12 Mar 2014
Weight: 188.2 lbs
Finally moving into the new apartment. Living the independent life.
Squats: 3x5xBar + 5x150 + 3x175 + 2x205 + 1x225 + 5x260
Managed to crank out 5 reps going deep into the squat. Rested between 4th and 5th reps on the top set for about 7 seconds, taking big gulps of air in.
Bench: 3x5xBar + 5x75 + 3x95 + 2x115 + 1x135 + 5x150 + 5/5/5/5/4 x 135 *(1)
*
Sort of all over the place with bench. I forgot that I had to deload for today so I performed a single set of 150. Still managed to stall on the last set, hah! Going for 135 again next time around and will be focusing on form.
Rows: 5x135 + 3x135 + 2x135 + 3x3x160
Decided to drop down reps from 5 down to 3. My form and technique is pretty much garbage after the first few reps so I'd like to capitalize on these first few reps rather than delude myself into thinking I can do 5 when I can actually only do 3 reps with good form.
*Accessories:
*Dips: 10/6/4/6/4 (30)
Pull ups: 3/2/1/1/1/1 (10)
Rests between the sets are important, I've found. Pull-ups were lagging behind the dips, I had finished my 30 reps of dips and still had to do 3 reps on the pull ups. These two exercises are performed in alternating fashion.
*Conditioning:
*Intervals: 5 min. + rest @ 3.0spd + sprints @ 6.0-6.5 spd
Calves are no longer suffering severe DOMs after running. My running strides feel much more comfortable and confident.
10 Mar 2014
Weight: 187.4lbs
Made the move to start doing over head presses today. It was certainly very easy, but still worked the upper back on the contraction at the top of the lift.
Squats: 3x5xBar + 5x150 + 3x175 + 2x205 + 1x225 + 5x255
****I was pretty intent on getting 5 reps on the top set. No more stalling! I primed myself to get the 5 reps and focused on getting there no matter what. Whether or not my body responded to this priming or I'm actually just stronger or a bit of both, I'm not entirely sure. In my mind, getting ready for the lift mentally is as much a factor as the actual movement itself.
Press: 5x5xBar
Did empty bar over head presses today. Wobbly for sure. Didn't feel any bothersome pain at the top of the lift.
Deadlift: 5x135 + 3x175 + 2x205 + 1x235 + 5x265 (1)
Not sure how I feel about when I did these. Used alternating grip. Left hand pronated, right hand supinated. I don't think form was there. Forgot to use mental cues to rip the bar off the ground and push my feet through the ground. I'm going to mark this as a stall and do the same weight next time to see if I can pull with better form.
*Accessories:
*Dips: 8/5/5/3/4/2/3 (30)
Wide-Grip Pull-ups: 2/2/2/1/1/2 (10)
Went for 30 total reps on the dips and 10 total reps for the wide grip pull-ups. Dips were a bit better. Still using my right chest a bit more than my left.
*Conditioning:
*Intervals 0.5:0.5 @ 3.0spd / 5.6-5.9 for ~6.00 minutes
Went for a run on the treadmill to do some intervals.
07 Mar 2014
Weight: 187.6 lbs
Went out for a lunch to a BBQ joint with development team at work to celebrate our major software release. Had a platter of pulled pork with a side of bbq beans and cornbread. Super stuffed!
Squats: 3x5xBar + 5x150 + 3x175 + 1x195 + 3x225
Decided not to go for my real target workweight. Was short on time. Will make an attempt at 5x255 come Monday.
Bench: 3x5x10 + 5x75 + 5x95 + 2x115 + 1x135 + 5/4/3/3/3 x 150 (3)
Stalled on the bench again. This is the third time. I will deload 10% for the next bench workout which means I will do 5x5 at 135 lbs.
Rows: 5x135 + 3x135 + 2x135 + 3x5x160 (1)
Not sure if I want to keep increasing the weights on this as I saw myself lifting my torso quite a bit. I'm moving closer towards doing an upright barbell row rather than a strict bent-over barbell row. I'll consider this as a stall. Stalling should not only consider failure to achieve a desired number of reps achieved, but also failure to maintain proper technique and form.
Accessories:
Pull-ups: 2x2 + 6x1
Dips: 3/2/2
Pull-ups weren't bad. Decided to get to 10 reps total. I was able to do 2 sets of 2 reps. The remaining 6 reps were done 1 set at a time. Doing the dips hit my right chest pretty hard. My unbalanced load on the bench- causing me to work the right chest more- carried over to the dips.