Sleep:6
Diet: Poor (not enough food or water)
Box Squat
135x8
185x6
205x5
215x5
225x5
Front Squat
135x5
145x5
155x5
Bacward Stepping Lunge
95x5 (each leg)
105x5 (each leg)
115x5 (each leg)
Jerk
115x5
135x5
135x3
DB Flat Bench
65x6
70x5
75x5
I took 3 days off because my body requested it, and my schedule didn't like fitting in the gym. It was a good thing, even though I physically felt like dirt all day. Tired with stomach cramps. Had I felt better, and ate well I think I could have done 80lbs on bench at least once, and finished the last set of Jerks.
It's been a long week
Erick's Log
Moderators: Ironman, Jungledoc, parth, stuward
Sleep: Good, deep 8+
Diet: eh, okay, not a lot of calories though
Deadlift:
135x8
185x8
225x6
245x5
265x5
285x5
I think it is time to move up my working sets to 255, 275, 295, but I'm not sure if I should make my jump between warm up and work @ 185 to 235, or from 225 to 255. I've got some pondering to do. Any suggestions?
Chins:
3x6
I think I'm ready to add 10 lbs, and rather than gain the weight, ha ha, I think I'm ready to weight weight my chins. So I think I'll grab a dumbbell between my heels rather than use the weight belt for 10lbs. That would just look silly I think, but hey you gotta start somewhere…
Bent Over Rows DB:
65x5
70x5
75x5
Should have done 70, 75, 80 I think.
Give the workout a 7. My abductors were angry with me doing deads today after lunges yesterday, and my glutes were barking too. It was great, but tomorrow is certainly an off day, got a honey-do list that needs attention if I want to keep the wife smiling.
Diet: eh, okay, not a lot of calories though
Deadlift:
135x8
185x8
225x6
245x5
265x5
285x5
I think it is time to move up my working sets to 255, 275, 295, but I'm not sure if I should make my jump between warm up and work @ 185 to 235, or from 225 to 255. I've got some pondering to do. Any suggestions?
Chins:
3x6
I think I'm ready to add 10 lbs, and rather than gain the weight, ha ha, I think I'm ready to weight weight my chins. So I think I'll grab a dumbbell between my heels rather than use the weight belt for 10lbs. That would just look silly I think, but hey you gotta start somewhere…
Bent Over Rows DB:
65x5
70x5
75x5
Should have done 70, 75, 80 I think.
Give the workout a 7. My abductors were angry with me doing deads today after lunges yesterday, and my glutes were barking too. It was great, but tomorrow is certainly an off day, got a honey-do list that needs attention if I want to keep the wife smiling.
Sleep: 6 hours, interrupted
Diet: poor & not enough water
Box Squat:
135x8
185x6
205x5
225x5
245x2
DB Bench Press
50'sx8
65x5
70x5
75x5
Military
40x5
45x5
50x4
Give the workout a 5. I still had some serious DOMS from Friday & Saturday. So I figure that is why I bailed on the squat. I should have been able to get at least one more rep. When I lifted in college I never hit my PC or legs this much, so I think they are starting to get angry with me. Can't bring myself to consider dropping Squats or Deadlift though, even for a week.
Diet: poor & not enough water
Box Squat:
135x8
185x6
205x5
225x5
245x2
DB Bench Press
50'sx8
65x5
70x5
75x5
Military
40x5
45x5
50x4
Give the workout a 5. I still had some serious DOMS from Friday & Saturday. So I figure that is why I bailed on the squat. I should have been able to get at least one more rep. When I lifted in college I never hit my PC or legs this much, so I think they are starting to get angry with me. Can't bring myself to consider dropping Squats or Deadlift though, even for a week.
Sleep: about 10 (SWWWWEEEEEETTTTT)
Diet: Decent, could have had more calories and water
Box Squat
135x a lot
165x8
195x5
225x5
235x5
Felt weaker on 195 than 225, probably need more warmup.
Front Squat
135x5
145x5
Just for fun. I'm still contemplating doing these more regularly, as in putting effort into them.
Jerk
85x5 (held up on the last rep)
105x5 (Held up on the last rep)
135x5 (held up on the last rep)
I was feeling like these weights weren't heavy enough, so I was holding the last rep up until I really started to tremble and had massive lactic buildup. I don't know if this was productive, but it was fun, until my hands went numb on 135.
