SS – Day11A

Monday, February 29th, 2016 – 59 deg F, partly cloudy

Jump Rope
Agile 8
Squats:  2×5@45 + 5@70 + 3@105 + 2@140 + 3×5@180

Squats were solid.  Felt really fatigued last Friday when I was squatting the 175, so I was mentally preparing for today.  2 day rest does wonders for the body.

Benches were full so did 4 sets of db bench press with 35s.  No deadlift.

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SS – Week 2 – Day5A

Monday, February 1st, 2016 – 57 deg F, cloudy

Jump Rope
Agile 8
Squats:  3x5x45 + 3×50 + 2×75 + 3x5x125
Deadlifts: 2x5x65 + 5×95 + 3×115 + 5×135
Incline DB Press: 10@25 + 10@30 + 10@35
Seated DB Overhead Triceps Press:  10@35 + 10@40 + 10@45

Welcome February!  What in the world happened to Wednesday and Friday last week?  I’m only in the second week trying to get back into the rhythm of things and already I’m suffering from I-have-a-bs-excuse-not-to-go-to-the-gym syndrome.  Anyway…I’m back into it starting today.  Benches were being used so I resorted to doing some db presses, incline and overhead extensions.

Squats and deadlifts were a little bit more taxing than usual today.  I’m still going up in increments of 10lbs session to session.  I think I’m going to definitely feel the heaviness of the quick ramp up in weights very very soon.  And soon as in probably within the next week or week and a half.

 

SS – Week 1 – Day3A

Friday, January 22nd, 2016 – 29 deg F, cloudy

Jump Rope
Agile 8
Squats:  3x5x45 + 3×50 + 2×75 + 3x5x125
Bench:  2x5x45 + 5×50 + 3×70 + 2×90 + 3x5x100
Deadlifts: 2x5x50 + 3×75 + 2×105 + 5×125

Squats were solid.  Started with wide grip and progressively narrowed grip.  Made sure bar was sufficiently low and ensured bar didn’t creep up coming out of the hole.  Took 1 second pause at the top and sucked in air before each rep.

Bench wasn’t too bad.  Felt medium heaviness.

Deadlifts were easy.  Nice and light still.  Focused on form.

 

Week2 – Day5A

Weight:  183.4

Squats:  5x5x65
Bench:  5x10x55
Rows:  2x10x75 + 3x5x75

Dips:  6/4/2

Prowler:  4 + 2

Prowlers sucked the life out of me again.  Pushed it with no plates on it this time and did 2 sets of runs.  4 reps back to back then 2 reps back to back.  Did 10 reps on the bench again.  The weight is still relatively light.  Rows got pretty heavy today.  Did 10 reps on the first 2 sets then 5 reps on the last 3 sets.  Dips were surprisingly easy today.  Managed to crank out 6/4/2 reps.

Week1 – Day3A

Weight:  182.4

Squats:  5x5x55
DB Incline Bench:  5×50 + 4x10x50
Rows:  5×70 + 4x10x70

Prowler:  10lbs * 4 reps

Dips:  4/2/2

Everything was pretty peachy today.  That’s until I decided to push the prowler.  I was aiming for 5 reps, thinking to myself, “This ought to be pretty easy!”  Man was I utterly wrong.  My legs were completely obliterated in a matter of 3 minutes flat.  I was experiencing all the symptoms of complete exhaustion: head in a daze, jello legs, sucking in air like it was my job.

Other lifts were light.  Less soreness overall.  Performed high reps on the bench and rows since they were so light.

I’m pretty happy that there’s a prowler at the gym now.  The new space below the gym is rarely occupied, so it’s a great place to warm up and push the prowler around.