## Johnny's Log

**Moderators:** Ironman, Jungledoc, ianjay, stuward

Workout A

Squat

44 x 5

132 x 5

220 x 3

264 x 1

286 x 1

313.5 x 5

313.5 x 5

313.5 x 5

Next's 319lb.

Bench Press

44 x 10

88 x 5

132 x 3

154 x 1

170.5 x 4

170.5 x 4

170.5 x 3

Each step of progression is very hard.

Deadlift

132 x 5

220 x 3

264 x 1

280.5 x 3

Superrr heavy.

Lying Triceps Extension

71.5 x 13

71.5 x 11

More than 12 reps; I'll try 77lb next time.

Curl

66 x 12

66 x 10

68min

Workout B

Squat

44 x 5

132 x 5

220 x 3

264 x 1

286 x 1

319 x 5

319 x 5

319 x 5

Next's 324.5lb.

Press

44 x 5

88 x 3

110 x 1

132 x 5

132 x 4

132 x 3

Every rep was heavy. My body was shaken and tend to lean to the right side (I am right-handed). I can feel that I used more strength from my right arm than the left. I'll back off to 121lb next time.

Row

88 x 7

132 x 3

154 x 7

154 x 7

154 x 7

Next 's 159.5lb.

Chin-up

BW x 6

BW x 6

BW x 4

Sit up

22 x 20

44 x 12

Leg-hip Raise

0 x 12

0 x 10

64min

Workout A

Squat

44 x 5

132 x 5

220 x 3

264 x 1

308 x 1

324.5 x 5

324.5 x 4

324.5 x 3

Bench Press

44 x 10

88 x 5

132 x 3

154 x 1

170.5 x 4

170.5 x 3

170.5 x 3

Poor.

Deadlift

132 x 5

220 x 3

264 x 1

280.5 x 5

My fingers ached. Next's 286lb.

Lying Triceps Extension

77 x 10

77 x 10

Curl

66 x 13

66 x 10

Next's 71.5lb.

63min

Yesterday I met my friend that I haven't seen for couple of months. She told me that I'm look 'bigger and chubbier'. I like the first comment, but chubbier? maybe I eat too much, haha. I'm still wearing my belt using the same hole though.

Workout B

Squat

44 x 5

132 x 5

220 x 3

264 x 1

308 x 1

324.5 x 5

324.5 x 5

324.5 x 3

Press

44 x 5

88 x 3

110 x 1

121 x 5

121 x 5

121 x 5

Back-off period#1.

Row

88 x 7

132 x 3

159.5 x 7

159.5 x 7

159.5 x 7

Next 's 165lb.

Pull-up

BW x 3

BW x 3

BW x 3

Sit up

22 x 20

44 x 12

Leg-hip Raise

0 x 15

0 x 11

66min

I'll definitely(?) go swimming tomorrow. My planning equals procrastination.

Workout A

Squat

44 x 5

132 x 5

220 x 3

264 x 1

308 x 1

324.5 x 5

324.5 x 5

324.5 x 3

This is harder than it's all ever been.

Bench Press

44 x 10

88 x 5

132 x 3

154 x 1

170.5 x 5

170.5 x 5

170.5 x 5

A progress! I'm so glad. Next's 176lb, that's about my weight now.

Deadlift

132 x 5

220 x 3

264 x 1

286 x 3

The 4th rep was failed attempt. I managed to pull the barbell from the floor but could not stand up straight.

Lying Triceps Extension

77 x 11

77 x 10

Curl

71.5 x 9

71.5 x 7

66min

I always use a double-overhand grip in deadlift. It's stated in SS that I(novice) should be able to deadlift with a double-overhand grip (for a few months). Although I know really know the missing reps come from my grip or not, I think it is time now to change to use an alternate grip in thew work set. Any comment?

Workout B

Squat

44 x 5

132 x 5

220 x 3

264 x 1

308 x 1

324.5 x 5

324.5 x 5

324.5 x 5

Next 330lb.

Press

44 x 5

88 x 3

110 x 1

126.5 x 5

126.5 x 5

126.5 x 5

Back-off period#2.

Row

88 x 7

132 x 3

154 x 1

165 x 6

165 x 6

165 x 5

Chin-up

BW x 5

BW x 5

BW x 4.5

Sit up

22 x 20

44 x 12

Leg-hip Raise

0 x 15

0 x 10

67min

Workout A

Squat

44 x 5

132 x 5

220 x 3

264 x 1

308 x 1

330 x 5

330 x 4

330 x 3

Bench Press

44 x 10

88 x 5

132 x 3

154 x 1

176 x 5

176 x 4

176 x 3

Deadlift

132 x 5

220 x 3

264 x 1

286 x 5

Next's 291.5lb. Changing to use an alternate grip doesn't seem to help much, still feel that it's heavy like hell.

Lying Triceps Extension

77 x 11

77 x 10

Curl

71.5 x 10

71.5 x 8

61min

Workout A

Squat

44 x 5

132 x 5

220 x 3

264 x 1

308 x 1

330 x 5

330 x 5

330 x 3

The squats felt even harder than the last time.

Bench Press

44 x 10

88 x 5

132 x 3

154 x 1

176 x 5

176 x 5

176 x 3.5

154 x 4

Added 1 back-off set.

Deadlift

132 x 5

220 x 3

264 x 1

291.5 x 5

Nice, next's 297lb. I forgot to wear the belt in the work set. Unexpectedly, I was able to complete the set.

Lying Triceps Extension

77 x 12

77 x 9

Curl

71.5 x 11

71.5 x 8

62min

Workout B

Squat

44 x 5

132 x 5

220 x 3

264 x 1

308 x 1

330 x 5

330 x 5

330 x 5

A progress! next's 335.5lb.

Press

44 x 5

88 x 3

110 x 1

121 x 1

132 x 5

132 x 5

132 x 4

Again.

Row

88 x 7

132 x 3

154 x 1

165 x 7

165 x 7

165 x 6

Chin-up

BW x 5

BW x 5

BW x 4

Sit up

33 x 20

44 x 12

Leg-hip Raise

0 x 17

0 x 10

70min

Workout A

Squat

044 x 5

132 x 5

220 x 3

264 x 1

308 x 1

335.5 x 5

335.5 x 4

335.5 x 3

Bench Press

044 x 10

088 x 5

132 x 3

154 x 1

176 x 5

176 x 4

176 x 3

Worse than the last time.

Deadlift

132 x 5

220 x 3

264 x 1

297 x 5

My fingers ached. Next's 302.5lb.

Lying Triceps Extension

77 x 12

77 x 10

Curl

71.5 x 11

71.5 x 9

62min

Workout B

Squat

044 x 5

132 x 5

220 x 3

264 x 1

308 x 1

335.5 x 5

335.5 x 5

335.5 x 3

Press

044 x 5

088 x 3

110 x 1

121 x 1

132 x 5

132 x 4

132 x 3

110 x 4

Worse than the last time. Added one back-off set.

Row

88 x 7

132 x 3

154 x 1

165 x 6

165 x 7

165 x 6

Pull-up

BW x 3

BW x 2.9

BW x 2

The pull/chin-ups are getting worse.

Sit up

33 x 20

44 x 12

Leg-hip Raise

0 x 17

0 x 10

71min