Flat DB Bench
70x5
75x5
80x5
Pretty happy about all five with 80. There is no way I could have gotten 6, and my form was sloppy on the 5th. I'm gonna stay at 80's for awhile, at least one or two more push days at least.
Give the workout a 8 of 10, even though I felt like it was gonna be awful when I walked in. Pretty pumped about the 80's on bench, but it still doesn't compare to 315 deadlift. God I'm still worked up over that 315…
Diet: Decent, could have had more calories and water
Box Squat
135x a lot
165x8
195x5
225x5
235x5
Felt weaker on 195 than 225, probably need more warmup.
Front Squat
135x5
145x5
Just for fun. I'm still contemplating doing these more regularly, as in putting effort into them.
Jerk
85x5 (held up on the last rep)
105x5 (Held up on the last rep)
135x5 (held up on the last rep)
I was feeling like these weights weren't heavy enough, so I was holding the last rep up until I really started to tremble and had massive lactic buildup. I don't know if this was productive, but it was fun, until my hands went numb on 135.
Flat DB Bench
70x5
75x5
80x5
Pretty happy about all five with 80. There is no way I could have gotten 6, and my form was sloppy on the 5th. I'm gonna stay at 80's for awhile, at least one or two more push days at least.
Give the workout a 8 of 10, even though I felt like it was gonna be awful when I walked in. Pretty pumped about the 80's on bench, but it still doesn't compare to 315 deadlift. God I'm still worked up over that 315…
Sleep: sound 7
Diet: On par, okay
Deadlift
135xa lot
185x8
235x6
255x5
275x5
295x5
4Th and 5th rep were still a bit heavy, but my form was about 100x better today. Think I'll stay here one more time around. I'm do to DL again around thursday or Saturday. I'll see then & maybe do some singles.
Shrugs
225x8
235x7
245x6
I wish I could grip the bar for longer. I wouldn't mind some giant, nasty, overgrown traps.
Chins
3x5
Way to busy to weight my chins with 10lbs today. I'll work up the nerve eventually.
DB Rows
75x5
80x5
85x5
Give the work out a 6. My forearms are spent, i couldn't grip a lollipop right now. Mt callouses burn like a son of a gun. It's great.
Diet: On par, okay
Deadlift
135xa lot
185x8
235x6
255x5
275x5
295x5
4Th and 5th rep were still a bit heavy, but my form was about 100x better today. Think I'll stay here one more time around. I'm do to DL again around thursday or Saturday. I'll see then & maybe do some singles.
Shrugs
225x8
235x7
245x6
I wish I could grip the bar for longer. I wouldn't mind some giant, nasty, overgrown traps.
Chins
3x5
Way to busy to weight my chins with 10lbs today. I'll work up the nerve eventually.
DB Rows
75x5
80x5
85x5
Give the work out a 6. My forearms are spent, i couldn't grip a lollipop right now. Mt callouses burn like a son of a gun. It's great.
Sleep: 6, and sound as can be
diet: fair to good
Box Squat:
135xA lot
135x5
185x6
225x5
235x5
245x5
Good stuff, felt wiped out and tired afterward.
Jerk
115x5
(set of 12 military press with 35lbs DB)
135x5
145x5 (may have been 155, don't remember.)
BB Bench
135x5
155x5
165x5
Give the WO a 5. Nothing special, nothing particularly bad. I am not comfortable with BB bench, I think my 5RM is around 168~170, but i don't want to get pined. My form seems pretty solid, both sides going up at the same rate etc. I hate being so weak in my upper body, god I hate it.
diet: fair to good
Box Squat:
135xA lot
135x5
185x6
225x5
235x5
245x5
Good stuff, felt wiped out and tired afterward.
Jerk
115x5
(set of 12 military press with 35lbs DB)
135x5
145x5 (may have been 155, don't remember.)
BB Bench
135x5
155x5
165x5
Give the WO a 5. Nothing special, nothing particularly bad. I am not comfortable with BB bench, I think my 5RM is around 168~170, but i don't want to get pined. My form seems pretty solid, both sides going up at the same rate etc. I hate being so weak in my upper body, god I hate it.
Sleep: 8 ish, not to sound
diet: weak
stress: HIGH
DL
135X ALOT
185X10
225X8
255X5
275X4
295X3
I felt awful. I was tired and dehydrated. My grip was ultra weak.
