06 Mar 2014
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.
03 Mar 2014
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
28 Feb 2014
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.