Squats: 2x5xBar / 5×105 / 3×155 / 2×210 / 5×265 / 2x5x240
Top set felt heavy today. Still trying to figure out my depth. I feel like I’m not hitting the spot I need to hit consistently. This usually results in me either going too low which causes me to expend more energy than needed. Or not low enough.
Bench: 2x5xBar / 5×70 / 3×100 / 2×130 / 5-3×145 / 5×130
Stalled pretty hard on the second set. First set was a grinder. Coach recommended I back off on the last set. Going to try for 145 again on Friday. Coach indicated that I need to mentally think about squeezing my shoulder blades together and keeping them together before each rep.
Lever Rows: 3x12x80
These are new. Got a big pump from doing these. Coach indicated that I should not be feeling my forearms being engorged and pulling the lever with my forearms and instead focus on making sure I’m pulling from my back.
Squats: 2x5xBar / 5×80 / 3×120 / 2×160 / 3x5x205
Light day today. Coach said I need to get my knees out faster and set them. I think this is a symptom of my leaning over a bit too much. Going to try and affix my gaze a little forward instead of straight below me. Other than those points, these felt great.
Bench: 2x5xBar / 5×70 / 3×95 / 2×125 / 3x5x140
Last set was grindy, feeling the same muscle imbalance again where I’m pushing my right chest out. Cue to remember is to bring the bar back towards the rack.
Deadlift: 2×5×135 / 3×175 / 2×250 / 5×295
These were super gnarly. Not sure why it felt so heavy today. Last rep was a total grind.
Squats: 2x5xBar / 5×100 / 3×150 / 2×200 / 3x5x255
Bench: 2x5xBar / 5×65 / 3×90 / 2×1120 / 3x5x135
Managed to recover for this session and complete all five reps for every set
Deadlift: 2×5×130 / 3×185 / 2×245 / 5×290
First session of 2020. I’m happy I was able to get myself into the gym. It’s been two weeks since my last session. I’m about five sessions away from coming back to my pre-holiday weights. SO! New year, new goals. I’m going for the following PRs this year:
Squat: 315lbs (+40)
Bench: 195lbs (+45)
Press: 135 (+40)
Deadlift: 385 (+70)
Squats: 2x5xBar / 5×95 / 3×145 / 2×195 / 3x5x245
Last reps of each set were grinders. Keep feeling like I’m using a lot of quads, especially my right quads. On the last set, coach indicated that my chest was collapsing and I need to make sure I keep my chest up. Stance also needs to stay a bit narrow and make sure I sit back. I’ve been thinking about these cues and I’m a bit skeptical on the advice. I have very long legs and a narrow stance does not lend well to allowing me to sit back.
Bench: 2x5xBar / 5×65 / 3×90 / 2×115 / 5-5-4×135
These felt better compared to the last bench session. I made sure to tighten my back on each rep. I did miss the last rep of the last set. I have to make it a point to make sure I’m looking at the ceiling and targeting the spot on the ceiling where I need to bring the bar back to. Coach pointed out that the bar is moving away towards my belly which was enough to gas me out.
Deadlift: 2×5×125 / 3×180 / 2×235 / 5×280
These were pretty easy. Hook grip wasn’t painful.
First session back from about a month break. Lifts weren’t too difficult. Fatigued on the bench press. Otherwise, the lifts felt strong. I will most likely start back off sets again on the squats once I reach 250 lbs. We’ll see how I feel then.
Squats: 2x5xBar / 5×95 / 3×140 / 2×185 / 3x5x235
Bench: 2x5xBar / 5×65 / 3×90 / 2×115 / 3x5x130
Deadlift: 2×5×120 / 3×175 / 2×225 / 5×270
Squats: 2x5xBar / 5×105 / 3×160 / 2×215 / 5×270 / 2x5x245
Need to make sure weight is on the midfoot. I was leaning forward a little on the earlier reps. Mental cue is to “sit back” and get “knees out” set early. Also need to make sure I don’t do such a slow and controlled eccentric descent, but also not bomb out to the bottom. Things to remember: “knees out”, “sit back”, “chin down”, “chest up”, “bounce”
Bench: 2x5xBar / 3×75 / 2×105 / 2×135 / 5×150 – 4×150 / 5×135
Arms fatigued out pretty hard on the second set. Switched to back-off set for the 3rd set. Again my right arm felt like it was pressing harder than my left. Need to self-correct this and make sure I focus on it during the warmups. Following bench sessions will now incorporate back-off sets.
Deadlift: 2×5×135 / 3×200 / 2×260 / 5×310
Switched back to hook grip. I did alternating grip the previous session, but it didn’t work out too well. The deadlift felt stronger today. Three plates next session!
Squats: 2x5xBar / 5×100 / 3×155 / 2×205 / 5×260 / 2x5x235
Bench: 2x5xBar / 5×70 / 3×100 / 2×130 / 3x5x145
Deadlift: 2×5×135 / 3×195 / 2×255 / 5×300 / 2x5x235