minutes. 2015-04-03 (Friday) # Forearms sore weight: 195.0 3-inch deficit deadlift: 70kgx5x2, 120kg, 140kg, 170kgx3 190kgx3@6 200kgx3@7 210kgx3@8 225kgx3@9 210kgx3@(8,9) 3-count paused bench: 45x10x2, 135, 185, 225x3, 245x3@5, 265x3@5 285x3@7 300x3@8 315x3@9 # Right shoulder on 3r. 307.5x2f@10 # Sarah forgot to count on last one, and I held it for too long. # Right shoulder hurts too much -- stopping. safety bar squat: # beltless 77, 77+90, 185+32, 225+32x5@5 255+32x5@6 275+32x5@6 295+32x5@7 310+32x5@(8,8.5,8,8.5,9) # This kills the erector spinae. 2015-04-02 (Thursday) weight: 194.4 pin squat: 55x5x2, 145, 235, 325x3@6, 345x3@6 # Feels terrible. Knees hurt. 365x3@6 385x3@7 405x3@9 # Breathed out at bottom of 3r. 425x3@9 400x3@(8,8.5,8,9) chain bench: 45x10x2, 135, 185, 225x3 # Tough. Right shoulder tight. 225+80x3@6 245+80x3@8 # BUT right shoulder shrugging excessively, very bad. # Dropping weight and trying again. 225x3@6 # Tried without chains, a little better control. 225+40x3@5 # Better shoulder. 245+40x3@6 265+40x3@7 280+40x3@8.5 265+40x3@8 265+40x3@8.5 # Shoulder not getting better, stopping. press: # Beltless 45x10x2, 95, 115, 135 155x5@7 165x5@(8,8,8.5,8.5,9) 2015-04-01 (Wednesday) weight: 193.2 ghd crunch: 0x110 # in 8 minutes, last rep almost failed, mostly in tens. chinups: 0x40 # in 8 minutes, 10 in first set, rest in triples or so. prowler: 290x6 # 20:100. Last in 15s. Uh, tough. curl: 75x50 # Death, mostly in anterior delt. french press: 72.5x50 2015-03-31 (Tuesday) # Tight lower back. weight: 195.0 deadlift: 70kg, 90kg, 120kg, 140kgx3, 170kgx2, 200kgx1 220kgx1@6.5 235kgx1@7.5 240kgx1@7.5 # Keep throwing up at bottom. 245kgx1@8 # A very strong rep! Fast. Great form. 237.5kgx3@9 232.5kgx3@9 225kgx3@9 # Forearms sore... bench: 20kgx10, 70kg, 90kg, 120kgx3 127.5kgx5@6 132.5kgx5@7.5 135kgx5@(8,8.5,9) sldl: # off 3" block, beltless. 135, 225, 275, 315x5@5 345x5@7 365x5@(8,8,8,8,9) 2015-03-30 (Monday) # Specialization Block. Yellow Jacket knee sleeves! weight: 193.6 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1 535x1@7 550x1@8 # Pretty fast - adductor pain. ~12 minute rest: Sarah upset. 520x3@8 535x3@9.5 # Very slow around sticking point. 515x3@8.5 515x3@9 500x3@9 paused bench: 45x10x2, 60kg, 100kg, 120kgx3, 140kgx1 155kgx1@8.5 # Listened to Mark, who said 6-7. 160kgx1@10 # Should not have listened to Mark. 145kgx3@8.5 147.5kgx3@9 142.5x3@8.5 140kgx3@9 pin bench: 100kgx3@5 120kgx3@6 127.5kgx3@7 135kgx3@8 140kgx3@9 137.5kgx3@9 135kgx3@8 135kgx3@9 132.5kgx3@9 # 4 HOURS! GODDAMN. 2015-03-28 (Saturday) weight: 195.2 ab roller: # From knees 0x100 # in 8 minutes lat pulldown: 105x84 # in 8 minutes prowler: 280x6 # 20:100 in 14 minutes. Tough. Last one took a lot out of me. # Hitting distance in ~15s. cable curl: 45x66 # in 8 minutes. tricep pushdown: 47.5x80 # in 8 minutes. Tricep too light. Lifter needs milk, badly! 2015-03-26 (Thursday) weight: 193.6 deadlift: # Eleiko bar. 70kgx5x2, 120kg, 140kgx4, 170kgx2, 190kgx1 210kgx1@6, 220kgx1@6.5, 230kgxf, 230kgx1@7 # Lower back rounded on the failed set. 240kgx1@7.5 # Switching to a power bar + straps: Eleiko chewed up enough. 220kgx4@8, 227.5kgx4@9 2-count paused bench: 45x10x2, 135, 185x4, 225x4, 245x4@5 265x4@7, 275x4@8, 285x4@8.5, 295x4@8 # Arched better? 305x3f # Good arch, worse leg drive? Tired? 2-count paused squat: 45x10x2, 135, 225, 315x3 365x4@7, 385x4@8, 405x4@9 # Down from last time ~20lbs, but in 3rd position. 2015-03-25 (Wednesday) weight: 193.8 ghd crunch: 0x100 # in 8 minutes, mostly in tens. chinups: 0x41 # in 8 minutes, mostly in triples. prowler: 270x6 # 20:100 in 14 minutes. Last set sprinted full distance in 12s. cable curl: 45x70 # in 8 minutes. french press: 67.5x60 # in 8 minutes. 2015-03-24 (Tuesday) weight: 193.8 paused bench: 45x10x2, 75kg, 90kg, 120kgx3, 130kgx2 140kgx1@6, 150kgx1@7.5 # On the easy side. 136kgx4@8, 140kgx4@9 303 tempo squat: 45x10x2, 135, 225, 315, 365x5@5.5 395x5@7, 410x5@8 # No compartment syndrome! close-grip bench: 45x10x2, 135, 185, 225, 245x5@6 265x4@7, 275x5@8 # Very soft 8... possibly a 7. 2015-03-23 (Monday) # "Lower Stress" weight: 193.8 squat: 45x10x2, 135, 225, 315x1, 405x1, 455x1, 495x1 # Right knee pain. 525x1@7.5, 475x4@8, 500x4@9 # Last set clearly a 9, great! 1-2r great, 3-4r came forward. slingshot bench: 45x10x2, 135, 225x4, 275x4@5 # Right knee pain. 305x4@6, 330x4@7, 340x4@8, 350x4@9 press: 45x10x2, 95, 115, 135 155x5@7, 160x5@7, 165x5@8 # Tough without belt. 2015-03-22 (Sunday) weight: 193.6 ab roller: 0x83 # in 7 minutes lat pulldown: 105x74 # in 7 minutes, mostly in groups of 5 rower: 7x6 # 20:120. OK endurance-wise, but back tight. cable curl: 37.5x60 # in 7 minutes tricep pushdown: 37.5x60 # in 7 minutes 2015-03-20 (Friday) weight: 194.0 3-inch deficit deadlift: 70kgx5x2, 120kgx4, 150kgx4, 170kgx4 190kgx4@7, 200kgx4@8, 215kgx4@8, 220kgx4@10 # Used straps. Lower back VERY rounded on last. 210kgx3f@10 # Lower back badly rounded on 4th, dropped. # No more: back doesn't feel stable at this point. close-grip floor press: # Shoulders hurt / tight. 45x10x2, 135x7, 185x5, 225x5@6 245x4@7.5, 265x4@9, 255x4@9 245x4@9 hip thrust: 135x8, 185, 225, 275x5@6, 295x5@6 315x5@7, 335x5@7, 365x5@7.5, 385x5@7.5, 405x5@8 # Really soft 8. 405x5@(8,9) 2015-03-19 (Thursday) weight: 192.6 chain squat: 45x10x2, 135, 225, 315x3, 315+80x3, 405+80x1 425+80x4@7.5, 445+80x4@8.5, 455+80x3f@10 # No control, no strength, fell forward. 425+80x4@9.5 # Kind of hurt back. 405+80x4@9 # Keep coming forward, can't focus on form, dizzy & hot. Dripping sweat. # If it were my programming, I'd go home at this point. chain bench: 45x10x2, 135, 135+80x4, 185+80x4@6 205+80x4@7, 225+80x4@7, 245+80x4@8.5, 250+80x4@9 240+80x4@(8,8.5,9), 235+80x4@9 # No more, god. seated db press: 25x7, 35x5@6, 45x5@7, 55x5@7, 65x5@7, 70x5@8 # Honestly 8 is pretty tough. Stabilizers. 70x5@(8.5,9) 2015-03-18 (Wednesday) weight: 192.6 ghd crunch: 0x80 # AMRAP in 7 minutes, mostly in sets of 10. chinups: 0x37 # AMRAP in 7 minutes, mostly in triples. rower: # Felt like sitting! 7x6 # 20:120. cable curl: 35x45 # in 7 minutes. Tough at end since not used to full contraction. cable french press: 72.5x45 # in 7 minutes supersetted with curls. 2015-03-17 (Tuesday) weight: 194.4 deadlift: 70kgx5x2, 120kg, 150kgx3, 170kgx1, 185kgx1 195kgx2f # Knurling tearing hands off. Eleiko. Use straps. 195kgx4@7, 212.5kgx4@8, 227.5kgx4@9 # All with straps. 215kgx4@9, 207.5kgx4@9 # Pulled a single at 207.5kg strapless just to check. Hurt hands quite a bit. 2-board close-grip paused bench: 45x10x2, 135, 185, 225, 255x3, 275x1 295x5@8.5 285x5@(8,8,8.5,9) 303 tempo deadlift beltless: 315x5@(8,9) # Due to compartment syndrome pain. 2015-03-16 (Monday) weight: 195.0 squat: 45x10x2, 135, 225, 315x3, 405x1 435x4@7 # Hurt right knee, right adductor, and back. 465x4@8, 490x4@8.5 # Last 2 reps borderline. 495x4@9 # Looked depthful. 475x4@9, 465x4@(8,9), 455x4@9 # Perfect! # Back feels like a right rib that just won't crack. paused bench: 45x10x2, 135, 185, 225x3, 255x1 275x4@7, 295x4@8, 305x4@8.5, 307.5x4@9 300x4@9, 295x4@9, 200x4@9, 285x4@9, 280x4@(8,9) # 3min rest before last. 3-count paused bench: 225x4@7, 245x4@8, 260x4@9.5 # Maybe 9.5? Just slow. Not really tough. 250x4@9, 240x4@9 # Flawless =) 2015-03-15 (Sunday) weight: 193.2 ab roller: 0x48 # AMRAP in 7 minutes. chest-supported row: 80x60 # AMRAP in 7 minutes. prowler: 240x6 # 20:120. Pretty easy: walked for 20s instead of sprinting. Spine held up. cable curl: 35x40 # in 7 minutes. Tough at end since not used to full contraction. cable french press: 67.5x40 # in 7 minutes supersetted with curls. # No conditioning Saturday due to back pain. 2015-03-13 (Friday) weight: 192.8 2-count paused-off-floor deadlift beltless: 135, 225, 315x5@6, 345x5@7, 375x5@7 405x5@8, 425x5@9 # Spine not feeling good. 415x5@9, 405x5@9 # Spine feeling even worse (when back flexed). slingshot bench: 45x10x2, 135, 225, 255, 285 315x5@7, 325x5@8, 335x5@9 # Left shoulder pain from pronation. 330x5@8.5, 325x5@9, 320x5@8.5, 315x5@(8,8,9) # 2min rest before last. 303 tempo squat: # Belted: Spine feels unstable beltless. 135x6, 225x6, 275x3, 315x3 # Hurt too bad: belt tearing skin off. 365x6@8, 385x6@8.5, 405x6@9 385x6@9 2015-03-12 (Thursday) # 75 degrees in gym weight: 193.0 2-count paused squat: 45x10x2, 135, 225, 315x3 335x5@7, 365x5@8 # Sarah says I did 6. 405x5@9, 395x5@9, 385x5@9 # Mid-back / lats super toasty. bench: 45x10x2, 135, 185, 205, 225x3, 245x1 265x5@7, 285x5@7.5, 300x5@9 295x5@9, 290x5@(8,9), 285x5@9 press: 45x10x2, 95x6, 115, 135x6@6 155x6@7.5, 165x6@8.5, 170x6@9 165x6@8.5, 165x6@9, 160x6@9 2015-03-11 (Wednesday) weight: 191.0 ghd crunch: 0x66 # AMRAP in 7 minutes. chinups: 0x38 # AMRAP in 7 minutes. Mostly in triples w/ stretch reflex. prowler: 240x6 # 20:100. Getting side stitches. Some runs run out of distance in 12s. cable french press: 67.5x40 # AMRAP in 7 minutes supersetted with the curls. curl: 75x40 # AMRAP in 7 minutes supersetted with the french press. flyes: 20x10x3 2015-03-10 (Tuesday) weight: 191.0 deadlift: 70kgx5x2, 120kgx4, 170kgx3@6 190kgx4@8, 200kgx4@8, 210kgx4@8 # No straps, but I keep throwing up in mouth b/w reps. # Callouses ripping on the 210, so using straps. 220kgx4@8.5, 225kgx4@9 # 10 min rest (waiting for Sarah). 220kgxf # Couldn't lift it off the ground. 213.5kgx4@9 # Back rounding. Trouble breaking off ground. close-grip bench: 70kgx6, 90kgx6, 100kgx6@6 110kgx6@7, 115kgx6@8, 120kgx6@9 117.5kgx6@9, 115kgx6@9 pendlay row: 135x6, 165x6@6 195x6@7, 210x6@7.5, 225x6@8, 235x6@9 # With some leg help... 230x6@9, 225x6@9 2015-03-09 (Monday) # Right Adductor Adhesion Gonna Tear weight: 194.0 squat: 45x10x2, 135, 225, 315x3, 405x1 # Feels loose and shitty. 435x4@7 # Right knee pain, right adductor pain. 460x4@8 # Less pain, not tight form. Lost hip drive. 480x4@10 # Bad form, very poor bounce. Last rep fell forward and dropped to zero velocity. # Hips went forward pretty immediately. 465x4@(8,8.5), 455x4@9 # Very hot, short of breath even between sets, poor form + bounce. paused bench: 45x10, 135, 185x4, 225x3, 255x1 275x4@7.5, 290x4@8.5, 302.5x4@9 295x4@8.5, 292.5x4@9.5, 287.5x4@9 2-count paused bench: 240x5@7.5, 255x5@8.5, 265x5@9 # First 4 very ez, then steep drop. 260x5@9, 255x5@9, 250x5@9.5 2015-03-07 (Saturday) ab roller: 0x60 # AMRAP in 7 minutes from knees. chest-supported row: 70x62 # AMRAP in 7 minutes. prowler: 190x4 # 20:100. Pretty easy, wasn't really trying. need to load up much more weight, # maybe 240-280, so it's less of a sprint. Not a lot of distance indoors. cable french press: 67.5x48 # AMRAP in 7 minutes supersetted with the curls. curl: 75x48 # AMRAP in 7 minutes supersetted with the french press. 2015-03-06 (Friday) weight: 192.4 3-inch deficit deadlift: # With straps 70kg, 120kgx4, 140kgx3@6, 160kgx3@6.5 180kgx3@6.5, 200kgx3@8, 210kgx3@8, 220kgx3@9 210kgx3@9 # Well that was quick, lol. Spine not too happy about being re-loaded. close-grip floor press: 45x10, 135, 185x4, 225x3@6, 245x3@7 265x3@8, 275x3@9 # Tough on upper chest! Right side sucking. 270x3@(8,8.5), 270x2f # Plates slid. 260x3@8.5 # Starting to really break down form, so stopping. hip thrust: 135x8x2 # Hell on lower back. Killing back, don't know form, sucks shit. # Doing reverse hyper instead. reverse hyper: 90x8, 180x8, 230x8@(6,7,8,8,8.5,8) # Feel it in upper glutes. 2015-03-05 (Thursday) weight: 191.6 chain squat: # Little chains on 14th link in. 135x5, 225x5, 225+80x4, 315+80x3@6 365+80x3@6.5, 405+80x3@7, 435+80x3@7.5, 455+80x3@8.5, 475+80x3@9 462.5+80x2@9, 450+80x3@9 chain bench: # Little chains on 36th link in. 45x10, 135, 135+72x4, 185+72x3@6 225+72x3@7, 245+72x3@7.5, 265+72x3@8, 275+72x3@9 # Right side greatly lagging. 265+72x3@9, 260+72x3@9 seated db press: 20x8, 35x8, 45x8@7.5, 50x8@7.5, 60x8@10 50x8@(8,8.5,8.5) # Good enough. 2015-03-03 (Tuesday) # With Jordan at BBBC. deadlift: 70kg, 100kg, 145kgx3, 180kgx3 195kgx4@7, 205kgx4@8, 215kgx4@9 # Jordan says @7. 220kgx4@9.5 # Definitely felt like 9.5... 215kgx4@9.5, 207.5kgx4@8, 212.5kgx4@9.5 3-board close-grip bench: 70kgx8, 100kgx8, 120kgx8 140kgx8@10 137.5kgx8@(8,9), 135kgx8@9, 132.5kgx8@9, 130kgx8@9 303 tempo deadlift: 60kgx8, 100kgx8@7, 130kgx8@8, 150kgx8@9 142.5kgx8@10 # Lower back cramping / compartment syndrame. Jesus that's hard. 2015-03-02 (Monday) weight: 193.0 squat: 45x10x2, 135, 225, 315x3, 405x1 430x4@7.5, 455x4@8.5, 480x4@9 # Feels different: less bounce. Rolled glutes yesterday. # Harder than last week's @9 I think. 455x4@(8,9) bench: 20kgx15x2, 70kg, 90kg, 110kgx3, 120kgx1 125kgx4@7.5, 130kgx4@7.5, 135kgx4@8.5, 136kgx4@9 132.5kgx4@9, 130kgx4@9 3-count paused bench: 100kgx3@7, 110kgx3@7, 120kgx3@9 117.5kgx3@(8,8,9), 113.5kgx3@(8,8,8,8,9) # 2 min rest before last. 2015-02-28 (Saturday) # GPP ab roller: 0x64 # AMRAP in 7 minutes from knees. chinups: 0x35 # AMRAP in 7 minutes. Tried a ladder: only got up to 4, then up to 3, then a smattering # of singles and doubles. prowler: 130x4 # 20:100. Actually measured time instead of distance. Should bump up weight. 180? # Sarah jogged along keeping time =) Last interval ran out of # distance, did turns like Mario Kart =) cable french press: 62.5x52 # AMRAP in 7 minutes supersetted with the curls. curl: 65x52 # AMRAP in 7 minutes supersetted with the french press. 2015-02-27 (Friday) 2-count paused-off-floor deadlift: 70kgx4x2, 120kgx4, 140kgx4@6 160kgx4@7, 170kgx4@8, 180kgx4@9 # First 3 very speedy, last strained. 170kgx4@(8,8,8.5,9) # Mid-back nice and toasty. slingshot bench: 20kgx10x2, 70kgx4, 100kgx4, 120kgx4@6 140kgx4@7.5, 150kgx4@8.5, 152.5kgx4@9 150kgx4@9, 147.5kgx4@(8.5,9), 145kgx4@(8.5,8,9) # 3 min rest before last. 303 tempo squat beltless: 135x7, 225x7@6, 315x7@(8,8) 330x7@8.5, 345x7@9 # Lower back giving out. 325x7@9 # Super tight/low-grade pain above sacrum mostly on left side. # Legs don't give a shit at all. 2015-02-26 (Thursday) 2-count paused squat beltless: 135x4, 225x4@6, 275x4@6.5, 315x4@7, 330x4@7, 347.5x4@8.5 355x4@8.5, 365x4@9 # Kept spine neutral, fixed low back pain. 345x4@(8,9) # Lower back so sad. Very tight. bench: 20kgx10x2, 70kg, 90kg, 110kgx3 127.5kgx4@9, 130kgx4@9 127.5kgx4@(8.5,7,8,8.5,9) # Took 3 min rest. Mostly hard in deltoids. press: 45x10, 95, 115, 135x3 155x7@8.5, 160x6f@10, 147.5x7@10 # Each rep from bottom, no hip drive. # Would be a lot easier if bounced at bottom. 2015-02-25 (Wednesday) # Conditioning weight: 190.0 ab roller: 0x60 # AMRAP in 7 minutes from knees. Mostly felt in triceps like LTEs, abs fine. # Resting on lower abs (on reverse hyper) hurts a little. chinups: 0x30 # AMRAP in 7 minutes, mostly in triples. prowler: 140x4 # 20:100. 4r took 40s, then right abs cramped and I lay on the floor for 6 minutes. cable french press: 62.5x45 # AMRAP in 7 minutes supersetted with the curls. curl: 65x45 # AMRAP in 7 minutes supersetted with the french press. 2015-02-24 (Tuesday) weight: 190.8 deadlift: 70kg, 100kg, 145kgx3, 180kgx1 192.5kgx4@7.5, 202.5kgx4@8, 212.5kgx4@9 200kgx4@(8.5,8.5,9) close-grip bench: 20kgx10x3, 70kgx5 95kgx7@7, 101kgx7@8, 107kgx7@8.5, 110kgx7@9 # Chest cramping. 107kgx7@9, 104.5kgx7@9 # Perfect! pendlay row: 135x7, 185x7@7, 195x7@8, 205x7@8, 215x7@9 210x7@9, 202.5x7@9 2015-02-23 (Monday) # Start of Jordan's programming. squat: 45x10x2, 135, 225, 315x3, 405x1 425x4@7, 450x4@7.5, 475x4@9 # No knee pain. 450x4@(8.5,8) # due to forced 10 minute rest due to shared equipment... 450x4@9 # Finally! paused bench: 20kgx10, 70kg, 90kg, 110kgx3, 120kgx1 127.5kgx4@7, 135kgx4@9 127.5kgx4@(8,7,8,8.5,8.5) # Caling it: maybe top set wasn't @9? Or bad form? 2-count paused bench: 100kgx4@7, 110kgx4@8, 115kgx4@8, 120kgx4@8.5, 125kgx3@9 117.5kgx4@8, 120kgx4@9 # Hired Jordan Feigenbaum to do programming over the Internet in RTS-style. 2015-02-22 (Sunday) prowler: 180x3f # 20:100. Too heavy, glutes/hams fatigued. 2015-02-20 (Friday) squat: 45x10x2, 135, 225, 275, 315x3, 365x2 405x8@(8.5,9,8.5) # Stay on mid-foot, not heels. Knees felt better as sets went on. deadlift: 135, 225, 315x3 415x8x3 2015-02-19 (Thursday) # Horrible day, no energy. No particular reason. press: 45x10x2, 95, 115, 135, 155x3 172.5x7f # Too heavy by far. 170x7f # Well, crap. 165x6f # Well fuck. bench: 20kgx10x2, 70kg, 90kg, 110kg, 120kgx3, 130kgx3@8 # Very bad. 140kgx3@10 # Fucking horrible. Sarah called it: right side pronating again. # No point in continuing. 2015-02-17 (Tuesday) squat: 45x10x2, 135, 225, 275, 315x3, 365x2, 405x1 425x8@(10,10,10) # Tough. deadlift: 225, 315 385x8@7 # OK. Lower back a little unhappy. 2015-02-16 (Monday) # Sarah's Birthday! # Doing squats tomorrow on 8/5/2. So nothing really today. chinups: 0x5, 50x(1,2,3,4,1,2,3,4) # 4s couldn't touch chest on 4r. 0x(10,8) # Very hard after bench yesterday! Forearms very tight. 2015-02-15 (Sunday) bench: 20kgx10x2, 70kg, 90kg, 110kg, 120kgx3 130kgx8x3 # Very strong PR! 3r8s giving out on right: using the angled bench. wide-grip paused bench: 120kgx6@8.5 # Didn't even slow down! 120kgx5@8.5 # Keeping away from death. Adding volume slowly. lying tricep extension: 120x(10,10,10,9) # 4s right side failing as usual. Took lots of rest: 4-8 minutes. 2015-02-13 (Friday) squat: 45x10x2, 135, 225, 275, 315x3, 365x2, 405x1 475x5@10 # Most reps good, 5r shifted to left side but recovered. # Narrower stance, more vertical back. Still good hip drive. Nice! # This is what I expected. deadlift: 245, 315, 405x3, 455x1 495x2@(8.5,8.5) # Felt GREAT. Last strapless. deficit deadlift beltless: 405x6x3 # Keep volume, lower weight (no ramp). Feels really good on mid-back # in a way that normal DLs don't. Last set the fastest. # Low back by hip liek whoa doe. 2015-02-12 (Thursday) bench: 20kgx10x2, 70kg, 90kg, 110kg, 120kgx3, 130kgx3, 140kgx2 150kgx3@10 # No spring out of bottom. Looking like a regression since December, honestly. press: 45x10x2, 95, 115, 135 160x8x3 # All but last rep strict. Last used hip. tricep pushdown: 62.5x10x4 2015-02-11 (Wednesday) squat: 45x10x2, 135, 225, 275, 315x3 365x5x2 # Wobbly & tough. On camera looks fine. 2015-02-10 (Tuesday) # Very Tired From Monday Squats press: 45x10x2, 95, 115, 135, 155x3, 175x1, 185x1 195xf # Uh... well, I'm pretty damn tired here. 195xf # Not even reaching chin. No push. 185x1f # OK, that's a very bad sign. Probably should take next week as deload. chinups: 0x5, 45x(1,2,3,4,1,2,3,4) # = 20. Ladder. OK, but tough on anterior delt. # No tricep work: focus on healing. 2015-02-09 (Monday) squat: 45x10x2, 135, 225, 275, 315x3, 365x2, 405x1 455x5@(10,10,10,10) # With wider stance: felt more in glutes, until it became too heavy # and suffered from breakdown. Totally to end, # completely destroyed. Way too heavy, I think. Dammit. 2015-02-08 (Sunday) # NO-Xplode Sample Preworkout weight: 192.8 # After breakfast. bench: 20kgx10x2, 70kg, 90kg, 110kg, 120kgx3, 130kgx3 # Feels very light today. 141.0kgx4@(9,8.5,10,10,10,9.5) # Lower abs super sore from Friday ab roller. # Hitting too low? Hard 2/3 of the way up. Sarah # says right shoulder pronated on 4s4r and 5s4r. # 6s much better: hit higher (mid-sternum) # and cued back tight. paused wide-grip bench: 120kgx5@10 lying tricep extension: 115x10x4 # No Saturday prowler: raining all weekend. 2015-02-06 (Friday) squat: 45x10x2, 135, 225, 275, 315x3, 365x2, 405x1, 455x1 # Feels slow. 485x3@10 # 3r a zero velocity grind. Sarah says I dropped more slowly to avoid the pain # from the new belt compressing/tearing my left lovehandle. The wider stance also # feels harder than normal, and I don't think I leaned over enough to get # good hip drive due to it being heavy. Knees felt completely fine, # and it was stable on the ascent. deadlift: 135, 225, 315x3, 405x1 445x5@9, 435x5@9, 425x5@8.5 # Last set strapless. ab roller: # Careful: DOMS affecting Sunday bench. 0x10 # From knees. 0x5x2 # From toes. Mostly tough in lower back... probably doing it wrong. 2015-02-05 (Thursday) paused bench: 20kgx10x2, 70kg, 90kg, 100kgx4, 110kgx3, 120kgx2, 130kgx2, 140kgx1 153.5kgx1f # 2r attempt got no lift: poor leg drive / bad arch. 151kgxf # Horrible regression. Felt fine, just weak. # No strength in bottom position at all. It went up about halfway, # and then I gave up beacuse clearly wasn't getting 2 reps. press: 45x10, 95, 115, 135 160x(8,8,8@10) # Completely strict. Poor shoulders! tricep pushdown: 62.5x10x4 # Still easy. Left elbow tendon clicking. 2015-02-04 (Wednesday) weight: 192.8 squat: 45x10x2, 135, 225, 275x3 315x5x2 # Widened stance to use hips better. Tough. Bottom of patella feeling tight. # Takes pressure off quads. prowler: 280x6 # 50'. 7:50. OK weight, but totally winded. 2015-02-03 (Tuesday) press: 45x10x2, 95, 115, 135, 155x3, 175x1 190x4f # No push on 5r. 187.5x5x2 # 1s toppling side to side. paused wide-grip bench: 20kgx10x2, 70kg, 90kgx4, 100kgx3, 110kgx2 120kgx6 # Only one set, although it was fine: don't want to destroy Thursday. chinups: 0x5, 40x(1,2,3,4,5,1,2,3,4,5) # = 30 total. 10s5r epsilon away from touching. cable french press: 72.5x10x4 # Felt about the same (a little harder) than the 135 at 24HR Fitness. 2015-02-02 (Monday) squat: 45x10x2, 135, 225, 275, 315x3, 365x2, 405x1, 435x1 450x5x4 # 1-2s good hip drive. 3s belt pinching fat on left, kept going forward. # 15 minute rest. 3-count paused-at-knees deadlift beltless: 135, 225, 315x1 375x3x3 2015-02-01 (Sunday) # Headache + Sleep after 7 hours of moving yesterday bench: 20kgx10x2, 70kg, 90kg, 110kg, 120kgx3, 130kgx1 140kgx4x6 # Very strong! Much better than last week. lying tricep extension: 15x15, 65x10, 115x10x4 # 4s10r dying on rhs. 2015-01-30 (Friday) squat: 45x10x2, 135, 225, 275, 315x3, 365x2, 405x1, 435x1 455x4x3 # Very quadded. Form feels shitty: back sore from chins. deadlift: 182.5kgx(8,8,8@9.5) # WELL THAT WAS TOUGH 2015-01-29 (Thursday) weight: 192.6 paused bench: 20kgx10x2, 70kg, 90kg, 100kgx3, 110kgx3, 120kgx2, 130kgx1, 140kgx1 152.5kgx2@10 # 1r great, 2r pronation on right. # But that was a 6lb jump: too much, obviously! 151kgx(2,1f) # 2s1r pronated on right, then right side couldn't do anything. # This looks like progress, but it's hard to tell... press: 45x10x2, 95, 115, 135 160x(8,8,8@9) tricep pushdown: 57.5x10x4 # Easy. 2015-01-28 (Wednesday) prowler: 260x6 # 50', 10:50. 2015-01-27 (Tuesday) press: 45x10x2, 95, 115, 135, 155x3 170x(8,8,8@8) # Most reps without hips. 3s w/hips. chinups: 0x5, 35x(1,2,3,4,1,2,3,4,1,2,3,4) # Ladder = 30. cable french press: 135x10x4 # Real weight, Sarah tested VS bodyweight. 2015-01-26 (Monday) weight: 191.2 squat: 45x10x2, 135, 225, 275, 315x3, 365x2, 405x1 420x8x3 # Ass thoroughly fatigued. 3-count paused-at-knees deadlift beltless: 135, 225, 315x3 370x3x3 # Tough on erectors. Shaking. 2015-01-25 (Sunday) prowler: # in the morning, 9AM 220x7 # 50', 10:50. only last 2 sprints tough. bench: 20kgx10x2, 60kg, 80kg, 90kg, 100kgx3, 110kgx1, 120kgx1, 130kgx1 # Extremely tired. Poor sleep and prowler. Even warmups feel very heavy. # Dropping to 6x4. 140kgx4x4 # Too tired today. Don't want to get injured, and right shoulder is # pronating when I get fatigued. Falling asleep. lying tricep extension: 15x10, 65x8, 110x10x4 # No training Saturday: apartment hunting. 2015-01-23 (Friday) weight: 194.4 squat: 45x10x2, 135, 225, 275, 315x3, 365x2, 405x1, 425x1 445x5@(8,8,9.5) # 1s good. No pain, less sinus pressure than last week. # After 2s, left knee pain under & medial to patella. # 3s good but hard. Good progress! Failed 445x5 after 3r # not long ago. beltless deadlift: 135x8, 225, 315x3, 405x1 475x2@(7,8,8) # Maybe +10 or +15 next cycle? (8/5/2) deficit deadlift beltless w/straps: # Following BBSM (2-3)x(4-6) to one top set. 405x6@7 425x6@9 # Forearms somehow hurting a little? 445x5@9 # Back popping / cracking every which way between sets, so not pushing it. # Big lower back pump. 2015-01-22 (Thursday) bench: 20kgx10x2, 60kg, 80kg, 90kg, 100kgx3, 110kgx1, 120kgx1 130kgx7f # Actualy finished the 8r, but right tricep gave out. 127.5kgx8x2 # Tough, to end, right side failing first. press: 45x10x2, 95, 115, 135x3 157.5x8x3 # Surprisingly OK. tricep pushdown: 47.5x10, 52.5x10x3 # No training Wednesday: apartment hunting. 2015-01-20 (Tuesday) weight: 193.0 press: 45x10x2, 95, 135, 155x3, 175x1, 185x1, 195x1 205x1f 200x2x3 # 3s the best, rose evenly & close. chinups: 10x5, 35x5x3 # OK. 5min rest. Shoulder-width grip easier. cable french press: 60x(10,10,10,10@5) # Way, way too easy. 2015-01-19 (Monday) squat: 45x10x2, 135, 225, 275, 315x3, 365x2 415x8x3 3-count paused-at-knees deadlift: 365x(3,3,3@7) 2015-01-18 (Sunday) bench: 20kgx10x2, 60kg, 80kg, 90kg, 100kgx3, 110kgx1, 120kgx1, 130kgx1 138.5kgx5x5 # 1-2s5r tough, shoulder motion. 3s good. 4s torso twisting to move # / pronate right shoulder. 5s much better, but still a form # breakdown on 5r. Arched harder. lying tricep extension: 15x10, 65, 110x(10,10,10,8) 2015-01-17 (Saturday) prowler: 200x7 # 50', 10:50. Heavy panting. preacher curl machine: 85x10x4 # Gotta stop doing this thing. 2015-01-16 (Friday) squat: 45x10x2, 135, 225, 275, 315x3, 365x2, 405x1, 425x1 440x5@(8.5,9.5,10) # Very high sinus pressure from 3-5r on each set. deadlift: 425x5@(7,8,9) 2015-01-15 (Thursday) # Bench Doubles weight: 193.6 paused bench: 20kgx10x2, 60kg, 80kg, 90kg, 100kgx3, 110kgx1, 120kgx1, 130kgx1, 140kgx1 150kgx2x3 # Good! Right shoulder tired on 3s2r. press: 45x10x2, 95, 115, 135x3 157.5x8x3 tricep pushdown: 62.5x10x4 # Using the wooden balls on rope thing. Should try with the bar next time # to keep shoulders back: and probably lower weight. 2015-01-14 (Wednesday) squat: 45x10x2, 135, 225, 275, 315x3 365x5x2 # No knee pain, and very fast! 2015-01-13 (Tuesday) press: 45x10x2, 95, 115, 135, 155x3, 175x1 185x5x3 # Tough. ~13min rest. Actually feeling winded. chinups: 10x5, 30x5x3 # Pretty easy. cable french press: 55x10x4 preacher curl machine: 95x(10,10,4f) # ~2min rest. 2015-01-12 (Monday) weight: 195 squat: 45x10x2, 135, 225, 275, 315x3, 365x3 405x8x3 # Well that was tough. 1s8r felt a little hard. 2s7-8r hard. # 3s 4-8r hard. 15min rest. deadlift: 135, 225, 315x3 365x8 2015-01-11 (Sunday) bench: 20kgx10x2, 60kg, 80kg, 100kg, 110kgx3, 120kgx1, 130kgx1 137.5kgx5x5 # 5rs had a form breakdown on right side, like last week, but no more flu, # so it's stronger. lying tricep extension: 15x10, 65 105x10x4 2015-01-10 (Saturday) chest-supported row: 45x10, 90x(10,10,10,10@7) prowler: 180x7 # 50'. 10:50. Tough. preacher curl machine: # On a machine at 24HR Fitness. 95x(10,10,8f) 2015-01-09 (Friday) # Good knees + Sarah DL Program weight: 193.6 squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2, 405x1 435x(5,5,5@9) # Hip centered. Slow and kind of hard on lower back, but fine on knees. deadlift: 135x8, 225, 315x3 385x8 # +5% from Monday, very easy. 365x8x2 # Drop 5% 2015-01-08 (Thursday) # Trying 8s. bench: 20kgx10x2, 60kg, 80kg, 90kg, 100kgx3, 110kgx3 125kgx(8,8,8@8) # Good weight choice. Trynig 8s to bring up the 5s. No pains. tricep pushdown: 42.5x10@5, 57.5x10x4 2015-01-07 (Wednesday) # Left Knee Hurting squat: 45x10x2, 135, 225, 275x3, 315x3 365x5x2 # With huge break and lot sof knee pain, inferior to left patella. # Even hurt with bodyweight. Sarah thinks my hip is translated like # 2" to the left. very hard to keep it centered, but that does seem # to resolve the knee pain. 2015-01-06 (Tuesday) weight: 194.2 press: 45x10x2, 95, 115, 135, 155x3 165x8@(9.5,10,10) # Good weight choice. chinups: 0x(10,10,10,10,8f) french press: 25x10, 35x10, 50x10@6 cable french press: # Harder than DB version. 57.5x8x3 2015-01-05 (Monday) # Trying 8s. weight: 194.2 squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2 385x8@(8,8.5,8.5) # OK. 10min rest. deadlift w/straps: 135, 225, 315x3 365x8@7 330x8@(6,6) # 2s done without straps and actually felt better than with. reverse hyper: 90x10x3 2015-01-04 (Sunday) # Birthday! Sick. weight: 194.2 bench: 45x10x2, 135, 185, 205, 225, 245x1, 275x1 300x5x4 # Each 5r very difficult, complete form breakdown. # Probably from sickness + no creatine. # Nothing Saturday: 100.0 fever. # Nothing Friday: 102.0 fever. 2015-01-01 (Thursday) # Worried about left shoulder pain weight: 194.2 bench: 45x10x2, 135, 185, 205, 225, 245x1, 275x1, 295x1 315x3@9.5 # 2 weeks ago was 325: left shoulder is OK. 300x3 # Left shoulder hurting again before/after set. Stopping. 2014-12-31 (Wednesday) # Very sick with flu squat: 45x10x2, 135, 225, 275x3, 315x3 365x5x2 # Extremely sore all over legs. press: 45x10x2, 95, 115, 135, 155x3, 175x1, 185x1 197.5x(3,3,2f) # Supposed to be the rest of yesterday's. 2014-12-30 (Tuesday) # Sick + Forgot Creatine lol press: 45x10x2, 95, 115, 135, 155x3, 175x1, 185x1 197.5x(3,3,3@10) # All sets difficult. Much harder than last week's. 187.5x3@(9,9,9.5,10) # 3s benched. curl: 45x7, 70x10@7, 95x10@9 # Back involvement. Kept elbows at sides. 2014-12-29 (Monday) # @Home squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2 405x5@8, 425x5@9, 445x5@10 405x5@(9,10) 2014-12-28 (Sunday) weight: 193.0 bench: 20kgx10x2, 60kg, 80kg, 90kg, 100kgx3, 110kgx1, 120kgx1, 130kgx1 135kgx5x5 # OK, but left shoulder feels like it's moving over a tendon and hurts. # Pronation of the forearm causes the pop. chinups: 0x8, 35x(5,5,4f) # With ~4min rest. 3s5r got mm away from touching chest. 0x4f lying tricep extension: 15x10, 65x5 105x8@6 # Test for 8RM. 120x10@10 # To muscular failure in anterior delts, apparently. Last 2 reps pressed out. curl: 65x15@6 # Hurts left shoulder (tightness) in the same way bench feels tight. # Shoulders fatigued first. Good idea to train it up. 2014-12-26 (Friday) # Mid Back Tightness / Needs Cracking squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2, 405x1, 435x1, 455x1 475x3 # Very easy. Kept on heels. Zero knee pain. Used quads a lot, but I think form # was still good. Thinking about trying that 2-week TM run to relax ligaments... halting deadlift: 135, 225, 315x3, 365x2, 405x1, 455x1 # Decided not to do haltings with non-round plates: no way am I getting 8. deadlift: 495x1@8.5 # A little slow. Sarah called RPE. 515x1 # PR! Very easy. Solid result: maybe the haltings are working after all. # No bench Thursday due to Christmas. 2014-12-24 (Wednesday) # Less Knee Pain / No Creatine squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2 405x5 # Easy. Figure I'll try a ramp. 425x5 # Also easy. 445x5 # DEATH GRIND. Had to fart, and I think that messed up form badly. 2014-12-23 (Tuesday) # 24HR Supersport in San Diego press: 45x10x2, 95, 115, 135, 155x3, 175x1, 185x1 195x(3,3,3,3,3,3@8) # Very easy: probably from no squats yesterday. 140x10x3 # 3-4 min rest. Tough at end! curl: 70x8x3 # Tough. 2014-12-22 (Monday) weight: 194.4 # Left knee (inferior to patella) gave sharp pain at bottom: didn't squat =(. romanian deadlift: 135, 225, 315x3, 405x1, 455x1 480x5x3 # Very hard on lower back due to fatigue from rack pulls. 2014-12-21 (Sunday) bench: 20kgx10x2, 60kg, 80kg, 90kg, 100kgx3, 110kgx1, 120kgx1, 130kgx1 133.5kgx(5,5,5,5,5@9.5) # Left shoulder hurting a bit. Pretty slow. chinups: 0x8, 30x5x3 lying tricep extension: 45x10, 95x15x3 # Tired toward the end, and right shoulder acting up, # but no LTE on Thursday due to Christmas. 2014-12-19 (Friday) weight: 195.4 squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2, 405x1, 435x1 470x3 # Pain-free PR! Left knee inferior to patella giving a sharp pain between sets, # but fine during. rack pull: # off blocks, with DL slippers. 135, 225, 315, 405x3, 495x1, 535x1 565x5x2 # 1s good, felt mostly in mid + lower back. # 2s 4-5r more bent over (flexion in back) than normal & 5r almost hitched. # Very cold in the gym! Hands freezing. 2014-12-18 (Thursday) bench: 20kgx10x2, 60kg, 80kg, 90kg, 100kgx3, 110kgx1, 120kgx1, 130kgx1, 140kgx1 147.5kgx3x3 # 1-2s good, 3s grindy. chinups: 0x5, 25x5x3 lying tricep extension: 15x15, 45x10, 90x15x3 # OK. 2014-12-17 (Wednesday) squat: 45x10x2, 135, 225, 275x3, 315x3 365x5x2 # Tough. Glad I'm not doing linear. Tendons OK, but inner knees hurt some. 2014-12-16 (Tuesday) # Kevin's Birthday =) press: 45x10x2, 95, 115, 135, 155x3, 175x1, 185x1 192.5x3x6 # Tough toward end: headache from storm. 140x10x3 # Paused at bottom, no hip. 2014-12-15 (Monday) # At Home / 24 (PC) weight: 192.8 squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2, 405x1 440x5x3 # Kept head down & chest up: good sets. power clean: 45x1x10, 95x3x3 135x3x5 # Pretty easy, minimal arm pulling. 2014-12-14 (Sunday) weight: 194.6 bench: 20kgx10x2, 60kg, 80kg, 90kg, 100kgx3, 110kgx1, 120kgx1, 130kgx1 132.5kgx5x5 # OK, but clicking/dull pain in left posterior delt. # Feels like it's moving around something. chinups: 0x8, 25x(7f,4f4f) lying tricep extension: 15x15, 45x10, 85x15x3 # Tough. 2014-12-12 (Friday) squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2, 405x1 465x3 # No pain! Slow, though. Right knee jolted forward at bottom of 3r. 455x2f # No drive at bottom of 3r. Got bounce, but kne moved forward and shifted # forward or something. Tried to lean over more and that probably # didn't help. Keep working on form. Film! halting deadlift: 135, 225, 315x3, 365x2, 405x1, 455x1 485x8@10 # Only one set: extremely tough, basically to failure. Last time was # easy, so having an off-day or something. Calling it here. # Upper back was very strong the whole set. 2014-12-11 (Thursday) bench: 20kgx10x2, 60kg, 80kg, 90kg, 100kgx3, 110kgx1, 120kgx1, 130kgx1, 140kgx1 146kgx3x3 # Tough but better shoulders than last week. # Left pec insertion on arm (?) a little painful for the past few days. chinups: 0x5, 25x(7f,5f) # Tired. 2014-12-10 (Wednesday) squat: 45x10x2, 135, 225, 275x3, 315x1 365x5x2 2014-12-09 (Tuesday) press: 45x10x2, 95, 115, 135, 155x3, 175x1, 185x1 190x3x6 # Tough. Need good hip drive. 135x10x3 # Paused at bottom. 2014-12-08 (Monday) squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2, 405x1 435x5x3 # 1s painful in right quad tendon; others OK. romanian deadlift: 135, 225, 315x3, 405x1, 455x1 475x5x3 # OK. Back sore day after (upper). 2014-12-07 (Sunday) # Sick weight: 195.8 bench: 20kgx10x2, 60kg, 80kg, 90kg, 100kgx3, 110kgx1, 120kgx1 131kgx5x5 # Strongest when hitting sternum! chinups: 0x5, 25x(8,7f) # 1s very tough. 2014-12-05 (Friday) # No Creatine lol squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2, 405x1 425x5x3 # Real damn hard on the last reps. Under patella (inferior) tendon pain. rack pull: 135, 225, 315, 405x3, 495x1, 525x1 555x5x2 # Quite easy. 2014-12-04 (Thursday) # Portland 24HR Bench bench: 45x10x2, 135, 185, 205, 225x3, 255x1, 275x1, 295x1 320x3x3 # No chalk & shitty bench -> grip slipping everywhere, stayed badly in shoulders. lying tricep extension: 25x15, 50x10, 85x15x3 # Assuming bar = 25. 2014-12-02 (Tuesday) # Hilton Gym lol smith machine seated press: # Assuming bar = 0, but it should actually be negative... 90x10, 115 # Tough from pause. 140x5x5 # Pretty tough. Felt like an LTE. 2014-12-01 (Monday) # Morning: Rushed Before Portland Trip squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2 405x6x3 # Tough to get 6rs. romanian deadlift: 135, 225, 315, 405 470x5x3 # Right rib pain after popped back on sink. Persists. 2014-11-30 (Sunday) # TEXAS METHOD START weight: 195.0 bench: 20kgx10x2, 60kg, 80kg, 90kg, 120kgx3, 110kgx1, 120kgx1, 130kgx1 130kgx5x5 # Pretty tough. From linear. chinups: 0x5, 25x(8,7f) lying tricep extension: 15x15, 45x10, 80x15x3 2014-11-28 (Friday) # TIRED BACK FROM BENCH squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2, 405x1, 435x1 465x4 # Pretty easy, but 4r was a little quadded, and it felt like right quad tendon # would hurt with another rep, so stopped at 4. No pain. halting deadlift: 135, 225, 315x3, 365x2, 405x1, 445x1 475x8x2 # 1s very strong. Minor lower back rounding? 