Squats: 3x5xBar + 5×140 + 3×185 + 2×230 + 5×275 (1)
I’ll say I stalled on these. Better to admit to bad form than pet the ego.
Bench: 3x5xBar + 5×75 + 3×95 + 2×115 + 5/5/2 x 145 (1)
Stalled again. Right chest and arm still dominating on the press.
Rows: 5×135 + 3×135 + 2×135 + 3x3x175
First and second reps of the sets were good.
Will start adding weights once I can get to 20 reps using bodyweight
Got to the gym pretty late, started lifting around 10pm. Gym was pretty scarce, but still some people lingering. Didn’t have music, unfortunately. Traps and upper back were still sore from the last session’s OHPs.
Squats: 3x5xBar + 5×150 + 3×205 + 1×235 + 4×270 (1)
Silent squatting. Stalled. Think I was using a bit much back, aka doing good mornings out of the hole. Did 10 reps of external rotations with elbow by the side on my right arm to get my right shoulder looser.
Bench: 3x5xBar + 5×75 + 3×95 + 2×115 + 3x5x140
Need to really fix this, but I’m using my right chest more than my left. Will need to read up on this. Having no coach to look at technique makes correcting form difficult.
Rows: 5×135 + 3×135 + 2×135 + 3x3x170
Jerking on the 2nd and 3rd reps.. First rep is relatively strict.
Pull ups: 3/2/2/2
Tricep Pushdowns: 20×40 + 7×50
Missed posting the Friday workout. Here tis it.
EDIT: Important note, dropped bench from 5×5 to 3×5 set/rep scheme.
Squats: 3x5xBar + 5×150 + 3×205 + 1×235 + 5×260
Bench: 3x5xBar + 5×75 + 3×95 + 2×115 + 3x5x135
Rows: 5×135 + 3×135 + 2×135 + 3x3x165
Pull ups: 3/2/2/2/2
30 sec. 5.0 + 30 sec. 3.0
30 sec. 5.5 + 30 sec. 3.0
30 sec. 6.0 + 30 sec. 3.0
30 sec. 6.5 + 30 sec. 3.0
30 sec. 7.0 + 30 sec. 3.0
30 sec. 7.5 + 30 sec. 3.0
Weight: 187.6 lbs
Went out for a lunch to a BBQ joint with development team at work to celebrate our major software release. Had a platter of pulled pork with a side of bbq beans and cornbread. Super stuffed!
Squats: 3x5xBar + 5×150 + 3×175 + 1×195 + 3×225
Decided not to go for my real target workweight. Was short on time. Will make an attempt at 5×255 come Monday.
Bench: 3x5x10 + 5×75 + 5×95 + 2×115 + 1×135 + 5/4/3/3/3 x 150 (3)
Stalled on the bench again. This is the third time. I will deload 10% for the next bench workout which means I will do 5×5 at 135 lbs.
Rows: 5×135 + 3×135 + 2×135 + 3x5x160 (1)
Not sure if I want to keep increasing the weights on this as I saw myself lifting my torso quite a bit. I’m moving closer towards doing an upright barbell row rather than a strict bent-over barbell row. I’ll consider this as a stall. Stalling should not only consider failure to achieve a desired number of reps achieved, but also failure to maintain proper technique and form.
Pull-ups: 2×2 + 6×1
Pull-ups weren’t bad. Decided to get to 10 reps total. I was able to do 2 sets of 2 reps. The remaining 6 reps were done 1 set at a time. Doing the dips hit my right chest pretty hard. My unbalanced load on the bench- causing me to work the right chest more- carried over to the dips.
Weight: 187.6 lbs
Squats were pretty difficult, but I managed to grind out the 5th rep. Stalled on the bench again today. Form is pretty inconsistent. Still unbalanced load- right chest and right arm doing a lot more work. Jerking a lot on the rows. Dips weren’t bad, a bit wobbly on the form. Pull ups felt strong on the first reps. I’m using wide grip on these. No conditioning.
Squats: 3x5x135 + 5×150 + 3×175 + 2×200 + 1×225 + 5×250
Bench: 3x5x10 + 5×75 + 5×95 + 2×115 + 1×135 + 5/3/5/5/5 x 150 (2)
Rows: 5×135 + 3×135 + 2×135 + 3x5x160
Weight: 187.4 lbs
Not sure what’s going on, but my weight has dropped pretty quickly over the last 2 days since I started doing conditioning and curbing back a little on the caloric intake. I was extremely irritable and had a huge headache this past Monday when I first started lowering my food intake. I’ll have to make sure to slowly drop the intake instead of cutting back significantly. This should give my body the means to progressively acclimate itself to the slightly restricted diet.
Squats: 3x5xBar + 5×135 + 3×155 + 2×175 + 1×205 + 1×225 + 5×245
Used the belt for the first time on the top set of squats. The 245s felt super light. The belt definitely helped with keeping my core extremely solid. I will continue using the belt from here on out. 315 here we come!
Bench: 3x10xBar + 5×75 + 5×95 + 2×115 + 1×135 + 5/5/4/3/1 x 150
Stalled pretty hard on the bench press today. I was benching right chest/arm dominant and so fatigue set in really quickly as my right arm/chest were working harder than my left. Also had a bit of DOMs on the chest from the last session.
Rows: 5×135 + 3×135 + 2×135 + 3x5x155
Rows felt strong. I was certainly lifting my torso a bit on the last reps of each set. The first and second reps were usually executed with pretty strict form, no jerking.
Chest was already pretty toast from the benching. Surprisingly, the wide grip pull-ups felt easier than the chin-ups I was doing last session. My right shoulder also felt much better than when doing chin-ups.
Treadmill: 10 minutes – alternating 30 sec. @ 2.8 spd / 30 sec. @ 5.5spd
Continued with some treadmill conditioning post workout. Legs were a bit jello-like afterwards. Left knee instability along with the jello legs made it pretty tough to remain standing, showering was a challenge!. I think I will get on the stationary bike to help alleviate some hard impact on my knees. Other than that, the intervals were pretty easy. I was breathing well- not out of breath.
Weight: 190.1 lbs
Feeling very groggy and tired post workout session. One observation to keep note of is that I stayed up until 2:00 am last night. I did, however, manage to wake up feeling pretty fresh this morning, despite sleeping late. My legs had been suffering a little DOMs from the Wednesday workout and so I foam rolled them during the warm-up. On a recent post, I briefly mentioned my past personal experience with enduring through the phase of lifting significantly high percentages of my training max on a regular basis. I believe I’m encountering this stage again.
Squats: 3x5xBar + 5×125+ 4×145 + 3×165 + 2×185 + 1×200 + 1×225 + 3×240 (1st stall) + 5×135
Succeeded in legitimately stalling on the squat for the first time since I started lifting this past October.
Bench: 3x10xBar + 5×65 + 3×85 + 2×105 + 1×125 + 5x5x145
Used a powerlifter arch to ensure that I kept a strong stable upperback while benching. The first set was a little nerve wracking. The placement of the bar was not at the base of my palm and so my wrists were buckling against the weight of the bar. I narrowed my grip a little, placed my ring finger on the knurling and placed the bar at the base of my palms to avoid loading my wrists. A narrower grip helped alleviate stress on my shoulders.
Rows: 5×85 + 3×105 + 1×135 + 3x5x150
Last set felt the best, minimized the upward jerk. I will stick with 3 sets on the rows.
DB Incline: 10×50 + 8×50 + 6×50
Wide Lat Pulldown: 10×70 + 10×85 + 10×100
DB Bench: 3x10x40
Elbow planks: 45 sec.
The whole body was shaking a lot from the get go.