Shrugs
225x8
245x8
255x8
My grip was awful, i had to deload after every 3rd rep and regrip the bar.
Chins
3x5 BW+10
The only highlight of my day
T-Bar rows
90x5
95x5
100x5
Give the workout a 2, my A game is escaping me lately.
diet: weak
stress: HIGH
DL
135X ALOT
185X10
225X8
255X5
275X4
295X3
I felt awful. I was tired and dehydrated. My grip was ultra weak.
Shrugs
225x8
245x8
255x8
My grip was awful, i had to deload after every 3rd rep and regrip the bar.
Chins
3x5 BW+10
The only highlight of my day
T-Bar rows
90x5
95x5
100x5
Give the workout a 2, my A game is escaping me lately.
Sleep: 6 I think
Diet: WOW... I'll get to that
Box Squat
135xa lot
185x8
225x5
235x5
245x5
265x1
275x1 (might have been 285, I need to bring a pen with me.) Either way that's 1.5 my bodyweight... Yes sir, feels good.
BB Military
95x6
105x5
115x5
Flat BB Bench
135x6
145x5
165x2
Ran out of gas, I mean I just couldn't lift anything anymore. My mind was saying "go go go", but my body was like, "okay I'm done." So weird.
Okay, so here is the thing. I had a crappy workout on Saturday, and I walked out of there unable to grip my steering wheel. Well I figured out why. The bar I was DL'ing with doesn't rotate on the end. So instead of the just the weights spinning when I pulled, the whole bar did, and keeping it under control was taxing on my arms.
And sense Saturday I have been hungry like it was nobodies business. Even when I'm eating, I'm getting hungrier. I have been eating like a horse sense Saturday at 2 pm. Shoot I would eat a horse if you put it in front of me. Been trying to eat clean, but I don't really care, I'm starving over here. I got some funny looks at lunch today at work. Two sandwiches & carrots will do that.
Diet: WOW... I'll get to that
Box Squat
135xa lot
185x8
225x5
235x5
245x5
265x1
275x1 (might have been 285, I need to bring a pen with me.) Either way that's 1.5 my bodyweight... Yes sir, feels good.
BB Military
95x6
105x5
115x5
Flat BB Bench
135x6
145x5
165x2
Ran out of gas, I mean I just couldn't lift anything anymore. My mind was saying "go go go", but my body was like, "okay I'm done." So weird.
Okay, so here is the thing. I had a crappy workout on Saturday, and I walked out of there unable to grip my steering wheel. Well I figured out why. The bar I was DL'ing with doesn't rotate on the end. So instead of the just the weights spinning when I pulled, the whole bar did, and keeping it under control was taxing on my arms.
And sense Saturday I have been hungry like it was nobodies business. Even when I'm eating, I'm getting hungrier. I have been eating like a horse sense Saturday at 2 pm. Shoot I would eat a horse if you put it in front of me. Been trying to eat clean, but I don't really care, I'm starving over here. I got some funny looks at lunch today at work. Two sandwiches & carrots will do that.
Sleep: ?
Diet: a lot of food, but less than yesterday.
Deadlift
135xa lot
185x8ish
225x6
255x5
275x5
295x5 (missed the lockout at the top of the 5th.)
305x1
315x1
325x1
Could I have done 335? Maybe, but wouldn't have been able to lock it out.
Chins
3x5 BW +15lbs
Bent over rows
135x5
155x5
175x5
I cheated like a felon on the last 3 reps thou, but I'm counting them because i want to. Ha ha.
Give it an 8 today. Pretty happy about it all in all. My form goes to pot when i pull singles, but I'm pretty sure I'm not so bad I'm going to hurt myself. I still feel good, just know it's not very technical.
Diet: a lot of food, but less than yesterday.
Deadlift
135xa lot
185x8ish
225x6
255x5
275x5
295x5 (missed the lockout at the top of the 5th.)
305x1
315x1
325x1
Could I have done 335? Maybe, but wouldn't have been able to lock it out.
Chins
3x5 BW +15lbs
Bent over rows
135x5
155x5
175x5
I cheated like a felon on the last 3 reps thou, but I'm counting them because i want to. Ha ha.
Give it an 8 today. Pretty happy about it all in all. My form goes to pot when i pull singles, but I'm pretty sure I'm not so bad I'm going to hurt myself. I still feel good, just know it's not very technical.
