ExRx.net

Saturday, 22 October

c19w2d3

Really busy, stressful day. Wedding (one of our doctors, so we were all involved in one way or another, and a long drive away) with a medical emergency attached. Gone all day. Feeling bummed about a work situation. Home after 5, but one of those days when I really needed to lift. No spotter on bench day, and no one who wanted to lift after being away all day, so I was in the gym alone. Didn't want music.

Bench
3x140
3x160
3x180!!!

Press
(speed)
8x3x80

Row
5x10x95

Bench--A really big rep record for me. I missed 180 for 1 in July, and my all-time PR is 185.
Press--played with grip width a little
Row--Just rows

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Monday, 24 October

Killer day at work. 3 doctors are away at a meeting in Manilla, so we're short-handed. Didn't get out of the hospital til almost 5:30. Alone at the gym. Too late for Bill; Jeff and Jim are at the meeting, the boys either lifted earlier, or are changing to Tues-Thurs. No music--the CD player is broken. Sigh. It has survived many huge voltage surges, only to be broken by careless handling, I guess.

Squat
3x175
3x200
4x225

G'Morning
5x5x120

Chins
3x+15
3x+25
3x+35

Squats--rep record. I took video of the last set, and a couple of reps were just barely parallel, but I think they count. I'd prefer to be just a bit below. I'm happy about hitting 4 on 3s day, when my training max is in new territory.
Chins--I videoed the last set. I was really surprised to see that I'm not dropping to full hang! It really felt like I was. I'll try doing better and see if I start missing reps.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Wednesday, 26 October

Usual half-day, but we are all working more than we usually would because of the docs that are away, so long lunch but worked most of afternoon. To the gym alone.

Press
5x95
3x105
1x120

Bench
7x3x140
7x140

DB BO Row
5x85
3x95
1x105

TGU
3x25

Press--got it despite very pessimistic attitude! I've missed some reps previously in this cycle, so I didn't really think I could get this. It ties my previous PR.
Bench--there's not much speed to these lifts, but it feels like I'm getting some good work in a different rep scheme
Rows--PR
TGU--I thought I had more energy, but it drained quickly

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Saturday, 20 October

c19w3d2

No work. Quiet day at home. Gym with Bill, but he only benched light, probably 100 reps. I've never seen him do anything like that before.

Dead Lift
5x225
3x255
5x285 (I didn't quite lock the 6th rep)

Light Squat
(Box step-ups)
5x+24
4x5x+34

Chins
Ladders, 65 reps

Dead--almost locked the 6th attempt, but put it down to keep from dropping it
Chins--focused on fully extended elbows without jerking the joint. Just a little tension at the bottom
Step-ups--getting a little steadier. Mostly managed to not spring off the toe of the non-stepping foot.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Monday, 31 October

c19w3d3

Long, busy day at the hospital. Q is back, but couldn't lift today. Jim is back but is sick. Jeff is back but I don't know where he was. Bill is on call. Jordan was at the gym, and benching, so it worked out well.

Bench
1x150
1x170
[b}1x190[/b]
0x200
0x195
3x170
6x150
9x135

BB Row
5x10x95

Bench--PR. I wanted more, but I'm really happy breaking a more than 3 year-old PR!

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Wednesday, 2 November

c19w3d4

Afternoon off from work. Goofed of, napped (on call last night). To the gym. Q came to ask when I was going to lift so that he could join me, but he never turned up. The other boys were there (having promised to lift on Tues and Thurs), but we didn't interfere with each other much.

Squat
5x190
3x215
1x240

Goodmornings and chinups supersetted with floor sweeps.
G'Morning
5x5x125

Chin-ups
5x +20
3x +30
2x +40

Squat--I thought at first that this ties my old PR, but I looked it up, and it was 245. So, next cycle....
Chins--full arm extension at the bottom!

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Wednesday, 9 November

c20w1d1

Went late, because Q had some schedule conflict, but he still didn't show up. Lifted alone.

Press
5x80
5x95
3x105

Bench intersetted with both rows and planks
Bench
3x9x115
8x105

DB BO Row
5x70
5x86
4x95

Planks
5x30sec. x +25

Press--officially stalled. I missed 3 reps last cycle, so I didn't increase the weight. I'll reset now.
Row--stalled as well. I didn't increase the weight for this cycle, so I just assumed that I'd get the reps.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Friday, 11 November

c20w1d2

11/11/11, and I missed paying attention to 11/11/11, 11:11:11. Those darn sick people distract me from the real important things in lift. I even had my alarm set for 11:10:00, so I could be watching the digital watch, but the watch was in my pocket in the changing room, and I was in the OR. Darn. Actually a long, stressful day, and I was OK with being mostly alone in the gym (Imelda was there part of the time). We're going away for the weekend, so I lifted today.

Deadlift
3x200
3x236
9x265

Light Squat
Box squats
3x5x145

Chins
30 total

Lat raises
A few

Had to cut everything short for a dinner with friends.

DL--double progression! Up from 8x255. Rep record, I'm sure.
Box squats--fooled around a lot with set up. My box is a little too high, so I tried to find something to stand on. I have some little boxes the right height, but they have cleats on them (they are intended for the barbell), and there was no good way to walk the bar out onto the boxes, then lift and walk it back. So in the end I just did too-high box squats. Still they take a lot out of you. I still tried to make these speed lifts, but it was very low speed.
Chins--not enough, due to shortened WO.
Lat raises--same

Edited--deadlifts, not squats! I wish I could squat 265 9 times, but not yet!

