Week20 – Day58A – Blimey

Weight:  182.8

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.

Dips:  15/7

Will start adding weights once I can get to 20 reps using bodyweight

Week20 – Day56A – A Midsummer Night’s Lifting

Weight:  182.8

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.

Dips:  7/7
Pull ups:  3/2/2/2
Tricep Pushdowns:  20×40 + 7×50

Week19 – Day54A – Missing No.

Weight:  182.0

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

Dips:  10/10/6.5/5/5
Pull ups:  3/2/2/2/2

1min. warm-up
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

Week17 – Day48A – BBQ Stuffed

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
Dips:  3/2/2

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.

Week16 – Day46A – Cantaloupe Island

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

Dips:  10/7/5
Pull-ups:  3/2/1.5

Week16 – Day44A – Dominant

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.

Dips:  5/5/3
Pull-ups:  2/2/1

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.

Week15 – Day42A – Le Tired

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.

Week14 – Day40A – I Kind Of, ♥ U Gurl

Weight:  185.4 lbs

Found a nice little gem yesterday.  It’s a remix, by C. Justice, of Destiny’s Child’s classic, “Say My Name”.  Absolutely addicting bassline.

Squats:  3x5xBar + 5×145 + 3×165 + 2×185 + 2×205 + 5×230

Still going strong on the squat.  Had to expel a maybe not so little grunt on the 4th rep of the top set.  I’ve tried controlling these more, but usually my grunts are short and emotionally driven.  When I feel that I must complete a rep and I’m pretty much feeling near or at empty in the tank, my mind shifts gears very quickly, almost like…flooring the gas pedal.  At that brief moment, I’m trying to exert as much contraction as I possibly can and squeezing my core to get that bar up.

Bench:  3x10xBar + 5×80 + 3×100 + 1×120 + 5x5x140

These weren’t bad today.  My grip was a bit different.  Middle finger was on the knurling.  Not too wide, not too narrow.  The main focus was to keep the bar at the base of my palms.  In addition, made sure to keep the scapula contracted and prevent it from separating and losing contraction throughout the entire set.  This really helped with removing the load off my shoulders.  Still doing 5 sets across of 5 reps with these.  Definitely think the added dips and incline bench accessories are helping tremendously with maintaining the weight progression on the bench.

Rows:  5×85 + 3×105 + 1×135 + 3x5x150

Messed up on the grip a bit today.  My previous A workout, I noted that I had used a wider grip, 1-2 inches outside of the knurling.  Made the mistake of putting the index finger on the knurling.  Wider grip felt easier.  Stayed with 3 sets as I was using my back.  I was lifting my chest a lot, messy form, not very strict.

DB Incline:  10×50
DB Rows:  3x8x55
Dips:  8/8/8/2

DB Incline was pretty easy, but I only did 1 set.  I will make sure to remember to do an additional two next time around.  Made sure to exchange 1 pressing movement with 1 pulling movement.  So, after DB incline, I did some DB rows, going up from last time, 50 -> 55 lbs.  My left arm rows were more difficult than the right side.  After this, I went on to do some dips.  Definitely did quite a bit better than last A session.  I will stay with 3 sets of 8 and increase rep count for each set by 1, workout to workout until I stall.  I’ll continue progressing the dips until I can do 3 sets of 15 at which time I’ll add weights and drop back down to 8 reps and continue the progression with weights instead of reps.

Elbow planks:  1min. 5sec. + 30sec.

Was a bit more fatigued today so the burning started a bit sooner.

Week 24 – Day 67B


2 x 5 x Bar
5 x 155
3 x 175
2 x 195
3 x 5 x 210

Minor lower left back pain.  Felt a bit heavier today.  May not have recovered as well as I wanted to.  I should probably stretch out my legs on recovery days to get some more blood flowing and to increase recovery time.  I was pretty tired during the workout as well though, so my energy levels were probably pretty low.


5 x Bar
3 x 55
2 x 65
3 x 5 x 75

Narrowed my grip from the usual.  Made sure the bar weight wasn’t resting on my palms to avoid stress on the wrists.  This raised the bar up to my chin.  I also noticed that my left wrist was buckling on the positive press.  The mental cue I was using to avoid this was to imagine I was trying to snap the bar in half upwards.  I also tried to roll my wrists forward and have the weight go forwards up then back instead of up then back.  Without going forward, I noticed that my wrists will have to buckle.


5 x 155
3 x 175
2 x 195
5 x 215

These were very easy.  I was going for speed and explosiveness on each rep.  My grip \got messed up on the last rep and so I was unable to lock out the weight for as long as I wanted to.


4 x BW x Pull-ups – Guy was taking forever on the pull-up bar.  Only did 4 reps on the first set, I felt like I could’ve gone for 5.

2 x 4min. punching bag – I played one song for each round.  Worked on my left hook.  I think I’m still raising my shoulder when I hook.  After the 2 rounds, I was pretty spent.  Worked on lower body and head shot hooks.