Week 22 – Day 62A

Squats:

2 x 5 x Bar
5 x 135
3 x 155
1 x 175
3 x 5 x 185

Decided to use a small seat to make sure posture was alright.  Compared to squatting without the seat, I noticed I was probably going down farther than needed without the seat.  Felt my quads being worked a bit more.

Bench:

2 x 5 x Bar
5 x 55
3 x 75
2 x 95
3 x 5 x 115

Last set was somewhat difficult.  I didn’t use a powerlifter arch so I may have been using more of my shoulder than I wanted to.

Rows:

5 x 95
3 x 5 x 115

These were very easy.

Accessories:

4/7/4/8/4/7/4/8 – Had much more stamina for this session’s HIIT.  I managed to do 2 complete sets of 4-7-4-8.

3 x BW + 5lbs Weighted Dips – Managed to crank out 11 reps on the first rep with 5 lbs added to my bodyweight.

3 x 10 x 12.5 Reverse crunches – Pretty easy.  I think I’m supposed to be doing 12-15 reps instead of just 10.

Week 21 – Day 61B

Weight:  182.0

Squats:

2 x 5 x Bar
5 x 145
3 x 175
2 x 205
3 x 5 x 240

Body was pretty tight.  Very weird, I felt perfectly fine on rest day, but pretty tired the second day after the workout.  I was stuck in the hole for a really long time on the last rep of the last set, but pushed through.  I spent a good amount of time resting between sets.  I was struggling already from the first set.  Going to look into stretching and getting my body to recover better on rest days.

Press:

5 x Bar
3 x 65
2 x 75
3 x 5 x 87.5

Noticed that my right lats were working much harder than my left.  I need to look into really fixing my form.

Deadlifts:

5 x 175
3 x 205
2 x 235
5 x 275

Much harder than my previous deadlift workouts.  I think fatigue from the squat carried over to the deadlift.  I felt my legs being used more on the lift today.

Accessories:

3/3/2 x BW Pull-ups – I was a bit more conservative on these pull-ups.  I could have probably done 4 reps on the first set.

3 x 10 x 15 lb reverse crunch – Pretty easy

4/7/4/8/4/7

Week 16 – Day 45B

Quick warm-up.  Squats were pretty heavy; I got pretty nauseous in between sets.  I think this may be attributed to my slightly lower calorie intake.  I also opted out of eating and waiting another hour before the workout because I wanted to give myself time to do some low intensity 20 minute cardio post workout.  Stalled worse than the previous press workout; probably due to my heavier squat (increased muscle fatigue on the shoulders).  This marks my second deload on the press so I’m decreasing the volume to 3×5.  Thus far, I’ve stalled at least once on every single lift except for my deadlift.  I pulled 275 today.  The first rep was remarkably easy, but fatigue set in pretty quickly albeit only pulling 5 reps.  Pull-ups were somewhat easier in the beginning, so I’m definitely getting stronger.  I decided to use 15 pounds for the counter weight for the reverse crunches as 17.5 was getting too easy for me.  And finally, I ran for 15 minutes at 5.5 speed.  My heart rate was around 175+ for the duration of the run.  I was fairly comfortable, but I hadn’t ran for such a long time.  My left ankle was bothering me and my running form was wobbly as hell.

Squat:

2 x 5 x Bar

5 x 135

3 x 155

2 x 185

3 x 5 x 215

Press:

5 x Bar

3 x 65

5/5/4/4/3 x 87.5

Deadlift:

5 x 175

3 x 205

2 x 235

5 x 275

Accessory:

4/3/2 x BW Pull-ups

3 x 15 Reverse crunches

15 min. 5.5 speed Treadmill

Week 14 – Day 39B

First week back after rest week.

Squat technique:  keep the bar centered on my back.

Press technique:  lift weight evenly (watch the bar up and down).  Lower weight evenly as well.

Deadlift:  pretty heavy, but form was pretty solid.

Reverse crunches were easier than before with even a smaller counter weight.  Pull-ups were still fairly difficult.

Warm-ups:

2 x 10 Shoulder dislocations

2 x 15 sec. Doorway pec stretch

2 x 10 Leg swings

2 x 20 sec. static Squat stretch

Squats:

2 x 5 x Bar

5 x 135

3 x 165

3 x 5 x 185

Press:

2 x 5 x Bar

3 x 65

5 x 5 x 85

Deadlift:

5 x 175

3 x 205

2 x 235

5 x 260

Accessory:

3.5/2.5/1.5 x BW Pull-ups

3 x 10 x 17.5 lbs Reverse crunches