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A strength training journal

Week17 - Day47B - Party

Weight: 188.2 lbs

Busy during lunch so I couldn't head out to the gym, so I decided leave work a bit earlier and go after.  Gym was insanely packed.  I've never seen so many people in a gym at one time.

Squats:  3x5xBar + 5x135 + 3x150 + 2x75 + 1x195 + 1x205 + 1x225 + 3x255 (1)

Couldn't reach 5 reps.  The reps were very controlled going down.  Maybe TOO controlled, as in I was going a bit too slow.  Ideally, movements should try to be done explosively, but I'm too afraid of increasing stress on the knees if I drop too quickly.

Seated Plate Raises:  3x10x25 Seated Lateral Raise: 3x6x15 Seated DB Shrug + Clean + Half Press:  3x6x15

Shortened rest periods between sets made these harder.

Deadlift: 5x135 + 3x165 + 2x185 + 1x205 + 1x225 + 5x260

I'm still progressing pretty well on these.  The jump from the 225 to 260 may be a bit much, so I should probably re-do the poundage on the ramping warm-up sets.

*Accessories: *Dips:  10/8/6 Wide-Grip Pull-ups:  2/1/1

Pull-ups were harder today.  My right shoulder was also not too happy about them.  Dips felt good.  The first set is usually rocky as I try to stabilize my core so I don't swing during the exercise.

Week16 - Day46A - Cantaloupe Island

Weight:  187.6 lbs

Squats were pretty difficult, but I managed to grind out the 5th rep.  Stalled on the bench again today.  Form is pretty inconsistent.  Still unbalanced load- right chest and right arm doing a lot more work.  Jerking a lot on the rows.  Dips weren't bad, a bit wobbly on the form.  Pull ups felt strong on the first reps.  I'm using wide grip on these.  No conditioning.

Squats:  3x5x135 + 5x150 + 3x175 + 2x200 + 1x225 + 5x250


Bench:  3x5x10 + 5x75 + 5x95 + 2x115 + 1x135 + 5/3/5/5/5 x 150 (2)

Rows:  5x135 + 3x135 + 2x135 + 3x5x160

*Accessories: *Dips:  10/7/5 Pull-ups:  3/2/1.5

Week16 - Day45B - Short & Sweet

Weight: 186.0 lbs

Nice and succinct work out.

Squats:  3x5xBar + 5x150 + 3x175 + 2x200 + 1x225 + 4x250 (1)

I'm usually aiming for 5 reps on these.  Couldn't get the last rep out.  First stall at 250.

Seated Plate Raises:  3x10x25 Seated Lateral Raise: 3x6x15 Seated DB Shrug + Clean + Half Press:  3x6x15

A bit more difficult than last time.

Deadlift: 5x135 + 3x165 + 2x185 + 1x205 + 1x225 + 5x255

Strained low back a bit after the first two sets.  The rest of the sets were good.  Top set felt strong, didn't feel like I was rounding the back.  Stance was fairly narrow.  Kept the bar about halfway point on foot.  Having my feet too far forward, I think, has attributed to me rounding my back in the past.  Alternating grip on the top set.

*Accessories: *Dips:  10 Pushups:  2x20 Wide-Grip Pull-ups:  2/2/2

I enjoy these shorter post core lift accessories.

*Conditioning: *Treadmill: 5 minutes - alternating 30 sec. @ 2.8-3.2 spd / 30 sec. @ 5.6-5.9 spd

Didn't know where the stationary bikes were so I hopped on the treadmill again.  Strides felt better.  Increased active intervals speed from 5.5 to between 5.6 and 5.9 speeds.  Still felt pretty comfortable with this, but then again I only ran for about 5 minutes.  Regardless, I enjoy doing intervals much more than steady state running and I think probably healthier for my knees in the long run- less time under impact is always good for me.