2s wore belt tighter & lower: # pain above right groin on a number of reps where back was less extended. # Still otherwise not hard. 2014-11-27 (Thursday) bench: 20kgx10x2, 70kg, 80kg, 90kg, 100kgx3, 110kgx1, 120kgx1, 130kgx1 140kgx5 # Misloaded. 142.5kgx5x2 # Pretty fuckin tough m8 # Left shoulder clicking & feels very tight anteriorly. chinups: 0x3, 25x(6f,5f) # Worse than Sunday. But tired. 2014-11-26 (Wednesday) squat: 45x10x2, 135, 225, 275x3, 315x3 365x5x2 # QUITE painful in left knee (medial, inferior). 2014-11-25 (Tuesday) # Energetic! Woke up early. press: 45x10x2, 95, 115, 135, 155x3, 175x1, 185x1 187.5x3x6 # Pretty easy this week. Some right knee pain. 135x10x3 # Bouncing at bottom. kroc row: 45x10, 80, 110x15x1 # Tough. Right inner elbow not feeling good. 2014-11-24 (Monday) weight: 195.2 squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2, 405x1 445x5x2 # Squatting wide. 1s painful eccentrics + no bounce. # 2s no pain & great bounce: left hamstring cramp/relax on 5r, not great. # Stopped to resolve achy left knee. romanian deadlift: 135, 225, 315x3, 405x1 465x5x3 # Pretty tough. Lower back really has to try. Time for +5! 2014-11-23 (Sunday) bench: 20kgx10x2, 60kg, 80kg, 90kg, 100kgx3, 110kgx1, 120kgx1, 130kgx1 141kgx5x3 # Good shoulder + back. Getting quite tough. chinups: 0x3, 25x7fx2 lying tricep extension: 15x15, 45x10, 80x15x3 flyes: 25x3, 50x10x3 # More like ultra-wide bench. No 55lb DB. 2014-11-22 (Saturday) chest-supported row: 45x10, 90x10, 125x3 155x8x3 # Tough. Maybe too much rear delt? 2014-11-21 (Friday) weight: 194.8 squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2, 405x1 440x5x3 # Pretty damn tough. Poor bounce & slow due to bracing for knee pain. # Only a little pain, but VERY achy. rack pull: 135, 225, 315x3, 405x2, 495x1, 525x1 545x5x2 # No chalk: straps kept slipping. Both sets were a triple, hand wipe, # and a double. At 24 from lowest pin with slippers. 2014-11-20 (Thursday) bench: 45x10x2, 60kg, 80kg, 90kg, 100kgx3, 110kgx1, 120kgx1, 130kgx1 140kgx5x3 # Great! 3s tired: 3s5r lockout issue on right. Lat too squeezed? chinups: 0x3, 20x8x2 # Awesome Work Great Job lying tricep extension: 15x15, 45x10, 75x(15@7,15@7.5,15@8) # Pretty easy. flyes: 25x10, 50x10x3 # Nothing Wednesday: Stanford Lecture + Yahoo + Tired + Migraine. 2014-11-18 (Tuesday) press: 45x10x2, 95, 115, 135, 155x3, 175x1, 185x1 185x3x6 135x8x3 2014-11-17 (Monday) squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2, 405x1 435x(5,6,5) # Quite a bit harder than Friday's. 2s accidentally did 6. # Knee pain on left knee beneath patella. RDLs? Feels tough. romanian deadlift: 135, 225, 315, 405x1 455x5x3 # A little tough. Lots of back work lately. 2014-11-16 (Sunday) weight: 195.6 bench: 20kgx10x2, 60kg, 80kg, 90kg, 100kgx3, 110kgx1, 120kgx1, 130kgx1, 135kgx1 138.5x5x3 # 1s OK. 2s falling off bench. 3s falling off bench again. Shoulder problem. chinups: 0x3, 20x8x2 lying tricep extension: 45x10, 75x15x3 # Easy. flyes: 25x10, 45x10x1, 50x10x2 2014-11-14 (Friday) # Back Still Tired From Wednesday squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2, 405x1 425x(5,5,5@8) # No knee pain! Tough in hips. Knees VERY achy after, # from sumo on Wednesday. halting deadlift: 225, 315x3, 365x2, 405x1 465x8x2 # Probably a little too heavy: can't stay over it well. Lots of rounding. # But not too bad. Didn't realize last time went up by 30: keep # going up by 10 from here, and try less to stay out over the bar. 2014-11-13 (Thursday) bench: 20kgx10x2, 60kg, 80kg, 90kg, 100kgx3, 110kgx1, 120kgx1 137.5kgx5x3 # 1s great. 2s insufficient rest. lying tricep extension: 45x10, 65x15x3 # Much easier. No pain. flyes: 25, 45x10x2, 50x10x1 # OK. Eccentric tough on biceps. chinups: 15x8x2 # Not bad =) 2014-11-12 (Wednesday) # Recovery weight: 197.2 squat: 45x10x2, 135, 225, 275x3, 315x3 365x5x2 sumo block pull: 135, 225, 315x3, 365x3, 405x3 455x3 # Fell back on 2r, forward on 3r. Tough to balance! 495x3 # Hella easy. Get DL slippers. Knees feel a bit achy. 2014-11-11 (Tuesday) press: 45x10x2, 95, 115, 135, 155x3, 175x1, 185x1, 195x1@10 182.5x(3,3,3,3,3,6f) kroc row: 45x10, 80 110x15x1, 90x20x2 # No 85 DB. Pissed off lower back. 2014-11-10 (Monday) squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2 405x5x3 # No pain! romanian deadlift: 135, 225, 315, 365x3, 405x1 445x5x3 # Still pretty easy. Aren't these strictly easier than rack pulls? 2014-11-09 (Sunday) bench: 45x10x2, 135, 185, 205, 225x3, 245x1, 265x1, 285x1 136kgx5x3 # Not tough but shoulders moved due to Joey overhead: # couldn't look at a fixed point. chinups: 15x(8,8) # 7 min rest. Tough, but got it! lying tricep extension: 15x15, 65x15x3 # Mostly pain-free! Tough on neck, weirdly. 2014-11-08 (Saturday) chest-supported row: 45x10, 90x10, 115x3 145x8x3 # Tough. 2014-11-07 (Friday) # ACE Bandage Squats squat: # With ACE bandages 45x10x2, 135x5x2, 225, 275x3, 315x3 # All filmed & good. 365x5x3 # A little tough, minor knee pain on eccentric. # Video shows knee moving laterally at bottom on concentric. # ACE bandage came off on 2s, but stayed in hips better: less pain. # 2s5r forward knee at bottom. 3s knees less stable. Analyze. rack pull: 135, 225, 315, 405, 455x1, 495x1 535x5x2 # At 24hr fitness, so at top of tibia. 2014-11-06 (Thursday) weight: 194.8 bench: 45x10x2, 135, 185, 205, 225x3, 245x1, 265x1 135kgx5x3 # Leg drive hurts right knee quad tendon. Pretty OK. Still no shoulder pain. # ACE bandage on right knee eliminates pain. flyes: 25, 45x10x3 # Still very easy. Elbows very bent. chinups: 10x(8,8) # 1s low energy. Progress to 15 on Sunday! =) # No training Wednesday due to right quad tendinitis healing. 2014-11-04 (Tuesday) press: 45x10x2, 40kg, 60kg, 70kgx3, 80kgx1, 85kgx1 90kgxf # Didn't reach top of head. No energy. 90kgxf # Again couldn't even move it. 182.5x(3,2f,3) # Too fatigued in traps from RDLs? # Calling it. Right side lagging significantly. Too tired. kroc row: 45x10, 80x10 105x15x1 # LHS much harder. Grip slipping. 80x20x2 2014-11-03 (Monday) squat: 45x10x2, 135, 225, 275x3, 315x3 # Hurt, so didnt do more. Going to let right knee rest by laying off squats # for a while. Probably at least as long as it took to cause the damage. romanian deadlift: 135, 225, 315, 365x3, 405x1 425x5x5 # Bumped up volume since no squats. Maybe a bad idea: underside of left # patella giving minor pain after 4s. 2014-11-02 (Sunday) # Back very sore. weight: 196.0 bench: 45x10x2, 135, 185, 205, 225, 245x2, 265x1, 285x1 133.5kgx5x3 flyes: 25, 40x10x1, 45x10x2 chinups: 10x(8,8) # Repeat once before progression. 2014-11-01 (Saturday) chest-supported row: 45x10, 90x10, 115x3 140x8x5 # Feeling very easy today. reverse hyper: 90x15x3 # Back feels even tenser after. Maybe need more weight? 2014-10-31 (Friday) squat: 45x10x2, 135, 225, 275x3, 315x3 365x(8,8,8@7) # A little fatigue. Minor tendon pain the day after. Minor. halting deadlift beltless: 135, 225, 315x3, 405x1 445x8x2 # Beltless due to groin pain. Pretty OK. deadlift: 445x1 # Just to make sure I can =) 2014-10-30 (Thursday) bench: 45x10x2, 135, 185, 205, 225x3, 245x1, 275x1 132kgx5x3 # REALLY good form, and I felt like I could push. 1) Sink shoulders at top, # 2) Look straight up, 3) Tight. Winds up hitting around nipples. flyes: 25, 40x10x2, 45x10x1 chinups: 10x(8,7f) # 2s couldn't touch 8r, but a hair away. 2014-10-29 (Wednesday) # Tendinitis Rehab + Form Work squat: 45x10x2, 135, 225, 275x3x2, 315x3 315x10x3 # Minor quad tendon pain (medial). Pretty good form, much less knee wobble. 2014-10-28 (Tuesday) weight: 196.6 press: 45x10x2, 95, 115, 135, 155x3, 175x1, 185x1, 195x1 205x1 # Press 2.0. Watched Platform video. A little knee bend: stay tight even after start. # Kept close, very little layback. Great. 180x(3,3,3,3,3,3@8) kroc row: 45x10, 80x10 100x15 # Grip held perfectly! RHS much harder than LHS. 75x20x2 # Right side harder. 2014-10-27 (Monday) weight: 196.6 squat: 55x10x2, 145, 235, 285x3, 325x3, 375x2, 415x1, 445x1 465x3x1 # Hurt excessively in right knee again. Stopped. romanian deadlift: 135, 225, 315, 365x3 415x5x3 # Still pretty easy. Can these even be failed? reverse hyper: 90x15x3 2014-10-26 (Sunday) bench: 45x10x2, 135, 185, 205, 225x3, 245x1, 265x1 131kgx5x3 # 1s apparently had shoulder moving everywhere, even though I kept bar # so low moment arm almost caused failure. # 2s filmed & good! Focused on staring straight up and keeping # the weight moving vertically. Shoulder moved a little, but VERY little, & # looks like delt just getting loaded. # 3s mostly OK. Increasing lever arm -> increasing flare. flyes: 25, 40x10x3 chinups: 5x8x2 2014-10-25 (Saturday) # No prowler due to BBBC women's meet. # Spent time in garage re-reading squat chapter to address patellar # tendinitis. Things learned: # 1) "Chin down" / "Look down" cue wasn't working before because the neck # musculature was loose: as Simma Park said, think of raising chest to chin. # Then everything is locked. # # 2) Stance was too wide. Bringing in stance allows knees to travel to tips of # toes. # # 3) Knees sliding forward is a result of loss of _quad_ tension. 2014-10-24 (Friday) dynamic effort squat: 45x10x2, 135x5x2, 225x3, 275x3, 315x1 335x2x10 # Attempting accumulation. rack pull beltless: 135, 225, 315, 405x3, 465x1, 495x1 525x5x2 # Blocks about 1-2" lower than previous rack pulls. Tough but not grindy. reverse hyper: 50x15x3 # Too lazy to load more weight. Back felt better after (time passed). 2014-10-23 (Thursday) bench: 45x10x2, 135, 185, 205, 225x3, 245x1, 265x1 130kgx(5,5,5@10) # 1s 4-5r exhibiting shoulder motion. 2s apparently horrible for shoulder. # Moving even with lat tuck. 3s much better: killed bar speed, # stopped trying to push, and just focused on squeezing back. flyes: 25, 35x10, 40x(10,10@7) # Tough. Pain in right inner elbow. chinups: 5x(8,8) # 1s quite solid. Great speed. 2s GREAT! Excellent speed, no grip issue, no pain. 2014-10-22 (Wednesday) squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2, 405x1, 435x1 462x(5,5,5@10) # Knee pain gradually worse on 1s, but mostly subsided thereafter. # Very hard: super tired. Plates too heavy, thus the weird number. reverse hyper: 90x15x3 2014-10-21 (Tuesday) press: 45x10x2, 95, 115, 135, 155x3, 175x1, 185x1, 195x1 202.5x1 # Filmed! SS rankings PR. Strict w/ initial layback. 177.5x(3,3,3,3,3,3@7) # Pretty easy. Not much rest. kroc row: 45x10, 80x10, 100x10 # Trouble holding on well. 70x20 # Pretty fuckin tough in triceps. reverse hyper: 90x15x3 2014-10-20 (Monday) squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2, 405x1 445x5x3 # Pretty tough. Knee pain prevented trying hard. Pain got better as sets went on. romanian deadlift beltless: 135, 225, 315x3, 365x2 405x5x3 # Probably rounded a lot. Lower back very sore next day. reverse hyper: 90x15x3 2014-10-19 (Sunday) weight: 197.8 bench: 45x10x2, 135, 185, 205, 225x3, 245x1, 265x1 282.5x(5@8,6@9,5@9) # Good shoulders. 2s accidentally did 6 by not counting. flyes: 25, 35x10x2, 40x10 chinups: 5x(8,7f) # 1s really good, 2s much weaker. 2014-10-18 (Saturday) weight: 199.8 chest-supported row: 45x10, 90x10, 135x(8,8,8@7) prowler: 205x8 # 80', 20:100. Took more like 12-15s... reverse hyper: 180x15x3 # Felt the same as 90. 2014-10-17 (Friday) weight: 196.8 dynamic effort squat: 45x10x2, 135, 225, 275x3, 315x1 325x2x8 # Extremely exhausted today, so did DE instead of volume in the hopes # of recovering. Felt slower than the 315. Need to build box. halting deadlift: 135, 225, 315x3, 365x1 415x8x2 beltless deadlift: 415x1 # Just to make sure form still OK. 2014-10-16 (Thursday) weight: 196.6 bench: 45x10x2, 135, 185, 205, 225x3, 245x1, 265x1 280x(5,5,5@8.5) # Getting tough. +2.5 on Sunday. flyes: 25x10, 35x10x3 chinups: 0x(8,8) # 1s solid now. 2s also. Started movement with lats. 2014-10-15 (Wednesday) squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2, 405x1 425x5x3 # Some knee tendon pain, but minor. sled pull: 92.5x20 # minutes. @ 80~ max heartrate. 2014-10-14 (Tuesday) # Tired Upper Back weight: 197.6 press: # Very strict today, without knee bend. 45x10x2, 95, 115, 135, 155x3, 175x1, 185x1 # Hurt left back. 195x1 # Tough without knee bend. Left lat hurting. Up unevenly. 175x(3,3,3,3,3,3@8) # No hip drive on purpose. Honest & good. romanian deadlift: 135x8, 225, 315 395x5x3 # Very minor sacrum pain, like on reverse hyper. reverse hyper: 90x15x3 dips: 0x20 # Cutting dips: left elbow tendon keeps clicking + right clavicle pain. # Just get bench up. 2014-10-13 (Monday) # Tired Upper Back weight: 197.8 squat: 45x10x2, 135, 225, 275x3, 315x3, 365x3x2 # Form check. 405x5x3 # Right knee gets knocked forward at bottom. 425x5x1 # Eventually worked on sitting back more, but very difficult with hip drive. # Falling forward. reverse hyper: 90x15x3 # Back to feeling rough. 2014-10-12 (Sunday) # Massage Beforehand (Quads) -- Doughy! weight: 198.0 bench: 45x10x2, 135, 185, 205, 225x3, 245x1 275x5x3 # Solid reps, no pain, back holding. Felt heavy. flyes: 20, 30x10, 35x10x2 chinups: 0x(8,8) # 1s borderline. 2s also. Good enough due to pullups yesterday. reverse hyper: 90x15x3 2014-10-11 (Saturday) weight: 197.8 # No pendlay rows: upper back dead from rack pulls. Traps. chest-supported row: 45, 90, 130x8x3 # Tough from rack pulls. prowler: 200x8 # 80', 20:100. reverse hyper: 90x15x3 # 3s finally painless: learned to relax into the stretch. pullups: # 3RM test for Blice. (Chin over bar, can't touch chest.) 0x3, 25x3, 35x3@10 lat pulldown: # 3RM test for Blice. (Bar under chin.) 105x3, 155x3, 170x3, 185x3, 200x3 # Maxed out machine, so stopping. 2014-10-10 (Friday) # Dynamic Effort Test dynamic effort squat: 45x10x2, 135, 225x3, 275x2 315x2x12 # Tough, but not slowing down. Mostly quadded? squat: 365x1, 405x1, 455x1 # Right tendon pain, stop. rack pull beltless: 135, 225, 315, 405x3, 465x1 505x5, 525x5 # Good weight. Beltless: no groin pain without belt. 2014-10-09 (Thursday) bench: 45x10x2, 135, 185, 205, 225x3, 245x1 270x5x3 # Used kg plates and belt. Some pain at pec attachment on humerus, # but shoulder looks good. flyes: 20, 30x10x2, 35x10 # Only added to last set. Good weight. Easy. chinups: # Touching chest to bar 0x(8,8,7f) # 8rs definitely touching, but lightly. Probably repeat with holds. reverse hyper: 90x15x3 # Feels a little better. 2014-10-08 (Wednesday) front squat: 95, 135, 185, 225, 275x3 315x5x3 # Fast on video but back having a little trouble. Likely from RDLs. sled pull: 90 # for 20 minutes @ ~80% max heartrate. Tough. Used belt. reverse hyper: 90x15x3 2014-10-07 (Tuesday) weight: 198.8 press: 45x10x2, 95, 115, 135, 155x3, 175x1, 185x1, 195x1, 205x1 210x1 # Great! On video, for SS rankings. 215xf # Right side externally rotated (lat slide slip, just like on bench). 195x(5,5,5@9) # Some rhs issues. Not challenging. romanian deadlift: 135x8, 225, 315 380x5x3 # Easy. No back or hamstring pain! dips: # Starr Week 3 0x20, 45x3, 90x3, 135x3, 145x3 # Right clavicle unhappy. reverse hyper: 90x15x3 2014-10-06 (Monday) weight: 197.0 squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2, 405x1, 455x1 465x(4f,3) # Severely under-recovered due to healing of intentionally-torn lat adhesion. # Right knee quad tendon very painful. 1s put down due to lack of motivation; # 2s hurt a lot and couldn't keep head down. 315x8 # OK. Good form. 365x8 # Tough. Knee not hurting much, but form wobbly, and bending over too much. # Wound up quadded. 2014-10-05 (Sunday) weight: 197.8 bench: 45x10x2, 135, 185, 205, 225x3, 245x1 265x5x3 # PAIN FREE! Broke adhesion in right lat yesterday, and focused on lower part # of scapula being brought up and medially on ascent. Only 1 rep on 3s had # the lat flare, and I felt it. Huge progress. chinups: # touching chest to bar 0x(5,7f,7f,7f) # 2s8r didn't hit bar. Same with 3s. And 4s. OK. 2014-10-04 (Saturday) reverse hyper: 0x12x3 # Tough. Intense sacrum pump? pendlay row: 135, 185, 205x5x3 # Feels tough after haltings yesterday. chest-supported row: 45, 90, 125x8x3 # Switch to 8s, increase intensity. prowler: 200x8 # 80', 20:100. Tough. Sprinted. 2014-10-03 (Friday) squat: 45x10x2, 135, 225, 275x3, 315x3, 365x3, 405x2, 455x1, 495x1, 525x1 555x1x2 # Quadded both, but strong. Form fix: don't hold bar higher at high weight! halting deadlift: 135, 225, 315x3, 365x1 405x8x2 # Solid. 2s filmed. Big upper back pump. reverse hyper: # Got one!! 90x15x3 2014-10-02 (Thursday) bench: 45x10x2, 135, 185, 205, 225x3, 245x1 260x5x3 # Filmed. Still exhibited shoulder motion. # Idea: traps aren't shrugging, but anterior deltoid is elevating. # So clavicle must be elevating, so scapula must be twisting out # and around, like a super arch. Possibly can fix this by torso positioning. flyes: 25x10, 30x10, 35x10 # Good weight. 2014-10-01 (Wednesday) squat: 45x10x2, 135, 225, 275x3, 315x3 # All paused. 365x5x2 # No front squat: knees hurting. sled pull: 125x1 # 20 minutes, 80% max heart rate. Tough. 2014-09-30 (Tuesday) weight: 198.8 press: 45x10x2, 95, 115, 135, 155x3, 175x1, 185x1 197.5x1, 207.5x1, 212.5x1@10 # Right side took 2 more secs to finish. 192.5x3x5 romanian deadlift: 135x8, 225, 315 370x5x3 # Pretty easy. +10? dips: # Starr Week 2 0x20, 45, 90, 115, 125, 135x4f # Last set very shaky at top, felt like failure was # in right clavicle. Painful after. 2014-09-29 (Monday) squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2, 405x1, 435x1 460x5x3 # Volume deload due to intense tiredness. # Knees hurting. 2-3s kept back upright to stop back dipping on right. # Still poor hip drive. 2014-09-28 (Sunday) weight: 199.4 bench: 45x10x2, 135, 185, 205, 225x3x2 # First set shrugged. 255x5x3 # Some shrugging, but doesn't hurt much. # External rotation still sore after. 2014-09-27 (Saturday) pendlay row: 135, 185, 205 225x10 # Everything after 4r cheated by bringing chest down. # Figured even cheat rows may be useful. chest-supported row: 45, 90, 115x10x3 # Last reps cheated, past failure. From pendlays. prowler: 200x8 # 80', 20:100 intervals. 2014-09-26 (Friday) weight: 199.6 squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2, 405x1, 455x1, 495x1 550x(1,f,1) # 1s super good, looked easier than 405. # 2s fell forward: not paying attention, took it for granted. # 3s focused too much on pathing & got no hip drive, quadded. rack pull: 135, 225, 315x3, 405x3, 495x3 545x(2,2,2@10) # Groin (lower ab) on right side keeps feeling like it's gonna break. # Very hot feeling. 2014-09-25 (Thursday) bench: 45x10x2, 135, 185, 205, 225x3 # Tired from dips. 245x5x3 # Very little shoulder motion, very little pain. chinups: 0x(10,10,11) # Minor shoulder pain. lying tricep extension: 45x10, 65, 85x3 107.5x10x5 # 5s 9-10r pressed out w/shoulder failure: shrug? 2014-09-24 (Wednesday) # Very sore hams + adductors front squat: 95, 135, 185, 225, 275x3 315x5x2 # Last rep paused. # No conditioning: exhausted! Instead, an hour of rolling, including adductors. 2014-09-23 (Tuesday) weight: 199.6 press: 45x10x2, 95, 115, 135, 155x3, 175x1, 185x1 195x1, 205x1, 210x1 195x3x5 # Grip inch away from inner knurling. Bar rests on clavicle, # so hip thrust moves bar up. Keep glutes tight, and abs. # Very strong reps, since bottom is eliminated. romanian deadlift: 135x8, 225, 315 365x8x3 # With belt: tight in lower back. reverse hyper: 0x15x3 # On a table. dips: 0x5, 45x5, 90x8x3 2014-09-22 (Monday) weight: 199.6 squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2, 405x1 455x5x5 # First 3 sets very hard: kept looking up. # Last 2 looked down: much better hip drive! 2014-09-21 (Sunday) weight: 199.8 bench: 45x10x2, 135, 185, 205 235x5x3 # No/minimal shoulder motion! Still hurt a bit. dips: 0x5, 25x5, 45x8x3 2014-09-20 (Saturday) pendlay row: 135, 185, 205, 225 # Still strict. Great! chest-supported row: 45, 90, 115x10x3 # To match Clayton. prowler: 200x8 # 80', 20:100. 2014-09-19 (Friday) # Squat Singles weight: 199.6 squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2, 405x1, 455x1, 495x1 # All felt OK. 545x(1,1,1@9) # Great. Focused on knee-out and heels, which caused weight to be # properly over mid-foot with no falling forward. That enabled # strong and constant hip drive. 3s felt light to hold. deadlift: 135, 225, 315x3, 365x1, 405x1, 455x1 485x(1,1,1,f) # Very hard. 2014-09-18 (Thursday) # Restart Linear Bench weight: 199.6 bench: 45x10x2, 135, 185, 205x3 225x5x3 # Very little shuolder motion! Not perfect, but getting there, # according to Sarah. 10% of previous pain, and zero pain at lockout. # Rocking! lying tricep extension: 45x10, 65, 85x3 105x10x5 # Actually feels strong. 4s started to fail on rhs. # Form notes: bend the bar + reset shoulders back each rep. 2014-09-17 (Wednesday) # "Toes Forward" squat: 45x10x2, 135, 225, 275x3, 315x3 365x5x2 # Consistently stable. Stayed on heels. # Very upset left IT band near knee + patella. chinups: 25x(5,5,3,3,3,3,3,3,3,3) # =34, AMRAP. 2014-09-16 (Tuesday) # Met with Roop Sihota at Crossfit San Francisco to debug bench. Recommended # mobility work -- lacrosse ball to ribs with hand behind back, lacrosse ball # on traps with snowangels, softball on lats. Follow-up note: didn't help. press: 45x10x2, 95, 115 135x10x3 # At 8:30 PM. Back sore from massage. Super hard. 2014-09-15 (Monday) weight: 198.8 squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2, 405x1, 455x1 # Quite tough. 505x(3,3,3,3,1f) # Extremely tired as sets went on. 5s not tight and # fel forward on every rep. 2014-09-14 (Sunday) bench: 45x10x2, 135, 185, 205 225x5 # OK 245x5 # Shoulder starting to elevate. # At this point, VERY frustrated, had a fit, benched a lot more volume. # No Saturday training: resting. 2014-09-12 (Friday) squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2, 405x1, 455x1, 495x1 540x2@10 # Should have been 3-4. Today was horrible. Like yesterday, still extremely # fatigued, and even fucking 225 was difficult. 495 was a 3-sec grind, # and I'm surprised I even got 2 reps here. They were extremely slow. # Tendons on the external knees hurt quite badly, and made # snapping sounds during warmup. # No deadlifts -- I'm so fucking tired man. At least I can not be stupid with volume now. 2014-09-11 (Thursday) weight: 200.4 press: 45x10x2, 95, 115, 135, 155x3, 175x1, 185x1 195xf, 190xf # Not even reaching head height. Probably too fatigued from front squats. 185x1f # OK that's just horrible. Stopping here. 2014-09-10 (Wednesday) weight: 199.0 front squat: 45x10x2, 95x8, 135, 185, 225x3, 275x1 330x5x3 # 1s OK. 2s blocked off artery on unrack, retried. # 2s tough, especially since trying to keep bar away from neck. # Some wrist pain: bar falling. chinups: 20x(5,5,5,3,3,3,3,3,3,3,3) # = 39 in 10 minutes. Some shoulder pain. # 3rs generally not solidly locked out. lat pulldown: 105x10x5 # With attempted pause at bottom. Tough. prowler: 210x8 # 80' 2014-09-09 (Tuesday) # Fail Bench Form weight: 200.6 bench: 45x10x2, 135, 185, 205, 225x3, 245x1 265x5x3 # Last 2 reps degraded w/shoulder elevation. 265x3f # Fail due to poor form. Need to fix back strength. 2014-09-08 (Monday) # 500 5x5 Attempt weight: 198.4 squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2, 405x1, 455x1 # Warmups felt great. 500x(5,4f) # Sarah yelled at me, and I got very sad and upset. Can't focus on squats. # Big headache. 1s done with no enthusiasm/effort, harder than 535. # 2s couldn't try and gave up. Fell forward on 5r. Not a strength issue. 500x(5,5,5,3@9) # Triple done with 10 minute rest. Still strong. # 4s GREAT: kept knees out and widened stance to 14.5" from 11.5" # (inner heel to inner heel). MUCH stronger bounce and felt better quads. 2014-09-07 (Sunday) weight: 200.6 press: 45x10x2, 95, 115, 135, 155x3, 175x1 187.5x5x5 # 4-5s lagging badly on rhs and stumbling. # Pissed off at environment and have poor focus. lying tricep extension: 45x10, 65, 100x(10,10,10,10,10@10) klokov press: 45x10, 65, 95x3 107.5x8x2 # Should have been 112.5 but I can't count. 112.5x8x3 2014-09-06 (Saturday) chinups: 10x39 # in 10 minutes (3x5, 8x3) on the minute prowler: 200x8 # 80' 20s/interval. Tough after first 4. 2014-09-05 (Friday) squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2, 405x1, 455x1, 495x1 # All tough. 535x4 # Honestly was planning for 3 based on tiredness. # 2r tried to go extra low & lost hamstring tension, quadded. # 3r OK. 4r tough. Didn't attempt 5r: sticking to 4s. # MUCH easier than the last time I did 535x3. deadlift: 135, 225, 315x3, 365x1, 405x1, 455x1 485x1x5 # Much harder than last week's. Almost to failure. # Way more tired after squats than normal. 2014-09-04 (Thursday) # Bench Form Practice bench: 45x10x2, 135, 185, 205 225x5x3 # First 2 sets with ABS pipe supporting arch, 3s without. # Arch good, and shoulders not moving. Pain-free. 25x5x3 # Great form, no shoulder motion. Focused on arch. chest-supported row: 70x10x3 # with pause at top. Still easy. 90? flyes: 20x15x3 2014-09-03 (Wednesday) weight: 200.0 front squat: 45x10x2, 95, 135, 185, 225x3, 275x1 325x5x3 # Good but getting tough. Some wrist pain. chinups: 0x43 # in 10 minutes AMRAP. (5,5,5 then triples) prowler: 180x8 # 80' 20s/interval, walking. Easy. ghr: 15x10x3 # 5 sets last week made very sore, so 3s probably OK. 2014-09-02 (Tuesday) press: 45x10x2, 95, 115, 135, 155x3, 175x1 185x(5,5,5,5,5@9) # Feeling good today. very strict in knees and actually pretty easy. # Could have done 7x5! lying tricep extension: 45x10, 65, 95x10x5 # Tough but largely pain-free. klokov press: 45x10, 65, 95x3 110x8x5 # Pretty tough. +2.5 next. 2014-09-01 (Monday) squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2, 405x1, 455x1 495x5x5 # PR TIE! Easier than last week, but still very hard. 2014-08-31 (Sunday) weight: 201.2 bench: 45x10x2, 135, 185, 205, 225x3, 245x1, 265x1 # All OK w/shoulder 285x1x3 # Varying levels of shoulder-goodness. 285x5x3 # Shoulder going crazy on 3s and 3s. Didn't hurt, though. # Bill watched: said shoulder is switching to trap and head # is tilting right. Suspects teres minor injury. Suggested "H-Rows" # to strengthen rear delt: and get a shoulder MRI. CSR also help. h-row: 20x10x3 # Suspiciously difficult. chest-supported row: 55x10x3 # With pause at top. 2014-08-30 (Saturday) # Retry Prowler weight: 201.0 chinups: 0x41 # in 10 minutes AMRAP prowler: 145x8 # 100'. In 20s. Walking pace lets me stay on heels: no shin pain! # Bit easy, but good start. 2014-08-29 (Friday) # VERY TIRED! weight: 199.0 squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2, 405x1, 455x1, 495x1 530x4f # Exhausted (in an endurance way) at top of 4r. Fell forward, # but strength was there and I should have gotten it. 535x1 # To make up for the failed rep. Tired but solid. deadlift: 135, 225, 315x3, 365x1, 405x1, 445x1 480x1x5 # Pretty easy. At 24HR with stiffer bar and no knurling. 2014-08-28 (Thursday) press: 45x10x2, 95, 135, 155x3, 175x1, 185x1 195x4f # OK. Trying not to use knees. Triples fine. klokov press: 45x10, 65, 85x3 105x8x5 # Very easy. lying tricep extension: 45x10, 65, 85x10x5 # Starting low. Shoulder still hurts but less than after bench. # 2-5s pain-free & made shoulder feel better: # kept shoulderblades back on bench. 2014-08-27 (Wednesday) weight: 198.8 front squat: 45x10x2, 95, 135, 185, 225x3, 275x1 315x5x3 # Fairly easy. rower: 7x7 # 30:150. ~45 s/m, 151m on each. ghr: 10x10x5 # Not too bad. 2014-08-26 (Tuesday) bench: 45x10x2, 135, 185, 225, 245x3, 265x1 285x5x3 # 1s,3s good shoulder; 2s collapsed. # Trying to hit higher on chest to keep shoulder from turning. dips: 0x20x3 # Left elbow moving tendon over bone. Pre-tendinitis. chest-supported row: 50x10x3 # Paused at top. 2014-08-25 (Monday) weight: 200.0 squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2, 405x1, 455x1 490x5x5 # 1s great, 2s very hard w/only 15m rest. # Others took 20, were very hard but beter. Easier than last week's. 2014-08-24 (Sunday) # TM Press Attempt weight: 201.0 press: 45x10x2, 95, 115, 135, 155x2 175x5x5 # Good starting weight. 4s,5s not easy. +5 next. pendlay row: 135, 185x3 205x5x3 # Tough. Good weight choice. Been 2 weeks. klokov press: 45x10, 65x10, 85x3 100x8x5 # Very easy. +5 or +10. 3s too easy, added 2 sets. 2014-08-23 (Saturday) weight: 202.0 chinups: 0x35 # in 10 minutes (AMRAP). Mostly triples, neutral on rings. rower: 7x7 # 20:100. 51 s/m on all! curl: 45x8, 65x8, 85x(8,8,8@10) 2014-08-22 (Friday) # Nauseous All Day For Squats weight: 201.0 squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2, 405x1, 455x1, 495x1 525x5@10 # Best set I've ever done. No adrenaline, no coffee, form on-point, # not even too tired at the end. 5r a grinder at sticking point, # but even that wasn't hard! =) deadlift: 135, 225, 315x3, 365x1, 405x1 475x(1,1,1,1,1@9) 2014-08-21 (Thursday) # More Bench Form Nonsense weight: 202.6 # Hmm... bench: 45x10x2, 135x9, 185, 225x3, 255x2 285x5 # Shoulder went forward on unrack, came up on 4r and 5r. # Tough to press when only thinking about rowing. 280x5x2 dips: 0x(16,20,12f) # Left elbow tendon getting twanged. lying tricep extension: 15x10, 45x10, 65x3 # Hurt too much. not worth doing. tricep pushdown: 50x10, 75x10x5 # 1s fairly tiring. 2014-08-20 (Wednesday) # Still Sore as Hell front squat: 45x10x2, 95, 135, 185, 225x3, 265x1 305x5x3 rower: 7x7 # 30:150. Much better: 22 reps on all, 23 on last. ghr: 0x10x5 2014-08-19 (Tuesday) # Tired + Sore weight: 201.6 press: 45x10x2, 95, 115, 135, 155x3, 175x1 185x3x6 # Very tired. Deload to manageable volume. push press: 185x1, 205x1, 205x3 # Very easy. Didn't really push with arms at all. 225x(f,f) 2014-08-18 (Monday) weight: 199.0 squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2, 405x1, 455x1 485x5x5 # Very difficult, almost to failure many times. Depth good. # Extremely sore the day after all over legs + lower back. 2014-08-17 (Sunday) weight: 200.2 paused bench: 45x10x2, 135, 185, 225, 245x3x2 275x5x5 # Squeeze back to point of exhaustion: locks shoulder! klokov press: 45x10x2 95x(10,10,9,6) chest-supported row: 45x10x2 # with a pause at the top. Very easy. 2014-08-16 (Saturday) weight: 200.8 rower: 7x7 # 20:100. 45 s/m on all. pullups: 0x5x5 # 1s right shoulder hurts a bit. Form pretty terrible. lat pulldown: 125x8x4 # Much easier than the 115. Lats feel good. 2014-08-15 (Friday) # TIRED. weight: 201.2 squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2, 405x1, 445x1, 485x1 520x5@10 # 1-3r normal, 4r tough, 5r a little high and very grindy. # Very, very happy with this. I was so tired! # Neck craned up on all of them. Scared. deadlift: 135, 225, 315x3, 365x1, 405x1 470x1x5 # 4m to complete. Tough. 2014-08-14 (Thursday) weight: 201.6 bench: 45x10x2, 135, 185, 225, 265x1, 295x1x2, 275x1 # Shrugging. 285x1 # Sucked. Shoulder forward. 285x1x2 # Better! Rack is uneven: need to even at top & keep pathing even. 295x1x2 # First slight shrug. Second half as bad as last week's. # Feeling really bad about this. Keep hammering mobility. face pull: 47.5x20, 67.5x10, 77.5x8x3 2014-08-13 (Wednesday) front squat: 45x10x2, 95, 135, 185, 225x3, 255x1 # Back sore from Tuesday pullups. 295x(5@8,5@8.5,5@9) # Need to work on keeping torso upright. And get sleeves. rower: 7x7 # 30:150. Much easier than last time. 1-2s very solid effort; # 3-7s 23 strokes each, north of 40 s/m. Less winded. ghr: 0x10x4 2014-08-12 (Tuesday) weight: 201.4 press: 45x10x2, 95, 115, 135, 155x3, 175x1, 185x1 # Tough. Paused on ascent. 191x(4f,4f,4,4) # 1s fell forward. Back super leaned. 3s4r stumbled. pullups: 0x5x4 lat pulldown: 115x10x3 # Tough. Weak muscles. Must be careful to not internally rotate. 2014-08-11 (Monday) # Same Weight Volume weight: 200.6 squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2, 405x1, 455x1 480x5x5 # 1s not tough, but slow & pain in left outer quad by knee. 3r high. # Other sets good. 4s Sarah called out high erroneously, and a # bunch of reps were done with relaxed hamstrings. Minor quad pain. # 5s forgot how to squat and quadded it all. 2014-08-10 (Sunday) # Failed Bench Again weight: 200.2 bench: 45x10x2, 135, 185, 225x3, 265x1 300x5x4 # Stopped after 4s due to right shoulder pain. # Sarah says right shoulder being shrugged at bottom even if # consciously trying not to. Have video. Post to SSC Q&A. # Attempted chinups, but external rotation hurts. 2014-08-09 (Saturday) weight: 201.2 rower: 7x7 # 20:100. 2014-08-08 (Friday) weight: 202.6 squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2, 405x1, 445x1, 475x1 515x5 # 1-3r super bouncy, 4r normal, 5r grindy. =D deadlift: 135, 225, 315x3, 365x1, 405x1 465x5 # Tough but no chance of failure. Left lumbar tight. pendlay row: 135, 185x3 220x5x3 # Last 2 reps cheated with back. Been too long. 2014-08-07 (Thursday) # Testing Right Shoulder weight: 201.8 bench: 45x10x2, 135, 185, 205, 225x3, 265x1, 295x1 315x5 340x2 # Tough, since no Sunday driver. 2r didn't hurt but pathing was off. # Solved pain by twisting bar. Next week try 340x3. slingshot bench: 365x2 # Pretty scary, actually. lying tricep extension: 45x10, 85x10 105x10x3 # Again, doesn't hurt if twisting bar. flyes: 10x20, 20x10x3 # Works out pain. 2014-08-06 (Wednesday) weight: 201.2 front squat: 45x10x2, 95, 135, 185, 225x3, 245x1 285x5x3 rower: 7x7 # 30:150 light at >40 strokes / minute 2014-08-05 (Tuesday) weight: 201.8 press: 45x10x2, 95, 115, 135, 155x3, 175x1, 185x1 190x5x3 # Tough. Zero knee bend. chinups: 0x5x3 2014-08-04 (Monday) weight: 201.8 squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2, 405x1, 455x1 480x5x5 ghr: 0x10x3 # Tiring. 2014-08-03 (Sunday) # Men BBBC Meet (Helping) weight: 203.0 bench: 45x10x2, 135, 185, 225x3, 265x1, 295x1 307.5x5x3 # With shoulder pain from Thursday. # Failed 3s: too much pain and too late in the day. Very tired. 2014-08-02 (Saturday) # SARAH BBBC MEET! rower: 7x7 # 20:100 solid effort on first 5. # Messed up diet during meet + dinner out. 2014-08-01 (Friday) # Brandon Lilly Watching For Some Reason weight: 201.8 squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2, 405x1, 445x1, 475x1 510x5 deadlift: 135, 225, 315x3, 365x1, 405x1 460x5 # ~30s between reps, so not really one set. 2014-07-31 (Thursday) weight: 202.4 bench: 45x10x2, 135, 185, 225x3, 265x1, 295x1 337.5x3x3 # Rapid falloff in each set: first 2 reps strong, 3r very slow & grindy. # Right shoulder pain -> from internal rotation mid-rep. 2014-07-30 (Wednesday) front squat: 45x5x2, 135, 185, 225 275x5x3 # Tough on upper back. rower: 7x7 # 20:100 easy. Solid effort on first 4. ghr: 0x10x3 2014-07-29 (Tuesday) weight: 202.4 press: 45x10x2, 95, 115, 135, 155x3, 175x1 189.0x5x3 140x10x5 curl: 45x10, 77.5x8x3 2014-07-28 (Monday) # Squat Texas Method Start squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1, 405x1, 455x1 475x5x5 # Tough. Intense depression. Kept cervical spine neutral: # stayed in hips more. Smoother. 2014-07-27 (Sunday) weight: 202.0 bench: 45x10x2, 135, 185, 225x3, 265x1, 295x1 305x5x5 pendlay row: 135, 185x3 215x5x3 2014-07-26 (Saturday) weight: 203.0 rower: 7x7 # 20:100. 5m warmup, 10m cooldown. 2014-07-25 (Friday) weight: 203.2 squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1, 405x1, 455x1 505x5x3 # Obviously challenging but not too bad. Maybe even 515x5 in me. deadlift: 225, 315x3, 365x1, 405x1 455x5 # Tough. Done as 3,1,1. 