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Monday, 14 November

c20w1d3

Typical busy Monday at work. Extra time with a nursing student trying to teach. To gym, which was filled with "the boys" and Stephen and Amy all working out. Whatever happened to our "gentleman's agreement" for the boys to workout Tues and Thurs, and Q and I Monday and Wednesday? And eventually, Q even showed up. I warmed up until most had left.

Bench
5x135
5x155
4x175

Light press
7x3x65
10x65

Row
3x10x105 pronated grip
2x10x105 supinated grip

TGUs
0

Bench--even not making my 5 reps, this is still a rep record for me.
TGU--couldn't keep my arm vertical, so therefor couldn't control the weight. Stiff? Tired? Gave up and went home, as time was short anyway.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Wednesday, 16 November

c20w1d4

Half-day, except that I did some extra stuff at the hospital, and didn't get away until about 11. Then home at the computer catching up on work-related stuff. Then some goofing off. Went to gym late to avoid the young guys, but they were just starting. They did most of their work outside, though, only coming in for chins. Q was there. He's actually staying with us this week while his parents are traveling. He's been testing 3-RMs to estimate training maxes to start back into a 5/3/1 routine. He has been growing, and is ahead of some of his old maxes, despite being off training for 6 months.

Squat
5x170
5x195
4x220

G'morning
5x5x130

Chins
5x+15
5x+25
5x+35

Hammer curls
all 25#
8 (10, right hand)
6
5
5
5
5 extra set with left only

Squat--Q said that the bar is uneven most of the time, right end 2-3 inches higher than the left. I sure didn't feel it, but tried to correct it. It got a bit better with heavier weights. He also claimed that the last rep of the last set wasn't quite to parallel, so I didn't count it, although it felt good to me. Even at 4 reps, I'm pretty sure it's a rep record for me.
Chins--rep record
Curls--a long time since I've done these. Surprised how hard they were; I was going to start with 26, and work up from there, but instead I just lost reps each set. Also surprised how much weaker my left arm is than the right. All sets were easy for the right, but near failure on the left. I thought that maybe for a while, extra sets would help the left catch up.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Saturday, 19 November

Day completely off. Spent a couple of hours in the morning taking pictures, then read, blogged, played. To gym alone early, as there is a picnic supper/going away party of one of the families. Hot day, but good breeze.

c20w2d1

Press
3x75
3x90
5x100

Bench
4x7x135
1x8x135

DB BO Row
3x70
3x80
5x90

Planks
4x30sec x BW+35
1x40sec x BW+35

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Monday, 21 November

c20w2d2

Fairly busy, somewhat stressful day at work. Almost 5 when I got to the gym with Q. Bill was there for a while.

Deadlift
3x215
3x252
7x282

Chinups intersetted with light squats and lat raises.
Chinups
BWx 1/2/3/4/5/6/7/6/5/4/3/2/1/5/4/3/2/1/5 (69)
Squat 8x3x155
Lat Raise 5x10x9#

Dead--same number of reps as my 3s day last cycle.
Chins--originally trying to get over 60 reps, but I had to complete the countdown, then a set at the end to see if I could

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Monday, 21 November

c20w2d2

Fairly busy, somewhat stressful day at work. Almost 5 when I got to the gym with Q. Bill was there for a while.

Deadlift
3x215
3x252
7x282

Chinups intersetted with light squats and lat raises.
Chinups
BWx 1/2/3/4/5/6/7/6/5/4/3/2/1/5/4/3/2/1/5 (69)
Squat 8x3x155
Lat Raise 5x10x9#

Dead--same number of reps as my 3s day last cycle.
Chins--originally trying to get over 60 reps, but I had to complete the countdown, then a set at the end to see if I could

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Wednesday, 23 November

c20w2d3

On call last night again after only 1 day off, but by choice so as not to have call on Thanksgiving day, when we are hosting a dinner. Crazy night with lots of phone calls and going in, all over a very strange patient. Not strange patient so much as odd circumstances and events. They always managed to wait to call me until I was just dozing off. How do they do that? Anyway, today was my half-day. I got some paperwork done, but not much else.

Bench
3x145
3x165
2x185

Intersetted light press and row

Press
8x3x65

BB Row, supinated grip
10x82
4x10x102

Bench--believe it or not, this is a rep record for me. I've just seen this lately, that on 5/3/1, you can actually miss a rep but still have a rep max. This can happen on the last set of 5s day or 3s day. So I didn't get my planned reps, but it's still better than I have done before, so it's still progress. I'm still going for a PR single next week!
Press--done for speed. It would be really easy to just drift with this, and not put effort into it, since 65 is easy. Tried to keep each lift fast.
Row--a bit hard.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Monday, 28 November

c20w3d1

Long day at work, and a music practice after (fun). Got to the gym after Bill, who was finishing up. Otherwise by myself.

Press
5x85
3x95
3x105

Bench
10/10/10/9/10x125

DB Row
5x75
3x85
3x95

That's all I had.

Press--newly reset. Not a record by any means.
Bench--close to failure on all but the first couple of sets
Row--not bad. Also a small reset.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan