ExRx.net

Saturday, 21 July

c27w1d3, Squat, PC, Core

Squat
6x45
4x95
2x135
1x175
1x195
1x215
4x3x225

DB Swings
10x40
10x50
10x60
12x60

Weighted Front Planks
5x30secondsx+25lb.

Squat—hard work; struggled to keep form. Maybe I need to dial this back a bit and focus on form. Not dial back too much, I like the progress I've made lately.

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

Monday, 23 July

c27w1d4 Bench Accessory, Heavy Chins, Press, Heavy Row

DB Bench
10x25
8x25
4x10x40

Weighted Chins
BWx1/2
2x+10
1x+25
1x+35
1x+45
1x+55
0x+65
0x+65
1x+55
3x1x+45

Press/DB Row SS

Press
5x45
3x65
1x75
1x85
1x95
1x105
1x105
1x95
1x95
2x95

DB Row
5x35
5x45
3x55
3x65
3x75
4x3x85

DB Bench—I should be emphasizing volume with the accessories, not waving bells around that are too heavy for me.

Chins—Rats for missing the PR at 65. Tried twice.

Press and Rows—OK

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

Friday, 27 July

c27w2d1 Deadlift, Squat Accessory, Grip

Deadlift
8x45
5x95
3x135
2x185
1x225
1x275
5x300
5x305
5x300

Bulgarian Split Squats
10xBW
10xBW+15.5 (single dumbbell)
10xBW+15.5
10xBW

Static Holds
315x10sec
335x3 double-pronated
335x6 hook grip
335x10 alt grip
335x12 hook grip, chalk
335x15 alt grip, chalk

Deads—heavy, but I don't feel like I'm actually stuck yet.

Bulgarians—getting steadier.

Static Holds—playing with grip. Clearly, I can hold on longer with alternate grip than with hook grip. And chalk.

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

Sunday, 29 July

c27w2d2 Bench, Volume Chins, Rows

Bench
8x45
5x95
3x115
2x135
1x135
1x155
1x175
1x185
1x175
1x175
1x175
2x175

Chins
3/5/7/8/5/5/5/4 (42)

Row
Omitted

Bench—not so good these days. I'm thinking I need to bench more often, and with all the interruptions in my schedule lately, I'm only doing it about every 10 days, sometimes less. I just think I need to do it twice par cycle for a while. So on the 4th day, I'm just going to lift heavy, instead of DBs, or other bench accessory lifts.

Chins—OK

Rows—needed to go home.

A friend was in the gym. He's sort of the station "handy-man" and he was looking at the non-functioning treadmill to see if it can be fixed, so I asked him to spot for me. He started talking about how he used to lift in HS, and his coach, etc., etc. His little girl, who was along said something like "you should try it daddy". I talked him out of lifting straight off what I was using for my work set, and spent about a half-hour helping him bench. He commented something like, "with the gym right here, I really don't have an excuse not to exercise." I expressed agreememt.

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

Wednesday, 1 August

c27w2d4 bench, heavy chins, press maintenance, heavy row

Bench
8x45
5x115
2x135
10x135
8x135
8x135

Weighted Chins
BWx1/1/2
2xBW+10
1x +25
1x +35
2x +45
2x +45
2x +45
1+0x +45
1+0x +45

Press
5/3x45
3x65
3x85
3x85

DB Row
5x45
3x65
3x75

Catch-up posting, don't remember enough for comments

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

Saturday, 4 August

c27w3d1, deadlift, squat accessory, grip

Deadlift, SDT
8x45
5x95
3x135
2x185
1x225
1x275
5x305
5x305
5x300

Bulgarian Split Squat
10xBW
10/10/10xBW+17.5
10xBW

Static Hold
315x8seconds, double overhand grip
315x6, DO
315x5, DO
315x15, hook grip
315x20, alt grip

Dead—I still feel that these are OK, but also feel that I'll need to work at lower volume soon. Maybe time to use a new base volume (like2x3) for the SDT, then work back up into some volume again. Still a couple of weeks to think about it.

Bulgarians—I think these are getting better. I think they're important for me to stick with.

Holds—I need to get someone with a stop watch to help me occasionally with these, so I can judge progress. Same weight, same grip, accurately timed; can I hold it longer than before?

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

Monday 6 August

c27w3d2, bench, volume chins, light row

Bench
8x45
5x95
3x115
2x135
1x155
2x175
2x175
2x175
2x175
2x175
3x175

Chins omitted
Row omitted

Bench—Maybe I needed to do a little more in acclimation. These seemed to get easier as I went along.

Started late, very tired, limited time and energy. We are still short-handed at work, and every day goes about 1 1/2 hours longer than what we usually consider a standard work day. Then add in evenings/nights on call. So either I just postpone workouts altogether (which I have to do sometimes) or cut them short.

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

Thursday, 9 August

c27w3d3, squat, PC, core

Squat
8x45
5x95
3x135
2x185
1x205
1x225
2x230
2x230
1x230
1x215
2x205
1x205

Swings omitted
Core omitted

Squat—I felt at the end of the last squat session that I was just on the verge of doing something bad. Form on the working sets was pretty shaky. I don't mind letting form slip a bit on a max test, but I was honest with myself and admitted that it was slipping on set after set. I also started feeling not just tired, but achy and bad at the end of the sets. So for a while I'm going to focus on what I can do with good form. Today, on the 3rd set, first rep, I started slumping forward coming up (my most common form flaw), so that my hips were coming up faster than my shoulders. So I left it there and reduced the weight. At 215 I still tipped forward, so I left it at the 1 rep. At 205, I got 2 good reps on the first set, but sagged again on the second rep of the second set. I was pretty tired by then, and left it at that. Looking back, I wish I had dropped the weight again so that I could have finished with a few reps of perfect form.

Also omitted the accessory lifts for today. See comments from last w/o.

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

Saturday, 11 August

c27w3d4, bench, heavy chins, press maintenance, heavy rows

Bench
8x45
5x95
3x115
10x135
10x135
10x135

Weighted chins
1/2xBW
2xBW+10
1x +25
1x25
1x35
3x45
3x45
3x45
3x25

Press/row superseted
Press
5x45
3x65
1x85
1x95
1x105
1x105
1x105

DB Row
5x45
3x55
1x65
1x75
1x85
1x95
1x95

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

Tuesday, 14 August

c27w4d1, deadlift, squat accessory, grip

Deadlift
8x45
5x95
3x135
2x185
1x225
1x275
5x305
5x305
5x305

Bulgarians omitted
Static Holds omitted

Deadlift—this represents a mini-goal, getting 3 sets of 5 at 305. When I ran Singles Scene last December and January, I was hitting about this as my RM. I have been feeling that the volume has gotten high and the intensity is up there too. I need some time with lower volume. Maybe back to Singles Scene, or maybe just continuing SDT from a base volume of 2x3 or 3x3 or something, and allowing the load to go up. Hmmm….

This was another "get in, get out" days when work ran very late. There are a couple of new teenage boys on the station who want to lift, and I've promised to help them. I may have to do that on my rest days.

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

Thursday, 16 August

c27w4d2 bench, chins, rows

Bench
8x45
5x95
3x115
2x135
1x155
3x175
3x175
3x175
3x175

Chins omitted
Rows omitted

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

Saturday, 18 August

c27w4d3 squat, PC, core

Squat
8x45
5x95
3x135
1x155
3x185
3x185
3x195
1x205
1x215

Swings omitted
Core omitted

Squat—wanted to get in so work, but I felt pretty wasted from DL Thursday. So this a a deload workout, trying to cut load and total volume. Focused on tight form. Felt good.

Spent time today with two new teenage boys who are just starting out.

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

Monday, 27 August

c28w1d1 deadlift, squat accessory, grip

Deadlift—SDT, new base volume, 2x3
8x45
5x95
3x135
3x185
1x225
1x275
1x295
3x310
3x310

Bulgarian Split Squat
BWx10
BW+19x10
BW+10x10
BWx10

Called for time

DL—I like the smaller volume. I think that's the right thing to do for now.

Bulgarians—pretty shaky today.

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

Monday, 27 August

c28w1d1 deadlift, squat accessory, grip

Deadlift—SDT, new base volume, 2x3
8x45
5x95
3x135
3x185
1x225
1x275
1x295
3x310
3x310

Bulgarian Split Squat
BWx10
BW+19x10
BW+10x10
BWx10

Called for time

DL—I like the smaller volume. I think that's the right thing to do for now.

Bulgarians—pretty shaky today.

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

Wednesday, 29 August

c28w1d2 bench, chins, row

Bench
8x45
5x95
3x115
2x135
1x155
3x175
3x175
3x175
4x175

Chin-Ups
1/2/8/8/6/5/6

Row, seated cable
10x40
15/13/13x60

Bench—Felt good today.

Chins—Just trying to crank out a bunch

Row—Just wanted to get them in before supper with friends.

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