2014-07-24 (Thursday) weight: 202.4 bench: 45x10x2, 135, 185, 205, 225x3, 255x1, 275x1, 305x1 335x3x3 # Controlled. Not harder than last week's. lying tricep extension: 65x10, 105x10x5 # I like sets across more. curl: 45x10, 75x8x3 reverse curl: 45x10x3 2014-07-23 (Wednesday) weight: 202.4 squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2 405x5x2 # Difficulty felt like 500. Phew! rower: 7x7 # 20:100. 5m warmup, 10m cooldown. 2014-07-22 (Tuesday) weight: 202.4 press: 45x10x2, 95, 115, 135, 155x3, 175x1 188.0x5x3 # 1s again tough but strict. 2s much better. 135x10x5 curl: 45x8, 65x6, 75x8x3 reverse curl: 45x10x3 # Pulling on one vertebra. 2014-07-21 (Monday) weight: 201.2 squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2, 405x1, 455x1 500x5x3 # 3rd set GREAT! Bouncy, energetic. 20m rest. romanian deadlift: 135, 225, 315x3 345x6x3 # Too much lumbar rounding. 2014-07-20 (Sunday) bench: 45x10x2, 135, 185, 205, 225x3, 265x1, 295x1 302.5x5x5 pendlay row: 135, 185x3 210x5x3 2014-07-18 (Friday) weight: 204.6 squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2, 405x1, 455x1 495x5x3 # 1s tough, 2s better, 3s same. Feels more like a conditioning struggle # just holding the damn thing. deadlift: 135, 225, 315x3, 365x1, 405x1 450x5 # Solid. 2014-07-17 (Thursday) weight: 204.0 bench: 45x10x2, 135, 185, 205, 225x3, 265x1, 295x1 332.5x3x3 # 1s very slow but controlled. 2s much faster. Better legs. # 3s good but 2r bad pathing and hit too low. lying tricep extension: 47.5x10x2 # Sarah's weight 105x10x3, 115x10@10 # Last rep benched. Too tired! lateral raise: 15x10x3 # Killing traps. # Started working with Jordan Feigenbaum for nutrition. 2014-07-16 (Wednesday) # Spine Hurting squat: 45x10x2, 135, 225, 275x3, 315x3, 365x1, 405x1, 455x1 490x5x3 # Tough all-around. ghr: 0x10x5 # Probably should add weight. 2014-07-15 (Tuesday) # Energized Press weight: 205.5 press: 45x10x2, 95, 115, 135, 155x3, 175x1 186.0x5x3 # Trying out new form with shoulders in external rotation, # cued by touching adam's apple with bar at bottom. # 1s tough, but very strict. 3s great. Ultra-strict. Good weight. 135x10x5 # No bounce. Ultra-strict. 5-7 min rest. To end. # Plan for press is to reset again given the new environment of BBBC # and progress 5s and 3s indepedently, with microloading and Joker sets. 2014-07-14 (Monday) # VERY TIRED weight: 204.4 squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2, 405x1, 445x1 485x5x3 # Tough. Very tired. Not grindy, though. # Injured spine at this point by elongating while rolling. # Fixed hours later by hanging from a bar in the garage and twisting. romanian deadlift: 335x6x3 # Something in left hamstring feels like it's going to give soon. 2014-07-13 (Sunday) # TIRED bench: 45x10x2, 135, 185, 205, 225x3, 245x1, 275x1 300x5x5 # Difficult. pendlay row: 135, 205x5x3 # Not too bad! 2014-07-11 (Friday) # Supple Leopard squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2, 405x1, 445x1 480x5x3 # Toes more forward, screwing feet into ground. Feels better than W's. # 5rs not grindy. 3s much harder. deadlift: 135, 225, 315x3, 365x1, 405x1 445x5 # Wider stance & grip, up to 1 min b/w reps. # Felt not too terrible on lower back. 2014-07-10 (Thursday) # Bench Intensity bench: 45x10x2, 135, 185, 205, 225x3, 245x1, 275x1, 300x1 330x3x3 # 1s very solid. External rotation. 2s much harder. Back not level. lying tricep extension: 55x10, 97.5x10, 102.5x10, 107.5x10, 112.5x10, 117.5x10@10 pendlay row: 135, 185x2 200x5x3 2014-07-09 (Wednesday) squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2, 405x1, 445x1 475x5x3 # 5r also a little harder. Solid form. ghr: 0x10x3 2014-07-08 (Tuesday) # More Press Failure press: 45x10x2, 95, 115, 135, 155x3, 175x1, 185x1, 195x1 # Labored & falling. 200x(4f,3f,3f) # Fuck it lateral raise: 10x10, 15x10x3 # Tough on traps. 2014-07-07 (Monday) # Creatine + BCAAs weight: 204.4 squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2, 405x1, 445x1 470x5x3 # 5r a little hard on all sets. Fast. romanian deadlift: 135x6, 225x6, 320x6x3 2014-07-06 (Sunday) bench: 45x10x2, 135, 185, 205, 225x3, 245x1, 275x1 297.5x5x5 # Tough: right shoulder pain. pendlay row: 135, 195x5x3 2014-07-04 (Friday) weight: 202.6 squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2, 405x1, 425x1 465x5x3 # Tough. Too much rest before first set: Sarah squatting. # 2s tried to move hips back and lost bounce. # 3s focused on lowering hips and got great bounce on all, but fatigued. # Also played DDR yesterday. deadlift: 135, 225, 315x1, 365x1, 405x1 440x5 # Rounded lower back. Trouble fitting in belt. 2014-07-03 (Thursday) bench: 45x10x2, 135, 185, 205, 225x3, 245x1, 275x1, 295x1 327.5x3x3 # Good speed, but right shoulder hurting. # Bar path suboptimal to avoid pain. Rolled shoulder after. lying tricep extension: 15x10, 65 # Sarah measured: bar is 15, not 25. 95x10, 100x10, 105x10, 110x10, 115x10@10 # Sarah thinks all the effort is from the left side. 2014-07-02 (Wednesday) # Better Sleep squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2, 405x1 455x5x3 # Much easier than M's. Kept knees out and focused on lowering from # the ham/glute tie-in. romanian deadlift: 315x6x3 # No pain! Also no soreness or fatigue. 2014-07-01 (Tuesday) # Very Low + Poor Sleep weight: 201.6 press: 45x10x2, 95, 115, 135, 155x3, 175x1, 185x1, 195x1 210x(2f,2f,f) # Probably from low sleep. # Aggravating injury in right shoulder. Right side weak. 195x(f,f,1,f) # Just too fucking tired. # Waste of a day. Even warmups felt very hard. 2014-06-30 (Monday) # Anniversary Squats weight: 202.2 squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2, 405x1 445x5x3 # Tough. Need to focus on keeping knees out. sumo deadlift: 135, 185, 225 275x5 # Feels easy. In rush, no more. 2014-06-29 (Sunday) # Bench Session with Dan Green (Thanks, Sarah!) bench: 45x10x2, 135, 185, 205, 225x3, 245x2, 275x1 295x5x5 # Pretty easy. pendlay row: 135, 185x5x3 2014-06-27 (Friday) squat: 45x10x2, 135, 225, 275x3, 315x3, 365x2, 405x1 435x5x3 # Hamstring feels better, plus trying out new cue of jamming thighs # into ribcage. Feels good, and more quad. deadlift: 135, 225, 315, 365x2, 405x1 435x5@9 # Tough. Hamstring hurting at end. ghr: 0x10x5 # No pain. Wrapped hamstring with Ace bandage. 2014-06-26 (Thursday) weight: 200.0 bench: 45x10x2, 135, 185, 205, 225x3, 245x1, 275x1, 295x1 325x3x3 # 3s quite tough. Felt loose. lying tricep extension: 15x10, 65 90x10, 95x10, 100x10, 105x10, 110x10 pendlay row: 135, 185x5x3 2014-06-25 (Wednesday) squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1 435x(5,3f) # Left hamstring hurt 1s3r-5r from M injury. # Pain directly in joint at rear. # Second set hurt tremendously, felt like just before tear. # Can't complete. 315x5 # Manageable amount of tightness. 365x5 # Hurt a little at top of 4r but went away quickly. 2014-06-24 (Tuesday) # 4000 kcal or so weight: 201.2 press: 45x10x2, 95, 115, 135, 155x3, 175x1, 185x1, 195x1 207.5x3x6 # Much easier than last week. Lots of residual strength. 135x(10,10,10,8,6) # 2-3 min rest. pendlay row: 175x5x3 2014-06-23 (Monday) weight: 200.8 squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1 425x5x3 romanian deadlift: 135, 225 330x8x1 # Horrible cramp in left hamstring on last rep: also felt something move, # like a pull. Hurts a moderate amount, but just radiating pain. 2014-06-22 (Sunday) bench: 45x10x2, 135, 185, 205, 225x3, 245x1, 275x1 292.5x5x5 pendlay row: 135, 175x5x3 2014-06-21 (Saturday) romanian deadlift: 135x8, 225x8, 275x3 325x8x3 2014-06-20 (Friday) # Restart Squat Linear squat: 45x10x2, 135, 225, 315x3, 365x1 405x5x3 # 1s pretty tough & stumbled. 2-3s much stronger: took a much narrower grip. deadlift: 135, 225, 315x1, 365x1 405x1@10 # Not a good sign... 2014-06-19 (Thursday) # So tired. Not eating enough. bench: 45x10x2, 135, 185, 205, 225x3, 245x1, 275x1, 295x1 322.5x3x3 # 1s OK but harder than last week. 2s getting very slow. # 3s slow but actually not that bad! PR! lying tricep extension: 95x10, 100x10, 105x10, 110x10, 115x10 2014-06-18 (Wednesday) squat: 45x10x2, 135, 225, 315x3, 365x1 405x5 # Planning 3x5 but felt quite hard. Monday was tough + probably not eating enough. front squat: 135, 225, 275 315x4@10 # Feeling very fatigued. Wrist hurts. 275x5x2 2014-06-17 (Tuesday) # Press Reset to Good Point weight: 202.8 press: 45x10x2, 95, 115, 135, 155x3, 175x1, 185x1, 195x1 205x3x6 # 1s tough. Triceps very fatigued from Sunday. # 2s better: less leanback, closer to face, more shoulder. # VERY strict reps! No knee bend! pendlay row: 135, 170x5x3 # Much easier than last week =) 2014-06-16 (Monday) weight: 202.6 squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1, 435x1, 465x1 495x3@10 # 3rd rep extremely grindy. Horrible. Friday peak is not going to happen. =( paused squat: 315x5x2 # Practicing form. 2014-06-15 (Sunday) weight: 204.8 bench: 45x10x2, 95, 135, 185, 205, 225x3, 245x1, 275x1 290x5x5 # Solid. 2014-06-14 (Saturday) prowler: 145x5 # 100'. Stopped early: HORRIBLE shin pain. 2014-06-13 (Friday) weight: 201.8 squat: 45x10x2, 135, 225, 315x3, 405x1, 455x1, 495x1, 515x1 # Horrible, all quadded. 535x(1f,1,1) # 1s fell forward. First rep didn't feel a bounce and was quadded. # Need to sit back. # 2s OK. Sat a bit farther back. # 3s back wasn't set: massive spinal rounding after bounce. # Not as grindy as the 525 3r at least. deadlift: 135, 225, 315x1, 405x1 465x1f # Just sucks. No strength. 420x5@9 # Good weight call, but really fucking hard. romanian deadlift: 135x8, 225 315x8x3 # 3s getting pretty fatigued! pendlay row: 225xf # Had to use back to get it up at all. 165x5x3 2014-06-12 (Thursday) # 4000kcal weight: 201.4 bench: 45x10x2, 135, 185, 205, 225x3, 245x1, 275x1, 295x1 320x3@9 # PR! Widened grip to middle finger on ring. 320x3 # Focused on squeezing everything tight. Easier. 320x3@8 lying tricep extension: 90x10, 95x10, 100x10, 105x10, 110x10 # All easy. 2014-06-11 (Wednesday) weight: 200.8 squat: 45x10x2, 135, 225, 315x3 # Focusing on acceleration throughout ROM. 365x5, 365x1x2 power clean: 95x3x2, 115x3, 135x3, 155x1 175x1x10 # OK. No form breakdown. 2014-06-10 (Tuesday) press: 45x10x2, 95, 115, 135, 155x3, 175x1, 185x1, 195x1 210x(3,3,2f,3,f,f) # 1s, 2s tough. Form becomes more important. # 3s3r fell forward outof bounce, retried. # 4s3r extremely hard on right side. # Just awful. No energy, no coffee, just tired. # Failing at forehead w/triceps. From bench volume increase. 185x5x3 # FUCK, Sarah pointed out that my grip was too wide on the BBBC bars! # Corrected grip and became much easier. klokov press: 125x(7,7,6) # Slightly wider grip than normal. chinups: 25x5x3 # Hurting right shoulder. band pulldown: 0x20x5 # Green band. 2014-06-09 (Monday) weight: 201.0 squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1, 455x1, 495x1 525x3@10 # Kept hips a bit more forward and back more upright. # First 2 felt good but 3rd reverted to old form and # ground it up (7 seconds) with a bent spine. romanian deadlift: 135x8, 225x8x3 2014-06-08 (Sunday) # Volume Bench @ Home bench: 45x10x2, 95, 135, 185, 205, 225x1, 265x1 287.5x5x5 # Much easier than last week! 2014-06-07 (Saturday) power clean: 95x3x2, 115x3, 135x3, 155x3 175x3x3 # Kept failing a 4th set attempt. No power, probably from squats. prowler: 145x9 # 100'. Easier than the 7x, and less fatigued after. Less rest, too. 2014-06-06 (Friday) # MAX EFFORT @ BOSS NO MIRRORS weight: 202.2 squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1, 445x1, 485x1 520x(3,2f,2f) # 1s really shitty. Very hard sticking points, back felt very bent, and # poor bounce: felt high. Tough without mirrors. Really was effort. # 2s all felt really shitty. 3rd attempt fell forward a little and had no # strength, so failed at bottom. Felt like no quad, so hips must have been # forward. (Editor's Note: backward!) # Probably what's happening is that when the weight is max, I'm bringing hips # forward because I don't trust the hip drive, and then I get nothing or do a # partial. Need to do an experimental set where I'm as back as possible. # 3s hips were too far back, causing knees to be too back, so no quad and again # fell forward. On video. bottom-2/3rd squat: # Suggested by Dan. Praticing staying in quads. # Go to the bottom, only come 2/3 of the way up, one rep. 225x5, 275x2, 315x3x2, 315x5x2, 365x3 # Point of this is to practice descent without fully loading hips. So says Dan. 405x3 # Back fuckin toasted. Quads don't care. 2014-06-05 (Thursday) weight: 201.6 bench: 45x10x2, 135, 185, 205, 225x1, 245x1, 275x1, 295x1 # No handoffs 315x(3@8,3,3) # 1s kept descent very slow. Felt strong. lying tricep extension: 75x12 # Plan: 5 sets ramping. 85x10, 90x10, 95x10, 100x10, 105x10 flyes: # Doesn't hurt!! 20x10, 25x10, 30x10, 35x10, 40x10 # Felt in shoulder, not pec... Big arm bend. 2014-06-04 (Wednesday) # Prowler is getting me excited for gym here squat: 45x10x2, 135, 225, 315x3 265x5x2 # Oh shit, was only supposed to be 1 set! Habit. Was great form. power clean: 95x3x2, 115x3, 135x3, 155x1 170x3x5 # 1s got that back tingling. Some good reps, but still "stiff." # 3s very solid. 5s getting tired. Poor back. prowler: 145x7 # 100', unlimited rest. Less death than last time by a very large amount. 2014-06-03 (Tuesday) # Kicked Outta Google, BBBC 2014 weight: 202.0 press: 45x10x2, 95, 115, 135, 155x3, 175x1, 185x1, 195x1 207.5x(4f,3f,4,3,2f) # Fatigued more than normal from 5x5 Sunday bench. # 3s Sarah said knees unlocked every rep, but I was squeezing... # 4s definitely locked, Sarah concurs. Hard without mirror! klokov press: 125x8x3 # Tough, mostly on neck. No chance of failure. chinups: 10x(8,8,8) # 1s very easy, totally unaffected by the weight. 3s almost to failure. 2014-06-02 (Monday) weight: 203.2 squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1, 435x1, 475x1 510x3x3 # Super great! Focused on not falling forward. PR! =) romanian deadlift: 135x5, 185x5 205x(5,5,8) # Super! Need to do beltless, though! Stretches lower back with belt. 2014-06-01 (Sunday) bench: 45x10x2, 95, 135, 185, 205, 225x1, 265x1 285x5x5 # Some sets shitty, last good. 2014-05-31 (Saturday) power clean: 95x3x2, 115x3, 135x3 165x3x5 # 1s feeling pretty arm-pulled but hoping it will be useful # to practice with heavier sets. # 2s1r good, others pulled. 4s solid. Really good on all. # Guy suggested: practice widening feet on catch, because I'm "stiffening up". prowler: 140x5 # 100', 4m rest between sets. Feel totally destroyed. 2014-05-30 (Friday) # Boss "Deadlift Party" weight: 200.6 squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1, 465x1 500x3x3 # 1s pretty tough. Fell forward significantly on 1r. # Need to be more form-conscious. # 2s much better. Felt very strong in quads and didn't fall. 3s strong. deadlift: 225x1, 315x1, 365x1, 405x1, 455x1 495x1, 505x1 2014-05-29 (Thursday) # Zero Motivation Bench bench: 45x10x2, 95, 135, 185 # Left to Home from Google 45x10x2, 95, 135, 185, 205, 225x3, 245x1, 275x1, 295x1 310x(5,3f) # Much harder than last time. 225x8x5 2014-05-28 (Wednesday) weight: 202.8 squat: 45x10x2, 135, 225, 315x3 365x5 power clean: 95x3x2, 115x3x2, 135x3x3 155x3x5 165x3 # Actually not too awful... 175x3 # Actually have to try. Form-sensitive. 185x(f,f,f) # Scared of getting under it. No third pull. Need lighter weight. 2014-05-27 (Tuesday) weight: 202.6 press: 45x10x2, 95, 115, 135, 155x3, 175x1, 185x1, 195x1 205x(5,5,5@10) klokov press: 120x8x3 # Very easy. chinups: 0x8x3 # 2s VERY fast! 2014-05-26 (Monday) # Boss Squats squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1, 435x1, 465x1 495x3x3 # Super tough: weird without mirrors. Felt like form was awful. 2014-05-25 (Sunday) # Bench in Garage weight: 204.0 bench: 45x10x2, 95, 135, 185, 205, 225x3, 245x1, 275x1, 295x1 310x(5,4,4f) # 1s really great! 5r a grinder but not too bad. # 2s4r hit the J-hook on rhs. Difficult. Time for TM? # 3s lost all power on 5r: shoulder hurt a bit. 2014-05-23 (Friday) # 495x5x5 At Google squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1, 435x1, 465x1 495x5x5 # 1s-4s solid. Some reps falling forward. 5s EXTREMELY strong. # Best set all ramp! =)=)=) 2014-05-22 (Thursday) # Hurt shoulder press weight: 203.0 press: 45x10x2, 95, 115, 135, 155x3, 165x1, 175x1, 185x2, 195x1 200x(3f,3,3,3,3,3) # 1s4r cheated with knees, so killed it. # 3s more vertical than normal! paused halting press: # 5 seconds, about nose level. 225x3x2 # Really felt it, hoo boy. 2014-05-21 (Wednesday) squat: 45x10x2, 135, 225, 315x3 365x5x2 # Felt less sore than usual: rolled out legs on Tuesday. 2014-05-20 (Tuesday) bench: 45x10x2, 95, 135, 185, 205, 225x3, 245x1, 275x1 305x5x2 # 1s very strong and fast. 2s1r messed up pathing. 305x4f # bench moved and was at angle to ceiling lines. Set up too high, # and hit loading hook on every rep. 305x1 # Very hard but a solid rep. Rested about 2 minutes. Counting as 3x5. lying tricep extension: 30x10x2 # Extremely painful in right shoulder. Improved with more sets. 80x5 # OK, but hesitant on right side. 100x5 120x5x3 # 1s feels a little benched. Probably too heavy. 2s better, actually tried. 2014-05-19 (Monday) weight: 202.0 squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1, 425x1, 455x1 485x5x5 # PR! 1s better than Friday's, but knees feel a lot of tug. 6:50 for 2s. # 2s5r still almost giving out. 4r fel forward. Better than 1s but sloppy form. # 7:15 for 3s. # 3s 1-4r stayed in hips. 5r no push, very grindy. 7:40 for 4s. # 4s GREAT hip drive. On ALL REPS! 5r fastest today. Great form. 8:05 for 5s. # 5s GREAT. Listened to Outkast, great energy, perfect hip drive. Awesome. 2014-05-17 (Saturday) # At Santa Cruz # Dead tired after squats yesterday, but still trying +5, so can drop to # triples if hard. bench: 45x10x2, 95, 135, 185, 205, 225x3, 245x1, 275x1 300x5x3 # Still aggravating right shoulder. Tied PR! Much easier than last tim. # 5rs not particularly grindy. Maybe can ride this up to 315x5! lying tricep extension: 25x10x2, 75, 95x3 115x5x3 # Bar = 23.5, counting as 25. Hurts right shoulder. 2014-05-16 (Friday) squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1, 425x1, 455x1 480x5x5 # 1s extremely hard. SO TIRED. 2s-4s OK. # 5s5r paused going up. Quad tendon on both knees highly aggravated. # Felt like a mild concussion. Eyes bulging. 2014-05-15 (Thursday) # Tired weight: 201.8 press: 45x10x2, 95, 115, 135, 155x3, 165x1, 175x1, 185x1 195x5x3 # 1s some layback but not hard. 2s4r very hard. 5r easy: used hip. # Same on 3s. klokov press: 120x8x3 dips: 0x5, 25x5, 45x5, 70x5 # A bit strained. 90x(5,5,5@7) # 1s feels quite nice on traps, actually. 2014-05-14 (Wednesday) # Very sore weight: 202.6 squat: 45x10x2, 135, 225, 315x3 365x5x2 # Super fucking sore. Rolled out for an hour after. 2014-05-13 (Tuesday) # Bench retry weight: 202.8 bench: 45x10x2, 95, 135, 185, 205, 225x3, 245x1, 275x1 295x5x3 # Much stronger than Saturday's. Kept gaze at a 45deg angle: no staring # at slanted line, no following bar. Much stronger! 3s5r suddenly very slow. 225x8 # Capping at 8 to be strong for LTEs. Very easy. lying tricep extension: 30x10x2, 50x5, 70x5, 90x6 110x5x3 # Good starting weight. Pretty challenging. # Google LTE bar weighs 31lbs, counting as 30. 2014-05-12 (Monday) squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1, 425x1, 455x1 480x5x5 # Very hard. 3s didn't wait long neough b/c I mixed up clock hands. # Highly exhausted! 2014-05-10 (Saturday) # Bench (but destroyed from squats yesterday) bench: 45x10x2, 95, 135, 185, 205, 225x3, 245x1, 275x1 295x(5,3f,4) # 2s just no energy b/c of squats. Really should move bench to Sunday. # Just going to redo this on Thursday. 3s2r hit extra low. # Still counting 4r but ass came off bench. Still hurt shoulder. 225x8x3 chinups: 0x5x3 # Had more in me but exhausted and don't feel like trying too hard. 2014-05-09 (Friday) # Early squats (2pm) weight: 200.8 squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1, 425x1, 455x1 # Feeling DEAD tired. Sleepy! 475x5x5 # 1s really quite strong. Fast. # 2s slower and a bit worried about failure. Taking slightly over 15m. # 3s some reps too low. 20m. Better than 2s. # 4s really fuckin tough. # 5s GREAT: really put an effort into using hips. So much easier! # TL;DR USE HIPS TY 2014-05-08 (Thursday) weight: 203.4 press: 45x10x2, 95, 115, 135, 155x3, 165x1, 175x1, 185x1 # Left Gogole after warming up to 185 and taking coffee, then waited an # hour, then restarted at home. Because Sarah felt bad from grip work # yesterday. Totally fucked with strength. 45x10x2, 95, 115, 135, 155x3, 165x1, 175x1, 185x1 # MUCH harder than an hour ago. 190x(4f,3,3,3,3,3) # 1s just too fucking tired, and in a caffeine crash. klokov press: 115x8x3 2014-05-07 (Wednesday) # Lower back fatigued weight: 203.2 squat: 45x10x2, 135, 225, 315x3 365x5x2 # Finally by 2nd set was feeling unsore. power clean: 95x3x2, 115x3x2 145x3x5 # Form still a littly funky, but OK. 2014-05-06 (Tuesday) # Shoeless bench (forgot shoes at home). weight: 200.0 bench: 45x10x2, 95, 135, 185, 205, 225x3, 245x1, 275x1 290x5x3 # 1s slow but confident. Feet keep slipping. # 2s super controlled but with internal rotation. # 3s same as 2s. No chance of failure. 225x13@10 2014-05-05 (Monday) weight: 201.0 squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1, 435x1 465x5x5 # First set extremely fast and energetic. # Significantly more tired as the sets progressed. 2014-05-03 (Saturday) press: 45x10x3, 95, 115, 135, 155x3, 165x1, 175x1, 185x1 185x5x3 # 1s knees unlocking, but didn't feel it and was only told after set. # 2s super strict & stronger! # 3s very strict & also great. +2.5? front raise: # kettlebells: accessory attempt for helping the bottom of the press. 10x12, 15x12x3 # 1s tough! Shit man. Maybe this is actually a good idea. # Seems like it might plausibly help. chinups: 0x(8,8,7f) 2014-05-02 (Friday) # 5x5 Again weight: 200.4 squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1, 425x1 450x5x5 # Form good, but getting very tired. deadlift: 135, 225, 315x1, 365x1 405x5 # Very tiring. Last rep hamstrings lost tension & knee rebent. # Maybe should do RDLs on Mondays? 2014-05-01 (Thursday) # Bench Redo bench: 45x10x2, 95, 135, 185, 205, 225x3, 245x1, 265x1, 275x1 285x5x3 # A little tough: right shoulder doesn't hurt during sets. # Still a little messed up. 5s 1-3r very fast & good. 225x12 lying tricep extension: # Painful on tight shoulder. 25x20 # Rehab. 30x20x2 # Solved the pain -- at least for now. 2014-04-30 (Wednesday) # Recovery squat: 45x10x2, 135, 225, 315x3 365x5x2 # 88 degrees in Boss gym, didn't feel like increasing to 385. Dying here man. power clean: # That's right! 95x5x3, 115x3x2 135x3x5 # Not bad. OK starting point. 2014-04-29 (Tuesday) # Press w/ injured shoulder. press: 45x10x2, 95, 115, 135, 155x3, 175x1x2 180x5x3 klokov press: 95x8, 115x8x3 # Tough. Using squat grip. press: 120x8x3 flyes: 130x(20,12,15) 2014-04-28 (Monday) # Start 5x5 Ramp weight: 198.8 squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1, 425x1 450x5x5 # First 2 sets quadded, last 3 fully from hip, perfect! 2014-04-26 (Saturday) # Spent all morning beinga lodaer for strongman competition. Tired. # Also probably have mild sunstroke. weight: 198.8 bench: 45x10x2, 95, 135, 185, 205x3, 225x1, 245x1, 265x1 285x(3f,1f) # 1s Shoulder gave out on second rep. Completed a third, but it hurt. # 2s hurt immediately. Stopped. 2014-04-25 (Friday) # Tired Squats squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1, 425x1 455x5x3 # Getting a little grindy. 3rd set quadded, b/c quads less sore. deadlift: 135, 225, 315x1, 365x1 385x5 # MUCH easier than last week's! Very fast. deficit deadlift: # 85% 325x3x2 # Very easy. 2014-04-24 (Thursday) # Strict press +10 weight: 200.2 press: 45x10x2, 95, 115, 135, 155x1, 165x1 175x(5@6,5@6.5,5@7) # EXTREMELY strict and easy! klokov press: 95x8, 115x8x3 # 2s easy, last 2-3 a little tough. Wider grip helps. press: 115x(10,10,10,8,8) 2014-04-23 (Wednesday) squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1 445x5x3 # Easy. 2014-04-22 (Tuesday) # Bench w/ hurt shoulder bench: 45x10x2, 95, 135, 185, 205x3, 225x1, 245x1, 255x1 # All very good. 280x5x3 # 1s SUPER painful for last 3-4" on right shoulder. # Hurts to hold at lockout. Anterior, near bicep. # 2s better but coming up unevenly. # 3s hurt quite a bit. wide-grip bench: 185x8x3 # Very easy this time. # No LTEs: hurts shoulder too much. Can barely even pick up the 25# bar. Crap. 2014-04-21 (Monday) weight: 200.2 # Lower back still tired from Friday's DLs. squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1 435x(5@7,5,5) # 3s done as 1x2,1x3 with no break in between: # clip was unhooked on left side and plates slipped. # The 3 was then also crooked. Very tough--more than it # should have been. leg curl: 160x12x3 2014-04-19 (Saturday) bench: 45x10x2, 95, 135, 185, 205, 225x3, 245x1 275x5x3 # Tough. 2s5r injured rotator cuff on rhs by hitting too high. chinups: 0x(8,8,5) 2014-04-18 (Friday) squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1 425x5x3 deadlift: 135, 225, 315x1 365x5 # In future do 5s all the way up. deficit deadlift: 315x3x2 # 85%? Dan does 1x8 or 3x8. 2014-04-17 (Thursday) # Very Strict Press Linear press: 45x10x3, 95, 115, 135, 155x3 165x5x3 # Starting with arms, not hips. klokov press: # Middle finger on 24hr ring. 115x(8@8,8,8) press: 115x(10,10,10@10) # VERY tired shoulders. Especially left. 2014-04-16 (Wednesday) # Squat Linear Start squat: 45x10x2, 135, 225, 315x3, 365x1 405x5x3 # Quite tough (due to heat in gym?). Sets got easier over time. romanian deadlift: 95x10x3 # Crippling lower back pain! 2014-04-15 (Tuesday) # San Diego 24HR. Restarting Linear Everything. bench: 45x10x2, 95, 135, 185, 205, 225x3, 245x1 265x(5@7,5,5) # Pretty down. wide-grip bench: 135x8, 185x8x3 lying tricep extension: 75x12x5 2014-04-13 (Sunday) # MEET! Tom Campitelli's Strengthlifting @ Crossfit Oakland. weight: 199.0 squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1, 455x1 495x1, 525x1, 545x1 # =) press: 45x10x2, 95, 115, 135, 155x3, 175x1 185x1, 200x1, 215xf deadlift: 135, 225, 315x3, 365x1, 405x1, 455x1 475x1, 505x1, 545x1 # =) # First place! Won two dinosaur stuffed animals. 2014-04-09 (Wednesday) # Recovery. squat: 45x10x2, 135, 225, 315x3 365x5x2 bench: 45x10x2, 95, 135, 185, 205 225x5x3 # Tough. 2014-04-07 (Monday) # Openers. squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1, 455x1 495x1 press: # For Tom Campitelli's meet, which uses press instead of bench. 45x10x2, 95, 115, 135, 155x3, 175x1 185x1 deadlift: 135, 225, 315x1, 365x1, 405x1, 455x1 495x1 # Tough. 2014-04-05 (Saturday) # Fucking press again press: 45x10x2, 95, 115, 135, 155x3, 175x1, 185x1 # Strict 195x1 # But apparently knees unlocked? Use old form. 195x1 # Original form (w/dip). Super fast and VERY close to face. Good! 200xf # Didn't move. 200x1 # Knees unlocked. 155x8x3 # From bottom, strict. # Consider press w/reversed grip as accessory to target weak point in front # biceps. Possibly also strict w/incline bench, to avoid hip contribution. 2014-04-04 (Friday) weight: 198.8 squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1, 455x1 505x3 # Actually OK, with 20 min rest + coffee. 2014-04-03 (Thursday) weight: 198.4 bench: 45x10x2, 95, 135, 185, 205, 225x3, 245x1, 275x1, 295x1 315x1 # Grindy! 275x5x2 # Only due 2x5 due to 315. Easier than last week. chinups: 0x(8,6,5) 2014-04-02 (Wednesday) weight: 198.6 squat: 45x10x2, 135, 225, 315x3 365x5x2 # Beltless, ez. 2014-04-01 (Tuesday) # CPAP Night #1! weight: 198.8 press: 45x10x2, 95, 115, 135, 155x3, 175x1, 185x1 195x(f,f,f,f) # God damnit. Experimenting with stricted form. Didn't go well. # Then tried old form, still failed. 185x(4f,4f,4,3f) # Super strict w/ hip. Sucks. romanian deadlift: 135x10x5 # Quite tough even with 2" ROM. 2014-03-31 (Monday) # SARAH 225 DAY weight: 199.4 # Extremely low sleep, waking up with adrenaline. Chest pain all day. # Weight loss due to not eating enough from thinking I'm too fat. squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1, 455x1 465x5@10 # No energy. 455x5 # Dropping to reverse pyramid. 445x5 # Some chest pain after. Scary. Not going to complete full 5x5. 2014-03-30 (Sunday) # @24 for Sarah's Smolov weight: 200.4 chest-supported row: 45x12, 90x12x6 # Super easy. flyes: 20x12x5 # Very easy: starting light. # Good song: Labrinth - Earthquake. 2014-03-29 (Saturday) # Very Low Sleep press: 45x10x2, 95, 115, 135, 155x3, 175x1, 185x1, 195x1 # Knees unlocked? 195x1 # Strict. 205x1 # Knees unlocked a little. 205xf # Got to eye level. 205x(f,f,f) # I suck. 2014-03-28 (Friday) # Still at Totum squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1, 455x1 495x5 # Planned for 3, but felt easy. 2014-03-27 (Thursday) bench: # No spotter, so doing volume/bb. 45x10x2, 95, 135, 155, 185, 205, 225x3, 245x1 275x5@(7,7,8) # Tough: can't grip bar well due to 30mm. chinups: 0x(8,5,5) # Planned: not to failure. 2014-03-26 (Wednesday) squat: 45x10x2, 135, 225, 315x3 365x5x2 # Super ez. Whole training took ~20 minutes! 2014-03-25 (Tuesday) # Tired Press press: 45x10x2, 95, 115, 135, 155x3, 175x1, 185x1, 195x1 200x5x3 # 1s not very strict: still doing the hip thrust plus layback. Some knee bend. # 2s still feeling huge hip help. Cheating? 5r a blatant push press. lying tricep extension: 75x12x3 # Left side more fatigued. 3 sets (not 5) due to time constraints. 2014-03-24 (Monday) # Totem Fitness in Toronto squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1, 455x1 # Extremely easy! 465x5x5 # Feels extremely easy, although no chalk, bad knurling, and >30mm bar # makes it slip a bit. Very explosive. Even checked some weights on # a scale and they are accurate. # 3s feeling some conditioning, agh. Still panting going into 4s. # Tough also on shoulders which have to actively hold up the # weight. Took 15, taking 20 for 5s. # Note only ate like 1/3rd burrito today... 5s very easy # strength-wise but I'm exhausted! Didn't eat enough. 2014-03-22 (Saturday) # Pre-Toronto Training weight: 201.4 bench: 45x10x2, 95x5x2, 135, 185, 205, 225x3, 245x1, 275x1, 295x1, 305x1 # Very hard. 315x(3@9,2,2) # 1s1r very fast. Others not so much. Pathing weird. Hit too low. lying tricep extension: 65x12, 75x12x5 # Much easier than Tuesday's. 3s getting tired. 2014-03-21 (Friday) weight: 201.4 squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1 455x5x3 # Crap: accidentally loaded 455 instead of 450. Keeping with it, # because I may not be able to train next week. # Tough. Feels loose + tough in quad tendons. 2s felt better. # 3s OK, but lower back aggro'd. power shrug: 135, 225, 315 405x5x2 # Not tough at all but some back strain on one vertebra on last set. 2014-03-20 (Thursday) weight: 202.6 press: 45x10x2, 95, 135, 155x3, 175x1, 185x1 195x5x3 # Sarah said some reps knees not locked. 195x(3,1,1,1) # Practice locking knees. # Helps to keep knees EXTERNALLY ROTATED! chinups: 0x5x3 # Tough: not much rest. 2014-03-18 (Tuesday) weight: 202.6 bench: 45x10x2, 95, 135, 185, 205, 225x3, 245x1, 275x1, 300x1 315x3@9 # Finally !!! =)! deadlift: 135, 225, 315x3, 365x1, 405x1 # Fighting vomiting feeling from belt. 425x5@9 # Fatigue only in hamstrings. Not used to work. lying tricep extension: 25x15 75x12@6 75x12x3 75x12@8.5 75x12 2014-03-17 (Monday) # Switch to BBBC for squatting. No mirror! weight: 200.8 squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1 450x5@8 # Without mirror, feels like quad tendons are being overly pulled. 450x5@9 # Went extra low at Sarah's calling: felt much harder in lower back (rounding) # but no knee pain. Failed 5r at the top by stepping forward. 15m rest. 450x5 # Filmed and looks like quads are parallel but not crease of hip: probably means # all squats up to now have been invalid. =( 2014-03-15 (Saturday) # DEAD FROM SQUATS bench: 45x10x2, 95, 135, 185, 205, 225x3, 245x1, 275x1, 295x1, 305x1 312.5x3 # Only one set due to exhaustion. =) 2014-03-14 (Friday) # PEAK! weight: 201.8 squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1, 455x1, 495x1 535x3@10 # Tough + grindy. To end. =) 2014-03-13 (Thursday) # Very tired! weight: 202.0 press: 45x10x2, 95, 115, 135, 155x3, 175x1 190x5x3 # Not too tough, but I'm fucking exhausted. Apnea hypochondria. 2014-03-12 (Wednesday) # Home weight: 201.6 squat: 45x10x2, 135, 225, 315x3 265x5 # Very easy. 2014-03-11 (Tuesday) bench: 45x10x2, 95, 135, 185, 205, 225x3, 245x1, 275x1, 295x1 310x3@9 310x3x2 2014-03-10 (Monday) # Lighter squat before the end of the cycle. weight: 199.6 squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1, 455x1 485x3 # Food poisoning all day. Didn't vomit. 2014-03-08 (Saturday) # 3x3 Bench Switch weight: 201.0 bench: 45x10x2, 95, 135, 185, 205, 225x3, 245x1, 275x1, 295x1 307.5x3x3 # 3rs are tough. 2014-03-07 (Friday) # With Food Poisoning. weight: 201.0 squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1, 455x1, 495x1 525x3 # First 2 reps very fast! 3rd not too grindy. 2014-03-06 (Thursday) # Strict Press Titration (Reset) weight: 200.0 # Knees locked, showing chest, tight abs, wider stance, # close to fice, no monkey grip, reps from bottom. press: 45x10x2, 95, 115, 135, 155, 175 185x5x3 # 1s quite tough -- also keep leaning back again as soon as press starts. # 2s also quite tough. Mostly 4-5r. # 3s tough. Started too high? Go up slowly. paused halting press: # to top of forehead. Held for 5seconds. 95, 135 155x5, 185x5, 155x5 chinups: 0x(8,8,4) # Grip too wide? 2014-03-05 (Wednesday) # Recovery weight: 201.0 squat: 45x10x2, 135, 225, 315x3 365x5 2014-03-04 (Tuesday) weight: 200.6 bench: 45x10x2, 95, 135, 185, 205, 225x3, 245x1, 255x1, 285x1 305x4x4 # Sarah says 3-4r on 2-3s harder because leg drive pushes the bench # backwards and I lose arch. Sarah's idea: Plates between wall and # rack to hold distance! Good idea. 4s torso twist -- right side failing. 2014-03-03 (Monday) weight: 199.2 squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1, 455x1, 485x1 515x3 # With ammonia. Quite fast! =) ghr: 0x10x3 2014-03-01 (Saturday) # Bench @ Boss weight: 200.0 bench: 45x10x2, 95, 135, 185, 205, 225x3, 245x1, 275x1x2 # Hit too high. 302.5x4x4 # 1s tough. 2s4r extremely hard -- lifted butt slightly off bench. # 3s great. Took 15m rest. On 4r, left foot slipped, but managed # to recovery. Scary. 4s OK. Obviously very hard. 2014-02-28 (Friday) # Squat =) weight: 200.2 squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1, 445x1, 475x1 # A little slow. 505x3x3 # 1s good. Balance ball obstructed path on 3r: had to hold at top until it moved. # 2s good. 3s a little labored, but no chance of missing. 2014-02-27 (Thursday) # TOOK A MULTIVITAMIN, PRESS FEELING IT!! weight: 200.6 press: 45x10x2, 95, 115, 135, 155x3, 175x1, 185x1, 205x1 225x1@10 # Super good. Video. TONS of energy today for no real reason. =)=) 217.5xf # Too tired from 225. 205x3 # Very hard. Really tired now! Decided to do a pyramid down. 185x5 155x10 2014-02-26 (Wednesday) # Recovery squat: # squat bar 55x10x2, 145, 235, 325x3 375x5x2 # With squat bar. Felt like very bad form -- falling forward on some reps. 2014-02-25 (Tuesday) # 4x4 Bench for variety weight: 199.0 bench: 45x10x2, 95, 135, 185, 205, 225x3, 245x1, 275x1 # Kinda tough. 300x4x4 # 1s quite tough. Never feels grooved. # 2s great. Kept legs wider so ADDUCTORS WERE TIGHT. # Whole postition felt solid. # 3s quite good. 4s great. New leg position works! 2014-02-24 (Monday) # Just recovered from cold. weight: 198.0 # Water. squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1, 435x1, 465x1 # 435 very fast. 495x3x2 # 1s great, basically a non-event, BUT felt a huge amount of sinus pressure. # 2s also great. Less pressure -- or at least I was expecting it. 17.5 min rest. 495x3@8 # 3s also easy: like nothing. Didn't even have to try. 2014-02-22 (Saturday) # @ Google w/Nick (while sick) weight: 201.0 bench: 45x10x2, 135, 185, 205, 225x3, 245x1, 275x1 300x(5,4f,3f) # Sickness. 2014-02-21 (Friday) # (I AM ILL) SICK SQUATS BRO weight: 200.6 squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1, 425x1, 455x1 485x3x3 # 1s quite tough, I guess? Kept falling forward and slow. # Mostly felt in back, possibly from deadlifts or press. Sickness sucks. # Worried for 495 -- need to add 50 to this nonsense. # 2s also very hard. Felt in back. No DLs. # 3s1r lopsided biased to right. Shitty, all of them. # Right shoulder hurt to hold. 2014-02-20 (Thursday) # Press While Sick (Hurt Right Shoulder) weight: 201.0 press: 45x10x2, 95, 115, 135, 155x3, 175x1, 185x1, 195x1, 205x1 217.5x(3,1,f) # 1s quite difficult. Heavy lean to right on 3r. # 2r from bottom. Mis-grooved. # 2s extremely tough on first rep. Failed the first attempt at it. # 3s got about to top of head. No strength. 155x10x5 2014-02-19 (Wednesday) # Recovery While Sick weight: 199.8 squat: 45x10x2, 135, 225, 275x3, 315x1 365x5x2 # Tough, especially on left knee, felt like ACL was being stressed. # Sickness didn't help. Threw up in mouth 3x. # Always have big plans for Wednesday, but so tired! 2014-02-18 (Tuesday) # Bench Retry @ Google weight: 201.2 bench: 45x10x2, 95, 135, 185, 205, 225x3, 245x1, 275x1 # Fast but tough. 297.5x5x3 # 1s VERY fast! Aimed higher on chest: more shoulder. # Hollow feeling in shoulders after 1s. # 2s also strong. 5r had wonky pathing. # 3s best set yet (15m rest). 5r very fast. Great arch. 2014-02-17 (Monday) # Begin 3x3 at Santa Cruz Strength weight: 201.0 squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1, 425x1, 455x1 475x3x3 # 1-2s very easy. 3s relaxed, making it tough. deadlift: 135, 225, 315x1, 405x1 405x6 # Starting DLs again. Linear +10? 2014-02-15 (Saturday) # Bench 4x4 Switch bench: 45x10x2, 135, 185, 205, 225x3, 245x1, 275x1 297.5x(4,3f) # 1s right arm gave out on 4r. Pretty much to failure. Surprising. # 2s right arm gave up. # Just a failure of a day. Don't count this for anything. Possibly beacuse I # used that shit bench that I aways have this problem on. 185x15 # To test the theory of it being the bench and not an endurance issue. 205x9 # Apparently bringing the bar down unevenly to the detriment of the right side, # according to Sarah. 225x8 # Right side giving out a bit. Just tired. 2014-02-14 (Friday) # Valentine's Day! weight: 200.2 squat: 45x10x2, 135, 225, 315x3, 405x1, 430x1, 455x1 480x5x5 # 1s extremely strong! Took 15m rest after 455. 1r felt like nothing. # Sticking with 20m rests. 2s also good. Not exhausted after. # 3s just as good as 1s. 4s had to try a little. # 5s5r required effort. 2014-02-13 (Thursday) weight: 201.0 press: 45x10x2, 95, 115, 135, 155x3, 175x1, 185x1, 195x1 215x(f,3,3,3,3,1f,3,2f,1) # 1s went forward. 6s took only 5m rest. Last set messed up unracking. # Counting as 215x3x6 as intended. 2014-02-12 (Wednesday) squat: 45x10x2, 135, 225, 315x3 365x5x3 # Quite tough. Very, very sore. 2014-02-11 (Tuesday) weight: 198.6 bench: 45x10x2, 95, 135, 185, 205, 225x3, 245x1, 275x1 295x5x3 # 1s super good =). 2s OK, right side failing a bit, but 3r very bad. # Experimented with where to hit and didn't get good leg drive. 3s tough. 2014-02-10 (Monday) weight: 199.8 squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1, 425x1, 450x1 # Super fast. 470x5x5 # 1s good. 2s have to try. 3s felt strongly in hips. # Took 20m for 4s -- great. 20m seems right. # Sarah suggests to check that left foot is lined up with right. 2014-02-08 (Saturday) # Bench @ Boss bench: 45x10x2, 95, 135, 185, 205, 225x3, 245x1, 275x1 # Feels much harder than normal. 295x(3,1) # Boss stardard torso twist. Also quite tough. # Just fucking exhausted from yesterday! 2014-02-07 (Friday) # 465 again oh boy weight: 198.2 squat: 45x10x2, 135, 225, 315x3, 365x1, 405x1, 425x1, 440x1 465x5x5 # 1s harder than Monday's - smelled spinal fluid on each rep. # 2s not bad. Not easy, but slow and solid. 3s getting tired. # Maybe it needs 20m rest now? 4s slow but not hard. # 5s took 20 minute rest. Better than Monday's! power shrug: 135, 225, 315, 365x3 410x5x3 # Much easier than last week. 2014-02-06 (Thursday) press: 45x10x2, 95, 115, 135, 155x3, 175x1, 185x1, 195x1 212.5x3x6 # All sets quite easy! 2014-02-05 (Wednesday) # Revry squat w/ squat bar squat: 55x10x2, 145, 235, 325x3 # 55lb bar 375x5x3 # Feels very loose. 2014-02-04 (Tuesday) weight: 198.0 bench: 45x10x2, 95, 135, 185, 205, 225x3, 245x1, 275x1 # Keep feeling it more in right shoulder. 292.5x(4f,5,5,5) # Apparently setting up crooked on bench. Much harder on right side. # 4s had huge torso twist. Hurts a bit. # Before 2s, left BBBC and went to Google. Completely redid warmup. # Feels MUCH stabler on Google benches. 2014-02-03 (Monday) weight: 197.6 squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1, 405x1, 425x1, 440x1 465x5x5 # Matching last time's max! 5s not tough but huge endurance feat. halting deadlift: 135x5x2, 225, 315x3 405x8 # Really fucking hard. Couldn't pull in with lats well. deadlift: 405x1 # Just to remember how DLs feel. So much easier than haltings. 2014-02-01 (Saturday) bench: 45x10x2, 95, 135, 185, 205, 225x3, 245x1, 270x1 290x5x3 # Quite tough. wide-grip paused bench: 135x6x3 # For speed. snatch balance: 65x2x3 2014-01-31 (Friday) # With energy! weight: 197.6 squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1, 405x1, 435x1 460x5x5 # Not very hard at all! 15-20m rest. power shrug: # With straps and belt 135x10, 225, 315 405x5x3 # Tough. Well, not tough, but feeling it in traps. # Don't normally do sets across, btw! 2014-01-30 (Thursday) # Press after crying: Yay Feelings weight: 199.0 # Ate a lot. press: 45x10x2, 95, 115, 135, 155x3, 175x1, 185x1, 195x1 210x(3,3,1f,3,3,3,3) # Getting push-pressed. # Very late after 4s -- 8PM. Because of getting to gym late. Tired. 2014-01-29 (Wednesday) weight: 197.2 squat: 45x10x2, 135, 225, 275x3, 315x1 365x5x3 # Quads VERY tight. Rolled. Hurt a lot. Especially left. snatch balance: 45x2x3 # Or so. 2014-01-28 (Tuesday) # Linear bench matching 6x4! weight: 195.6 bench: 45x10x2, 95, 135, 185, 205, 225x3, 245x1, 265x1 287.5x5x3 # Quite difficult. Hollow feeling in right shoulder. # 3s 15min rest. Very solid. Felt better setup + shorter ROM. 2014-01-27 (Monday) # Adequate Sleep Presents: Linear SQ 5x5 +15! weight: 194.8 squat: 45x10x2, 135, 225, 275x3, 315x1x2, 365x1 # Left knee quad tendon v. painful 405x1, 430x1 # Pulled back slightly when went to grab bar and stretch. 450x5x5 # Fast and strong. 2014-01-25 (Saturday) bench: 45x10x2, 95, 135, 185, 205, 225, 245x1, 255x1 285x5x3 # 1-2s tough. Sarah pointed out holding too wide. # 5th finger should be just off the rings on power bar. slingshot bench: 315x3 # Just for fun, since the equipment was around. chinups: 0x(8,8,5,5) # 26 total. Tired! 2014-01-24 (Friday) # VERY poor sleep. 1st week 5x5. weight: 197.6 squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1, 405x1 435x5x5 # 1s tough. 2s on 7min rest, almost to failure. 3s also. # 4s,5s took 20m rest. While still tough because falling asleep, no # chance of failure. # No deadlift work: feeling tired! Falling asleep all day! 2014-01-23 (Thursday) # Poor sleep. Linear press weight: 197.2 press: 45x10x2, 95, 115, 135, 155x3, 175x1, 185x1, 195x1 # 185 felt like 205. 207.5x3x6 # Feels push-pressed, honestly. 6s closer to failure but very honest reps. 2014-01-22 (Wednesday) weight: 198.2 power snatch: 65x2x2, 95x2x3, 115x2x2, 135x2 155xfx4 # Couldn't do any reps. Paused about shoulder-height. No hip thrust? 135x2x5 # Highly demotivated. Stopping. squat: 45x10x2, 135, 225, 275x3, 315x1 # 225 bounced off uprights when re-racking # and fell down right shoulder. Hurts. # Lower back really feeling sore. Hard to even hold 315. # Stopped at 315 at boss -- no bars with knurling available. # Kept injuring self because of equipment. Will squat at home. 45x10x2, 135, 225, 275x3, 315x1 365x5x3 # At home. Easy, but back tired. 2014-01-21 (Tuesday) # Linear bench on very little sleep. weight: 197.3 bench: 45x10x2, 95, 135, 185, 205, 225x3, 245x1, 265x1 282.5x5x3 # Quite good. 2014-01-20 (Monday) # Start of 5x5 Pyramid. Doing program this time @ Boss. weight: 195.8 squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1, 405x1 435x5x5 # Very easy. 2s Sarah said "looked bored." rack pull: # At home, after dinner. 135, 225, 315x3, 405x1, 455x1, 495x1, 545x1 585x3 # With straps. Felt solid but couldn't engage lats to pull in. 600x1 # Super! =) 2014-01-18 (Saturday) # 280 linear bench weight: 195.2 bench: 45x10x2, 95, 115, 135, 185, 205, 225x3, 245x1, 265x1 280x5x3 # 1s had the typical twisted torso of Boss. Close to failure. # 2s much better but RHS fatigued during 5r. Great form 1-4r. chinups: 0x(8,8,6,5,4,4,3,2) # Going for 40 total. # Right tricep, lats on both sides, brachioradiales ultra-sore through Monday. 2014-01-17 (Friday) # Deload squat squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1 405x5x3 deadlift: 135, 225, 275x3, 315x1, 365x1 405x6 # Planned 5, but was going well. Some lower back pain after. 2014-01-16 (Thursday) weight: 197.6 press: 45x10x2, 95, 115, 135, 155x3, 175x1, 185x1, 195x1 205x3x5 205x2f # Took too short rest, I guess, but the reps were pretty fast. 205x1 # With 1 minute rest after the previous set. 2014-01-15 (Wednesday) # Deload week +5 power snatch weight: 196.6 power snatch: 65x2x2, 95x2x2, 115x2, 135x2 # Very dizzy from that. 150x2x8 # Sarah says 1s was shitty -- pressed out. 2s also. # 3s1r and 4s1r good. Really want to be alone, away from strongman group. # 6s-8s good form. squat: 45x10x2, 135, 225, 275x3 315x5x2 # Recovery for soreness. 225 tough on lower back. 275 tough on knees. # Felt tough, but looked good according to Sarah. 2014-01-14 (Tuesday) # 275 linear bench weight: 194.6 bench: 45x10x2, 95, 135, 185, 205, 225x3, 245x1, 265x1 275x5x3 # Fast and easy. 2014-01-13 (Monday) # Squat deload weight: 193.6 squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1 405x5x3 # Labored. Got sore next day in glutes + hams. Very tired. 2014-01-11 (Saturday) # 270 linear bench bench: 45x10x2, 95, 135, 185, 205, 225x3, 345x1 270x5x3 # Easy. power snatch: 65x2x2, 95x2x2, 115x2 # W's warmup scheme was better. 145x2x8 # Lightheaded after each. All sets really great! Nothing pressed out. 2014-01-10 (Friday) # FINAL LIFT OF ADV PYRAMID squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1, 405x1, 445x1, 475x1 # Felt slower than last week. 515x3 # Great! Stayed in hips. Not too hard at all. # Much better than the 505x3 last week! 2014-01-09 (Thursday) # 202.5 attempt. SICK. weight: 195.6 press: 45x10x2, 95, 115, 135, 155x3, 175x1, 185x1 202.5x3x6 # Expected only 3 sets. Sickness felt heavily. 2014-01-08 (Wednesday) # 140 retry. Sick. power snatch: 65x3x2, 95x3x2, 115x2x2 140x2x8 squat: 45x10, 135, 225, 275x3, 315x1 365x5 # Program calls for 1x3, but 5s are cool. # Tough. Much slower than Monday's. Probably due to sickness? 2014-01-07 (Tuesday) # More linear bench +5 weight: 195.6 bench: 45x10x2, 95, 135, 185, 205, 225x3, 245x1 265x5x3 # Feels kind of tough, and feet keep slipping. 2014-01-06 (Monday) # Rest squat before max Friday weight: 194.6 squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1, 405x1, 425x1, 445x1 # Everything today extremely fast + light. 465x3 # First day wearing knee sleeves from Blice -- very helpful. # Zero knee pain! 2014-01-04 (Saturday) # Birthday @ Santa Cruz +5 Bench bench: 45x10x2, 95, 135, 185, 205, 225x3, 245x2 260x5x3 power snatch: 65x3x2, 95x3x2, 115x2 140x2x2 # 1s pressed out. 2s shitty. Stopping to go eat lunch. 2014-01-03 (Friday) # First reps over 500! weight: 194.0 squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1, 405x1, 445x1, 475x1 # All warmup SUPER fast. Quite peaked. 505x3 # Really good! Kept a bit too much in knees, so 3r paused a bit # at the sticking point. Very strong, though! deadlift: 135, 225, 275x3, 315x1, 365x1, 405x1, 455x1 495x1 515xf # Couldn't break off ground. 2014-01-02 (Thursday) # Retry 200 press weight: 194.6 press: 45x10x2, 95, 115, 135, 155x3, 175x1, 185x1 200x3x6 # Forearsm hurting from power snatches. All sets quite fast. # Inner markings for pointers: 15 3/4". 2014-01-01 (Wednesday) # Retry 135 power snatch power snatch: 65x3x2, 95x2x2, 115x2x2 135x2x8 2013-12-31 (Tuesday) # Retry linear bench weight: 195.6 bench: 45x10x2, 95, 135, 185, 205, 225, 245x3, 265x1 285x4 # Fairly grindy. 285x3f # Foot slipped, so re-racked. 285xf # Tried to folow up, but stuck at bottom. 255x5x2 # Retry linear, going tues/sat. +10/s? # 3x5 with today's 285 work counting for the first set. 2013-12-30 (Monday) # First ramping triple weight: 197.0 squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1, 405x1, 435x1, 465x1 495x3@8 # Very good. Probably could have done 5 with relative ease. 2013-12-28 (Saturday) # Bench singles with no goal paused bench: 45x10x2, 95, 135, 155, 185x3, 205x2, 225x1 255x1, 275x1, 295x1 # Relaxed a lot at the bottom. 315xf # Got up a few inches. Sarah says long pause. 2013-12-27 (Friday) # Squat @ NYSC weight: 198.0 squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1, 405x1, 425x1 # Back caved. 455x1 # Faster than 425. Extremely tired and feeling sick. 485x3x3 # 1s not even grindy! Kept in hips. # 2s harder, and a bit in the left knee. Some back caving but corrected. # 3s OK, just a bit grindy. Still easy. 2013-12-26 (Thursday) # Press at 1AM (PT) after NYC walking press: 45x10x2, 95, 115, 135, 155x3, 175x1, 185x1, 195x1 200x3x3 200x2f # Failed by utter triceps failure. 2013-12-25 (Wednesday) # Squat on Christmas at the Jewish Community Center! squat: 45x10x2, 135, 225, 275x3, 315x1 365x5x2 # Quite tough. 2013-12-24 (Tuesday) # Bench Deload @ NYSC + BBB # Bench stalled out, so taking it easy today to let some volume deaccumulate. bench: 45x10x2, 95, 135, 185, 205 225x(10,10,10,8,5) # Bars feel extremely good in hands ~30mm. # 225 feels like nothing to hold. Bars very sturdy. Little flexion. lying tricep extension: 45x10, 55x10, 60x10 # Super easy. 2013-12-23 (Monday) # NYSC @ Palisades NY squat: 45x10x3, 135, 225, 275x3, 315x1, 365x1, 405x1, 425x1, 445x1 475x3x3 # Looked better than Friday's 465 according to Sarah. # NYSC has ~30mm bars with poor knurling, but they feel GREAT to hold. 2013-12-21 (Saturday) # At Boss power snatch: 65x3x3, 95x2x2, 115x1 135x3x8 # Many reps very weak. Pressed out, or hitting badly. Worth a redo. 2013-12-20 (Friday) weight: 197.8 squat: 45x10x3, 135, 225, 275x3, 315x1, 365x1, 405x1, 435x1 465x3x3 # Arrived at gym 3 hours later than normal due to Sarah's Christmas party. # Very tired. Knees feel extremely pulled by quads. 2013-12-19 (Friday) # Last press before Christmas! weight: 197.2 press: 45x10x2, 95, 115, 135, 155x3, 165x2, 175x1, 185x1 197.5x3@8 # Could have gotten 5, but had 3 in my head and stopped. 197.5x3x4 # Possibly easy from dropped squat volume? 197.5x5@8.5 # Feeling good! face pull: 50x20x3 2013-12-18 (Wednesday) # Snatch!!!!! weight: 195.4 power snatch: 65x3x3, 95x2x3 130x2x8 # 1s getting pressed out. 6s good. Feeling good. 135x1 # Super good! squat: # Feel warmed up and stretched from the snatches. 135, 225, 275x3, 315x1 365x5x2 # Lower back totally fuckin shot. 2013-12-17 (Tuesday) # Last bench volume before deload weight: 195.2 bench: 45x10x2, 95, 135, 185, 205, 225, 245x3, 265x1 # Inner elbow pain. 287.5x4x5 # 2s forgot to load 1.25# on left side. # Brachioradialis on both sides hurts a bit after 1-2s. 287.5x2f # Feet slipped and lost arch, plus hit a bit too high, # which exacerbated front delt pain on left side. Kinda fucked. 2013-12-16 (Monday) # 3x3 linear ramp start weight: 194.4 squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1, 405x1, 425x1 455x3x3 # Actually quite hard. Quads feel lik ethey're tearing off my patellas. # Possibly form is too quad-heavy and I killed hip drive? 2013-12-14 (Saturday) paused bench: 45x10x2, 95, 135, 155, 185x3, 205x3, 225x2, 245x2, 265x1 285x1 # Super tough + horrible pathing. 285x1 # Better pathing but no strength and hurt quite badly at triceps attachment. # Calling it off. No strength and pain doesn't provide encouragement. # Probably from press volume on Thursday, squats yesterday, and not eating enough. 2013-12-13 (Friday) # Squat @ Boss: Sarah ran off with Google badge >_> # Feeling horrible btoday because of Dave leaving. # Bad depression and sleepiness all day. weight: 195.0 squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1, 405x1, 435x1 465x5 # Very hard. Fighting vomit after 3r. 15min rest. 465x(3,2) # Hit safety on right side and failed. # Nobody else in the entire gym. Worried about injuring self. 465x5x3 # last set pretty fuckin tough there. 17-20 minute rests. # Hip prety beat up on left side. Probably going way too low. 2013-12-12 (Thursday) # Bodyweight Press! weight: 195.4 press: 45x10x2, 95, 115, 135, 155x3, 165x2, 175x1, 185x1 195x3f # First 3 went up easily, then 4th failed to try. # Feeling weak + like I don't want to be here (Google). 195x(3,3,3,3,5) # Last set very motivated to leave. 2013-12-11 (Wednesday) # Snatch with Tony weight: 196.4 power snatch: 65x3x2, 95x2x2, 115x1x2, 125x1 125x2x8 # Some pretty OK. Maybe even the majority! Way better than Saturday. squat beltless: 45x10x2, 135, 225, 275x3 315x5x2 # Actually quite tough. Felt very loose, and calves tight & tired after. 2013-12-10 (Tuesday) bench: 45x10x2, 95, 135, 155, 185, 205, 225, 245x3, 265x1 285x4x6 # Getting quite tough 1s-2s. No belt. # 5s spotter grabbed 4r, but rested ~30s and did another. # Kept heels closer & pathed better -- could actually push! # 6s4r super tough. Right side nearly failed, but got it with # a slight twist. No energy due to negative energy in gym. 2013-12-09 (Monday) squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1, 405x1, 435x1 460x5x5 # Not bad. Felt sick today, but ibuprofen helped. 2013-12-07 (Saturday) # Bench Retry @ 24 weight: 194.2 paused bench: 45x10x2, 95, 135, 155, 185x3, 205x3, 225x2, 245x2, 265x1, 280x1 # Tough. 297.5x2x3 # 1s tough, mostly in shoulder. Nose Tork. # 2s2r left foot slipped, causing a really wonky bar path. # 3s GREAT! Timed reps with DMX. # Snatch @ Boss @ 9PM! =) power snatch: 65x3x2, 95x2x2 120x2x8 # Pretty much terrible. Bent arms, super tired, missing the jumping position... 2013-12-06 (Friday) weight: 195.6 squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1, 405x1, 425x1 455x5x5 # Good speed! Next week OK. 2013-12-05 (Thursday) # Press -- with grip! weight: 195.6 press: 45x10x3, 95, 115, 135, 155x3, 175x1, 185x1 190x4f # Accidentally pressed without little plates or clamps, and the plates slid everywhere. 192.5x5x3 # 1s pretty good! Tough fourth. Had to start from bottom. # 2s5r a grind. Could barely hold at top. 3s super great!! Even 5r! # But went onto toes to help out a bit. 135x10x5 # 1s1-5r felt like absolutely nothing =). 5s SUPER EZ, no grind at all! 2013-12-04 (Wednesday) # Mmm... Snatch. weight: 194.6 power snatch: 65x2x2, 95x3 115x2x8 squat: # Not front squat: quads feeling sore and just not motivated, interferes with Friday. 95, 135, 225, 275x3 315x5x2 # Super light. Heal. 2013-12-03 (Tuesday) # Redo 6x4 bench @ Google weight: 194.2 # Redoing since last time @ Boss right shoulder lagged tremendously bench: 45x10x2, 95, 135, 155, 185, 205, 225, 245x3, 265x1 282.5x4x6 # 3s moved to rack at good height & was able to squeeze chest, which # made it much easier. MUCH better than last week. Boss's setup # was just all wonky. # 5s,6s GREAT: tight everything + external rotation focusing on elbows. =) 2013-12-02 (Monday) # Squat 450 5x5 PR! squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1, 405x1, 425x1 450x5x5 # PR! Sore, but OK. Friday should be fine. 2013-11-30 (Saturday) # Bench @ Boss weight: 194.2 paused bench: 45x10x2, 95, 135, 155, 185x3, 205x3, 225x2, 255x2, 275x1 297.5x1f # 2nd got a little up, but went down too slowly. Possibly rested too little. 297.5x1f # 2s just fucking heavy. Stayed tight and all that BS. # Possibly failure is from benching in the white squat rack: the # holders are pretty low, so I do a partial rep to get it out. # Pretty tired before the reps even start. 300x1@10 # Leg slipped. Really fucking hard, totally to end. Goddamn. power snatch: 65x3x2, 95x2 110x2x7 115x1, 120x1, 125x1 130x1 # "Looked pressed out" says Sarah. 130x1 # Felt OK. Slow, though. 2013-11-29 (Friday) # Thanksgiving Squat =) Santa Cruz Power Fitness squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1, 405x1, 425x1 445x5x5 # 15 min rest. Great form, but very exhausting -- hot in the facility. 2013-11-28 (Thursday) # Thanksgiving Press =) press: 45x10x3, 95, 115, 135, 155x3, 175x1, 185x1 # Headache in back of head. 190x5x3 # 1s great: "Lord Give me a Sign" # 2s4r way forward, but stepped forward and saved. Weird. # 3s5r involved a bit of a calf raise when it stalled out. Count, maybe. 135x(10,10,10,10,7f) # 5s: 1-5r super fast + easy, but 8r failed on right side). 2013-11-27 (Wednesday) # Boss @ 11AM power snatch: 65x3x2, 95x2 105x2x7 # Great form on 1s. Really locked in + no arm-pulling. Remember to jump! front squat: 45x5x2, 135, 185x3, 225x1 255x3x3 # Break at knees. 2013-11-26 (Tuesday) # Bench @ Boss weight: 195.2 bench: 45x10x2, 95, 135, 185, 205, 225, 245x3, 265x1 282.5x4x6 # Forgot to wear a belt on 1s, but it didn't make a different... so maybe no belt? # 4s4r had hugely twisted torso at the bottom. # 5s again with huge tilt raising right shoulder. Bert says # "funny - a lot of people wind up saying that on this bench. # Maybe it's tilted." Sigh. Right shoulder a bit unhappy. # 6s same shit favoring riht side. Super hard on right shoulder. face pull: 42.5x20x3 # Aiming higher than normal. 2013-11-25 (Monday) weight: 194.8 squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1, 405x1, 425x1 440x5x5 2013-11-23 (Saturday) # Bench at Boss paused bench: 45x10x2, 95, 135, 155, 185x3, 205x3, 225x2, 255x2, 275x1 295x2x3 # 1s hard to try on 2r. chest-supported row: 25, 45, 90x5x5 # ez 2013-11-22 (Friday) # Squat at home. Sick + 10PM! squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1, 405x1 435x5x5 # Tough. 2013-11-21 (Thursday) weight: 195.8 press: 45x10x3, 95, 115, 135, 155x3, 175x1 185x5x3 # 3s great. Easily some in reserve. 190x1 # Got it, but shoddy form. 195x1 # Same deal. 200x1 # New Record!! Not too dirty, either! 205x1 # HOLY SHIT MAN!! 135x10x4 # 4s super tough. 135x8f 2013-11-20 (Wednesday) weight: 195.8 power snatch: 45, 75x3 100x2x7 # Form a bit sloppy, but some good ones. Need to jump + not load hams at bottom. front squat: 95x5x2, 135, 185x3, 225x1 245x3x5 # 1s feels good. Easy. 2s falling off shouders. 5s great! Could grip the bar! 2013-11-19 (Tuesday) weight: 194.8 bench: 45x10x2, 135, 185, 205, 225, 245x3, 265x1 280x4x6 # Squeeze tris + lats + chest, external rotation. 2013-11-18 (Monday) # 430-430 squat week squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1, 405x1 430x5x5 # 1s not feeling in the right mood -- not in control of personal space. # Fell forward on 1r and 5r was too much in the quads. Master cue. # 2s much better. Strong + energetic. # 3-4s good. Feels easy. Coffee kicked in? 5s good. 2013-11-16 (Saturday) # Bench at Boss paused bench: 45x10x2, 95, 135, 155, 185x3, 205x3, 225x2, 245x2, 265x1 292.5x2x3 # Super tough. 2013-11-15 (Friday) # Squat w/Tony in Garage weight: 193.2 squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1, 405x1 425x5x5 # Actually pretty tiring. 2013-11-14 (Thursday) press: 45x10x3, 95, 115, 135, 155x3, 175x1 180x5x2 # Planned for 6x3, but got 5 on 1s! Kind of rough, but kept it sexy. 180x5@8.5 140x10x4 # 3s getting tough. 5 min rest. 4s10r super tough. 140x7f # Rested enough for 5s -- just no more output today. 2013-11-13 (Wednesday) # Power Snatch Learnings weight: 194.8 power snatch: 45, 75x2x4 # Learning to jump. 95x2x7 # 2-3 rest. front squat: 95, 135x3, 185x3 225x3x5 # Light & easy. Starting light to let ligaments adapt. 2013-11-12 (Tuesday) # Bench Volume: 15 Weeks to 315! weight: 194.0 bench: 45x10x2, 95, 135, 185, 205, 225, 245x3, 265x1 277.5x4x6 # Feeling awake & happy today! # 4r getting tough. Feeling mostly in the front delt / bicep. # 5s4r quite tough! Not much slowdown but hard to try. # Practice squeezing tris + lats + chest! Did on 6s -- much faster! 2013-11-11 (Monday) # 415-365-420 Squat Week weight: 193.0 squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1, 405x1 415x5x5 # Not bad. ghr: 0x(10,10,5) # Changed form so knee/leg always on roller. Much harder on hamstrings. 2013-11-09 (Saturday) # Bench Paused RM paused bench: 45x10x2, 95, 115, 135, 155, 185x3, 205x3, 225x2, 245x2, 265x1 290x2x3 # Warmup quite tough -- no energy due to feeling melancholy all day. # Need to start planning fun activities. 1s not too bad, felt mostly in feet. 2013-11-08 (Friday) # 5x5 2nd time weight: 194.4 squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1 405x5x5 # Tough. Pressing too hard -- too explosive? # Tried to re-figure out form by staying back on hamstrings. 2013-11-07 (Thursday) # Press Despite Back Pain weight: 193.0 press: 45x10x2, 95, 115, 135, 155x3, 175x1 # Not too hard. 185x2f # Super hard. Traps very sore from power cleans. Starting light with BBB? 175x5x3 # 1s not too grindy. 135x10x5 # 4s 8-10r very hard. 5s10r a death grind. 2013-11-06 (Wednesday) # Recovery weight: 194.4 power clean: 95x3x3, 115x3x2, 135x3 155x3x5 # Form pretty shit -- arm pulling everywhere. Video analysis? # 4s had good speed, but pulled left back (right side was pulled # last time doing curls). # Back injured -- no front squats. Probably out of training for a while. 2013-11-05 (Tuesday) # Bench Volume weight: 193.0 bench: 45x10x2, 95, 135, 185, 205, 225, 245x3, 265x1 275x4x6 # 1s great. Not too easy -- just right. Trying 7.5 rest. # 2-4s getting slow, but zero chance of failure even with shit form. # Keep wanting to pause it. # 6s tried for a 5th and failed off bottom. Didn't feel tight. Belt? face pull: 42.5x20x3 2013-11-04 (Monday) # Start of Monthly 5x5 (Advanced Pyramid) weight: 193.0 squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1 405x5x5 # 5-min rest. Really tiring. Lower back ultra-sore -- feels like hypers. back extension: 0x10x3 2013-11-02 (Saturday) # SPF MEET! weight: 192.0 squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1, 405x1, 425x1 450x1 495x1 525x1 # =) paused bench: 45x10x2, 95, 135, 185, 205, 225, 245x3 275x1 300x1 314x1 # =) deadlift: 135, 225, 275x3, 315x1, 365x1, 405x1, 425x1 450x1 495x1 530x1 # =) 2013-10-30 (Wednesday) # Light Recovery squat: 45x10x2, 135, 225, 275, 325 365x5x2 # Tough. paused bench: 45x10x2, 95, 135, 185 225x5x3 # Tough. 2013-10-28 (Monday) # Meet Openers weight: 193.0 squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1, 405x1, 425x1 450x1 paused bench: 45x10x2, 135, 185, 225, 245x3 275x1 # Easy. Ass stayed on bench. deadlift: 225, 275x3, 315x1, 365x1, 405x1, 425x1 450x1 # OK. 2013-10-26 (Saturday) # Bench Work weight: 192.6 paused bench: 45x10x2, 95, 135, 185, 205, 225, 245x3 225x5x3 # Just to maintain. 2013-10-25 (Friday) # Lighter Triple weight: 191.6 squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1, 405x1, 425x1, 445x1 475x3 # Quite tough. 2013-10-24 (Thursday) # Press BBB-only @ Regular 24Hr Fitness press: 45x10x2, 75, 95, 115 135x10x5 # Very easy. Don't want to do too much/heavy press right before meet. 2013-10-23 (Wednesday) # TM Recovery weight: 195.0 squat: 45x10x2, 135, 225, 275x3, 315x1 365x5x2 ghr: 0x10x3 # No resulting soreness! 2013-10-22 (Tuesday) # Last Bench Volume weight: 193.4 bench: 45x10x2, 95, 115, 135, 185, 205, 225, 245x3, 265x1 272.5x4x6 # Bit tough due to 300 paused on Saturday. # 5s3r hit too low. Feels light though, so no problem. # 6s done while talking about the damn Taylor Swift goat song in # the background. 2013-10-21 (Monday) # Last Volume Before Meet weight: 193.0 squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1, 405x1, 425x1 440x5x5 # Extremely hard -- mostly on back, from extra work + DLs on Friday. 2013-10-19 (Saturday) # Bench Single Test paused bench: 45x10x2, 95, 115, 135, 155, 185x3, 205x3, 225x2, 245x1, 265x1 285x1 # Tough. 290x1 # A bit tough. But came up a little, but quickly placed back. # Using Sarah to give signals, which results in a longer pause. 295x1 # Good but grindy on right arm. 300x1 # Not even grindy, and ass was good. Solid 2nd attempt says Sarah. 2013-10-18 (Friday) # "Heavy Squat" @ Google. 495 (Meet 2nd Attempt) weight: 191.8 squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1, 405x1, 445x1, 475x1 495x1 # Very fast. Quite easy. MP3 but no nose tork. Since it was so easy, # considering testing 515 for 2nd attempt. 515x1 # Not as grindy as usual. Really good. Good for a 2nd. deadlift: 135, 225, 275x3, 315x1, 365x1, 405x1 # Back achy from squat. Mid-back on thoracic curve. 455x1 # Very strong. Even hold at top. 475x1 # Bit harder, but held no problem. 2013-10-17 (Thursday) # Press @ Google weight: 192.0 press: 45x10x2, 75, 95, 115, 135, 155x3, 175x1x2 # 45-135 cleaned. # Quite tough -- shoulders affected by morning curls? # Better when not using deadlift bar. 185x3x6 # Very tired today. Tough. 3s3r misgroove. Gave headache. 45x10, 95 # At home. 145x(10,10,8f,6f) # 1s very tough. 2s less, but tough. 2013-10-16 (Wednesday) # Recovery weight: 193.0 squat: 45x10x3, 135, 225, 275x3, 315x1 365x5x2 # Kept falling onto toes. Pretty bad. Ultra-sore. 2013-10-15 (Tuesday) # Bench Volume weight: 192.8 bench: 45x10x2, 95, 115, 135, 155, 185, 205, 225, 245x3, 265x1 270x4x5 270x5x1 # Squeezed bar, rotating hands outward, and went more on traps at setup. # Much stronger -- got a free rep, when 5s was a struggle! 2013-10-14 (Monday) # TM Driver weight: 191.0 squat: 45x10x3, 135, 225, 275x3, 315x1, 365x1, 405x1 435x5x5 # 1s OK, but I had to actually try. 2s good. 4s took 15 -- still fucking tired. # 5s OK. ghr: 0x10x3 # Pretty tough. Very sore from this the next day. 2013-10-12 (Saturday) # Getting back into it weight: 192.0 squat: 45x10x3, 135, 225, 275x3, 315x1 365x5x3 # Quite tough. Legs not outputting much. 2013-10-10 (Thursday) # Press at Epic Megagames press: # No rack, but I set this up precariously on a dip station. 45x10x3, 95x5x2, 115, 135x5x2, 155x3, 175x3, 185x1 # Pain in right shoulder from the get-go. 190x3f # No psyche up -- was preparing for 3. Environment sucks: no rack makes it awkward. 190x(3,3,2f) # 2s pretty awkward. Sore legs + not tight at all. # 3s getting a strong smell in tip of nose. Spinal column getting twisted? # Persists after racking. Only 5min rest -- super tough. # 4s after 10 min rest, but don't feel right and can't stay tight. # Can't bring myself to actually try. Weird feeling. 140x10x5 # 4s tough -- 10r paused at bottom. Spine + back hurt a bit. Got ~10 rest. # 5s fucking hard. Least pasued -- used legs. 2013-10-09 (Wednesday) # DLs at Epic Megagames' Company Gym, North Carolina. power clean: 95x5x2 deadlift: 135, 225, 275x3, 315x1, 365x1 # Bar has no knurling + no chalk. Those shiny, cheap bars. 405x1 # Slipped out of fingers at top. Bar has no knurling! 405xf # Tried many times but couldn't lift at all: keeps opening at bottom, # and back won't pull what hands can't hold. 365x1f # Can't fucking hold a bar with no knurling! 2013-10-05 (Saturday) # TM Intensity Bench paused bench: 45x15x2, 95, 115, 135, 155, 185x3, 205x3, 225x2, 245x2, 265x1 285x2x3 # 1s very easy, even with relaxation at bottom. # 2s getting tough. Kept ass flat against bench. # 3s ugly. Ass off a bit + terrible pathing. bench: 185x10x5 # 5 min rest. Pretty tiring, honestly. 4s hit a perfect groove every rep. 2013-10-04 (Friday) # TM Intensity weight: 191.8 squat: 45x10x3, 135, 225, 275x3, 315x1, 365x1 405x1, 425x1, 445x1, 460x1 # Great speed. 480x5 # Coffee + Some Kind of Monster. 1r-3r extremely fast + solid. Great form. # 4r also easy, but holding at top after rep led to shaky legs. # 5r had severely rounded upper back. Normally the position in which # spinal damage has historically occurred -- but pushed through stubbornly # and got it. Had enough energy to perform the calf raise require for # reracking. Last PR was a very tough 480x3 -- so, great! # No DL -- tired + not enough time. 2013-10-03 (Thursday) # Press 5s +2.5 press: 45x10x3, 95, 115, 135, 155x4, 175x1 187.5x3f # "looked like less hip than usual." Quite exhausted in arms from # bench on Tuesday + pain in right shoulder + sore/cracking back. # Not fun. Using the shitty Google bar so don't know where to put hands. 187.5x5x2 # 2s OK! 3s super grindy + allowed bent knees. Not super bad. 135x10x4 # BBB. 140x12x1 2013-10-02 (Wednesday) # Home TM Recovery squat: 45x10x2, 135, 225, 275x3, 315x1, 345x1 375x5x2 # Quite tough. Very tired. 2013-10-01 (Tuesday) # TM Volume Bench, Running Out of Paper Oh No weight: 190.8 bench: 45x15x2, 95, 135, 185x5x2, 205x4, 275x2, 245x1, 255x1 270x4x6 # 1s "looked really fast". Focused on keeping back onto traps. # 2s a bit of a grind. 3s OK. Good pathing. Butt coming up a bit, # but still legal. 4s same as 3s. 5s same as 3s, but forgot that I # actually have to push. 4r kind of dive-bombed. # 6s4r vastly misgrooved & swayed a lot at bottom. Still got it. 2013-09-30 (Monday) # TM Volume No Coffee weight: 190.0 squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1, 405x1 430x5@8.5 # 1s felt quite hard -- no chance of missing the lift, but I'm just tired. # Didn't drink coffee, so that's why. 430x5x4 # 2s really good -- some minor pain in left knee at top of 4r. # 3s felt like throwing weight. DMX =] 2013-09-28 (Saturday) # TM Intensity Bench weight: 189.2 paused bench: 45x15x2, 95, 115, 135, 155, 185x3, 205x3, 225x2, 245x2, 265x1 282.5x2x3 # 1s tough & grindy but got it solidly without struggling or flailing. # Pain in right shoulder exacerbated by 1s. # 2s1r "Excellent" -- Sarah. 2r hit too high on chest & saved by triceps. # 3s stupid pathing, but no chance of missing. chest-supported row: 90x10, 135x10x3 # Grip is on plastic which slips. OK. Breathing b/w reps a bit tough. 2013-09-27 (Friday) # TM Intensity Squat weight: 191.8 squat: 45x10x2, 135, 225x3, 315x1, 365x1, 405x1, 425x1, 445x1 475x5 # 3r aftermath pretty tough. Thought about stopping but plowed through # even when it didn't feel great at the top. Lungs hurt after 5r. But # speed and form were great. Before set, paced & focused on feeling # at bottom. Breathed heavily with panting to mimic ammonia. Great. deadlift: 135, 225, 275x3, 315x1, 365x1, 405x1 455x1 # Good. A non-event. Wanted to do 475, but would have been late # to Google dinner. Damn. 2013-09-26 (Thursday) # Press 5s? weight: 191.2 press: 45x10x2, 95, 115, 135x5, 155x3, 175x1 185x5x3 # Chose weight because it looked cooler than 182.5. # 1s VERY easy. Hyped by frappuccino. # 2s a bit harder on 5r but still very strong. Based coffee. # 3s OK. Obviously a bit tired. klokov press: 95x10x5 # Very easy. 5s a bit tough but no chance of missing. # Hits back part of triceps -- same as LTEs! 2013-09-25 (Wednesday) # TM Recovery weight: 191.2 squat: 45x10x2, 135, 225, 275x3, 315x1 370x5x2 # Sore. Kept hamstrings loaded for the entirety of the lift. face pull: 57.5x20x5 # OK. Shoulders hurt a bit the next day. 2013-09-24 (Tuesday) # Volume Bench (Finally) weight: 191.0 bench: # slightly wider grip 45x15x2, 95, 115, 135, 155, 185, 205x4, 225x2, 245x1 # Feels strong today. 267.5x4x6 # 1s very slow but strong. Expecting 5 more grinders based on the 265. # 2s quite tough. Sarah says I didn't focus on rowing it down. # 3s had better pathing. Focused on rowing but didn't feel it in lats. # 3s4r paused halfway up, but got saved by brute forced. Taking 12 rest. # 4s1r perfect & fast. 2r lost tension in left forearm -- focus on squeezing. # 5s best set yet. 1-3r flew up. # 6s very strong. Kept a solid arch and just focused on hitting the right spot. 2013-09-23 (Monday) # Sick? Healing Squats weight: 188.0 squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1, 405x1 # Felt OK. 425x5x5 # 12.5 min rest. # 1s grindy like in the old days =) I'll get it. Good weight choice. # 2s easier from 1-4r (felt lik enothing) but 5r quickly gets tough. # 3s very fast =) -> 20 min rest. Guy: "first time in my life I've # ever seen the bar bending" # 4s a bit of a grinder. No chance of failure though. # 5s OK -- but 5s4r fell forward and was saved, made 5r quite tough. back extension: 0x10x5 2013-09-21 (Saturday) # Sick + Press Volume weight: 189.0 press: 45, 95, 115 135x10x5 # Fairly easy, although sick feeling made it more difficult. 2013-09-20 (Friday) # Sick. weight: 188.0 squat: 45x10x2, 135, 225, 275x3, 315x3, 365x1 405x1 # Very hard (sick). 415x1 425x4f # Blood pressure maximum + sickness exacerbated. # Was hoping for 8 or so. 2013-09-19 (Thursday) # Beyond 5/3/1 Press weight: 191.0 press: # 210 T1RM, 180 T5RM 45x10x2, 95, 115, 135x3, 155x3, 175x1 180x5 # Terrible form, but got it up. 180x4f # not close on 5r, went up unevenly on left side, + twisting. 180x5 # 3s stronger. Kept hands a little closer, focused on ab tightness, # and squeezed triceps at the bottom. 180x5 # Used a better bar -- very easy. 180x5 # Great. 180x4f # Didn't use hips at bottom of 5r. 180x1 # Immediately following, with max 1 min rest. 195x1 # Fast. 200xf # Just failed. Poor hips. 2013-09-18 (Wednesday) # 5/3/1 Home DL, 505 T1RM deadlift: 135x5, 225, 275, 315x1 355x3 405x3 # Quite hard, but then again, poor rest due to Pittsburgh travel. 455x3 # Could have gotten more reps, but spine felt like a vertebra # was being dislocated. Need to work on setup. 2013-09-17 (Tuesday) # CMU Bench bench: 45x15x2, 95, 135, 185, 205x4, 225x2, 245x1 267.5x4x2 # 1s tough. No leg drive: ground actually wet. ~@7.5 267.5x3fx2 # 2s about the same. 3s3f: spotter pulled out of arch. # 4s 3f: felt better than 3s, but lost arch. 2013-09-16 (Monday) # CMU Skibo Squat 5/3/1 (525 T1RM, reduced) squat: 45x10x2, 135x5x2, 225, 275x3, 315x2 370x3 # 70% 420x3 # 80% 472.5x3 # 90%, maybe 2 sets if feels OK. 370x3 # 70% First Set Last 2013-09-14 (Saturday) # Paused Bench Try 2 at 24hr weight: 191.0 bench: 45x15x2, 95p, 115p, 135p, 155p, 185x3p, 205x3p, 225x2p, 245x2p, 265x1p 280x2px3 # Pretty gross, but so be it. 150x10px5 # Paused BBB. Easy with rest. (280*2*0.0333+280 = 300; 300*0.5) 2013-09-13 (Friday) # HOME GYM SQUAT 5/3/1 (530 T1RM) weight: 192.0 # Estimate. squat: 45x10x2, 135x5x2, 225, 275x3, 315x2 345x5 # 65% -- Tough. 400x5 # 75% -- Also tough. 450x5 # 85% -- Yet again tough. I'm not sure what I'm expecting here. 265x10x5 # BBB. Very easy. 2013-09-12 (Thursday) # More press volume, another 192.5 attempt. weight: 193.6 press: 45x15x2, 75x5x2, 95, 115, 135x3x2, 155x3, 175x(2,1,1), 185x1 192.5x(3,3,2f,2f) #1s left side rising faster than right, but strong. # 2s faster, with better form. 3s3r totally dead. 1r pretty tough. # Tried 3r twice with no give. # 4s2r easy, but huge twist. Left side powered it up. Shitty. 130x10x5 # Hard. 2013-09-11 (Wednesday) # 5/3/1 DL (Training Max 505) weight: 193.6 deadlift: 135x5x2, 225, 275, 315x3 380x5 # 75% -- A bit tough. Felt like weight. 405x5 # 80% -- OK. Been a while since I did volume. 430x5 # 85% -- Difficult. 225x10x2 # 45% -- Backoff, just to make back feel better. Hard. 2013-09-10 (Tuesday) # 6x4 Bench, Increasing Volume Anyway weight: 192.8 bench: 45x15x2, 95, 135, 185, 205x4, 225x2, 245x1 265x4x6 # 3s-6s weirdly-grooved grinders, all alike. face pull: 57.5x20x3 2013-09-09 (Monday) # 5/3/1 Squat Deload (520 T1RM) weight: 192.6 squat: # "Feels like I'm barely squatting at all!" 45, 135x5x2 210x5 # 40% 260x5 # 50% 315x5 # 60% 260x10x5 # 50% BBB 2013-09-07 (Saturday) # Sarah moves in! Paused bench attempt. weight: 191.4 bench: 45x10x2, 95p, 115p, 135p, 155p, 185x3p, 205x3p, 225x2p # Stopped here. Should have been 280x2.x3 Extremely dehydrated from # moving Sarah in earlier in the day, feels like mild heatstroke. # Left pec and lower back acting up quite badly. Called it. 2013-09-06 (Friday) # Post-Chiro 5/3/1 Squat (520 T1RM) weight: 190.2 squat: 45x10x2, 135x5x2, 225, 275x3 390x5 # 75% -- pretty tough, actually. 445x3 # 85% -- grindy. Excessive rest due to waiting. 495x1 # 95% -- grindy as fuck. Talking like 5secs here. BUT I GOT IT. 260x10x5 # 50% -- BBB. Very easy. Danced into rack. 2013-09-05 (Thursday) # Press Attempt Despite Crippling Back Pain weight: 191.4 press: 45x15, 75x5x2, 95, 115x5x2, 135x(5,3), 155x(3,3), 175x(2,1), 185x1 # Great 192.5x3 # Keeping VERY close to mouth. 3r low bounce, and went up very # unevenly, with left side rising much faster. Lat injury on right side. 192.5x3 # GREAT. Flew up. Used hips at bottom on bounces. 192.5xf # Tried 3x. Couldn't lift once. Hip drive stopped above head, # but arms couldn't even come close to locking it out. 130x(10,10,10,10,8f) # Switching to 5/3/1 to lower volume and work with heavier weights. 2013-09-04 (Wednesday) # 5/3/1 Deficit DL (530 T1RM) weight: 192.0 deadlift: 135, 225, 315 # Actually tough. Let upper spine round, and it fucked it up. # HUGE back pain upon waking up the next morning, compounded with some # new, exciting lat strain. 2013-09-03 (Tuesday) # Bench Volume weight: 191.4 bench: 45x15x2, 95, 115, 135, 155, 185, 205, 225x2, 245x1 262.5x4x6 # 5-6s quite tough. Lower back hurting. 2013-09-02 (Monday) # 6x6 @ 24hr San Mateo weight: 192.0 # Estimate: 197 in gear. squat: 45x10x2, 135, 225, 275x3, 315x1, 365x2, 405x2 425x6x6 # 1s extremely hard -- thought that I might be done at 4r. # Reracking was compromised by external lifting of right side, and # bar collapsed. Note also poor sleep + poor nutrition. # Balls hurt a lot during the set, which compromised form. # 2s felt a lot better -- no ball pain anymore. # 5s6r a bit of a grinder. Took ~20 minute rests. 2013-08-31 (Saturday) # Paused Bench at Boss # Entered gym with significant negative energy, but perked up a bit after # a minute on the rower. Threw up in mouth a bit after 2nd set of 45x10: # probably presence of Better Aesthetics, plus relationship trouble. weight: 192.0 bench: 45x10x2, 95p, 135p, 155p, 185x3p, 205x2p, 225x2p, 245x2p, 265x1p 277.5x2x3 # Sarah says "looks good". 3s pretty tough. Wrist failed # a bit at bottom. flyes: 25x10x3 face pull: 52.5x20x4 chinups: 0x10x3 # Easy today. 2013-08-30 (Friday) # Squats at Google. weight: 190.4 squat: # 475 Triple attempt No. 2, with a very, very sore lower back. 45x10x2, 135, 225, 275x3, 315x1, 365x1, 405x1, 435x1 # last 2 tough. 475x3x2 # 1s quite strong. Grind on 3r, but not too bad. # 2s3r extremely hard, with upper back rounding. # Stopped at this point -- lower back ultra sore. 2013-08-29 (Thursday) # 192.5 press weight: 192.0 press: 45x10x2, 75x5x2, 95, 115, 135, 155x3x2, 175x1, 185x1 # Not too bad. 192.5x1f # Very slow ascent. Quite hard. 192.5x3 192.5x1f # Just got heavy, plus bad hip motion at start. 192.5x2f # First 2 were huge struggle; did not attempt 3r. 125x10x5 # Backoff. 2013-08-28 (Wednesday) # DLs! Blocks! weight: 191.4 deadlift: # "b" designating blocks 135, 225, 275x3, 315x1b, 365x1b, 405x1b, 455x1b 495xf # Failed twice to get it moving. Dan says I was trying to squat it up, # and that I should let shoulders round. 495x3x2 # 2s actually very hard. To end. Lower back overused to hell. ghr: 0x10x3, 0x8f, 0x6f 2013-08-27 (Tuesday) # Volume Bench. Wicked Sore. weight: 191.0 # Estimate bench: 45x15, 95, 115, 135, 155, 185, 205, 225x2, 245x1 260x4x6 # 1s flew up, soreness be damned. 2-3s tough. ~7.5 min rest. # 4s very fast. Took a ~40 minute dinner break after 4s; # rewarmed up with 225x3, 245x1, which was insufficient. 2013-08-26 (Monday) # Squat Triples weight: 190.4 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1, 435x1 # Ultra sore 475x2f # Hoping for 10x3 -- clearly did not work out. # Low quad strength from Friday fatigue + lower back rounding # due to overuse. Likely the proposed progression is exceeding recovery. 315x5x3 # Attempted DE. chest-supported row: 45, 90x8x4, 135x8x3 # Not difficult. chinups: 0x8x5 # Very tough on left pec, which is usually sore. 2013-08-24 (Saturday) # Paused bench 3x2 (+5) "I Bleed Lactose" weight: 192.0 bench: 45x10, 95p, 115p, 135p, 155p, 185x3p, 205x2p, 225x2p, 245x2p, 255x1p 275x2px6 # 5lb PR plus 3 extra sets. Awesome. # 1s flew up. 2s used press/rack commands. Still went well. # 3s still strong. 4s felt like feet slipping, drifted toward upright. # 5s still looking strong. Sarah said pathing was great. # Focused on rowing it down. # 6s tough -- comparable to 3s last week. 2013-08-23 (Friday) # Squat 7x4 (+5) weight: 191.4 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1, 425x1 # Fairly tough. 460x4x7 # Tightened belt one notch. 15-20 minute rests. # 1s extremely difficult, lots of strain in lower back. No adrenaline. # 2s better: wore belt lower, directly on lower back. # 3s much better: kept back more vertical. # 4s tough as expected. # 5s actually quite comfortable now. Still heavy, but comfy. 2013-08-22 (Thursday) # Bodyweight Press! weight: 189.4 press: 45x10, 75, 95, 115, 135, 155x3 # Cleaned from floor due to rack avail. 155x3, 175x1 # From rack. 190x2f # No tricep strength -- forgot that these bars are marked narrowly. # Taking a wider grip on future sets. 190x3x6 # Listened to DMX on Sarah's player. Did wonders. 125x5x10 # Shit son. 5 min rest. 2013-08-21 (Wednesday) # Hesitant deadlifts weight: 189.2 squat: 45, 135, 225, 275x3 315x5x3 # Keeping it easy to integrate DLs. face pull: 52.5x20x4 # Easy, including 4s. deadlift: 135, 225, 315x3, 365x2, 405x1, 455x1 # 455 tough on lower back. 505x1 # "Good speed!" says Sarah. Adductors killing at end. # Lower back felt rounded a bit. 515xf # Got off ground OK, but lower back immediately rounded. # Hurt a bit afterward. # In the future, should do pulls only from blocks, and let lower # back be worked entirely by squats. 2013-08-20 (Tuesday) # More Bench Volume (+2.5) weight: 190.0 bench: 45, 95, 115, 135, 155, 185, 205, 225x2, 240x1 257.5x(4,4,4,4,4,4,4,4,3f,3) # Of (6-10)x(2-4). # 3f happened due to energy loss trying to avoid uprights. # Ate dinner (~30 min rest) after 5th set, re-warmed with 225x2. 2013-08-19 (Monday) # Actually doing that 5x5 squat. (+5) weight: 189.8 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1, 425x1 445x5x5 # 1s not too taxing at all. Medium-hard. Some pain in right knee. # 2s much easier/faster. 3s getting tough, taking more rest. # 4s gave lung pain at end -- hurt to take deep breaths. # 5s got ~20 minute rest waiting for Dan to finish. Good speed. # Felt like maybe a 6th was in the tank. 2013-08-17 (Saturday) # Paused Bench With Sarah at 24hr bench: 45x10, 95p, 115p, 135p, 185x3p, 205x2p, 225x2p, 245x2p, 255x1p 267.5x2p # Sarah says it looks too easy, calling for 270. 270x2px2 # 1s very strong, but lost arch from slippery bench. # 2s harder but still strong. Good weight call. chest-supported row: 45x10, 70x10 # "Looks easy" says Sarah 90x10x3 # Just about the right weight. 2013-08-16 (Friday) # Squat attempt at World Gym SF squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1, 425x1 # Tough but good speed. 445x5 # Took 2x ibuprofen before set. 1s extremely hard, felt # like the end. Probably overtired from low sleep. # Putting it off until Monday. # Supposed to be 5x5. 2013-08-15 (Thursday) # Press at 24hr weight: 190.0 press: 45x10, 75, 95, 115, 135, 155x3, 175x1 187.5x2f # 24hr bars have narrower markings. Fixed. 187.5x(3,3,3,2f,3,3,3) # 4s (2f) felt rushed, only 5 minutes rest. # 6s very easy. 7s a struggle to the very end. 125x10x4 # 3s 7-10r finished almost entirely using traps. Weird. 125x8f # Triceps giving out around 7s on every set. Good weight. 2013-08-14 (Wednesday) # Tired Deadlifts. weight: 191.4 squat: 45, 135, 225, 275x3, 315x1 365x5x2 # Actually tough, like in the good old days. # Planned to just go home -- no energy to DL. face pull: # Got some energy in me. 47.5x20x4 deadlift: 135, 225, 315, 365x2, 405x1, 455x1 # Sarah recommended the following form fixes: # 1) keep arms locked at start # 2) pull slack out of the bar at start # 3) engage lats by external rotation of shoulders # Made a huge difference. # Dan recommended that bar placement in hands be below # the calluses, closer to the palm. Helped a lot. 475x1 # Felt great. 495x2 # Could have gotten a 3rd, but was mentally set for 2. 2013-08-13 (Tuesday) # Volume Bench (+5) weight: 190.2 bench: # Attempting (6-15)x(1-4), with success upon 6x4 45, 95, 115, 135, 155, 185, 205, 225x2 255x4x7 # 7s4r completely to end. 255x3f # Just tired. 255x2f # Just tired. 2013-08-12 (Monday) # Medium squats (increase +15! Holy shit!). weight: 190.4 squat: # Adductor pain from sumo still present and active. 45, 135, 225, 275x3, 315x1, 365x1, 405x1 420x6x6 # Fairly difficult. 1-4s on the easy side, then fell off. 2013-08-10 (Saturday) weight: 192.8 bench: 45, 95, 115p, 135p, 155p, 185px2, 205px2, 225px2, 245px2 255px2 # Sarah says "looked easy" 265px2 # Got it, but Sarah touched 2r slightly to avoid pins. 265px2 # Got it honestly. 265px2 # Great. chinups: # Supersetted with the face pulls. 0x8x4 face pull: 47.5x20x4 2013-08-09 (Friday) weight: 191.8 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1, 445x1 465x3x6 # All sets very difficult. Knees hurting on 3s. 4-6s felt like end. 2013-08-08 (Thursday) # At Google. weight: 191.0 press: 45x15, 95, 115, 135, 155x3, 175x1 185x3x6 # *HOT* 120x10x5 # Torso twisting a bit, with left shoulder more forward. klokov press: 45x10, 75x5 95x(7f,7f) # Closer grip than normal due to uprights being in the way. 2013-08-07 (Wednesday) weight: 192.6 # Oh hell yes. sumo deadlift: # # Planned 455 1x3, but form was shitty and I injured myself. 135x5, 225x5, 275x5 315x1x2 # Huge dull pain in adductors. 2013-08-06 (Tuesday) # Google gym. weight: 191.4 bench: 45, 95, 115, 135, 155, 185x2, 205x2, 225x2 # Left shoulder hurting. 250x4x10 # 10s4r paused. This was not hard. face pull: 42.5x20x4 # Very, very easy. 2013-08-05 (Monday) weight: 191.4 squat: # Smolov ended with 455 10x3, so this should be about to limit. 45, 135, 225, 275x3, 315x1, 365x1, 405x1, 425x1 455x4x7 # Felt heavy, but got all sets solidly. Could have kept going, # but the gym closed. 6s broken up into 2x2 due to the safeties # being too high -- hit them. 2013-08-03 (Saturday) # All major joints hurting. No ibuprofen. weight: 191.0 high pull: 75x3, 95x3 # No energy. press: # starr 185 6x3 +5 45x15, 75, 95, 115, 135, 155x3, 175x1 185x3x4, 185x3f # Reps strong from hip. Rested too little before last set, # due to feeling a bit rushed by gym closing. 2013-08-02 (Friday) # Knees hurting. Lots of ibuprofen. weight: 190.4 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1, 425x1 440x5x5 # Pretty damn strong finish. chinups: 0x8x5, 0x5x2 # 50 total reps. About to end of stamina. 2013-08-01 (Thursday) # At 24hr Fitness in San Mateo. weight: 190.4 bench: 45, 95, 115, 135, 155, 185x2, 205x2, 225x2 # Pain in left shoulder. 245x4x9 # (6-15)x(1-4). Not bad. 245x2f # Didn't have a strong arch, and laughed before the set. face pull: 150x(20,15,15) # Weird weights on machine. 2013-07-31 (Wednesday) # Lower back still a little fucked. <2hr sleep. weight: 191.4 high pull: 75x3, 95x3 deadlift: # Heavy. Attempting 445x2.x6 135x5, 225x5, 315x5 # At this point, too tired to continue. Hand ripped open again. # Could barely re-rack the weights. Slept for a few hours. 2013-07-30 (Tuesday) weight: 190.0 squat: # Light. Take it easy for heavy Wednesday and Saturday. 45, 135, 225, 275x3 315x8x3 bench: # Medium 45, 95, 115, 135, 155, 185x3 215x6 # Felt too light. 225x6x6 # Not bad. klokov press: # Light 75x8 95x8x3 # Very easy. bench: 155x9f # Lol. 135x8f # Lol. 2013-07-29 (Monday) # Back is mostly better. weight: 190.0 squat: # Adv Sq Medium: 410 or 415 next time. 45, 135, 225, 275x3, 315x1, 365x1 405x6x5, 405x8x1 # Could have done more, but saving strength. press: # Starr 6x3 +5: 185 next time, with volume. 45x15, 75, 95, 115, 135x3, 155x1, 165x1 180x3x5, 180x4 # Klokov presses helped. There's a new groove. # Intended to do more, but the gym closed. 2013-07-27 (Saturday) # INJURY DID NOT GET BETTER weight: 190.0 bench: # Practicing "rowing the bar down". Feels like a stronger path. 240x4x6 # 2s actually fairly hard. 4,5s better form and pretty easy. 135x10x5 # ~2 min rest. # Pretty bad strain on right side of lower back. 2013-07-26 (Friday) weight: 189.4 # Despite a gallon of milk and a large dinner. squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1, 455x1 # Felt quite difficult. 465x3x3 # Intended to do 10x3, but it was very heavy -- the last rep # involved heavy back rounding, which cracked a number of # vertebrae in the lower back during the rep, and caused a nasty # strain on the right side of the lower back. # Pretty much incapacitated from squatting after that. # Deadlift volume was too high on Wednesday. # The same injury was felt then too, and now exacerbated. 45x50 # Some attempt at rehab. Felt better after. 55x50 # Felt a little better after this too. 2013-07-24 (Wednesday) # Heavy DL (following Lewis' Advanced Squat Program) weight: 190.0 front squat: # Stop doing front squats. 95x8, 135x8, 185x8 225x4f # Can't hold: slipped off left shoulder. 205x8x3 # Still tough to hold. # Knees hurt quite a bit after this. deadlift: # Now with volume! 135x5, 225x5, 315x5, 405x5 # Plan was (435-455)x(1-3)x(6-8), following Jamie Lewis. 435x3x4 # Pretty easy. By the end, patella was hurting quite a bit. 455x1 # After this, can't contract quad fully without pain. # Cut out front squats, and get used to volume. 2013-07-23 (Tuesday) weight: 190.2 press: 45x15, 75, 95, 115, 135x3, 155x1, 165x1 175x3x6 # Pretty easy. 180 should be OK. 120x(10,10,10,10,9f) # Taking 2 minute rest or so. Too exhausted. face pull: 42.5x20x3 2013-07-22 (Monday) # Not on any program. Trying Dan Green's thing. weight: 188.4 squat: 135, 225, 275x3, 315x1, 365x1, 405x1, 455x1 445x6 # Shaking at top, so stopped. Very weak. paused high-bar squat: 225x8 275x8x3 # Knees started hurting. # No SLDL due to knee pain. 2013-07-21 (Sunday) weight: 187.8 bench: 235x4x6 paused bench: 205x(6,4f) # First 3 always feel easy, then strength drops off quickly. 185x(4f) # Had intended 205x6.x3 # No wide-grip speed work due to failure. 2013-07-20 (Saturday) weight: 189.0 curl: 45x15 95x10x5 # Alright. 2013-07-19 (Friday) weight: 192.0 sumo deadlift: # Extremely tough on grip. 135x5, 225x5, 275x5, 315x5, 365x4, 405x3 455x3 # Surprisingly tough. sumo block pull: 475x3x2 # First set ripped callus off right hand. Huge chunk missing. deficit deadlift: 225x5, 315x3 # Grip dying. 365x8x2 # First set easy, second set to limit. # Quads very sore from Monday, upper back feels strained. 2013-07-17 (Wednesday) # Front squats + Hams + Abs weight: 190.8 front squat: # Couldn't really do anything -- haven't figured out how to hold # the bar sufficiently, and it kept falling off. ~225. 2013-07-16 (Tuesday) # Shoulders, but trying Starr protocol with 5/3/1 assist. weight: 190.2 press: 45x20, 75, 95, 115, 135, 155x3, 165x1 170x3x6 # Feels heavy, but speed is good. 6s getting tough. 115x10x5 # Pretty much negligible weight. Little bit tiring. klokov press: 95x8x3 # Tough. Traps very fatigued from high-bar Monday. face pull: 42.5x20x3 2013-07-15 (Monday) # Very fatigued from Friday. Dan Green's program. weight: 188.0 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1, 455x1 470x5 # Very hard, basically to failure. 4th rep was a killer. # 5th was to the very limit. Just fatigued. 405x10 # That was a poor choice. high-bar squat: # Should have been paused, but I wanted to get the motion down. 135x10, 225x8, 275x8, 315x8 365x8x2 # Not difficult, just tired from all the other stuff. sldl: # I am not a flexible man. 135x8x3 # Back so fatigued that even this was heavy. # New squat PR by 35lbs! Damn, Smolov. 2013-07-12 (Friday) # Smolov 1RM Test weight: 190.0 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1, 460x1 495x1 515x1 # Very good speed, but messed up hip drive. 525x1 # Also very good speed. Confident to add more. 535x1 # Slow. Upper back started rounding. Very tired by this point. # So tested 1RM is 535, possibly stretched to 545 if fresh. Not bad. 2013-07-10 (Wednesday) # Smolov recovery weight: 190.2 press: 45, 95, 115, 135 165x3x6 # Easy. 135x10 # Immediately after last set of 165, easy. chinups: 0x10 25x(8,6f) # Tough. Huh. klokov press: # Very fun. Should take a narrower grip, though. 95x10 115x(7f,6f,5f,5) # Tough, +20lbs PR. Stick with 5s. 2013-07-08 (Monday) # Smolov recovery weight: 190.4 bench: 45, 95, 135, 185 225x5x5 speed bench: # Suggested & instructed by dan green. Pretty hard. 165x6 175x6x2 dips: 0x(10,10,8,10) 2013-07-06 (Saturday) # Smolov Base Wk 3 85%+30 weight: 189.8 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1 455x3x10 2013-07-05 (Friday) # Smolov Base Wk 3 80%+30 weight: 189.2 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1 430x5x7 2013-07-03 (Wednesday) # Smolov Base Wk 3 75%+30 weight: 189.2 squat: 45, 135, 225, 275x3, 315x1, 365x1 405x7x5 2013-07-01 (Monday) # Smolov Base Wk 3 70%+30 weight: 189.0 squat: 45, 135, 225, 275x3, 315x1, 365x1 380x9x4 2013-06-29 (Saturday) # Smolov Base Wk 2 85%+20 weight: 191.0 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1 445x3x10 2013-06-28 (Friday) # Smolov Base Wk 2 80%+20 weight: 188.8 high pull: 75x3, 95x3 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1 420x5x7 2013-06-26 (Wednesday) # Smolov Base Wk 2 75%+20 weight: 191.0 high pull: 75x3, 95x3 squat: 45, 135, 225, 275x3, 315x1, 365x1 395x7x5 2013-06-24 (Monday) # Smolov Base Wk 2 70%+20 weight: 188.2 # Huh. Felt sick to my stomach over the weekend. high pull: 75x3, 95x3 squat: 45, 135, 225, 275x3, 315x1, 365x1 370x9x4 # Not particularly difficult. # Note that during recovery from this Smolov stuff, my back is always sore. # It's extremely distracting. Spine needs cracking constantly. 2013-06-22 (Saturday) # Smolov Base Wk 1 85% weight: 192.2 high pull: 75x3, 95x3 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1 425x3x10 # Not bad, surprisingly. 2013-06-21 (Friday) # Smolov Base Wk 1 80% weight: 191.4 high pull: 75x3, 95x3 squat: 45, 135, 225, 275x3, 315x1, 365x1 400x5x7 # 1s sucked shit. 3s still sucked shit. Not tough, just tiring. # Got very easy for 6s for some reason. 7s very strong. 2013-06-20 (Thursday) weight: 190.8 # 20 chicken mcnuggets + double hamburger + large fries, etc press: # 180: 70%x3 80%x3 90%x3+, 55%3x10 45, 95, 115 125x3, 145x3 162.5x3@10 # Surprisingly heavy, probably from squats. 95x10x5 # Probably didn't affect squats too negatively. Hopefully. 2013-06-19 (Wednesday) # Smolov Base Wk 1 75% weight: 190.2 # Eating ~4500? + creatine. high pull # (power snatch with no bend after jump): 75x3, 95x3 squat: 45, 135, 225, 275x3, 315x1, 355x1 375x7x5 # 1s great speed. 2s tough, but 3s-5s about the same. 2013-06-18 (Tuesday) # 5/3/1 for Bench (265 1RM) weight: 188.4 bench: 45, 95, 135 185x3, 210x3 237.5x6@10 # Was trying for 8, but I'm unprepared for this range. db bench: 25x10, 35x10 50x10x5 # Obviously light, but tough to keep stable. 2013-06-17 (Monday) # Smolov Base Wk 1 70% weight: 187.0 squat: 45, 135, 225, 275x3, 315x1 350x9x4 # Not too bad, but tiring. # Once you get past rep 4, they're all the same. # 18 weeks until meet, planning for 1300 total. # The current format isn't particularly good for monthly planning. # Doing a Smolov base mesocycle from a low-balled 500 1RM, # then testing a new 1RM and feeding that into 5/3/1, starting from # around there instead of a 90% start. Then running 5/3/1 for 3 cycles. # # Started taking creatine in preparation for the heavy smolov load. 2013-06-14 (Friday) weight: 188.4 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1, 455x1 495x1 # Wanted a triple, but wasn't in the right mood. ghr: 0x10x2, 10x10x2 # Painfully sore. Can barely walk. # Feels just like back extensions on my first week lifting. bench: 45, 95, 135, 185x3, 205x1, 225x1 252.5x(5,4) # Both sets kept falling to the right. Very weird. # Torso was hugely twisted. Bar felt imbalanced, # but the both sides were the same numerically. # Bad plates? 2013-06-12 (Wednesday) weight: 188.8 squat: 45, 135, 225, 275x3, 315x1 365x5x2 # Tough. Very sore. press: 45, 95, 115, 135x3, 155x1, 165x1 # Pain in left elbow from 135 on. 175x2f # Extremely weak triceps. 155x5x3 # Strict, no hip. Tough. Painful in loft elbow. 2013-06-11 (Tuesday) weight: 188.8 bench: 45, 95, 135, 185x3, 225x1 # Missed one warmup. Hm. 252.5x3x3 # 5s too hard. Hoped for it, but no chance. 225x5x3 # Last reps paused. lying tricep extension: 15, 35, 65x12x3 # Fairly tough. Huge clicking pain in left elbow, still. 2013-06-10 (Monday) weight: 187.8 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1 425x5x5 # 3s getting a bit hard. 4s5r a grind. # Dan confirmed that the little kick at the start is legal. 2013-06-08 (Saturday) weight: 188.8 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1, 455x1 # Planned to do 485x5, but a guy pointed out that the bar was being held # with more weight on my right side. Couldn't fix it. Eventually # figured out that my grip was narrower than usual by 7": should be 28.5" # between the middle of the 4th fingers. press: 45, 95, 115, 135x3, 155x1, 165x1 175x1f # Horrible. A guy asked me to try some db shoulder stuff first, # which I did, and that probably fucked it. prowler: 225x3 # Mostly quick walking with high posts. 2013-06-06 (Thursday) weight: 188.8 squat: 45, 135, 225, 275x3, 315x1 365x5x2 bench: 45, 95, 135, 185x3, 205x1, 230x1 252.5x(5,5,4f) # First rep on last set very strong, but tired quickly. # Boss barbell with Kevin. 2013-06-04 (Tuesday) weight: 187.0 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1 420x5x5 # No training for a while: mother in town :) 2013-05-29 (Wednesday) # Let's do some fun things. weight: 188.8 front squat: # Work up by triples. Try to do something 5x3. 45, 135, 185 225x3x5 press: 45, 95, 115, 135x3, 155x1, 165x1 175x5x3 power snatch: # Do some hang snatches, then go for 5x3. 95x3x5 2013-05-27 (Monday) squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1 430x5x2 # 1s very hard. Lower back very tired, unrecovered from Friday. # Tough to catch breath between reps. 2s felt like the end, and # I didn't want to push it, since no training on Friday anyway. # Will finally actually take a little bit of a break. bench: 45, 95, 135, 185x3, 205x1, 230x1 252.5x(5,5,4f) # 1s very hard. Bias to left. 2s ALSO VERY HARD. # 3s was extremely difficult, didn't attempt 5th rep. # Next day, left lat has a new soreness mode when stretched. 2013-05-24 (Friday) weight: 186.8 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1, 455x1 500x2 # No trouble! Maybe a 3rd if my grip didn't slip a bit. press: 45, 95, 115, 135x3, 155x1 172.5x5x3 # 1s5r was a 12-second grind. 2s easier. deadlift: 135, 225, 275x3, 315x3, 365x3 # At this point, back was too shot, and I stopped. From squats? 2013-05-23 (Thursday) # Snatch and clean training with Max and Colin. # Moderately high volume with very low weight (65, 95). 2013-05-22 (Wednesday) weight: 187.0 squat: 45, 135, 225, 275x3, 315x1 370x5x2 bench: 45, 95, 135, 185x3, 205x1, 230x1 250x5x3 # 1s5r tough, but 1r very fast. 2s solid. 3s strong. 2013-05-21 (Tuesday) weight: 187.0 press: 45, 95, 115, 135x3, 155x1 170x5x3 # 1s a bit tough. Strong, maybe, but shaky form? preacher curl: 25x15, 45x12, 57.5x12x5 # Forearm splints in both arms. 2013-05-20 (Monday) weight: 187.6 squat: # Felt extremely tired even before starting. 45, 135, 225, 275x3, 315x1, 365x1, 405x1 430x5x5 # 1s quite tough. Exhausted. 2s also quite tough! # 3s a bit easier. 4s hard I GUESS. Little pinch in lower back. # By 5s my vision was blurry and I just wanted to sleep. Got it. # Training at Planet Granite (bent bars, one power rack, and took every # 45lb iron plate in the entire gym for the work set). 2013-05-17 (Friday) squat: 45, 135x5x2, 225, 275x3, 315x1, 365x1, 405x1, 455x1 # 455 felt like crap on my right knee + right quad at the top. Hard. 500x1 # VERY slow, and quite sure my upper back was highly rounded. # Need to work on back strength. Or maybe volume is getting too much. bench: 45, 95, 135, 155x3, 185x3, 205x1, 230x1 # Left shoulder hurting. 247.5x5x3 # 1s tough. 2s tough. 3s good speed, wanted to get it over with. # Training at Santa Cruz Strength, no mirror. 2013-05-15 (Wednesday) squat: 45, 135, 225, 275x3, 315x1 370x5x2 # 1s a bit tough without mirror. Feels more backward than usual. press: # Tough without mirror + left shoulder hurting. 45, 75, 95, 115, 135x3, 155x1 155x5x3 # Kept it light. Couldn't do much. ghr: 3x10 chinups: 0x(10,10,7) # Right foot badly hurt from excess walking on Friday, something like # bad tendonitis. Hurts during squats a bit, but walking is very hard. 2013-05-13 (Monday) # Early morning lifting in Santa Cruz. squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1 425x5x5 # 1s tough on hips. 2s good. 3s1r fell forward but caught # and it didn't matter. 4s exhausted. 5s good. # Upper back feels like cracking. bench: 45, 95, 135, 155x3, 185x3, 205x1, 230x1 245x5x3 # 1s very strong. 2s weak. 3s a struggle. preacher curl: 25x15, 45x8, 55x12x5 # Strong splint-like feeling in left forearm. 2013-05-10 (Friday) weight: 185.6 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1, 455x1 495x1 # Good. Could have done more reps, but only going for a single. press: 45, 75, 95, 115, 135x3, 155x1 167.5x5x3 # 1s5r tough. 2s better. 3s5r almost zero velocity. deadlift: 135, 225, 275x3, 315x1, 365x1, 405x1 # Very tired lower back. 455xf # Felt lower back rounding and dropped it. Too tired. ghr: 0x10x3 # Abs and brachioradialis very sore from Monday curling / ab rolling. 2013-05-08 (Wednesday) weight: 187.0 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1 405x5x2 # Hips feel like they have no power. 415x5 # Not bad. No pain. Little strength, though. bench: 45, 95, 135, 155x3, 185x3, 205x1, 230x1 242.5x5x3 # 1s and 2s good. 3s tough. ab roller: 3x10 # Attempted to do lying tricep extensions, but my left elbow clicks # painfully mid-rep now, and the pain is too much to continue. 2013-05-06 (Monday) weight: 186.0 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1 # From 135, right adductor hurts. 430x2f # Right adductor hurt too badly during the reps. I could have # gotten them--strength was low but not terrible--but it was # too damn painful. Not risking an injury now. press: # Blice is injured, so race to 225 suspended. Taking it slow and right. 45, 75, 95, 115x3, 135x1, 150x1 165x5x3 # Planned 160, but accidentally loaded up 165, and got it. Old form. ab roller: # Did in between press sets, for fun. 3x10 # Didn't feel like much, but a bit sore the next day. preacher curl: 25x20, 35x15, 45x12, 55x12x5 # To limit. Good weight. # All reps slow, controlled, and honest. 2013-05-03 (Friday) # In good health. Back still feels a little strained. weight: 185.4 squat: # Focus on tight abs. 45, 135, 225, 275x3, 315x1, 365x1, 405x1, 425x1, 450x1 # 450 pulled strongly on right patella, which hurt a bit. 490x1f # Focused too much on abs and forgot master cue. 2r fell forward. 490x1f # Fell forward again, but saved it. Grip widened, so no 2r. 495x3 # Felt extremely easy. Great. No back pain, no knee pain. # Focused entirely on master cue. Looked easier than 490. # How about that. FIVEPLATE :) bench: 45, 95, 135, 155x3, 185x3, 205x1, 230x1 240x5x3 # 1s looked "very easy" to spotter. 2s a bit harder after 7.5 min. # Made an effort to keep shoulders as low toward belt as possible. # Feels much stronger, and fixed shoulder pain. 2013-05-01 (Wednesday) weight: 184.2 # Fluid loss from illness. squat: 45, 135, 225, 275x3, 315x1 370x5x2 # 1s surprisingly heavy. Almost failed unracking. Quite weak. press: 45, 75, 95, 115x3, 135x1, 150x1 165x4fx3 # Couldn't get a 5th rep with/without pause at bottom. 175x1 180xf # No strength left. 2013-04-30 (Tuesday) # Felt horribly sick. weight: 185.0 bench: 45, 95, 135, 155x3, 185x3, 205x1, 230x1 # Benching while sick isn't working. Airways too constricted, # can't breathe properly. Not worth training in this condition. # Back better -- doesn't need ice anymore. Still sick. 2013-04-29 (Monday) weight: 184.8 # Scale gives random readings 184.4 to 185.8. squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1 425x5x5 # Back hurt slightly more Saturday, feels a little better on Sunday. Icing it. # Sore throat developed Saturday, feels a little worse on Sunday. Ignoring it. 2013-04-26 (Friday) weight: 186.4 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1, 445x1 485x3x2 # To limit. 1s damn hard. No more than 3. # Form didn't feel tight -- felt like I was figuring it out # as I went along. Right serratus anterior very tight. # 2s3r spine cracked (like cracking a knuckle) in two vertebrae # at the bottom, which scared me, and resulted in a tweaked # quadratus lumborum on the right side. Not a sharp pain, more # like a dull ache, and doesn't appear to be nerve-related. # Can only induce a mildly sharp pain by letting the lower # torso hang limp from the upper torso, producing a stretch. # Hurts mostly near the hip. # Keep getting injured at this exact weight, damnit. press: 45, 75, 95, 115x3, 135x1, 150x1, 165x1 177.5x1f # 2nd rep got about halfway. No strength. 177.5x1f # Strange. 155x5x2 # 1s extremely hard. 2s5r damn hard. Strange... 155x3f # Now that's just wrong. Lost rep by having it fly forward # after a bounce at the bottom, using the new form. 2013-04-24 (Wednesday) weight: 187.0 squat: 45, 135, 225, 275x3, 315x1 370x5x2 # Pretty tough. bench: 45, 95, 135, 155x3, 185x3, 205x1 # Stopped bench early: left shoulder hurt (since Sunday). # Started clicking mid-rep. Not risking injury. # No power cleans due to shoulder. It really hurts. chinups: 0x10x3 2013-04-23 (Tuesday) weight: 187.0 press: # With new form. 45, 75, 95, 115x3, 135x1, 150x1, 165x1 # 165 very tough. 175x3x5 # Couldn't do more than 3 reps on each set due to pause at bottom. # On the positive side, all the reps felt more honest. # Feels like hell in elbow (slightly anterior). 2s damn hard. # 3s some reps feel very easy if the bounce is right. # 5s near limit. 2013-04-22 (Monday) weight: 187.0 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1 425x5x5 # 1s very tough on hips. Not too hard. 3s5r getting tough. # Taking 15 minute rests. 5s5r max effort for good speed. 2013-04-21 (Sunday) # Starting Strength Bench/Press Seminar at Crossfit Oakland. weight: 186.6 bench: 45x5x2, 95x5, 135x5, 185x5 225x5x3 # With way less rest between sets. 2-3 minutes. press: # With the new press form. Very different. Writeup soon. 45x5x2, 75x5, 105x5, 135x5 165x5 # Last rep tough. 155x5 # Last rep tough again. 145x4f # This 2 minute rest between sets thing is terrible. Also waiting # forever at the bottom of each rep, due to instruction. 2013-04-19 (Friday) weight: 185.8 # Suspect scale broken: reported consistent 186.4 pre-shower. squat: # Trying to not bounce at the beginning. Smooth onto hamstrings. 45, 135, 225, 275x3, 315x1, 365x1, 405x1, 440x1 480x3x2 # VERY SOLID! 2nd set very strong. # A video was taken, but I was unaware: # http://www.youtube.com/watch?v=YqTeXK6VBzc # Need to work on not looking at my face in the mirror. bench: 45, 95, 135, 155x3, 185x3, 205x1, 230x1 242.5x5x3 # Amazingly, went well. Not too tough. 3s5r a grind. 2013-04-17 (Wednesday) weight: 185.8 power clean: 45, 95x3x2, 115x3, 135x3 165x3x5 # 2s2r uncaught, 2s3r flung extremely high. 3s3r uncaught. # 4s got, but terrible form. 5s3r took 3 attempts. # Stay at weight, work on form (jumping position). squat: 45, 135, 225, 275x3, 315x1 365x5x2 # Felt extremely weak. press: 45, 75, 95x5, 115x3, 135x1, 150x1 160x5x3 # Surprisingly good. 2013-04-16 (Tuesday) # At Boss Barbell. weight: 184.6 bench: 45, 95, 135, 155x3, 185x3, 205x1, 230x1 242.5x5 # Extremely hard. New equipment changed my normal routine. 242.5x4f # Reps didn't feel tight at all: more like dropping the bar # and struggling to get it back up. Retry at Google on Friday. 2013-04-15 (Monday) weight: 186.4 squat: # Hips very sore. Hamstrings very sore from 2 nordic curls yesterday. 45, 135, 225, 275x3, 315x1, 365x1, 405x1 420x5x5 # Each set easier than the previous. 15 minute rest between sets. nordic curl: 10x3 # With bands. 10x20 # With bands. 2013-04-12 (Friday) weight: 185.6 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1, 435x1 475x3 # Lightheaded at top of 3rd, so stopped. 475x2 # Easily more reps in the tank. 2x3? press: 45, 75, 95, 115x3, 135x1, 150x1, 165x1 172.5x5x3 # 1s terrible bar path, very hard on right shoulder from dips. # 2s and 3s with hip -- much easier. power clean: 45, 95x3, 115x3, 135x3 160x3x5 # Terrible form, but got it. 2013-04-10 (Wednesday) weight: 187.0 power clean: 45, 95x3x2, 115x3, 135x3 155x3x5 # 1s tough. Made traps very sore. Form got better. squat: 45, 135, 225, 275x3, 315x1 365x5x2 # Much more power than usual. bench: 45, 95, 135, 155x3, 185x3, 205x1 215x5x2 # Shoulders are really shot from dips yesterday. 2013-04-09 (Tuesday) weight: 186.2 press: 45, 75, 95, 115x3, 135x1, 150x1, 165x1 170x5x3 # 1s less annoying than usual. Getting tough. dips: 0x10, 25x5, 45x5, 55x5, 70x5 90x5x3 # 284lbs total including bodyweight + clothes. # Fairly tough. Shoulder sore for days after. 2013-04-08 (Monday) weight: 184.8 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1 420x5x5 # 1s tough but solid. Lower back weak, probably from DLs. # 2s-4s extremely good. Back felt more vertical than normal. # 5s tough but easier than last week. No breathing problems. romanian deadlift: 45x12, 95x12, 115x5 # Lower back felt extremely weak, unbelted. 135x5x2 # Very easy. Belted. Didn't seem hard in hamstrings at all. 135x12 # Still seemed easy. Hamstrings unaffected the next day. 2013-04-05 (Friday) weight: 185.4 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1, 435x1 470x3f # Form issue where grip released then re-caught with no tension. # 2r also fell forward a bit. Strength was good -- all form issue. 470x2 # Fine. bench: 45, 95, 135, 155x3, 185x3, 205x1, 225x1 240x5x3 # 1-2s not bad at all. Strong. deadlift: 135, 225, 275x3, 315x1, 365x1, 405x1 455x1 # Felt very hard after squats. Back rounded a lot. 2013-04-03 (Wednesday) weight: 185.8 squat: # Facing away from mirror. 45, 135, 225, 275x3, 315x1 365x5x2 # Easy. Felt nick craning upward. press: # 0.925% 45, 75, 95x5, 115x3, 135x1, 150x1 155x5x3 face pull: 25x12, 50x12, 60x12x3 2013-04-02 (Tuesday) weight: 184.0 bench: 45, 95, 135, 155x3, 185x3, 205x1, 225x1 237.5x5x3 # 3s5r tough, very slow. Nice! curl: 45, 65, 65x12x5 # Dropped weight to lighten load on back. # Way too easy. 95 is probably closer to right. lying tricep extension: 25, 45, 75x12x5 # Last set a bit challenging. 2013-04-01 (Monday) weight: 184.0 # Despite all-you-can-eat buffets all weekend. squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1 415x5x5 # Did not feel OK. Extremely hard. 2s almost failed # (may have done 6 reps). 5s significantly harder than normal # volume day. # Squat is going down to 415 5x5 volume, hoping it feels OK now. # Then work Friday up from 470. At higher BW now, so should be OK. # I need a lot of work on form at near-maximal weights. Feels sloppy. 2013-03-29 (Friday) weight: 183.2 # Oh good. squat: # Trying triples to take some mental stress off. Nearing end of 5s. 135, 225, 275x3, 275x3, 315x1, 365x1, 405x1, 440x1 480x1f # 1r fell forward but saved. 2r tried to go extra-deep, but got # stuck for a long time at the bottom. Form issues? press: 45, 75, 95x5, 115x1, 135x1, 150x1 167.5x5x3 # 1s needed hip. Extremely difficult. # 2s-3s tough but got it with bouced reps. # Need more warmup, possibly a single at working weight. deadlift: 135, 225, 275x3, 315x1, 365x1, 405x1 455x1 # Easy. 475x1 # Tough. 495x1 # Oh hell yeah. Held for about 4 seconds. # Grip wasn't the problem: it was insufficient chalk. 2013-03-27 (Wednesday) weight: # Forgot to measure. squat: 45, 135, 225, 275x3, 315x1 365x5x2 # Very tired and sore. Not too hard, but little force production. bench: 45, 95, 135, 155x3, 185x3, 205x1, 225x1 237.5x4f # Felt bias on left side. curl: 45, 65, 95x12x5 2013-03-25 (Monday) weight: 184.8 squat: # Sharp pain in right knee at bottom. 45, 135, 225, 275x3, 315x1, 365x1, 405x1 425x5x5 # 1s very difficult on knee and both hips. 2s great but tough. # Lost grip on 4s4r ascent, 5r with thumbs-around and loose. # Couldn't catch breath. Extremely hard. # 5s extremely difficult, basically to very limit. # Should probably carry the bar lower. press: # Taking care to not let elbows go out and around. 45, 75, 95x5, 115x1, 135x1, 150x1 165x5x3 # 1s very tough. 2s OK with hip. 3s 1r with hip, rest bounced. 2013-03-22 (Friday) weight: 184.2 bench: 45, 95, 135, 155x3, 185x3, 205x1, 225x1 235x5x3 # Easier than ever thanks to not squatting first. curl: 45, 65, 95x12x5 situps on decline bench: 0x12x3 # Actually moderately difficult, but mostly on upper quads. dips: 0x10, 25x5, 45x5x3 # Added weight felt negligible. 2013-03-20 (Wednesday) weight: 184.2 squat: 45, 135, 225, 275x3, 315x1 365x5x2 # Back still feels weak, and upper right quad still bad. press: 45, 75, 95x5, 115x1, 135x1 162.5x5x3 # With bounce. 2013-03-18 (Monday) weight: 184.2 squat: # Slight reduction in workload to 4x5. 45, 135, 225, 275x3, 315x1, 365x1, 405x1 # Right knee + right hip hurting. 425x5 # Stopping after 1s. Extremely tired from moving on Saturday. # Right quad is extremely tired, right knee is painful, and lower # back feels less stable than usual. Taking a light week to heal. bench: # Repeat without injury. 45, 95, 135, 155x3, 185x3, 205x1, 225x1 232.5x5x2 # 1s good, but last rep slow. Left shoulder still a bit painful. # 2s5r even closer to failure. 232.5x4f # Very little energy. curl: 45, 65, 85x12x5 # Aggravated shoulder. # Moved during the weekend -- 15 hours of lifting. # Felt very sick Saturday night and Sunday, didn't get enough food, # and overworked muscles, especially grip. 2013-03-15 (Friday) weight: # Forgot to measure. squat: 135, 225, 275x3, 275x3, 315x1, 365x1, 405x1, 440x1 480x4f # 4r extremely hard, could barely stand for 5r. Hand position # changed during 4r, and I lost upper back tightness (thumb was # now around, and hands were wider). 5r failed by falling forward # after stuck. Needs workload reduction + retry. # This was after a very stressful day at work, so unideal. press: 45, 75, 95x5, 115x1, 135x1 162.5x4f # Very strict. 162.5x4f # Painful pinching in left shoulder. Stopped. face pull: 25x12, 50x12, 57.5x12x3 curl: 45x12, 65x12, 85x5 # Stopped, shoulder pain. # Left shoulder injured from bench. Some small fibers are being pinched. 2013-03-13 (Wednesday) weight: 184.8 squat: 135, 225, 275x3, 315x1, 355x1 # Should have been 345. Whoops. 365x5x2 # Shins/calves hurting quite a bit. bench: 45, 95, 135, 155x3, 185x3, 205x1, 225x1 235x5x3 # YEAH! Spotter touched 3s5r, but I immediately lowered it back # down to that position and pressed it back up from there. # So it's probably valid to count that last rep. # Left shoulder feels... maybe impinged, as of the next day. 2013-03-11 (Monday) weight: 187.8 # After a shower. squat: # Hips and right knee giving slight pain. Worse during warmup. 45, 135, 225, 275x3, 315x1, 365x1, 405x1 # 405 very hard on hips. 425x5x5 # Pain was manageable; warmup (especially 405) was more painful. # Mostly felt in right hip. Plenty of strength left after 5s: # could have done 1-2 more reps. Lower back also sore after 5s. # It might be useful to try +2.5lb/wk instead of +5lb/2wk. # Of course, the weights are inaccurate... need labeling. press: 45, 75, 95x3, 115x1, 135x1 160x5x3 # Good weight called. 1s tough. +2.5 next time. No bounce. curl: 35, 55, 85x12x5 # Tough, but felt great. Lots of, uh, back. 2013-03-08 (Friday) weight: 184.6 squat: # Nervous for 2 hours before the lift, again. 45, 135, 225, 275x3, 315x1, 365x1, 405x1, 435x1 # No pain! Started reps by moving hips back. 475x5 # Not bad! Solid finish. No stupid screaming. bench: 45, 95, 135, 155x3, 185x3, 205x1 232.5x5x3 # 1s OK. 3s great, had another rep in there. deadlift: # Right knee started to get painful, probably from squats. 135, 225, 275x3, 315x1, 365x1 # Can't hold 315 double-overhand. 415x1 # Planned a triple, but didn't want to mess with knee. # The calf/shin pain appears to be not from squats, but from wearing # motorcycle boots around all day. Wearing sneakers removed almost # all of the pain. 2013-03-06 (Wednesday) weight: 184.2 squat: 135, 225, 275x3, 315x1, 345x1 370x5x2 # Hips and right knee very sore. 2s2r almost fell forward. # Felt extremely heavy. After, calves hurt horribly. press: 45, 75, 95x3 # Stopped: too tired, and calves/shins hurt too much. 2013-03-04 (Monday) # Hip extremely sore. weight: 184.2 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1 # Form feels compromised by hip. 425x5x5 # 1s very hard in hip, right knee. At 405, upper back felt popping. # 2-5s had no hip/knee pain during the lift, but sore hip after. # Called success from 2s. Hard, but not very hard. # Mostly an exercise in soreness management. bench: # Reconfirmation, work back up. 45, 95, 135, 155x3, 185x1, 205x1 230x5x3 # 1s every rep very strong, even the last. Best set in a while. # 2s tough; 3s5r medium finish. Could have done 232.5. fat bar deadlift: 135, 190x5x3 # 1-2s challenging but no slippage. 3s5r was dropped. # Adductor, back, forearm are suddenly problem-free as of Sunday. # Shins are much improved: can ABS-pipe-roll them without shouting. # Left hip (upper quad?) is now moderately bothersome. 2013-03-01 (Friday) # Nervous since 4PM. Elevated BPM, threw up a little. weight: 184.0 squat: # Repeat from 02-01. Need spotters for re-racking safely. 45, 135, 225, 275x3, 315x1, 365x1, 405x1, 435x1 470x5 # Holy shit. Easier than 465. Felt amazing. # Still very difficult, of course, but real progress. # Much better than on 02-01. press: # Try thumbless grip, ensure strict. 45, 75, 95x3, 115x1, 135x1 155x5x3 # Tons of power at bottom with thumbless. 160 next. deadlift: # Last DL was 02-07. Start again low. 135, 225, 275x3, 315x1, 365x1 405x3x2 # Felt slight curvature in upper back. Tough on lats. # But grip was extremely stable, better than ever. lying tricep extension: 25x10, 75x12x5 # Tough. Maybe repeat? 2013-02-27 (Wednesday) # Back still cramped. weight: 182.2 squat: 135, 225, 275x3, 315x1, 345x1 365x5x2 # Adductors + back OK, forearms mostly OK. Shins hurting. bench: # Reconfirmation, work back up. 45, 95, 135, 155x3, 185x1, 205x1 225x5x3 # Very hard. Probably from Monday's failure stuff. swiss bar hammer curl: 35, 55, 90x12x5 # Hard, mostly in the shoudlers. 2013-02-25 (Monday) # Huge cramp in right upper back in locker room beforehand. weight: 182.2 squat: # Adductors, and back SHOT. Forearms better but not perfect. 45, 135, 225, 275x3, 315x1, 365x1, 405x1 420x5x5 # 3s tough, 4s OK, 5s a medium or hard. # Back felt good under the weight, but sucked shit when released. press: # Probably fatigued from Friday. No give, again. 45, 75, 95x3, 115x1, 135x1, 150x1 160x2f # Tried for strict. Very little force. 160x5 # Works if I do the shitty hip action, but that's not the goal... # Given that I'm probably fatigued from Friday, practice wide grip: 135x(7,4,5) # Wide grip, and did press starts to failure. # Lots of tightness in left shoulder and trap. forearm twist: 15x5x3 # Very difficult. But it appears to help forearm pain. # This week on TM: Attempting to increase Intensity day while # keeping Volume weight constant. Hopefully this will let me work up # to a difference of about 65 between Intensity/Volume from 45 now. # # Press is in the realm of [150 strict, 170 hips], so taking 160 # and working back up. 2013-02-22 (Friday) weight: 181.6 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1, 435x1 465x5 # Repeated from 01-25, which was "very solid". # 1-3s were easy, 4s was hard, 5s was a death grind. Absolute end. # TM might need to drop weight and restart -- even though # linear ended at 460 3x5, so this should have been easy. bench: 45, 95, 135, 155x3, 185x1, 205x1, 220x1 232.5x5x2 # 2s extremely close to failure, more than Monday's. 232.5x4f # Same as Monday. Attempted the rep, but had no push. # 1-3r were extremely easy, felt like nothing. Volume practice? face pull: 35x12, 50x12x3 lat pulldown: 85x10, 120x12x3 forearm twist: 10x5x3 # Where one "rep" involves winding fully in both directions. 2013-02-20 (Wednesday) weight: 182.2 squat: 135, 225, 275x3, 315x1 # Adductor is felt, but not horribly painful. 365x5x2 # Left forearm quite painful in stretch for squat position. press: # Light Wednesday to not interfere with Friday bench. 45, 75, 95x3, 115x1, 135x1 150x5x3 # Strict. 2s getting tough. 3s really hurt forearm. curl: 45x12, 75x12 # 75 felt hard. Forearm pain too much. swiss bar hammer curl: # Finally measured the trap bar: weighs 35. 85x12x5 # Last set to end. No forearm pain. face pull: # Slow. 30x12 50x12x3 2013-02-18 (Monday) weight: 182.2 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1 # Adductors mostly ignorable. 420x5x5 # Correct weight. 2s-5s very tough. Sore after. bench: 45, 95, 135, 155x3, 185x1, 205x1, 220x1 232.5x5x2 # Last rep extremely slow on each. 232.5x4f # Didn't attempt last rep -- no steam. Maybe Friday. fat bar deadlift: 135 190x5x2 # Felt mostly in the thumb. Very hard. Couldn't do a 3s. 2013-02-15 (Friday) # Left forearm extremely sore, doesn't want stretching. weight: 181.2 squat: # I just miss squatting. 135, 225, 275x3, 315x1 365x5x2 # Adductors unaffected by squats. Quads, glutes very sore. press: 45, 75, 95x3, 115x1, 135x1, 150x1, 160x1 170x3f # Hurt forearms too much. No power. 135x10, 135x9f, 135x6f # Volume for fun. # Can't deadlift or do LTEs due to forearm pain. Still need to ride home. 2013-02-13 (Wednesday) # Abs very sore. Hams/back overworked. weight: 183.4 squat: # A heavier 5/3/1 deload week. 135, 225, 275x3 315x5, 365x5, 405x5 # Surprisingly difficult. Very little power output. # Lower back hurt a bit. Shins sting a bit. # Adductor is still felt, but is much better. bench: 45, 95, 135, 155x3, 185x1, 205x1 230x5x3 # 1s strong. High on chest. 2s left a dull pain in left elbow. # 3s to limit. fat bar deadlift: 135 190x5x3 # 2s opening; 3s5r got up but opening on way down. leg curl: 50, 90x8, 110x8 150x12, 150x10f # Left knee hurt a bit. curl: 45x12 90x12x5 # Very tight in forearms. Doesn't feel great. 2013-02-11 (Monday) weight: 182.6 leg curl: 50, 90x8, 110x8 140x12x5 # Alright. press: 45, 75, 95x3, 115x1, 135x1, 150x1 # Left shoulder feels raw from bench. 167.5x5x3 # Used hip at bottom. Quite difficult. fat bar deadlift: 135 185x5x3 # Tuff. neutral grip chinups: 0x10x2 0x5f 2013-02-08 (Friday) weight: 181.8 # No squatting -- horrible headache. Going to rest and take # a 5/3/1 40/50/60 recovery week next week to hopefully resolve # the latent shin and adductor pains I've been having. # Lower back could also use some healing. # It's been a long time since I took it easy. leg curl: 50, 90x8, 110x8 130x8x5 # Felt mostly in calves. Weird. Headache hurts like hell though. bench: 45, 95, 135, 155x3, 185x1, 205x1 227.5x5x3 # 3s slow but OK. deadlift: 135, 225, 275x3, 315x1, 355x1 385x5 # Right hand opening. Fingers very tired. # Felt back arching a bit on last 2 reps. lying tricep extension: 25x10, 45x10 85x12x3 # Taking dl-style grip: very strong. 85x10f # Turned into a bench press. # Sick on Thursday -- didn't get enough sleep or food. # Extremely painful to swallow. Kept me up all night. # Either from hot tub or from spoiled milk at Google. 2013-02-06 (Wednesday) weight: 182.6 squat: # Still feel pain in adductors, but it's better. 45, 135, 225, 275x3, 315x1 375x5x2 # Calves still shitty. Zero adductor pain, but calves # hurt so much that I couldn't walk for a while after 2s. press: # Make same change to grip as made for Monday's bench. 45, 75, 95x3, 115x1, 135x1, 150x1 167.5x3f # Zero force. Not even close. # In retrospect, this was probably because I was getting sick. # It may also be useful to always take Wednesdays light. fat bar deadlift: 135 175x5x3 # This was fine. Barely made the last set. curl: 45x12 90x12x5 # Not hard. Bunch of back involvement, as always, # but it was about as honest as can be expected. 2013-02-04 (Monday) weight: 183.6 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1 # Adductor pain at 135. Calves painful from 365 onward. 425x5x5 # 1s1r hurt adductor, rest fine. Calves VERY sore after. # 2s easy, but calves sorer each time. # After 3s, it's hard to walk (from calves). # After 5s, it felt like death. bench: # Focus on grip: hold index+middle with thumb. Less angled. 45, 95, 135, 155x3, 185x1, 205x1 225x5x3 # All sets very strong. Could have gotten a 6th. fat bar deadlift: 135 165x5x3 # Not easy. Doesn't affect motorcycle ride home. # Deep tissue massage on Saturday. Dug extremely deep into everything, # especially adductors. Knots damn near everywhere. # On Sunday, adductors hurt in a different way: they're painful to # touch in new areas, but contraction no longer hurts. 2013-02-01 (Friday) # Lower back sore, adductor occasionally painful. weight: 182.2 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1, 435x1 470x5 # 1-3r felt great. 3r a bit forward but recovered OK. # 5r very tough: barely re-racked it. Strong adrenaline. # Probably need spotters, at least for racking. press: 45, 75, 95x3, 115x1, 135x1, 150x1 165x5x3 # 1s5r tough. 3s good. deadlift: 135, 225, 275x3, 315x1 375x5 # Felt light this time, as opposed to 365. Keeping it easy. fat bar deadlift: 65, 95, 135 # 135 was very solid 185x5 # Tough. Felt like most of the pressure was on thumbs. # Drop down to 165, do 3x5. 2013-01-30 (Wednesday) weight: 181.6 squat: 45, 135, 225, 275x3, 315x1 365x5x2 # Much easier than usual. bench: 45, 95, 135, 155x3, 185x1, 205x1 225x5x2 # Felt great except for 5th reps. 225x4f # Could have just barely gotten it, but spotter grabbed bar # too early: he was worried that it was going to hit one of # the bar hooks. Would be OK to count it -- was near top anyway. # Shoulders extremely sore for the next two days. lying tricep extension: 25x10, 45x10 85x12x4 # Didn't try a 5th set: some forearm pain. 2013-01-28 (Monday) weight: 182.2 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1 # Adductor very painful. 420x5 # Kept good form despite adductor. On 2s1r, adductor lit up # with an intense, local burning sensation that is most likely # from a broken adhesion. Completed 2s without additional pain. # Since then, ROM is improved on the adductor, and pain is lower. press: 45, 75, 95x3, 115x1, 135x1, 150x1 162.5x5x3 # Actually tough. Squeezing the bar extremely hard helped. curl: 45x12 87.5x12x5 # It's hard to tell how much work the biceps are doing # given the necessity to support them with the back. 2013-01-25 (Friday) # Hopping on TM bandwagon without break. weight: 183.2 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1, 435x1 465x5 # Very solid! bench: 45, 95, 135, 155x3, 185x1, 205x1 222.5x5x3 # Great. deadlift: # ROUND PLATES! 135, 225, 275x3, 315x1 365x5 # Tough on fingers. Form probably awful. It's been a while. lying tricep extension: 25x10, 45x10 82.5x12x5 # Some pain in right wrist, probably from DLs. 2013-01-23 (Wednesday) # Middle finger on right hand swollen around nail. weight: 183.6 squat: 45, 135, 225, 275x3, 315x1 365x5x2 # Tough. Very hard. press: # Triceps very sore beforehand. 45, 75, 95x3, 115x1, 135x1, 150x1 160x5x3 # Doesn't feel hard -- just sore and fatigued. 2013-01-21 (Monday) weight: 179.8 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1, 435x1 # Adductor pain returns. 460x5x3 # 1s obviously difficult. 2s nearly failed due to strength. # Waited 17.5-20 minutes for 3s (normally around 15). # 3s was FULLY to limit. Christ that was difficult. # Last rep was a long yell. So drained that I couldn't rack it: # legs wouldn't fire to raise the bar half an inch. # Eventually shimmied it up. # Really proud of getting this one. bench: 45, 95, 135, 155x3, 185x1, 205x1 220x5x3 # Very easy! Weird. Made sure to keep elbows internally rotated. lying tricep extension: 25x10, 45x10 80x12x5 # Made triceps so damn tight. To limit. # Maybe not the best idea after bench, but whatever. 2013-01-18 (Friday) weight: 179.8 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1 # Adductor less painful today. 455x5x3 # 1s not hard, very strong. 2s tough. # 3s tough but strong -- used ammonia, felt great. press: 45, 75, 95x3, 115x1, 135x1 157.5x5x3 curl: 45x12 85x12x5 2013-01-16 (Wednesday) weight: 180.8 squat: 45, 135, 225, 275x3, 315x1 # Right adductor getting more painful. 365x5x2 # 1s felt tough. 2s OK. Back weak. bench: 45, 95, 135, 155x3, 185x1, 205x1 # Used sticky pad for better arch. 217.5x5x3 # Each set to limit. Extremely hard. # Arch was so strong, got trap pain like a high-bar squat. lying tricep extension: 25x10, 45x10 80x12x2, 1x10f # First 2 sets very easy, but got very tired for 3rd. # Foam-rolled quads just before 3rd, maybe that did it. 2013-01-14 (Monday) weight: 180.0 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1 # Right adductor extremely sore. 450x5x3 # 1s damn hard. 2s DAMN hard. 2s3r biased to right side. # 3s better than 2nd. Better focus. # Extremely challenging, especially with severe adductor pain # during each rep. press: # Some bouncing at the bottom. 45, 75, 95x3, 115x1, 135x1 155x5x3 # Most reps turned into an incline bench. face pull: 30x12, 42.5x12, 57.5x5 72.5x5x3 # This was very easy, but is apparently a large number? # I don't know what I'm doing. I had time on my hands. # Probably pulled too low. curl: 45x12 82.5x12x5 # Hey look, forearm pain's mysteriously gone. # Saturday, went for oly technique work at Catalyst Athletics. # Important points on snatch: # Before pull: # - Shins vertical # - Hamstrings fully taut # - Lats squeezing bar back toward body # - Shoulders more forward toward toes # During pull: # - Pull under the bar # After pull: # - No shrug 2013-01-11 (Friday) # Extremely sore upon waking. weight: 180.4 squat: # Taking a light day. Then heavy M+F, light W. 45, 135, 225, 275x3, 315x1, 365x1 405x5x2 # 1s light and fun. 2s fairly difficult. bench: 45, 95, 135, 155x3, 185x1, 205x1 215x5x3 # 1s tough. Trying to use pecs thanks to Blice. # 2s also tough. 3s great: used a cute female spotter. # That's the secret weapon. 2013-01-09 (Wednesday) # Finally, the day of reckoning for 445 squat. weight: 177.8 # Suspicious. Expected more. squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1 445x5x3 # 3s4r a bit forward; saved. Very difficult. strict press: 45, 75, 95x3, 115x1, 135x1 150x5x3 # Not bad. curl: 45x10 80x12x5 # Extreme forearm pain, but I decided to bear through it. # It was a bad idea. 2013-01-07 (Monday) weight: 179.4 squat: # Right adductor extremely sore. 45, 135, 225, 275x3, 315x1, 365x1, 405x1 440x5x3 # Exceptionally strong. bench: 45, 95, 135, 155x3, 185x1, 205x1 212.5x5x3 # Very difficult. 3s exactly at limit. power snatch: # Form mediocre at best. 45x3 65x3x3 95x3x2 # Can't curl: forearm pain. 2013-01-04 (Friday) weight: 178.0 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1 435x5x3 # 1s great. 2s3r quad-dominant. 3s tough but great power. strict press: 45, 75, 95x3, 115x1, 135x1 147.5x5x3 # Good, but minor wrist pain. deadlift: 135, 225, 275x3, 315x1, 365x1 405x5 # Minor back rounding. Pretty hard. curl: 45x10 75x12x5 2013-01-02 (Wednesday) # Little sick to my stomach. weight: 179.2 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1 430x5x3 # Very strong. bench: # Wider grip: pinkies on rings. 45, 95, 135, 155x3, 185x1, 205x1 210x5x3 # Good but tough. Probably because it's been a while. curl: 70x12x5 # Strong. # Chest feeling better, but don't want to aggravate it. 2012-12-31 (Monday) weight: 178.4 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1 # 405 very hard. 425x5x3 # 1s good. 2s-3s tough. strict press: 45, 75, 95x3, 115x1, 135x1 145x5x3 curl: 65x12x5 # Easy. 2012-12-28 (Friday) weight: 178.4 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1 # 405 very hard. 420x5x3 # 1s strong but tough. 2s getting slow. 3s hard. press: 45, 75, 95x3, 115x1, 135x1, 150x1 162.5x4f # Could get it with the hip motion, but it's silly. # Pec injury is interfering anyway. 140x5x3 # Strict. Good weight choice. curl: 55x12 60x12x5 # Easy. 2012-12-26 (Wednesday) weight: 178.4 squat: # Injury to right pec makes it difficult to hold the bar. 45, 135, 225, 275x3, 315x1, 365x1 415x5x3 # Very good sets. Zero soreness. # Can't bench: right pectoral muscle extremely painful. 2012-12-24 (Monday) weight: 178.6 squat: 45, 135, 225, 275x3, 315x1, 365x1 410x5x3 # 1s very clean. Cold sweats after. # 2s mentally tough. Very tired. Next time will be fine. press: 45, 75, 95x3, 115x1, 135x1, 150x1 160x5x3 # Strong, but right pec hurts from deadlifting. 2012-12-21 (Friday) weight: 177.6 squat: 45, 135, 225, 275x3, 315x1, 365x1 405x5x3 #1s surprisingly good. 2s5r falling forward. 3s good. bench: 45, 95, 135, 155x1, 185x1 207.5x5x3 # OK, but right side going toward head. +5 or +2.5 next. deficit deadlift: 135, 225, 275x3, 315x1 375x5 # Very hard. Back rounding? # Long pause between each rep to let bar settle and reset position. lying tricep extension: 25x10, 45x10 85x12x2 # Insufficiently recovered. 2s right shoulder blade hurting. 2012-12-19 (Wednesday) weight: 178.0 squat: 45, 135, 225, 275x3, 315x1, 365x1 # More recovered than on Monday. 400x5x3 # 2s tough. 3s5r extremely hard. 1 away from failure. # Bad shin splints the next day. Weird. press: 45, 75, 95x3, 115x1, 135x1, 150x1 157.5x5x3 # 1s5r some tough leanback. 2s excellent. 3s OK. Bouncing. lying tricep extension: 25x10, 45x10 85x12x3 # Very tough. Each set about to failure. 3s12r was nearly a bench. curl: 45x12 55x12x5 # Not difficult, but taking it easy to avoid tendinitis again. 2012-12-17 (Monday) weight: 178.0 squat: 45, 135, 225, 275x3, 315x1, 355x1 395x5x3 # Extremely sore vastus lateralis. 3s full-body sweat. # Much harder than 385. bench: 45, 95, 135, 155x1, 185x1 200x5x3 # Extremely easy. 5-10lb jump next. lying tricep extension: 25x10, 45x10 75x10x3 # Thought I did 85, but the shitty bar didn't weigh 25lbs. # Explains why I used to have random problems/successes # with LTEs earlier -- the weight was random. 2012-12-14 (Friday) weight: 176.8 squat: 45, 135, 225, 275x3, 315x1, 355x1 385x5x3 # Very easy. Easier than 375. No soreness. press: 45, 75, 95x3, 115x1, 135x1 155x5x3 # Tough. deficit deadlift: 135, 225, 275x3, 315x1 365x5 lying tricep extension: 25x10, 45x10 80x10x3 # To limit. db curl: 25x15 35x12x3 2012-12-12 (Wednesday) weight: 175.4 squat: # Headache before/after lifts. 45, 135, 225, 275x3, 315x1 375x5x3 # Glutes less sore than last time. Feels good. bench: # +5 linear 45, 95, 135, 155x1, 165x5, 185x1 # Whoops at 165. 195x5x3 # 2s tough. 3s5r tough. lying tricep extension: 25x10, 45x10 75x8x3 # Very sore. 2012-12-10 (Monday) weight: 174.2 # Hopefully end of losses from illness. I can eat now. squat: # Linear: +10lbs / session until 405, heavy wednesdays. 45, 135, 225, 275x3, 315x1 365x5x3 # Should have done 345. Ass on fire. press: 45, 75, 95x3, 115x1, 135x1 160x3f # Well, that sucks. 150x5x3 # Very hard. Lower back feels stretched. db curl: 25x15 32.5x12x3 # Focused on rep quality, fairly slow descent. # Looking at the last 2 months of lifting, it looks like I made very little # progress but on technique, while gaining about 7 lbs. 2012-12-09 (Sunday) # Went to Planet Granite with Joshua to help with his form. weight: 175.0 squat: 45, 135, 225, 275x3 315x5 # Didn't have much time, all I could do. Wasn't very easy. # Glutes got extremely sore. # yoga: # 1.5 hours # Probably never again, but a good experience. # Took 12-03 (Monday) off to spend time with mother: last day in NY. # Extremely bad food poisoning on 12-04, on the flight. Lost a lot of # weight (175), and as of 12-09 (Sunday), still slight nausea. # Couldn't keep down protein during that time, so huge regression. # # Back is fine though. # # The plan is to stay with linear, then TM, until strength is back # roughly at previous levels. Tempted to switch to a 4x/week model, # as outlined in PPST for a Split - MTTrF, Heavy, Heavy, Heavy, Light. # Or 5/3/1, which is a known-good split routine. 2012-11-30 (Friday) weight: 182.0 squat: # Taking it easy at ~80% of ~495 1RM. 45, 135, 225, 275x3, 315x1, 365x1 405x5 press: 45, 75, 95x3, 115x1, 135x1 155x5x3 prowler: 120x10 2012-11-28 (Wednesday) # Experimental with back. weight: 180.0 squat: 45, 135, 225x3, 275x1 315x5x3 # No real back pain, but everything is sore. bench: 45, 95, 135, 155x1, 185x1 205x5x3 # Can't arch back, so benched flat. # Noticed that all the bars in the gym are horribly bent. hammer curl: 25x10, 35x8 45x8x5 # Very easy dips: 0x20 # Extremely easy, could have done more 45x10 75x5 prowler: 100x10 # Killed less than it did last time. # Last rep a full sprint, not even tough. # No lifting Monday: back is fucked. Probably from the asymmetric 2s # on Friday. Pinched nerve. Can mostly function by Tuesday, but hurts # if I lean backward at all. Slowly improving. Was extremely worried. 2012-11-23 (Friday) weight: 184.0 # Overestimation: contents in stomach. squat: # Residual upper back pain did not interfere. 45, 135, 225, 275x3, 315x1, 365x1, 405x1, 435x1 485xf # Just stupid. Guy was playing heavy music, and I changed # my readying pattern. 485x1x4 # 2s weights slipped toward the right because the clips in this # gym apparently don't work for shit. Still got up, but it was # unbalanced toward my right side. # 3s was a perfect death grind. # 4s was even more of a death grind, but I got pain in my lower # back during the last half of the eccentric. Didn't do any # more sets out of concern for spinal integrity. # This is the end of singles. Squat > DL now. bench: 45, 95, 135x3, 165x1, 185x1, 205x1 232.5x2f # Just shitty. Back pain didn't help. # Injured upper back on Thursday playing tug-of-war with dog. Twisted badly. 2012-11-21 (Wednesday) weight: 182.0 squat: 45, 135, 225x3, 275x1 320x5x2 # Easy, but lower back is sore. press: 45, 75, 95x3, 115x1 147.5x5x3 # Very easy. hammer curl: 25x10, 35x8 45x8x5 # Sweating, but OK. Arms not really tired. prowler: 100x10 # Wendler's "Easy" day. Killed. Death to me. Prowler is useful. 2012-11-19 (Monday) weight: 181.0 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1 420x5x5 # 2s very tough. Little bounce. 3s kiling quads on 4,5. # Took 15 mins after. Getting shivers, chills. # 4s felt like the end -- quads dead. Threw up in mouth after rest. # 5s great. Very focused. bench: 45, 95, 135x3, 165x1, 185x1, 205x1 222.5x3x4 # 1s-3s OK, but going up uneven with right side leaving. 222.5x2f # Hit safeties. Could have probably gotten it. 222.5x1f # Zero tricep strength. ghr: 0x10x3 # This was basically death, cramping up like hell. # Doing GHRs after 5x5 squats was not a good decision. 2012-11-16 (Friday) # Back at Premier Fitness. They got a prowler and GHR! weight: 182.0 # New scale rounds to 0.5, I think. squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1, 435x1 480x1x4 # Extremely hard. Rack is too low, so need a partial squat # to unrack. Any higher, can't rack at end. # 2s completely halted halfway up. 3s OK. # 4s extremely heavy, knees starting to hurt, calves sore. 480xf # This was stupid. Wasn't paying attention to form; # launched myself completely forward at the bottom. 480x1 # Strong rep. Only rested a few minutes after the failure. # So we can count it. press: 45, 75, 95x3, 115x1, 135x1, 150x1, 165x1 180x2f # Zero tricep strength today. Felt very strang. 165x3x3 # Strict. deadlift: 135, 225, 315x1, 365x1 405x3 # OK, but grip opening on the 3rd. Back rounding a bit. Tough. # Training in New York for about three weeks. # Very poor nutrition on Thursday due to all-day traveling. 2012-11-14 (Wednesday) # Everything very easy today. No soreness. weight: 179.8 squat: 45, 135, 225x3, 275x1 315x5x2 bench: 45, 95, 135, 155x1, 185x1 202.5x5x3 2012-11-12 (Monday) # Extremely tired -- clearly unrecovered. No coffee. weight: 180.6 # Not great. squat: # 3rd week of 415, attempting to drive 470-480. 45, 135, 225, 275x3, 315x1, 365x1 415x5x5 # 1s extremely difficult, in quads. 2s, 3s damn hard. # 4s extremely hard -- lots of panting between reps. # 5s tiring but strong. Greater loss in endurance than in strength. press: # Bodyweight. O fug. 45, 75, 95x3, 115x1, 135x1, 150x1, 165x1 180x3x5 # Not bad, but hip motion (sometimes minor leg) may be helping. 180x2f # Failed the very last rep after a 7-second fight. Had to breathe. 155x4f 2012-11-09 (Friday) weight: 180.4 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1, 435x1 475x1x5 # 1s a bit forward. 2s tough. 3s-5s good. Probably 1-2 more weeks. bench: 45, 95, 135x3, 165x1, 185x1, 205x1 230x3 # Tough. rack pull: 135, 225, 275x3, 315x1, 365x1, 405x1 455x1 # Grip opening. 2012-11-07 (Wednesday) weight: 181.8 press: # Press first: equipment availability. 45, 75, 95x3, 115x1 145x5x3 squat: 45, 135, 225x3, 275x1 315x5x2 # Lower back extremely sore after. db curl: 27.5x8 35x5 40x8 # Too much pain in right forearm. Stopped. 2012-11-05 (Monday) weight: 182.6 squat: 45, 135, 225, 275x3, 315x1, 365x1 415x5x5 # Extremely tiring, but strong, clean finish. bench: 45, 95, 135x3, 165x1, 185x1, 205x1 220x3x6 # Shoulder pain on each set. Towards end, some pain in left elbow. preacher curl: 45x8, 65x5, 75x3 82.5x5f # Brunt of work felt in forearms, which were tired from bench. 2012-11-02 (Friday) weight: 180.4 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1 470x1x5 # Easy. press: 45, 75, 95x3, 115x1, 135x1, 150x1, 165x1 175x3x6 # 4s extremely hard. Helped by very strong hip motion. # No bouncing on any rep. # First Friday progression -- took it easy Wednesday. 155x5f # Strict. rack pull: 135, 225, 275x3, 315x1, 365x1, 405x1 455x1 2012-10-31 (Wednesday) weight: 180.0 squat: 45, 135, 225x3, 275x1 # Extremely sore today. 315x5x2 bench: 45, 95, 135, 155x1, 185x1 200x5x3 swiss bar hammer curl: # Forgot 1.25lb plates at home. 55x8, 75x3 105x5x3 # This exercise is stupid. # Got invisalign. Makes drinking milk pretty obnoxious: # aligners require constant removal and cleaning. 2012-10-29 (Monday) weight: 180.2 squat: 45, 135, 225, 275x3, 315x1, 365x1 415x5x5 # 1s right side dipping. 2s getting tired - sloppy. # Other sets good. Very tiring. press: 45, 75, 95x3, 115x1, 135x1, 150x1, 165x1 170x3x6 # No bounce on 1s3r. Very hard. 2s extremely easy, great hips. # Other sets solid. Good progress. 