08 May 2015
Squats: 2x5x45 + 1x5x75 + 1x3x115 + 1x2x155 + 3x5x195
Press: 3x5x45 + 1x3x55 + 1x2x65 + 5x3x80
Pullups: 2/2/1.5
Squats were pretty brutal. Grinded out last rep of 2nd set and last 2 reps of 3rd set. Don't think my form is holding up. I feel like I may
be doing a bit of a good morning with my ass going up faster than my shoulders. Definitely felt it in the lower back. I didn't miss a rep this
time because I rested plenty between the sets. Around 4 minutes for the first rest period and maybe 3.5 minutes to 4 on the second rest period
Thinking of belting up on the last set moving forward. Thinking whether or not to go up to 200 or 197.5. Will need to pick up fractional plates
if I go up by 2.5.
Press was really damn strong today. Brought my elbows forward and made sure to keep my wrist in line with the forearm to prevent the bar from
rolling back. It was really easy to push the bar up.
Just chowed down a meaty 1/2 lb double cheese burger from Wendy's. I completely did not expect to be getting the 1/2 lb burger. Ended up getting
3. Still have the other two waiting. Sloshed down the hefty burger with some whole milk. About 2-3 cups.
06 May 2015
Squats: 2x5x45 + 1x5x75 + 1x3x110 + 1x2x150 + 5/4/5 x 190
Bench: 2x5x45 + 1x5x65 + 1x3x85 + 1x2x110 + 3x5x125
Deadlift: 2x5x80 + 1x5x125 + 1x2x175 + 1x5x210
Squat form was pretty good. Definitely "busted a nut", as Mark Rippetoe puts it, on that last few reps. I didn't manage to get the 5 reps on the second set.
First time I squatted with safety pins. It felt like I didn't have a lot of room and I couldn't get full ROM on the squat (hip joint below patella), but
testing with an empty bar between 1st and 2nd set, I was able to easily get into the proper bottom squat position with the bar a good 2 inches above the pins.
I want to attribute the failed set on inadequate rest period as well as lack of sleep. I was very groggy and sleepy this morning. Will continue and go forward
to 195lbs and see what happens.
Bench press was good today. Very stable, felt the bar at the base of my palm, no rolling of the wrists. Index finger was on the knurling, so grip was a bit wider
than usual. Setup feet under me, then lifted chest to arch lower back and squeeze shoulder blades together. Didn't tuck elbow as much and instead focused on getting
full ROM, dropping the bar as low as I can, maybe an inch above chest. Right triceps burned on the last reps of the last set.
Early deadlift reps, felt a lot of lower back involvement instead of hamstrings. Narrowed stance a bit and narrowed grip. This seemed to help with supporting the trunk
more. 210 wasn't bad!
04 May 2015
Weight: 186.3
Squats: 2x5x45 + 1x5x70 + 1x3x110 + 1x2x145 + 3x5x185
Press: 3x5x45 + 1x3x50 + 1x2x60 + 3/3/3/4/3 x 75
Chinups: 2.5/1.5/0.5
Squats were grinders. Going to drop down to 5lb increments moving forward.
Presses were pretty tough as well, accidentally did 4 reps on the 4th set instead of 3. I'm at 75lbs and the lift is already getting
real tough. But, with the lower rep target for each set, I think I can milk the 5lb increments a bit longer. We'll see how the 80lb
feels on Friday.
Chinups weren't bad. I think I need to get full range of motion, I don't think I'm getting my chin above the bar.