Sleep: I think 8ish, not sure
Diet: Good, Solid breakfast and Pre-WO scoop
Box Squat
135xmany
185x8
225x6or7
245x5
255x5
265x5
Had to pull down on the bar pretty hard on the last two reps. This seems to help me for some reason.
Standing DB Press
50x5
55x3
50x5
looks like 55 was too much
Incline Bench
95x8
115x5
135x5
Yes incline still aggravates my left anterior delt. So frustrating dips and inclines bother my shoulders. Gotta keep hammering them.
Give the WO a 7. I had to help some kid that unloaded 275 from a bar one side at a time. He grabbed the empty side before the loaded side crashed to the ground. It was funny, and the poor kid was ashamed of himself. I mean he had just quarter squatted the 275, to end your workout humiliated just stinks.
Diet: Good, Solid breakfast and Pre-WO scoop
Box Squat
135xmany
185x8
225x6or7
245x5
255x5
265x5
Had to pull down on the bar pretty hard on the last two reps. This seems to help me for some reason.
Standing DB Press
50x5
55x3
50x5
looks like 55 was too much
Incline Bench
95x8
115x5
135x5
Yes incline still aggravates my left anterior delt. So frustrating dips and inclines bother my shoulders. Gotta keep hammering them.
Give the WO a 7. I had to help some kid that unloaded 275 from a bar one side at a time. He grabbed the empty side before the loaded side crashed to the ground. It was funny, and the poor kid was ashamed of himself. I mean he had just quarter squatted the 275, to end your workout humiliated just stinks.
sleep: ? a lot but not the best
diet: fair
DL
135xalot
185x8
225x8
255x5
275x5
295x3
After squatting yesterday, I went a bit easy on myself, more on this later...
Shrugs
225x10
245x10
265x8
Chins
5xBW +20
4xBW +20
5xBW +20
Can't say I'm not super happy about my progression here...
BO DB Rows
75x5
80x5
85x5
Give the WO a 7.
So I'm officially never going to judge a Squat Rack Curler again. This fine gentleman today gave me some advice on my deads between our sets. Apparently my ass gets higher with every rep, and I pull with my back the last few reps. Dude knew his stuff too. It was awesome.
But here is the thing, he also said "you can pull a lot more, you're problem is right here," pointing at his temple. This kind of threw me for a loop. I'm happy about it, but upset at the same time. I've officially fallen into the mental trap of limiting myself. (&$(&*&^&*#^&)(#&#$(*&
I've got some work to do...
diet: fair
DL
135xalot
185x8
225x8
255x5
275x5
295x3
After squatting yesterday, I went a bit easy on myself, more on this later...
Shrugs
225x10
245x10
265x8
Chins
5xBW +20
4xBW +20
5xBW +20
Can't say I'm not super happy about my progression here...
BO DB Rows
75x5
80x5
85x5
Give the WO a 7.
So I'm officially never going to judge a Squat Rack Curler again. This fine gentleman today gave me some advice on my deads between our sets. Apparently my ass gets higher with every rep, and I pull with my back the last few reps. Dude knew his stuff too. It was awesome.
But here is the thing, he also said "you can pull a lot more, you're problem is right here," pointing at his temple. This kind of threw me for a loop. I'm happy about it, but upset at the same time. I've officially fallen into the mental trap of limiting myself. (&$(&*&^&*#^&)(#&#$(*&
I've got some work to do...
Sleep: around 10 I believe
diet: poor
DL
135xa lot
185x8
225x6
265x5
285x5
305x3
This is where the diet comes into play i think. Needed more food this morning.
Shrug
245x8
265x8
285x6
SLDL
135x8
185x6
225x6
Chins
5xBW +25
4xBW +25
4xBW +25
DB Rows
85x5
90x4
Gonna have some serious DOMS from SLDL tomorrow. I will have to explain to no less than 4 people why I'm walking funny. It's gonna be sweet.
diet: poor
DL
135xa lot
185x8
225x6
265x5
285x5
305x3
This is where the diet comes into play i think. Needed more food this morning.
Shrug
245x8
265x8
285x6
SLDL
135x8
185x6
225x6
Chins
5xBW +25
4xBW +25
4xBW +25
DB Rows
85x5
90x4
Gonna have some serious DOMS from SLDL tomorrow. I will have to explain to no less than 4 people why I'm walking funny. It's gonna be sweet.