150x5 # Still residual strength, but I couldn't catch breath. 2012-10-26 (Friday) weight: 179.0 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1 465x1x5 # 1s very light -- didn't even feel it. # 2s great form; 3s feeling hard; 5s back to light. bench: # Increasing extremely conservatively. 45, 95, 115, 135x3, 165x1, 185x1, 205x1 227.5x3 235x1 240x1 245x1 # New record. Limit. deadlift: 135, 225, 275x3, 315x1, 365x1, 405x1 455xf # Didn't leave ground. Maybe DL every 2 weeks? 2012-10-24 (Wednedsay) weight: 178.6 squat: 45, 135, 225x3, 275x1 315x5x2 # Very easy. press: 45, 75, 95x3, 115x1 142.5x5x3 # Very easy. swiss bar hammer curl: 55x8, 75x3 100x8x3 # Severe pain around wrist bone (bottom) on right hand. preacher curl: # Killing time. Testing tendinitis. 45x8, 65x8, 75x8 85x8 # Exactly limit. 80x8 80x7f 2012-10-22 (Monday) weight: 178.0 squat: 45, 135, 225, 275x3, 315x1, 365x1 410x5x5 # Bit harder, probably due to deadlifting Friday. bench: 45, 95, 115, 135x3, 165x1, 185x1, 205x1 217.5x3x6 # Some shoulder pain. Form is off: right side closer to head. # Occasional shoulder imbalance, where right shoulder raises. swiss bar hammer curl: 55x8, 75x3 97.5x8x3 2012-10-19 (Friday) weight: 175.6 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1 460x1x5 # 3s a bit high. 5s solid. press: 45, 75, 95x3, 115x1, 135x1, 150x1, 165x1 170xf # So much for that. deadlift: 135, 225, 275x3, 315x1, 365x1, 405x1 445x1 # OK 465x1 # Left hand open palm, but held (without thumb) 475xf # Right hand opened. swiss bar hammer curl: 55x8 # Need more warmup 95x8x3 # To limit. 2012-10-17 (Wednesday) weight: 174.2 # Ate tons yesterday. Oh well. squat: 45, 135, 225x3, 275x1 315x5x2 # Knee pain during the day, but was fine after squatting. Easy. bench: 45, 95, 115, 135, 155x1, 175x1 195x5x3 swiss bar hammer curl: 55x8 92.5x8x3 # To limit. lying tricep extension: 25x10, 45x10 90x8x3 # To limit. 2012-10-15 (Monday) weight: 175.8 squat: 45, 135, 225, 275x3, 315x1, 365x1 410x5x5 # Extremely difficult this week for some reason. # Noticed that I keep going a bit forward during the descent. press: 45, 75, 95x3, 115x1, 135x1, 150x1 # Needs more warmup. Maybe 165x1? 165x3x6 # 1s damn hard. No bounce on 3r. # 2s easier, no bouncing. 3s3r paused midway. 4s,5s solid. 145x5f swiss bar hammer curl: 55x8 90x8x3 # Once again felt like the limit. Back was having trouble. 2012-10-12 (Friday) weight: 173.4 # Losing weight by Friday seems to be a common pattern here. squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1 460x1x2 # 1s very hard. 460xf # Fell forward, with a 3-4 second struggle trying to right it. 460x1x2 # OK. 460xf # Fell forward again. bench: 45, 95, 115, 135x3, 165x1, 185x1, 205x1 230x1f # Well that was disappointing. # Stopped after failing on two lifts. Possibly overtired. 2012-10-10 (Wednesday) weight: 174.6 squat: 45, 135, 225x3, 275x1 315x5x2 press: 45, 75, 95x3, 115x1 140x5x3 swiss bar hammer curl: 55x8 87.5x8x3 dips: # Pain in right shoulder. 0x15 70x5x3 db curl: # Doesn't trigger tendinitis if I use DBs. 25x10 35x8x3 # Very hard. # Happened to be near the gym; dropped in wearing jeans. 2012-10-09 (Tuesday) wrist curl: # (srs) 10x20, 15x20, 20x20, 25x20 30x15x3 2012-10-08 (Monday) weight: 176.2 squat: 45, 135, 225, 275x3, 315x1, 365x1 410x5x5 # Easy. bench: 45, 95, 115, 135x3, 165x1, 185x1, 205x1 215x3x6 # All sets about the same difficulty; 7.5 min rest. lying tricep extension: 25x10, 45x10 87.5x8x3 # Measurements for posterity (all cold): # waist: 31.5" minimum, 36.0" maximum # thigh: 24.5" # upper arm: 14.5" # forearm: 12.0" # head: 23.0" # neck: 15.5" 2012-10-05 (Friday) # Feeling a bit better. weight: 173.6 # Well, that's surprising. Thought I ate more than enough. squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1 455x1x5 # 1s, 2s extremely easy. 3s getting tired, loss of hearing. # 4s, 5s still easy. This was awesome. Depth verified by 3rd party. press: 45, 75, 95x3, 115x1, 135x1, 150x1 165x2f # Pressing after a heavy Monday doesn't seem to be working out. 165x1f 145x4f rack pull: # Focus on strong grip without hand opening. 135 # Held for 10 seconds, easy. 225 # Held for 10 seconds, started opening at 8. 225 # Held for 10 seconds, started opening at 5. 225 # Held for 9 seconds. lying tricep extension: 25x10, 45x10 85x8x3 # Yet again about to the limit. 2012-10-03 (Wednesday) # Runny nose all day. weight: 174.2 squat: 45, 135, 225x3, 275x1 315x5x2 # Fairly easy despite illness. bench: 45, 95, 115, 135, 155x1, 175x1 # Forearm pain starting with 95. 192.5x5x3 swiss bar hammer curl: 55x8 85x8x3 2012-10-01 (Monday) weight: 175.0 # No weight gain despite GOMAD and two double-cheeseburgers. squat: 45, 135, 225, 275x3, 315x1, 365x1 405x5x5 # Still damn heavy. press: 45, 75, 95x3, 115x1, 135x1, 150x1 165x3x5 # Tended toward uneven, with left side going up first. # Extremely fucking hard. Very proud I got this far. 165x2f # Strength issue, no particular point of failure. 145x5f # Beat 6. lying tricep extension: 25x10, 45x10 82.5x8x3 # Easier with closer grip. # Sick starting Monday -- some (very) sore throat. 2012-09-28 (Friday) weight: 175.0 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1 450x1x5 # 1s tough: too forward. 2s-3s damn hard. # 4s zero velocity -- but 5s was strong. bench: 45, 95, 115, 135x3, 165x1, 185x1, 205x1 225x3 # Very solid. Regression's over, I guess! lying tricep extension: 25x10, 45x10 80x8x3 # Hell on triceps over the next two days. deadlift: 135, 225, 275x3, 315x1, 365x1, 405x1 450xf # Right hand opened about halfway up. 2012-09-26 (Wednesday) # lifting channel meetup at Gold's! weight: 175.0 squat: 45, 135, 225x3, 275x1 315x5x2 # Surprisingly easy. press: 45, 75, 95x3, 115x1 140x5x3 # Tough. pullups: 0x12 2012-09-24 (Monday) weight: 175.0 squat: 45, 135, 225, 275x3, 315x1, 365x1 405x5x5 # 1s easy. 3s difficult: 3s1r way on toes. bench: 45, 95, 115, 135x3, 165x1, 185x1 212.5x5 # First three reps extremely solid, then rapid falloff. 212.5x4 # Stopped -- 4r too diffucult. 212.5x3x3 # Triples appear to be alright. # Right shoulder feeling raw the next day. calf raise: # During rest for bench. 135x8, 225x8 315x8x3 # Pretty much did nothing. # Solicited advice from KSC on progressing squat: # "Go to 450 for 5 singles. Progress 5 lbs per week for 6-8 weeks using # 5 singles across. When you feel close to a stall, switch back to 445 # and try a 5RM. You'll get it. Also, gain about 25 lbs for fuck's sake." 2012-09-21 (Friday) weight: 173.4 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1 445x4f # 4th a bit high, tried to go extra-low on 5th, failed right # at the bottom, no strength. Possible loss of hamstring tension. press: 45, 75, 95x3, 115x1, 135x1, 150x1 165x3x2 # 1s3r zero velocity. 2s easier than 1s. 165x2fx2 # Did some push presses for the 3rd reps. 145x6 deadlift: 135, 225, 275x3, 315x1, 365x1, 405x1 445x1 # Not bad, but tired from squats. swiss bar hammer curl: 55x8 82.5x8x3 # last rep felt like the end. 2012-09-19 (Wednesday) weight: 174.0 # Started drinking more milk as of yesterday. squat: 45, 135, 225x3, 275x1 295x5x2 # Knees very tender afterward. bench: 45, 95, 115, 135, 155x1 190x5x3 # Easier than usual. swiss bar hammer curl: 55x8 80x8x3 80x7f, 80x5 # Just for fun. 2012-09-17 (Monday) # First day with the cooling glove -- hell yea. weight: 174.2 squat: # Lowered on advice from Blice, who did some reading. ~91% of 445. 45, 135, 225, 275x3, 315x1, 365x1 405x5x5 # Extremely difficult. 4s5r a death grind; 5s5r lower back weak. # Slightly harder than 415x5.x5 Residual soreness from DLs? # Cooling glove does not appear to affect squats. press: 45, 75, 95x3, 115x1, 135x1, 150x1 160x3x6 # Used glove: every set felt exactly the same as the first (!). 140x7f # Awesome. # Results from glove match data from Stanford, which tested pushups, # pullups, and bench press, all upper body exercises. Squats can likely # therefore be improved by a cold footbath. # Thanks to Blice, we looked at Practical Programming again for advice on # TM stalls -- the Monday-Monday, Friday-Friday progress lines are only # for starting TM. Stalling likely indicates too much of a Monday stressor, # providing insufficient recovery for Friday. Dropping back on Monday # squats and having them increase at a slower rate might solve it. Taking data. 2012-09-14 (Friday) weight: 172.0 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1 445x2f # Gym owners turned off Pantera, put on some pop/techno mix # right as I grabbed the bar. Adrenaline went to zero. 445x3 # Not bad. bench: # vol:7625. Assuming a ~210 5RM. Trying BradPitt's progression. 45, 95, 115, 135, 165, 185 210x3f # Probably tired from Wednesday dips. Or from extended warmup. 190x5 190x4f 190x3fx2 190x2f 185x2f # Well, hopefully all that volume did something. Total 7930. deadlift: # Yet again, haven't deadlifted in about a month. No good. 135, 225, 275x3, 315x1, 365x1, 405x1 405x1x2 # Not bad. Traps sore the next day. Been a while. 2012-09-12 (Wednesday) weight: 173.4 squat: 45, 135, 225x3, 275x1 295x5x2 # Better than usual. press: 45, 75, 95x3, 115x1 140x5x3 # Medium difficulty. swiss bar hammer curl: 55x8 77.5x8x3 # No spinal pain this time. dips: 0x15 # Started getting some shoulder pain. 65x5x3 # Easier than the warmup. 2012-09-10 (Monday) weight: 172.0 squat: 45, 135, 225, 275x3, 315x1, 365x1 415x5x5 # 1s OK, 2s hard. 3s easier than last week's. # Not sore from this the day after, for the first time. bench: # vol:5105. Can keep an arch by using a towel for friction! 45, 95, 115, 135x3, 165x1, 185x1 215x4 # Effectively to failure. Regressed. First 3 reps felt great. 215x3x2 # About the limit. 185x5 # Backoff. tricep pulldown: 55x8 70x8x2, 100x8 # Doesn't hurt if I start high. # No lifting Friday -- rapid onset of fever, migraine, full-body soreness # (including facial/eye muscles) on Thursday night, persisting until the # next morning. Couldn't walk or think, just lay in bed, in pain and groggy. # It passed rapidly mid-Friday. Bite mark on shoulder, so maybe a spider. # It's Saturday now and all symptoms are fully gone. 2012-09-05 (Wednesday) weight: 174.0 squat: 45, 135, 225x3, 275x1 295x5x2 # Doing less weight was working perfectly well, so dropping back. bench: # Experimenting with closer grip. 45, 95, 115, 135, 155x1 190x5x3 # Heavy, but OK. Closer grip helps slightly. dips: 0x20 60x5x3 # Not bad. swiss bar hammer curl: # Using a special ~35lb bar. 55x8 75x8x3 # Some pain in lower spine. 2012-09-03 (Monday) weight: 173.2 # 172.2 yesterday squat: 45, 135, 225, 275x3, 315x1, 365x1 415x5x5 # 2s5r lost all velocity; 3s5r was about as difficult as possible. # 4s surprisingly easy -- focused only on not leaning forward, # using master cue. 5s easy, but 5s5r a bit above parallel. press: 45, 75, 95x3, 115x1, 135x1, 150x1 # Extremely hard starting from 135. 160x1f # Huge regression, last time was 3x3, 1x2. From squats? Shoulder? 135x5f # Going to try close-grip bench from now on. # Note that bw was 172.2 on Friday morning. 2012-08-31 (Friday) weight: 174.2 squat: 45, 135, 225, 275x3, 315x1, 365x1, 405x1 440x5 # Not bad. bench: 45, 95, 115, 135x3, 165x2, 185x1, 205x1 225x2f # Tried despite shoulder pain -- felt a huge warm rush in left # shoulder on the 3rd rep. Stopped benching there. # More painful the next day. Should do close-grip benching. power clean: 95x5, 115x3, 135x3, 145x1 # Failed 155 a bunch of times 135x4 # Current injuries: tendinitis in both arms, painful left shoulder, # constantly sore upper back on the right side, occasional knee pain. 2012-08-29 (Wednesday) weight: 173.2 squat: 45, 135, 225x3, 275x1 315x5x2 # Right knee very tender after. Pretty painful. Hollow. press: 45, 75, 95x3, 115x1 135x5x3 # Huge pain in both forearms during/after. Tendinitis. # Left arm is just totally fucked up. Shoulder hurts fairly badly, # and the forearm is painful to the extent that gripping hurts. # I blame maxing on volume bench. 2012-08-27 (Monday) weight: 174.8 squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1 410x5x5 # Reset back to get 5RMs. # Figured out the cause of previous failure: in an effort to get # guaranteed below-parallel depth, I would occasionally relax hamstrings # at the bottom. This kills hip drive and overloads the quads. # To fix this, I took a wider stance. This made the set harder, # but all reps were below parallel, and hip drive was acceptable. # Adductors are noticeably more worn than usual. bench: 45, 95, 115, 135x3, 165x1, 185x1 210x5x5 # Actually got this! Set 1 went up easier than normal. # Counting last rep, but it was completed with my legs flailing. # Tried to do tricep pushdowns on a recommendation from BradPitt, # but even just 40lbs caused huge pain in left elbow during the set. 2012-08-24 (Friday) weight: 173.6 squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1, 405x1 445x4f # Meant to reconfirm 5RM. Appears to have regressed. # This could have possibly been forced up, but it feels like I gave up. # 3rd rep paused completely midway, then was raised chest-up. # This doesn't really make sense with a 460 3RM... press: 45, 75, 95x3, 115x1, 135x1 # Need more warmup. 160x3x3, 160x2f # bb curls interfering (forearm splints). Damn hard. 140x5f # Backoff. # Goal: 495 1RM squat at competition on 2012-11-03. 10 weeks out. # (California Men's Open 181lb Squat record is only 485.) # Assuming same proprtions as now: 490 2RM, 485 3RM, 470 5RM. # Current 5RM is 445, so 25lbs off. +5/wk for 5 weeks. # Will be very difficult. Need to also keep bodyweight < 181. 2012-08-22 (Wednesday) weight: 173.8 bench: # Done first due to equipment availability. 45, 95, 115, 135, 155x1 185x5x3 # Back to 90% of 5x5. Felt heavy. squat: 45x10x2, 135, 225x3, 275x1 315x5x2 # Higher since failed Monday. Very easy. dips: 0x20 # Warmup from Bill Starr. 55x5x3 # Not too heavy. curl: 45x10, 65x5 75x5x2 # Still gives sharp pain in forearm, but it's manageable. 75x8 # About to failure. 2012-08-20 (Monday) weight: 174.6 squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1, 405x1 430x5x2 # 1s5r way too forward. Overstressed lower back. 2s5r high. 430x3f # Fell forward. Combination of several issues: # 1) Trying to look down on all reps -- chest didn't rise. # 2) Trying to sit back more and go deeper -- bigger rebound. # The combination launched me forward at the lowest point, # which put a huge stress on lower back, causing failure. 430xf # Lower back fried from failure. No ascent. press: 45, 75, 95x3, 115x1, 135x1 155x3x6 # Difficult pressing farther from mirror. 2s hard. 7.5 min rest. hammer curl: 20x10, 30x3 52.5x8x3 # Feels closer to a row than a curl, honestly. 2012-08-17 (Friday) weight: 173.8 squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1, 405x1 460x3 # Easy. Could have probably done more, but was geared for 3RM. bench: 45, 95, 115, 135x3, 165x2, 185x1, 205x1 227.5x2f # Really don't know what to do with bench. deadlift: # Haven't deadlifted in over a month. 135, 225, 275x3, 315x1, 365x1, 405x1 445x1 # Tried once -- couldn't pull from floor. # Immediately tried again, and it went up with great difficulty. # Upper back very sore (from Wed. presses, I think). lying tricep extension: 25x10, 45x10 77.5x8x3 2012-08-15 (Wednesday) weight: 175.0 squat: 45x10x2, 135, 185, 225x1 285x5x2 # Some pain on right side of left knee. press: 45, 75, 95x3, 115x1 140x5x3 # Probably too heavy for a recovery day. hammer curl: 20x10, 30x3 # Stopped after warmup: arms felt heavy. 2012-08-13 (Monday) weight: 174.6 squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1, 405x1 425x5x5 # Damn hard. bench: 45, 95, 115, 135x3, 165x1, 185x1 207.5x5x4 207.5x4f # Strength issue. Rested sufficiently. Keeps happening. hammer curl: 20x10, 30x3 50x10x3 2012-08-10 (Friday) weight: 173.2 squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1, 405x1 455x3f # Form off on 3rd, went forward. Strength wasn't there anyway. 455x1 # Extremely heavy. 455xf # Form OK, just no strength left. # So at this point it's 455x3, 450x4, and 445x5 was damn difficult. # Should reset back down a bit and work up with clean 5s. press: 45, 75, 95x3, 115x1, 135x1 155x1 # Not difficult. 160x1 # Slightly more difficult, but still OK. Possible 3RM. 165x1 # Felt like the limit. 170x1 # Got it up unevenly, but finished. But at the top, the rubber plate # became caught on a bolt sticking out of the power rack -- when I # tried to put it down, the right side stayed up, and I overloaded # my left wrist. Stopped lifting at that point. # Don't press inside the rack. 2012-08-08 (Wednesday) weight: 172.6 squat: 45x10x2, 135, 185, 225x1 285x5x2 # Very easy. I think nutrition was extra-good this week. bench: 45, 95, 115, 135, 155x1, 185x1 200x5x3 # Tough. dips: 25, 35 45x5x3 # Damn hard. Some reps too low. Hoping this will help press. 2012-08-06 (Monday) weight: 174.6 squat: # Focused on driving hips the entire time. No chest up. 45x10x2, 135, 225, 275x3, 315x1, 365x1, 405x1 420x5x5 # 12 mins rest is good. Some reps in 4th set a bit high. # Not too difficult, but the last rep was too forward. # Saved it, so plenty of residual strength. press: 45, 75, 95x3, 115x1, 135x1 150x3x8 # Got all reps. Ride 8x3 for a while (Bill Starr). lying tricep extension: 25x10, 45x10 75x10x3 # 2nd set tough. 3rd OK after 7.5 mins rest. 2012-08-03 (Friday) weight: 172.6 squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1, 405x1 # Harder than usual. 450x4 # Last rep lost all hip drive. Extremely difficult to finish. 450x1 # Equally difficult to the previous 4th rep, after 7.5 mins rest. bench: # Focus on traps and lats. 45, 95, 115, 135x3, 165x2, 185x1, 205x1 225x1 # Tried for 5, got 1! Likely just dead from squats. rack pull: 135, 225, 275x3, 315x1, 365x1, 405x1 455x1 # Alright, but grip was opening. 465x1 # Grip opened, but it held in fingers. 2012-08-01 (Wednesday) weight: 173.2 squat: 45x10x2, 135, 185, 225x1 275x5x2 # Still extremely tired from Monday. Worried about Friday. press: 45, 75, 95x3, 115x1 135x5x3 # Used a narrower, shoulder-width grip. Shoots up from the bottom. # This is great! hammer curl: 20x10, 25x10, 30x3 47.5x10x3 # Found stretch marks in armpits on both sides from LTEs. # Going to hold off on them for a while. Shame. 2012-07-30 (Monday) weight: 172.8 squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1 415x5x5 # THIS WAS VERY DIFFICULT. # Needed 12 mins rest between sets; 10 wasn't enough. # All 5th reps heavy except final set, which was perfect. # A strange tingling throughout upper back between sets. bench: 45, 95, 115, 135x3, 165x1, 185x1 205x5x4 # Going down to hit 5x5 cleanly. 205x4f # But I didn't. It's just damn heavy. Maybe Smolov time? 2012-07-27 (Friday) weight: 171.8 squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1, 405x1 445x5 # Butterflies in stomach for an hour before the lift. # Went away as I went through the psyching-up process. # Very clean reps, good depth on all. # 4 and 5 extremely slow and difficult. Better than last week's. press: 45, 75, 95x3, 115x1, 135x1 155x3f # Did 2 push presses after that. Isn't this very low compared to Monday's? Hm. # No DLs -- very tired, plus did grip work yesterday. lying tricep extension: 25x10, 45x10 72.5x10x3 # Finally getting tough. hammer curl: 20x10, 25x10, 30x3 45x10x3 sled pull: 45x100, 90x100, 135x100, 180x100 225x100x5 # Tough enough. Hard on calves. 2012-07-25 (Wednesday) weight: 171.6 squat: 45x10x2, 135, 185, 225x1 275x5x2 bench: 45, 95, 115, 135x3, 155x1, 175x1 197.5x5x3 # Some pain in left shoulder right before lifting. # Pretty tough, surprisingly. lying tricep extension: 25x10, 45x10 70x10x3 # Appears to exacerbate shoulder pain after the lift. 2012-07-23 (Monday) weight: 171.6 squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1 410x5x5 # Button on the inseam of my shorts cut the hell out of # my leg on the second set. Thought I burst some vessel. # Otherwise, not that bad. Next week should be fine. press: 45, 75, 95x3, 115x1, 130x1 150x5x5 # 5th rep on 1st set very hard. Later 5th reps push presses. lying tricep extension: 25x10, 45x10 67.5x10x3 # This is a fun little exercise. 2012-07-20 (Friday) weight: 172.0 squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1, 405x1 440x5 # Last rep completely stalled halfway up. # Forced it up, but blood pressure was critical. bench: 45, 95, 115, 135x3, 165x1, 185x1, 205x1 225x3f # Guess I actually have to think about programming. 185x5 # Immediately after. So tank wasn't empty. rack pull: # A bit above the knee, unfortunately. Just grip work. 135, 225, 275x3, 315x1, 365x1, 405x1, 455x1 495xf # Unexpected -- couldn't lift it. Failure in grip. Need grip work. 315x2 # Held until grip failure -- about 7-10 seconds. lying tricep extension: 25x10, 45x10 65x10x3 # Very easy this time. hammer curl: 20x12, 25x12, 30x3 42.5x12x3 # Easy. sled pull: # Walking, not sprinting. 45x100, 90x100, 135x100 # Feet, obviously. 180x100x8 # Pretty easy, although heart rate went crazy. 2012-07-18 (Wednesday) weight: 170.6 squat: 45x10x2, 135, 185, 225x1 275x5x2 press: 45, 75, 95x3, 115x1 135x5x3 # All reps without bounce. 5th reps very difficult. hammer curl: 20x12, 25x12, 30x3 40x12x3 2012-07-16 (Monday) weight: 171.2 squat: 45x10x2, 135, 225, 275x3, 315x1, 365x1 405x5x5 # Surprisingly easy. Good form, verified. Not even sore after. bench: 45, 95, 115, 135x3, 165x1, 185x1 207.5x5x3 # Very heavy. Might need a reset. 207.5x4fx2 2012-07-13 (Friday) weight: 169.4 squat: 45x10x2, 135x5x2, 185, 225, 275x3, 315x1, 385x1 # Maybe 365, 405 would be better. 435x5 # Extremely hard. 5-10 secs between last reps. Last very slow. press: 45, 75, 95x3, 115x1, 135x1 155x2f # Did 3 push-presses after this. 135x2f # Just tired from chins, I guess. # It might be useful to restart from a lower number, and # not bounce at the bottom. lying tricep extension: # Since I failed the presses, have some fun. 25x10, 45x10, 55x10 60x10x3 # Damn sore from this through Monday. # Hits different part of tricep (the back part) than bench. # sled pull: # Sprints. # 45x100' # 90x100'x8 # Fell from exhaustion on the 7th set. # # Looks like this is a good substitute for hill running. 2012-07-11 (Wednesday) weight: 171.4 squat: 45x10x2, 135, 185, 225x1 275x5x2 bench: 45, 95, 115, 135x3, 155x1, 175x1 # Sufficient warmup. 195x5x3 chinups: 45x5x2 # Some left elbow pain; left out a set. 2012-07-09 (Monday) weight: 172.0 squat: 45x10x2, 135, 185, 225, 275x3, 315x1, 365x1 400x5x5 # Tiring. press: 45, 75, 95x3, 115x1, 130x1 147.5x5x5 # Last reps on 2nd and 3rd sets were push presses. 2012-07-06 (Friday) weight: 171.4 squat: 45x10x2, 135x5x2, 185, 225, 275x3, 315x1, 385x1 430x5 # Singlet permits greater ROM. Belt was interfering with shorts. # Obviously heavy, but good reps. Forward on 4th, making 5th hard. bench: 45, 95, 115, 135x3, 165x1, 185x1 225x3 # Planned 220x3, thought 225x1 sounded more fun, got 3 reps. # Surprisingly easy. All reps quite fast. deadlift: 135, 225, 275x3, 315x1, 365x1, 405x1 470xf # Too tired. curl: 45x10, 55x10 65x10x3 # Arm pain was lower, so did this instead of hammer curls. 2012-07-04 (Wednesday) weight: 169.6 # Mild drinking last night; insufficient milk. squat: 45x10x2, 135, 185, 225x1 265x5x2 press: 45, 75, 95x3, 115x1, 130x1 140x5x3 # No curling: left elbow acting up. 2012-07-02 (Monday) weight: 170.6 squat: 45x10x2, 135, 185, 225, 275x3, 315x1, 365x1 395x5x5 # Unsore throughout. Not even all that tired/heavy. Weight gain! bench: 45, 95, 115, 135x3, 165x1, 185x1 205x5x4, 205x4f # 10 mins rest before last set, so just heavy. # 1st and 2nd sets were extremely easy. 2012-06-29 (Friday) weight: 169.2 squat: 45x10x2, 135x5x2, 185, 225, 275x3, 315x1, 365x1 425x5 # Extremely heavy. Warmup was hard. Reps probably slightly high, # but it's really hard to tell at that blood pressure. press: 45, 75, 95x3, 115x1, 135x1 # Shoulders cracking on early reps. 152.5x4, 152.5x1 # OK. Just heavy. deadlift: 135, 225, 275x3, 315x1, 365x1, 405x1 465x1 # Perfect. Changes since last time: # 1. Kept bar over mid-foot. 2. Started with knee extension. hammer curl: 22.5x12, 27.5x12, 32.5x3 37.5x12x3 # Hammer curls are pretty silly. 2012-06-27 (Wednesday) weight: 169.4 squat: 45x10x2, 135, 185, 225x1 265x5x2 # Soreness / dull pain on left side of left knee during reps. bench: 45, 95, 115, 135x3, 155x1 192.5x5x3 # First set tough in delts/tris. Slow. Needs more warmup. # Right side is rising more quickly than left. hammer curl: 22.5x12, 27.5x12 35x12x3 # Alright. 2012-06-25 (Monday) # Occasional pain in lower back last night and today. weight: 169.4 squat: 45x10x2, 135, 185, 225, 275x3, 315x1, 365x1 # Pain in left knee on 225. 390x5x5 # Very strong finish despite soreness & pain. 10 mins rest. # All reps confirmed below parallel, although right shoulder dips. press: 45, 75, 95x3, 115x1, 130x1 145x5x5 2012-06-22 (Friday) weight: 168.2 squat: 45x10x2, 135x5x2, 185, 225, 275x3, 315x1, 365x1 420x5 # Not too bad. Friend told me all reps except last looked at # or very slightly above parallel. Last was definitely below. bench: 45, 95, 115, 135x3, 165x1, 185x1 217.5x3 # Went for a 4th but the retard spotter started curling the # bar during the ascent for no particular reason. deadlift: 135, 225, 275x3, 315x1, 365x1, 405x1 # This was strange. Tried 470, couldn't get it off the ground, even # though not too long ago I got 475. OK, so I tried 455, couldn't get # that off the ground either. Then I /retried/ 405, and /that/ wouldn't # budge as well! Back angle too flat? Need to use more legs? # Bring SS next time and make sure that form is good. 405x1 2012-06-20 (Wednesday) weight: 169.2 squat: 45x10x2, 135, 185, 225x1 265x5x2 # Taking it a bit lighter this week. Sorer from Monday than usual. press: 45, 75, 95x3, 115x1 137.5x5x3 # Tough. Didn't wear belt. hammer curl: 22.5x12, 27.5x12 32.5x12x3 # Hard to do this without involving shoulder too much. 2012-06-18 (Monday) weight: 169.2 squat: 45x10x2, 135, 185, 225, 275x3, 315x1, 365x1 385x5x5 # Heavy, but not exhausted at the end at all. Tons of energy! # Lower back really sore, though. Took 10 minutes to get better. bench: 45, 95, 115, 135x3, 165x1, 185x1 202.5x5x5 # Last rep very close to failure. Perfect weight. 2012-06-15 (Friday) weight: 168.2 squat: 45x10x2, 135x5x2, 185, 225, 275x3, 315x1, 365x1 415x5 # Extremely tired today. Thought I couldn't complete warmup. # 5RM was really damn difficult. press: 45, 75, 95x3, 115x1, 135x1 150x4, 150x2 # Also heavy. # No deadlifts: tired. 2012-06-13 (Wednesday) weight: 167.0 # Weird. Ate a lot yesterday. bench: # Gym very crowded; got access to this first. 45, 95, 115, 135x3, 155x1 190x5x3 # Pretty tough. squat: 45x10x2, 135, 185, 225x1 275x5x2 # Felt very heavy. # No chins/curling -- arms dead from bench. Don't want to push it. 2012-06-11 (Monday) weight: 168.4 squat: 45x10x2, 135x5x2, 185, 225, 275x3, 315x1, 355x1 380x5x5 # Heavy, but a solid victory. press: 45, 75, 95x3, 115x1, 130x1 # Good warmup. 142.5x5 142.5x4 # Whoops. Changed gaze position, and the bar wound up doing # some weird circular rotation thing at the bottom. # I'm too used to looking into the mirror. 142.5x5x3 # Looked at mirror: rest of the sets were fine. 2012-06-08 (Friday) weight: 167.8 squat: 45x10x2, 135x5x2, 185, 225, 275x3, 315x1, 365x1 410x5 # Possibly high on last 2 reps. bench: 45, 95, 115, 135x3, 165x1, 185x1 # Arm pain from previous curls. 215x3 # Got it easy. Maybe 4th, but didn't trust spotter. deadlift: 135, 225, 275x3, 315x1, 365x1, 405x1 475x1 # Couldn't hold it at the top, but it got there. Needs redoing. 2012-06-06 (Wednesday) weight: 167.8 squat: 45x10x2, 135, 185, 225x1 265x5x2 # Good. press: 45, 75, 95x3, 115x1 135x5x3 # Surprisingly light! Didn't even stay tight. preacher curl: 45, 65 90x5x3 # Sharp pain in mid-forearm at top of each rep. 2012-06-04 (Monday) weight: 168.8 squat: 45x10x2, 135x5x2, 185, 225, 275x3, 315x1, 355x1 375x5x5 # Not too bad. bench: 45, 95, 115, 135x3, 165x1, 185x1 200x5x5 # Nearly failed. 2012-06-01 (Friday) weight: 166.6 squat: 45x10x2, 135x5x2, 185, 225, 275x3, 315x1, 365x1 405x4f, 405x1 # Went too low, missed bounce. # Not too difficult, all-in-all. Way easier than Monday's. press: 45, 75, 95, 115x1, 135x1 # Did 5 instead of 3 on 95 accidentally. 147.5x4f, 147.5x1 # Just heavy, not too bad. deadlift: 135, 225, 275x3, 315x1, 365x1, 405x1 435x1 # Just kept adding 10lbs until failure. Lots of time on my hands. 445x1 455x1 465x1 # Didn't fail, but felt like the limit. Stopped. +40lbs to 1RM! 2012-05-30 (Wednesday) weight: 167.8 squat: 45x10x2, 135, 185 245x5x2 # Alright. Not much different from 225. bench: 45, 95, 115, 135x3, 155x1 187.5x5x3 # Very easy. preacher curl: 45, 65 87.5x5x2, 87.5x6f 2012-05-28 (Monday) # Memorial Day. weight: 168.6 # Oh boy. squat: 45x10x2, 135x5x2, 185, 225, 275x3, 315x1, 355x1 # Very sore after warmup. 375x5x3 # Extremely difficult; nearly to failure. Form breakdown. press: # Dropping down -- last 140x5x5 missed a Friday. Maybe it's crucial. 45, 75, 95x3, 115x1 140x5x5 # First set extremely hard; last sets the best. # I got better at switching to mainly back muscles as the sets went on. preacher curl: 25x10, 45, 65 # Forearms weak from presses; stopped after warmup. 2012-05-24 (Thursday) weight: 167.6 bench: 45, 95, 115, 135x3, 165x1, 185x1 197.5x5x5 # Not difficult. deadlift: 135, 225, 275x3, 315x1, 365x1 425x1 # Heavy. preacher curl: 25x10, 45, 65 85x5x3 # Close to failure. 2012-05-22 (Tuesday) weight: 166.6 # No squats: Tired and training is messed up this week anyway. press: 45, 75, 95x3, 115x1 142.5x5x2, 142.5x4fx2, 142.5x3, 142.5x2f # Kept favoring left side. Left would go up, right would stay in place. preacher curl: 25x10, 45, 65 80x5x2, 80x7F # No training Monday: SNSD concert. 2012-05-18 (Friday) weight: 167.0 squat: 45x10x2, 135x5x2, 185, 225, 275x3, 315x1, 365x1 415x3F, 415x2 # Knees kept going forward. Extremely hot in gym. bench: 45, 95, 115, 135x3, 165x1, 185x1 210x4 # +5 instead of +2.5. Tried for 3. Worked :) deadlift: 135, 225, 275x3, 315x1, 365x1 415x1 # Easy. 2012-05-16 (Wednesday) weight: 166.6 squat: 45x10x2, 135, 185 245x5x2 # Alright. Not much different from 225. press: 45, 75, 95x3 132.5x5x3 # Tough. Gym was very hot and I took little rest. 2012-05-14 (Monday) weight: 166.6 squat: # Deloading way down to take it easy for a while. 45x10x2, 135x5x2, 185, 225, 275x3, 315x1, 355x1 380x5x4 # Good weight. Tough. bench: 45, 95, 115, 135x3, 155x1 195x5x5 preacher curl: 25x10, 45, 65 75x5x2, 75x10F # No pain! Awesome. 2012-05-11 (Friday) weight: 165.4 squat: 45x10x2, 135x5x2, 185, 225, 275x3, 315x1, 365x1 430x2, 430x1F, 430xF # Extremely tired all day today, for no obvious reason. # Warmup was extremely difficult, starting at 225 -- I honestly # was not expecting to get any reps of 430 whatsoever. # Calling it a day after second failure. # Completely exhausted. No more training today. 2012-05-09 (Wednesday) weight: 166.6 squat: 45x10x2, 135, 185 225x5x2 bench: 45, 95, 115, 135x3, 155x1 185x5x3 chinups: 60x5x2, 60x4 # Tough; didn't make last rep. Left elbow v. unhappy. 2012-05-07 (Monday) weight: 166.6 squat: 45x10x2, 135x5x2, 185, 225, 275x3, 315x1, 355x1 395x2, 395x5x3, 395x3 # Bounced off safety on 3rd rep, causing failure. # Kept volume constant. Very difficult. Lots of rest. press: 45, 75, 95x3, 115x1 140x5x5 # Tough, but increasing will be fine. 2012-05-04 (Friday) weight: 166.2 squat: 45x10x2, 135x5x2, 185, 225, 275x3, 315x1, 365x1 425x2, 425x1F, 425x2 # Failed 2x2 due to being a little bit forward. # Tolerance for deviations in form is extremely low. bench: 45, 95, 115, 135x3, 165x1 205x5 # Tried 4, got 5. Guy said ROM was too high -- aim lower on torso. 165x8 # Backoff set. Just right. deadlift: 225x5, 275x3, 315x1, 365x1 415x1 # Very nearly up, but grip slipped near the top. # Was holding it with hook grip. 415x1 # Finished easily, no problems. Not even hard. # Holding with thumbs gribbing index + middle fingers. Much stronger. 2012-05-02 (Wednesday) weight: 166.2 squat: 45x10x2, 135, 185 225x5x2 # Lower back unhappy. press: 45, 75, 95x3 130x5x3 # Left elbow pained. 2012-04-30 (Monday) weight: 167.2 squat: 45x10x2, 135x5x2, 185, 225, 275x3, 315x1, 355x1 390x5x4 # Lower back really not happy. Good form. Looked up though. bench: 45, 95, 115, 135x3, 155x1 192.5x5x5 # Minor pain in left elbow starting from warmup. Not heavy. 2012-04-27 (Friday) weight: 165.4 squat: 45x10x2, 135x5x2, 185, 225, 275x3, 315x1, 355x1 420x1F, 420x2x2 # Failed second rep: bar position too forward. Rest OK. press: 45, 75, 95x3, 115x1 145x4, 145x1 # OK, just heavy. 100x10 # Backoff 2012-04-25 (Wednesday) weight: 165.4 squat: 45, 135, 185 225x5x2 # Very easy. No knee pain! Could have done much more, but rest day. bench: 45, 95, 115, 135x3, 155x1 185x5x3 # Put on the wrong weight. Should have been 180. Hard. chinups: 57.5x5x3 # Tough. 2012-04-23 (Monday) weight: 167.0 squat: 45x10x2, 135x5x2, 185, 225, 275x3, 315x1, 355x1 385x5x4 # Easier than last time. First 3 reps always good; last 2 tough. press: 45, 75, 95x3, 115x1 137.5x5x5 # Difficult. # Vacation; no lifting. 2012-04-18 (Wednesday) weight: 165.6 bench: 45, 95, 115, 135x3, 155x1 190x5x5 # Got it, but hand hurt. # Sliced hand open on Sunday night. Can't lift without great pain. 2012-04-13 (Friday) weight: 167.4 squat: 45x10x2, 135x5x2, 185, 225, 275x3, 315x1, 355x1 420x3, 420x2 # No problems, just heavy. Felt good. press: 45, 75, 95x5, 115x1 142.5x4, 142.5x1 # Likewise. 95x8 # Backoff. 2012-04-11 (Wednesday) weight: 167.0 squat: 45, 135, 185 225x5x2 # Wrapped; no pain. bench: 45, 95, 115, 135x3 177.5x5x3 # Didn't advance weight due to pain in left elbow. Light. chinups: 55x5x3 # Pretty hard. Last rep was dubious. 2012-04-09 (Monday) weight: 166.2 squat: 45x10x2, 135x5x2, 185, 225, 275x3, 315x1, 355x1 385x5x4 # EXTREMELY difficult. Shivers, cold sweat, nausea, mild vomiting. press: 45, 75, 95x3, 115x1 135x5x5 # Easy. 2012-04-06 (Friday) weight: 165.2 squat: 45x10x2, 135x5x2, 185, 225, 275x3, 315x1, 355x1 415x4, 415x1 # New goal is to hit 5 reps on Fridays in any way. # Looked down, used master cue. Form very good; no more goodmornings. bench: 45, 95, 115, 135x3, 165x1 202.5x4 # Felt easier than last time, but still didn't get the last rep. 165x8 # Backoff set. power clean: 145x3x5 2012-04-04 (Wednesday) weight: 166.2 squat: 45x10x2, 135, 185 225x5x2 # Lower back extremely sore: this was difficult to hold. press: 45, 75, 95x3 125x5x3 # No other exercises, to spare lower back. # Working hypothesis is that weakness is from leaning forward a bit Monday. 2012-04-02 (Monday) weight: 166.2 squat: 45x10x2, 135x5x2, 185, 225, 275x3, 315x1, 355x1 380x5x4 # Very difficult. Lower back weak. bench: 45, 95, 115, 135x3, 155x1 187.5x5x5 # Took lots of rest, but no problem. # No deadlifts -- lower back already sucks enough from the squats. 2012-03-30 (Friday) # Felt very sick in the morning. Lifted anyway. weight: 165.0 squat: 45x10x2, 135x5x2, 185, 225, 275x3, 315x1, 355x1 410x3 # Failure in lower back. press: 45, 75, 95x5, 115x1 # Accidentally did 5 instead of 3 on 95. 140x5 # Solid. power clean: 135x3x5 # Decent. 2012-03-28 (Wednesday) weight: 165.4 squat: 45x10x2, 135, 185, 225x2 270x5x2 # Right knee acting up. Wear wraps? bench: 45, 95, 115, 135x3 177.5x5x3 back extension: 0x10x5 hammer curl: 45x5x3 # Almost no rest between sets. Feels harder on shoulder than bicep. 2012-03-26 (Monday) weight: 164.6 squat: 45x10x2, 135x5x2, 185, 225, 275x3, 315x1 375x5x4 # Difficult but no worries about completion. press: 45, 75, 95x3, 115x1 132.5x5x5 # Alright. deadlift: 135, 185, 225, 275x3 340x5 # Heavy. 2012-03-23 (Friday) # Rest week. weight: 164.0 squat: 45x10x2, 135, 185, 225, 275x3 315x5 press: 45, 75, 95x3, 115x1 135x5 hammer curl: 42.5x5x3 2012-03-21 (Wednesday) # Rest week. weight: 164.8 squat: 45x10x2, 135, 185, 225x2 265x5x2 bench: 45, 95, 115, 135x3 175x5x3 chinups: 55x5x3 2012-03-19 (Monday) weight: 164.8 squat: 45x10x2, 135x5x2, 185, 225, 275x3, 315x1, 355x1 # Stopped here. 355 was extremely difficult. # Bad migraine, diarrhea, tiredness. # Going to take a very light, restful week. # Will redo 410 next week. 2012-03-18 (Sunday): # Rock climbing for three hours. Forearms and fingers tired. 2012-03-16 (Friday) weight: 167.8 # Taken after dinner instead of in the morning. squat: 45x10x2, 135x5x2, 185, 225, 275x3, 315x1, 355x1 410x5 # Not too bad. press: 45, 75, 95x3, 115x1 140x5 # Last was a push press; messed up breathing pattern. 140x2 # To make sure the last rep really counted. hammer curl: 40x5x3 2012-03-14 (Wednesday) weight: 164.0 squat: 45x10x2, 135, 185, 225x3 # Accidentally did a 3rd rep again. 265x5x2 # Crippling soreness between sets. # Limping during training. Felt OK by the end. bench: 45, 95, 115, 135x3 172.5x5x3 hammer curl: 37.5x8x3 2012-03-12 (Monday) weight: 165.6 squat: 45x10x2, 135x5x2, 185, 225, 275x3, 315x1 375x5x4 # Extremely difficult. Probably low sleep. Needs more warmup. press: 45, 75, 95x3, 115x1 132.5x5x5 # Challenging. Not too slow, though. deadlift: 135, 185, 225, 275x3 335x5 # Tough, but no pain! 2012-03-09 (Friday) weight: 164.4 squat: 45x10x2, 135x5x2, 185, 225, 275x3, 315x1, 355x1 # Extra warmup helped. 405x5 # Expected 3; got 5. Not difficult at all. That's 4plate! bench: 45, 95, 115, 135x3, 165x1 202.5x4 # Expected 4; failed 5th. That's OK. hammer curl: 37.5x5x3 2012-03-07 (Wednesday) weight: 163.4 squat: 45x10x2, 135, 185, 225x3 # Accidentally did a 3rd rep again. 265x5x2 # Pretty OK. Knees feel a bit raw. press: 45, 75, 95 120x5x3 # Easy. Kept weight down to see hammer curl interference. # Deltoids were sore, but that wasn't a problem. 2012-03-05 (Monday) weight: 164.2 squat: 45x10x2, 135x5x2, 185, 225, 275x3, 315x1 370x5x4 # Could have done a fifth set, but not important. # Heavy but not challenging. bench: 45, 95, 115, 135 187.5x5x5 # Difficult. Needs more warmup also. hammer curl: 25x10 30x10x2, 30x14 2012-03-02 (Friday) weight: 164.0 squat: 45x10x2, 135x5x2, 185, 225, 275x3, 315x2 400x5 # Very difficult, but form was excellent. Focused on lower back. # Fifth rep was one of the slowest reps I've ever done. # Extremely close to failure. press: 45, 75, 95x3, 115x1 137.5x5 # Fairly easy! 2012-02-29 (Wednesday) weight: 164.6 squat: 45x10x2, 135, 185, 225x3 # Wanted 225x2, but got carried away. 265x5x2 # Easy, but the soreness thereafter made me unable to walk. bench: 45, 95, 115, 135x3 170x5x3 # Heavy but OK. Could possibly have done 180 max. # Legs extremely sore, to the point of being painful. # Possibly abductors? 2012-02-27 (Monday) weight: 164.8 squat: 45x10x2, 135x5x2, 185, 225, 275x3, 315x1 365x5x4 # Trying 4x5. Still extremely difficult. # Sides of quads extremely tired. press: 45, 75, 95x3, 115x1 130x5x5 # Heavy, but OK. 2012-02-24 (Friday) weight: 165.0 squat: 45x10x2, 135x5x2, 185, 225, 275x3, 315x2 400x4 # Failed 5th rep -- quad strength. press: 45, 75, 95x3, 115x1 137.5x4 # Failed 5th rep -- no idea. # Some fucking jackhammer woke me up two hours early; # I only got about 5 hours of sleep. Going to re-do this week. # Maybe with lighter squats on Monday, 4x5. 2012-02-22 (Wednesday) weight: 163.8 squat: 45x10x2, 135, 185 255x5x2 bench: 45, 95, 115, 135x3 170x5x3 # Not very easy. chinups: 52.5x5x3 # Easy. # No back extensions: wasn't feeling excited by the idea. 2012-02-20 (Monday) weight: 165.2 squat: 45x10x2, 135x5x2, 185, 225, 275x3, 315x1 365x5x5 # Very difficult, probably because gym A/C was off. press: 45, 75, 95x3, 115x1 127.5x5x5 # Easy. 2012-02-17 (Friday) # First day with squat shoes (2012 Rogue Weightlifting). weight: 164.0 squat: 45x10x2, 135x5x2, 185, 225, 275x3, 315x2 395x5 # Not bad. bench: 45, 95, 115, 135 200x4 # Failed 3/4ths of the way up on last rep -- tricep strength. 2012-02-15 (Wednesday) weight: 164.8 squat: 45x10x2, 135, 185 255x5x2 # Lower back weaker than normal. Don't DL on Mondays. press: 45, 75, 95 120x5x3 back extension: 0x10x5 2012-02-13 (Monday) weight: 162.8 # Still higher than last Monday. squat: 45x10x2, 135x5x2, 185, 225, 275x3, 315x1 360x5x5 # Pretty tough. bench: 45, 95, 115, 135 185x5x5 # Last rep extremely hard. deadlift: 135, 185, 225, 275x3, 315x1 365x3 # Sharp groin pain. Stopped. 2012-02-10 (Friday) weight: 164.8 squat: 45x10x2, 135x5x2, 185, 225, 275x3, 315x2 390x5 # Solid; easier than 385 (because of weight gain?). press: 45, 75, 95x3, 115x1 135x5 # Solid; very little slowdown. power clean: 125x3x5 # One really good rep. Most mediocre. preacher curl: 65x5x3 # OK with tendinitis. 2012-02-08 (Wednesday) weight: 164.4 squat: 45x10x2, 135, 185 255x5x2 bench: 45, 95, 115, 135 175x5x3 # Difficult. Probably too high for a recovery day. back extension: 0x10x5 2012-02-06 (Monday) weight: 162.0 # Oh boy. squat: 45x10x2, 135x5x2, 185, 225, 275x3, 315x1 355x5x5 # Not particularly difficult. press: 45, 75, 95 125x5x5 # Decided not to deadlift to see effect on Friday. hammer curl: 30x5x3 # Apparently doesn't aggro tendinitis. 2012-02-03 (Friday) weight: 163.4 squat: 45x10x2, 135x5x2, 185, 225, 275x3, 315x2 385x5 # Extremely close to failure (lower back strength). bench: 45, 95, 115, 135 195x5 # Last rep was a struggle. 2012-02-01 (Wednesday) weight: 163.8 squat: 45x10x2, 135, 185 255x5x2 press: 45, 75, 95 120x5x3 chinups: 50x5x3 back extension: 0x10x5 2012-01-30 (Monday) weight: 164.0 squat: 45x10x2, 135x5x2, 185, 225, 275x3, 315x1 350x5x5 # Still fairly easy. bench: 45, 95, 115, 135 170x5 # Apparently I can't count when there are cute girls around. 180x5x5 # +5. Easy. deadlift: 135, 185, 225, 275x5 # 275 should have been 3, but I was focused on form. 315x5 # Hard after squats. Also some asshole stole my chalk. 2012-01-27 (Friday) weight: 163.8 squat: 45x10x2, 135x5x2, 185, 225, 275x3, 315x2 380x5 # Extremely heavy, but knees OK. Was feeling weak today. press: 45, 75, 95 132.5x5 # Solid. Last rep very slow. Note +5lbs two times in a row! # Skipped power cleans: tendinitis got nasty. 2012-01-25 (Wednesday) weight: 163.0 squat: 45x10x2, 135, 185 255x5x2 # Tough. Right knee not pleased. bench: 45, 95, 115, 135 160x5x3 # Hard. # No chins -- playing it safe with tendinitis. back extension: 0x10x5 # Extremely easy. Finally no terrible soreness afterward! 2012-01-23 (Monday) weight: 163.4 # Poor sleep. squat: 45x10x2, 135x5x2, 185, 225, 275x3, 315x1 345x5x5 # Surprisingly easy. No big deal. press: 45, 75, 95 122.5x5x5 # Wore belt this time: helped a lot. Easy. deadlift: 135, 185, 225, 275x3 315x5 365x2 # Still had some energy left. Played it safe. # Hannah is cute. Great squat form. # Invited to USAPL competition in LA in a month. # DB hammer curls apparently don't trigger tendinitis, for future reference. 2012-01-20 (Friday) weight: 164.0 squat: 45x10x2, 135x5x2, 185, 225, 275x3, 315x2 375x5 # Extremely heavy. bench: 45, 95, 115, 135 190x5 # Easy. power clean: 120x3x5 # Form needs work. Keeping elbows in seems to correct bent arms. 2012-01-18 (Wednesday) weight: 162.6 squat: 45, 135, 185 255x5x2 press: 45, 75, 95 117.5x5x3 # Tough. chinups: 47.5x5x3 # Easy. back extension: 0x10x5 # Still extremely sore after, but unweighted is probably sufficient. 2012-01-16 (Monday) weight: 163.2 # Chinese buffet works. squat: 45, 135, 185, 225, 275 340x5x5 # Heavy, but solid reps. Medication interfered: very drowsy. bench: 45, 95, 115, 135 175x5x5 # No problem whatsoever. Bench going up too cautiously? curl: 45, 55 75x5x3 # Tendonitis. 2012-01-13 (Friday) weight: 160.8 squat: 45x10x2, 135x5x2, 185, 225, 275x3, 315x2 # Lighter warmup. Still good. 370x5 # Poor bounce, but solid. Last rep tough. Back unfazed. press: 45, 75, 95 127.5x5 # No problem. Last rep slow. power clean: 115x3x5 # Each set left a strange tingle in lower traps. Easy. Form better. 2012-01-11 (Wednesday) weight: 160.2 squat: 45, 135, 185 255x5x2 bench: 45, 95, 115 155x5x3 chinups: 45x5x3 back extension: 15x10x5 # On losartan 25mg. No side-effects this time! 2012-01-09 (Monday) weight: 160.8 squat: # Retrying 370 this week. With interfering meds. 45, 135, 185, 225, 275 335x5x5 # 5th set the best. Grabbed quickly; 1-2 sec pause between reps. press: 45, 75, 95 120x5 # Took a bit wider grip. OK so far. Using SS:BBT3 form. 120x4 # Almost got a 5th rep. 120x4 # Tried taking more rest. Guess not. 120x5 # Kept heels together. Worked! Huh. 120x4 # Could have gotten it with a bit more intensity. 120x5 # Five again! Form problems earlier? 120x4 # Just tired at this point. Volume is probably enough. # No DL: will go on Losartan this week; taking it easy. # No curls: tendinitis needs to cool off more. 2012-01-06 (Friday) weight: 160.6 squat: 45, 135, 185, 225, 275, 315 370x4 # Failed 5th rep. Unsurprising due to extremely low sleep # and failed Monday 5x5 due to medication. # Should repeat Monday 330 and judge from there. bench: 45, 95, 115, 135 187.5x5 # Should have been 190, but dropped back after squats. # Better to reconfirm than fail. Not too difficult. # Apparently lisinopril makes me unable to sleep, along with an assortment # of other enjoyable ailments. Switching to losartan 25mg. Next Tuesday. 2012-01-03 (Tuesday) # Gym closed Monday, so only 2x this week for spacing. # Very low sleep the previous night due to doctor appt. weight: 160.8 squat: 45, 135, 185, 225, 275 335x5x4 # Medication interfered. Cold sweat, drowsy, double vision. # Stopped squatting at that point. Not good. bench: 45, 95, 115, 135 172.5x5x5 # Completed, but was very drowsy during it. curl: 45, 55 70x5x3 # Light enough to not be affected by drowsiness. # Tendonitis is back (caused by squats). # On lisinopril, 10mg daily. # Causes drowsiness. Will interfere with lifting. 2011-12-28 (Wednesday) # Closed M&F, so doing volume day now. weight: 160.4 # Got up to 164.5 over the holidays, then back down again. squat: 45, 135, 185, 225, 275 335x5x5 # Reconfirming. Wow, this was difficult. Really damn hard. press: 45, 75, 95 117.5x5x5 # No problem. # No deadlift: squats /killed/. curl: 45 65x5x3 # No tendon pain! Wider grip. # Forgot training clothes on Tuesday. # Google closed Monday and Friday, so wasted week. # Holiday break: can't train. 2011-12-16 (Friday) weight: 161.8 squat: 45, 135, 185, 225, 275, 315 370x5 # Easier than 365. No problem. press: 45, 75, 95 122.5x6, 122.5x5x2, 122.5x4 # Tried adding 5lbs to press, expecting to get 4 reps. # Instead got 6, then kept adding. # This suggests press is stronger than realized. Need 5x5 increase. deadlift: 135, 185, 225 275x5 # Beat up from squats; stopped here (rounding). 2011-12-14 (Wednesday) weight: 162.4 squat: 45, 135, 185 255x5x2 bench: 45, 75, 95, 115 152.5x5x3 # 0.9*170(Monday) chinups: 45x5x3 back extension: 15x10x5 2011-12-12 (Monday) weight: 162.4 squat: 45, 135, 185, 225, 275 335x5x5 # Tough. Fifth set was the best: no rest between reps. press: 45, 75, 95 112.5x5x5 # Easy. # Deadlifts moved to Friday (before the forced week off). 2011-12-09 (Friday) weight: 163.0 squat: 45, 135, 185, 225, 275, 315 365x5 # Last rep was extremely difficult. Nearly failed. Rounding. bench: 45, 95, 115, 135 187.5x5 # Alright. power clean: 135x3x3 # Too difficult. One good rep out of the bunch. # Need to drop weight and re-learn form -- pulling with arms. 2011-12-07 (Wednesday) weight: 161.0 squat: 45, 135, 185 255x5x2 # About 70% of planned friday 5RM. Felt good. Hamstrings sorest. press: 45, 75 107.5x5x3 # 5x5 -2.5lbs. Very easy. Felt good. chinups: 40x8x3 # Reconfirming. Reconfirmed. 3x5 with higher weight, maybe? # No back extension: I want lower back to be unsore for Friday. 2011-12-05 (Monday) weight: 160.6 squat: 45, 135, 185, 225, 275 332.5x5x5 # Easier than last time, even with higher weight. bench: 45, 95, 115, 135 170x5x5 # No problem. Didn't even use a spotter. deadlift: 135, 185, 225, 275, 315 365x5 # Lower back weak from squats. 2011-12-02 (Friday) weight: 161.4 # Still sick. Can't breathe fully, so no point to trying squats. # Did some light work just to feel better. dips: 0x12, 0x10, 0x8 chinups: 0x12, 0x10, 0x8 2011-11-30 (Wednesday) weight: 160.8 # Augh! # I have been ill. Something with my throat. # Skipped training in favor of rest. 2011-11-28 (Monday) # Redoing workout from last Monday. weight: 161.8 # Needs to start going up again. squat: 45, 135, 185, 225, 275 330x5x5 # Extremely difficult. Not enough protein over rest? # It was very hot in the gym; maybe that factored in. press: 45, 75 110x5x5 # Would entail 122.5 on Friday. Not hard, but heavy. # No curls: still didn't heal from last time. Felt it during presses. # No deadlift: taking it easy. Already tired enough. 2011-11-21 (Monday) # Google is closed for Thanksgiving on Wednesday and Friday. # Today should be hard enough that I don't feel bad about missing sessions. weight: 162.6 squat: 45, 135, 185, 225, 275, 315 330x5x5 # Tiring but never heavy. press: 45, 75 107.5x5x6 # Way too easy. Could have done even more. curl: 45, 55 70x5x3 # Left forearm gets bone pain near top of ROM. Need to add slowly. deadlift: 135, 185, 225, 255, 315 370x3, 370x1 # 30 seconds rest between 3rd and 4th. Tired from squats. # Hips gave up first. Just tired. 2011-11-18 (Friday) weight: 161.8 squat: 45, 135, 185, 225, 275 360x5 # Extremely difficult. Not squatting Wednesday worked better. bench: 45, 95, 115, 135 190x4 # Was feeling good; thought I could do 1x5. 140x6 # Back-off. # For the future: reset Valsalva between each rep. power clean: 135x3x5 # Some moderately OK reps at the end. 2011-11-16 (Wednesday) weight: 161.8 squat: 45, 135, 185, 225 260x5x2 # Felt extremely difficult. Still tired from Monday. press: 45, 75 102.5x5x3 # Very hard. Back still weak from deadlifts. # 100x5x3 would have been better. chinups: 40x8x3 # No problem. back extension: 10x10x5 # Needed a long rest afterward, but no problem. 2011-11-14 (Monday) weight: 161.0 squat: 45, 135, 185, 255 325x5x5 # Nothing special. bench: 45, 95, 115, 135 167.5x5x5 # Not too hard, but not as easy as the last press 5x5. curl: 45, 55 65x8x3 # Should do 3x5. This seems like a good place for curls. # No bone pain anymore! This is great. deadlift: 135, 185, 225, 255, 315 365x5 # Tried again. Was much easier this time. No groin pain. 2011-11-11 (Friday) weight: 160.8 # Whatever. It'll work out. squat: 45, 135, 185, 225, 275 355x5 # Felt extremely relaxing. 5RM is probably ~365. # The belt is actually fine -- it needed to be one notch looser. # Feels great and doesn't affect ROM whatsoever now. press: 45, 75 117.5x5 # Very easy. power clean: 120x3x5 # Very easy. What a great day :) 2011-11-09 (Wednesday) # Biked to gym, but didn't train. # I either have an illness or my CNS is depressed. It would be a bad idea # to train today. I realize that I haven't deloaded in a very long time: # going to take Wednesday and possibly Friday off (or light). # Probably going to work from home tomorrow also. It's quite bad. 2011-11-07 (Monday) # Belt finally arrived. It's too large, but the pain # can mostly be ignored. Need 3" belt. weight: 161.4 # Not so great. squat: 45, 135, 185, 225, 275 320x5x5 # No problem. Belt was cutting into abs/hips. press: # Conservatively reducing 5RM for Friday to 115. 45, 75 105x5x5 # Significantly easy. Didn't even bother taking full rest. deadlift: 135, 185, 225, 255, 315 365x5 # Oh my that was difficult. Groin pain on last two reps. 2011-11-04 (Friday) weight: 162.4 squat: 45, 135, 185, 225, 275 350x5 # Very hard. bench: 45, 95, 115, 135 187.5x3 # Bad regression from last time. Going to try 5x5. power clean: 110x3x5 # No problem. Form is getting better. 2011-11-02 (Wednesday) # First TM rest day. Felt great. weight: 164.6 squat: 45, 135, 185 255x5x2 # 80% of Monday's. press: 45, 75 110x5x3 # Just making sure it didn't regress too badly. back extension: 0x10, 25x10, 0x10, 25x10, 0x10 # Back extension used to leave me really sore, so I'm being safe. chinups: 40x8x3 # Wow! This was _extremely_ easy after not doing them Monday. # I think that means that chins are intermediate. Will stay 3x8. 2011-10-31 (Monday) # Switching to Texas Method. weight: 164.4 squat: 45, 135, 185, 225 315x5x5 # Not difficult, but tiring. bench: 45, 95, 115, 135 185x5x2, 185x4 # Failed last rep. Should just do 5x5 volume. deadlift: 135, 185, 225, 255, 315 355x5 # Apparently DL went up by just squatting. # At this point I switched to the Texas Method, for the most part, as described # in http://www.t-nation.com/free_online_article/most_recent/the_texas_method. 2011-10-28 (Friday) # Still pretty sore from front squats. weight: 163.4 squat: 45, 135, 195, 235, 255 345x5x3 bench: 45, 85, 105, 135 182.5x5x3 chinups: 37.5x8x3 2011-10-26 (Wednesday) weight: 162.0 front squat: 45, 95, 135 155x5x3 185x5x5 # Just for fun. press: 45, 75 115x4x3 # Fifth rep couldn't be done even as a push press. power clean: 105x3x5 # Some reps were good. Last was best. # Need to work on not arm pulling. # And on not catching with my breastbone. 2011-10-24 (Monday) weight: 162.6 squat: 45, 135, 195, 235, 255 340x5x3 # First set had terrible form, but the rest was OK. bench: 45, 85, 105, 135 180x5x3 # Skipping press alternation to focus on bench. Easy. pullups: 0x11, 25x7x2 # Need to work on pullups. 2011-10-21 (Friday) weight: 162.0 # Guess; forgot to measure in the morning. squat: 45, 135, 185, 225, 245 335x5x3 # Not too bad. 5RM is probably 345-350. bench: 45, 85, 105, 135 177.5x5x3 # Easy with sufficient rest. Finally using 1.25lbs plates. chinups: 37.5x8x3 # Failed last rep again. 2011-10-19 (Wednesday) # Extremely tired today. weight: 161.8 squat: 45, 135, 185, 225, 245 285x5x3 # This was really hard. press: 45, 75, 120, 117.5 115x3x2 # Severe regression, probably from tiredness. power clean: 45x7x12 # Or something equally ridiculous, while learning. 95x3x5 # Completely exhausted afterward. 2011-10-17 (Monday) weight: 161.6 squat: 45, 135, 185, 225, 245 330x5x3 bench: 45, 85, 105, 135 175x5x3 chinups: 37.5x8x3 2011-10-14 (Friday) weight: 161.4 squat: 45, 135, 185, 225, 245 325x5x3 # Tough. press: 45, 75 120x5x3 # Works with a slight bounce at the bottom. I'm OK with that. chinups: 35x8x3 # Pretty easy. 2011-10-12 (Wednesday) weight: 161.2 squat: 45, 135, 185, 225 255x5x3 # Pretty tired from last time. bench: 45, 85, 105, 135 175x5x3 # Rushed last set due to spotter; failed last rep. deadlift: 135, 185, 225, 255 335x5 2011-10-10 (Monday) weight: 161.8 squat: 45, 135, 185, 245 320x5x3 press: 45, 75 115x5x3 # Failed 120. 115 was easy. chinups: 32.5x8x3 2011-10-07 (Friday) weight: 161.4 squat: 45, 135, 185, 225 315x5x3 # This was hard because it repeated Wednesday for fun. bench: 45, 85, 105, 135 170x5x3 # Close to failure. chinups: 30x8x3 # Not bad. 2011-10-05 (Wednesday) weight: 162.4 squat: 45, 135, 185, 225 315x5x3 # Tough, but completed. press: 45, 75 115x5x3 # Not too hard. deadlift: 135, 185, 225 # Lower back sore from squats. 2011-10-03 (Monday) weight: 161.8 squat: 45, 135, 185, 225 310x5x3 # Extremely solid. bench: 45, 85, 105, 135 165x5x3 # No spotter, no problem. :) # No chinups: arms still need rest. Best to be safe. 2011-09-30 (Friday) weight: 160.4 squat: 45, 135, 185, 225 305x5x3 press: 45, 75 110x5x3 chinups: 30x8x2 # Arms very painful. 2011-09-28 (Wednesday) weight: 160.2 squat: 45, 135, 185, 225 295x5x3 lying tricep extension: 45, 65 90x5 # Hurt. deadlift: # It's been a month. 135, 185, 225, 255 315x5 # Easy. Mixed grip. 2011-09-26 (Monday) weight: 158.6 squat: 45, 135, 185, 225 285x5x3 # Still not bad. A little tough. press: 45, 75 105x5x3 # Very easy. # Nothing else -- arms still sore from Friday. 2011-09-23 (Friday) # Had to take time off: all-hands; pittsburgh. weight: 158.2 squat: 45, 135, 185, 225 275x5x3 # Not too bad for two weeks off. lying tricep extension: 45, 65 85x5x3 # augh, sore. chinups: 25x8x3 # easy. 2011-09-04 (Monday) weight: 157.6 squat: 45, 135, 185, 225 295x5x3 press: 45, 75 110x5x3 chinups: 30x8x3 2011-09-01 (Thursday) # First day at Google's gym. weight: 157.8 squat: 45, 135, 185, 225 285x5x3 # Very heavy. Tried 305; couldn't do 2. press: 45, 75 105x5x3 # Tried 115; too heavy. chinups: 25x8x3 # Pretty hard. No weighted belt; held a dumbbell. 2011-08-23 (Tuesday) weight: 160.0 squat: 45, 135, 195, 245 245x5x3 # Nice and light. press: 45, 75 117.5x4, 117.5x5, 117.5x3 # Deltoids. deadlift: 135, 185, 225, 255 335x2 # Back was totally fine. Hard on quads. 2011-08-21 (Sunday) # Just going to take an easy week. weight: 161.8 squat: 45, 135, 195, 245 320x5, 225x5x2 # Completely exhausted from last time. bench: 45, 85, 105, 135 177.5x5x2, 177.5x4 # Close, but completely exhausted from last time. chinups: 40x5x2, 40x7 # last to failure. Completely exhausted from last time. 2011-08-18 (Thursday) weight: 162.0 squat: 45, 135, 185, 225 315x5x3 # :) press: 45, 75 115x5x3 # Got it cleanly. chinups: 40x8x3 # Only got 6 on last set. 2011-08-16 (Tuesday) weight: 160.0 squat: 45, 135, 185, 225 285x5x3 # Felt heavy. Finished strongly though. bench: 45, 85, 105, 135 175x5x3 deadlift: 135, 185, 225, 255 325x5 2011-08-14 (Sunday) weight: 159.8 squat: 45, 135, 185, 245 310x5x3 press: 45, 75 112.5x5x3 chinups: 37.5x8x3 2011-08-11 (Thursday) weight: 160.0 # better. squat: 45, 135, 185, 225 305x5x3 bench: 45, 85, 105, 135 172.5x5x3 # Solidly completed. No difficulty. chinups: 35x8x3 # Solidly completed. No difficulty. 2011-08-09 (Tuesday) weight: 161.2 #wtf squat: 45, 135, 185, 225 285x5x3 press: 45, 75 110x5x3 # Done with perfect form. Restart from here. deadlift: 135, 185, 225, 255 315x5 # With chalk! With bumper plates! 2011-08-07 (Sunday) # First day at Overtime Fitness, a small gym. weight: 158.6 squat: 45, 135, 185, 225 300x5x3 bench: 45, 105, 135 172.5x5x2, 172.5x3 # Alas. chinups: 32.5x8x3 2011-08-04 (Thursday) # Went to Gold's. Rules: no chalk, no deadlifting. :\ weight: 157 squat: 45, 135, 185, 225 295x5x3 # Resetting due to time off. press: 45, 75 115x5x3 # Very difficult. Needed to bounce at bottom a bit. chinups: 30x8x3 # No problem. 2011-07-30 (Saturday) weight: 156.2 # Had no dinner. After eating, about 158. squat: 45, 135, 185, 225 305x5x2 # Shitty gym; don't want to increase. 305x3 # Not getting enough protein. Extremely hard. Went down. bench: 45, 85, 105, 135 170x5x3 # Tried 175; failed. Went down again. chinups: 0, 25x8x3 # Barely finished. Everything went down since the move. 2011-07-27 (Wednesday) # Went early in morning. No A/C. Really horrible. weight: 159 squat: 45, 135, 185, 225 285x5x3 press: 45, 75 115x5x3 # tried 120, failed. 115 was very difficult. deadlift: 135, 185, 225, 255 315x3 # Non-circular plates. No chalk. Ow. 2011-07-25 (Monday) # 24 Hour Fitness SuperSport weight: 159 squat: 45, 135, 185, 225 305x5x3 bench: 45, 85, 105, 135 172.5x5x3 chinups: 0x12x3 # No weighted dip belt. 2011-07-22 (Friday) weight: 159.5 squat: 45, 135, 185, 225 300x5x3 # FUCK. YES. press: 45, 75 117.5x5x3 # Last rep took a good 7 seconds to get up. pullups: 27.5x8x2 # Only two sets -- pullups after presses seem counter-productive. 2011-07-20 (Wednesday) weight: 159.5 squat: 45, 135, 185, 225 265x5x3 # Taking 90% on Wednesdays to go heavy on DL. bench: 45, 85, 105, 135 170x5x3 # Last set with spotter for the first time. Not too bad. deadlift: 135, 185, 225, 255 325x5 # Heavy. Mostly in obliques. Legs not tired at all. 2011-07-18 (Monday) weight: 159.5 squat: 45, 135, 185, 225 295x5x3 press: 45, 75 115x5x3 # Finally completed without major difficulty. chinups: 0, 32.5x8x3 # Note weight gain in the meantime. Definitely stronger. 2011-07-15 (Friday) weight: 157.5 squat: 45, 135, 185, 225 290x5x3 # Very hard. 10 min break before final set. bench: 45, 85, 105, 125 167.5x5x3 pullups: 25x8x3 2011-07-13 (Wednesday) weight: 157.5 squat: 45, 135, 185, 225 285x5x3 # Extremely difficult. Threw up in mouth 3x after final set. press: 45, 75 115x3, 95x5x2, 105x5 # Probably fatigue from squats. barbell row: 45, 115 155x5x3 # Not too bad, but probably too much back involvement. 2011-07-11 (Monday) weight: 156.5 squat: 45, 135, 185, 225 280x5x3 # Heavy, but no trouble. bench: 45, 85, 105, 125 165x5x3 # Heavy, and almost trouble. chinups: 0, 30x8x3 # No problem. # Tried to curl, but long-term left arm pain suggested otherwise. 2011-07-09 (Saturday) weight: 158 squat: 45, 135, 155, 185, 225 # Good progression. 275x5x3 # Holy shit, this was extremely easy. Resetting helped. press: 45, 45, 75 115x5x2, 115x3 # Grip is incorrect; weight is too far back on wrist. # Needs fixing. Fast. deadlift: 135, 185, 205, 255 315x5 # Even with tendinitis in left arm! Was pretty hard. Hook grip. 2011-07-07 (Thursday) weight: 157 squat: 45, 85, 135, 155, 185, 225 265x5x3 bench: 45, 85, 105, 125 160x5x3 # Extremely easy. Removing dips was the answer. pullups: 10x8x3 back extension: 45x8x3 # No problem, but it's difficult to do anything afterward. curl: 45, 70x8x3 # Shit, that should have been 3x5. OH WELL 2011-07-05 (Tuesday) # No gym yesterday due to holiday. weight: 157 squat: 45, 85, 135, 155, 185, 225 255x5x3 press: 45, 45, 75 112.5x5x3 barbell row: 45, 85, 115 145x5x3 chinups: 0, 25x8x3 2011-07-01 (Friday) weight: 156 squat: 45, 85, 135, 155, 185, 225 280x5x2, 280x4 # far too heavy to complete, even with 10 mins rest. # took 15 minutes after this until I could walk normally. bench: 45, 85, 105, 125 155x5x3 # reset for the hell of it. pullups: 0x(10,8,6) # stopped at 10. curl: 45, 65x5x3 # start off easy. 2011-06-29 (Wednesday) weight: 156.5 squat: 45, 85, 135, 155, 185, 225 275x5x3 press: 45, 45, 75 110x5x3 # Using stricter form now: bending at hip with flexed glutes. deadlift: 135, 155, 185, 205, 235 315x1 # 1RM. Tried for second, didn't work at all. Not bad though. 225x3 2011-06-26 (Sunday) # Last day of membership at Premier. weight: 155 squat: 45, 85, 135, 155, 185, 215 270x5x3 # Not too hard. I was worried. bench: 45, 85, 105, 125 170x4 # Failed 5th rep. Left wrist killing me, so stopped. chinups: 25x8, 25x7, 20x4 # Upper body was totally shot today. I couldn't complete a single # pull-up after these chins. Going to need more rest. back extension: 35x8x3 # No pain! 2011-06-24 (Friday) # Couldn't go Thursday: roads flooded. weight: 155 squat: 45, 45, 80, 135, 135, 185, 205 265x5x3 # ATG last rep. press: 45, 45, 75 112.5x5x2, 112.5x4 # failed last rep. pretty good though. barbell row: # means pendlay row, but rippetoe uses this name. 45, 65, 85, 95, 115, 135, 155, 135x5x3 dips: 30x(11,10,7) # prev: 10, 8, 6 hammer curl: 25x8, 30x8x2, 25x8 2011-06-21 (Tuesday) # Still ill, but getting better. weight: 154 squat: 45, 85, 125, 155, 185, 205 260x5x3 bench: 45, 85, 105, 125 165x5x3 # Tried 170; couldn't complete. chinups: 20x(10,5,5) # Not so great. 2011-06-18 (Friday) # Motorcycle courses + travel unavailability. weight: 153 squat: 45, 85, 125, 155, 185 235x6x3 # Resetting to a bit over 90% to get over plateau. press: 45, 45, 75 110x5x3 # FUCK YEA, FINALLY. deadlift: 135, 155, 185, 205, 235 295x5 # Very easy. dips: 0x(15,14,9) # Check form. zottman curl: 30x8, 30x6, 25x6 # Generally tired. 2011-06-13 (Monday) weight: 156 squat: 45, 85, 125, 155, 185, 205 255x5x3 bench: 45, 85, 105, 125 165x5x3 chinups: 20x(9,7,5) zottman curl: 20x12, 25x8x3 2011-06-10 (Friday) weight: 154 squat: 45, 85, 125, 155, 185, 205 255x5x3 # Extremely difficult. Last rep, complete stop for 5s mid-path up. press: 45, 45, 75 105x5x3 # Success! Finally. deadlift: 135, 155, 185, 205, 235 295x5 # Failed 5th rep, probably because some guy started staring. dips: 30x(10,8,6) # Went down, probably due to DL tiredness. 2011-06-08 (Wednesday) # Back from vacation. weight: 153 squat: 45, 85, 125, 155, 185 250x5x3 # Resulted in hamstring DOMS. ??? bench: 45, 85, 105, 125 160x5x3 chinups: 20x(6,7,5) # Whoa, that sucked. More supination these days. back extension 25x10x3 2011-06-02 (Thursday) weight: 155 squat: 45, 85, 125, 155, 185 245x5x3 # Close call, but felt good. 250 is probably the end. press: 45, 45, 75 100x5x3 # Easy. Insufficient warmup previously. dips: 30x(11,10,6) power clean: 45, 95 95x3x5 bb bodyweight rows: 3x8 # Getting better. Can complete now. 2011-05-31 (Tuesday) weight: 154 squat: 45, 85, 125, 155, 185 240x5x3 # Awesome; not too heavy. bench: 45, 85, 105, 125 155x5x3 # Pretty meh; no strain. chinups: # All the gym's weighted belts disappeared. 0x(15,10,10) # Now waiting 5 minutes between sets; thanks, Rippletits. bb bodyweight rows: 3x8 # Can only do about 5 with full ROM. # No back extension: uncomfortably sore and would like to walk. 2011-05-29 (Sunday) # Tired from yesterday. A bit mediocre. weight: 154 squat: 45, 85, 125, 155, 185 235x5x3 # Tough. Especially last rep. press: 45, 75 95x5x3 # Easy. deadlift: 135, 175, 205 225x5 # Tried 265 -- too tired from yesterday. Totally worn. 2011-05-28 (Saturday) # Free PT session to check form, so doing many things. weight: 152 squat: # random stuff to correct form deadlift: # random stuff to correct form power clean: # random stuff to correct form # Tired at the end; sweating buckets. No particularly heavy lifts though. 2011-05-26 (Thursday) # First day at Premier Fitness. weight: 152 squat: 45, 85, 115, 145 230x5x3 # Very slow ascent. bench: 45, 85, 115 150x5x3 # Too easy. chinups: 35x(8,5,2) back extension: 25x10x3 dips: 35x(9,5,4) 2011-05-24 (Tuesday) # Went to YMCA. Poor equipment. weight: 154 squat: 45, 85, 115, 145 225x5x3 # Extremely easy; not tired after. press: 45, 75 95x5x3 # Uh, other equipment was lacking. 2011-05-14 (Saturday) weight: 154 deadlift: # Done first due to equipment availability 135, 175, 205 275x5 squat: 45, 85, 115, 145 215x5x3 # Very hard. But done. # no OHP: deadlifts killed back. dips: 35x(12,6,5) 2011-05-12 (Thursday) weight: 153 squat: 45, 85, 115, 145 210x5x3 bench: 45, 85, 115 155x5x3 # Pretty tough. back extension: 25x10x3 2011-05-10 (Tuesday) # 4 hours sleep, hungover, still went. weight: 150 squat: 45, 85, 105, 135 205x5x3 # Not bad. press: 45, 75 100x5x3 # Tried 105, completed 1 set, couldn't lift after. power clean: 95x3x5 dips: 35x(11,6,4) 2011-05-08 (Sunday) weight: 151 squat: 45, 85, 115, 145 195x5x3 # Yeaaaaaah bench: 45, 85, 115 150x5x3 # Kind of shaky, but no problems completing. back extension: 25x10x3 chinups: 40x(9,4,5) 2011-05-06 (Friday) weight: 151 squat: 45, 85, 105, 135 185x5x3 press: 45, 75 100x5x3 deadlift: 135, 205 265x5 dips: 30x(15,6,5) 2011-05-04 (Wednesday) weight: 150 squat: 45, 85, 105, 135 175x5x3 # No problem. Boxers ripped again, sigh. bench: 45, 85, 115 145x5x3 # Right shoulder pain. leg curl: 115x12x4 leg extension: 115x12x3 chinups: 40x(8,5,3) back extension: 25x10x3 2011-05-02 (Monday) weight: 151 squat: 45, 85, 105, 135 170x5x3 # right inner thigh still painful. press: 45, 75 100x5x3 # Failed last rep of last set. deadlift: 135, 185 # Still sore. Can't exert. dips: 30x(11,7,5) 2011-04-30 (Saturday) # Never drink on Thursdays, kids. weight: 150 squat: 45, 85, 105, 135 165x5x3 # No problem. Except boxers ripped. bench: 45, 85, 115 145x5x3 chinups: 40x(7,4,3) back extension: 35x12x3 # Haha, ow. 2011-04-27 (Wednesday) weight: 149 squat: 45, 85, 105 135x5x3 # Yep, still painful. press: 45, 75 95x5x3 # Finished. Not too bad. deadlift: 135, 205 255x5 # Hell yeah. dips: 30x(10,5,4) 2011-04-25 (Monday) weight: 148 squat: 45, 85 135x5x3 # Right leg still painful, goddamnit. bench: 45, 75, 105 140x5x3 # Easy. Got form down. chinups: 30x(9,4,4) back extension: 35x10x3 preacher curl: 45x8x3 2011-04-22 (Friday) # No squats. Letting right leg heal. Being unstupid. weight: 150 leg curl: 95x10x3 press: 45, 55, 75 95x5x3 # Could only complete 3 reps on the last set. deadlift: 135, 205 255x3 # Grip failed on the fourth rep. Tasted salty. dips: 30x(10,6,5) preacher curl: 45x12x4 2011-04-20 (Wednesday) # Pretty sucky workout. Wasn't feeling it. weight: 150 squat: 45, 85, 135 175x5x3 # OK, right leg is definitely pulled now. bench: 45, 65, 85, 105 140x5x3 # Failed last rep of last set. chinups: 30x7 back extension: 0 25x10x3 preacher curl: 45x8x3 2011-04-18 (Monday) # Too much weekend excitement; didn't meet diet. weight: 147 squat: 45, 85, 135 175x5x3 # Very slow and painful ascent, but completed. press: 45, 55, 75 90x5x3 # tried 95, failed. Could barely complete 90. deadlift: 135, 185 235x5 # Worried about weekend losses, but beasted the lift. dips: 30x(10,4,2) 2011-04-15 (Friday) # Really want to deadlift, so changing B day slightly. weight: 147 squat: 45, 85, 135 165x5x3 bench: 45, 65, 85, 105 135x5x3 chinups: # did early because deadlift was taken by a guy doing 3 stations 30x7 deadlift: 135, 185 235x5 preacher curl: 45x8x4 2011-04-13 (Wednesday) # competition on Friday: trying to keep legs happy. weight: 147 press: 45, 55, 65 90x5x3 barbell row: 45, 65 95x8x4 dips: 20x(12,6,5) 2011-04-11 (Monday) # finally back home :) weight: 147 squat: # fuck yes 45, 65, 85, 115 155x5x3 # couldn't squat for two weeks prior due to knee pain. # knee hurt 7 hours after, but is fine the next day. # pretty bad DOMS in quads and hamstrings. bench: 45, 65, 85, 105 130x5x3 chinups: 20x(10,5,4) back extension: 25x10x3 preacher curl: 45x8x3 2011-03-31 (Thursday) # traveling Friday: can't go then. weight: 145 press: 45, 55, 65 85x5x3 barbell row: 45, 65 95x8x3 # probably shouldn't do right before a deadlift. deadlift: 135, 185 225x5 # whoo dips: 20x(8,5,5) 2011-03-30 (Wednesday) weight: 145 bench: 45, 65, 85, 105 125x5x3 back extension: 0 25x10x3 # Ensuring that soreness goes away. Felt OK. chinups: 20x(8,6,3) # used smith machine; couldn't go fully down. preacher curl: 45x8x3 # straight bar, not ez-curl. chins hit biceps harder. leg curl: # since can't squat. no knee pain with leg curls. 80 110x5x3 2011-03-28 (Monday) # Left knee has some fibrous tissue damage. # Doctor recommends to only squat twice a week, but only # when it heals. Leg exercises temporarily removed; will reset later. # Eventually will deload squats on Wednesdays. weight: 144 press: 45, 55, 65 80x5x3 barbell row: 45, 55, 65, 75 85x8x3 # lower back still sore from back extensions on friday. dips: 0x(17,8,5) # woo, 17! A few months ago I couldn't do one. Need dip belt. 2011-03-25 (Friday) weight: 143 warmup: 9 minutes jogging @ 5.2mph squat: 45, 65, 105, 125 155x5x3 # fuck yeah bench: 45, 65, 75, 95 120x5x3 back extension: 0, 25 35x12x3 # immense pain chinups: 0x(16,7,3) # pain from back extension preacher curl: 45 55x8x3 2011-03-23 (Wednesday) weight: 141 warmup: 8 minutes jogging @ 5.2mph squat: 45, 65, 85, 125 150x5x3 # knee pain. press: 45, 45, 55 75x5x3 barbell row: 45, 55, 65, 75, 85 95x8x3 deadlift: 95, 135, 165 205x5 dips: 0x(12,10,10) 2011-03-21 (Monday) weight: 139 warmup: 8 minutes jogging @ 5.2mph squat: 45, 65, 85, 125 150x5x3 # tried 155; failed on 2nd rep of 2nd set; deloaded to 150. bench: 45, 55, 65, 85 115x5x3 back extension: 0, 25 35x10x3 chinups: 0x(16,7,5) curl: 45, 45, 65 65x5x3 2011-03-18 (Friday) weight: 138 warmup: 7 minutes jogging @ 5.2mph squat: 45, 65, 85, 115 145x5x3 press: 45, 45, 55 70x5x3 deadlift: 95, 115, 135 180x5 dips: 0x(10,8,8) 2011-03-16 (Wednesday) weight: 139 warmup: 6 minutes jogging @ 5.2mph squat: 45, 65, 85, 105 135x5x3 bench: 45, 55, 65, 85 105x5x3 back extension: 0, 25 35x10x3 chinups: 0x(17f,5f,4f) curl: 45, 65 75x5x3 2011-03-14 (Monday) weight: 139 warmup: 6 minutes light jogging squat: 45, 65, 85, 100 115x5 press: 45, 55 65x5x3 # barely made last set: good weight deadlift: 95, 115 135x5 # SS instructed to not exceed 135.