Lane's Log

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41

Sat 4/28/2018, The Bridge w8, d5

  1. DL w/belt: (1@8, 3@9x1) 135x5

225x5
315x2
365x1 (belt, rg forward)
405x1
445x1 @10 (+10, strapped)
385x3 @9

The bar was smooth/no knurl, also no chalk available, therefore I strapped. The deadlift not feeling great.

  1. BP 1cp: (1@8, 3@9x1) Started with Bench because of avaliability 45x5 tng

95x5 tng
135x3 (1cp forward)
165x1
185x1
205x1
215x1@8
205x4@9 (did extra rep)

Right shoulder was sore, but no sharp pain! YAY

  1. Squat, no belt****: (6@6, 6@7, 6@8x2) 45x5

135x5
225x6 @6
245x6 @7 (+20 lb)
255x6 @8 / 6@8 (+10 lb)

42

Tues 5/1/2018, B2 W2 D1

  1. Squat w/ belt: (1@8, 5@8x3) 45x5/5

135x5
225x2
275x1 (belt here forward)
305x1
340x1 @8!
300x5 @8.5
285x5 @8/ 5@8

  1. 1ct BP: (1@8, 5@8x3) 45x8 (tng)

95x5 (tng)
135x3 (1ct)
165x1
185x1 (R shoulder sore)
205x1 (ww)
220x1 @9.5
180x5 @8/ 5@8 / 5@8.5

Right shoulder still sore, however I’m glad the sharp pain has stopped.

  1. Rack Pulls mid shin: (5@7, 5@8, 5@9x2) 135x5

225x5
315x3
365x5 @8
405x5 @9/ 5@9

Kindof skipped the @7 set, opps.

43

Thurs 5/3/2018, B2 W2 D3

  1. SSB: (5@7, 5@8, 5@9x2) 45x5 normal bar

65x5 (SSB bar I used weighs 65 lb)
155x5
205x5 @7 (I’m not great at rating lower RPE 6-7, so I made a large jump)
245x5 @9/ 5@9
225x5 @8 (backed weight off to get prescribed volume)

This is my first time doing these. They really force you to stay vertical. I had to take a wider stance because my elbows would hit my legs. I also may have been going too deep. I noticed that since I’m more upright my rebound was more off my abductors than my hamstrings; they are mildly sore the today.

  1. Press w/belt: (1@8, 5@8x3) 45x8

75x5
95x3
125x1 (belt and ww)
145x1 (higher than usual last warmup set)
165x1 @8.5 (New 1RM PR!)
140x5 @8/ 5@8.5 / 4@10 MISS / 1 (after short rest)

Probably should have drop weight 5lb once RPE started to climb 2nd set. I may have just pushed it away from me; missing on bad form.

  1. Rows: (10@7, 10@8, 10@9x2) 135x10

185x10 @8
205x10 @9/ 10@9

Kind of skipped the @7 set, opps. Again…

44

Fri 5/4/2018, B2 W2 GPP

  1. Chin ups 7min AMRAP 0x40 reps (PR)
  2. Abs 7min Planks: 30,30,30,30,20,20,20,20 = 3:20 (PR)
  3. 30min SS cardio @6 4.0 deg incline, 3.3-3.5 mph
45

Sat 5/5/2018, B2 W2 D5

  1. DL w/belt: (1@8, 5@8x3) 135x5

225x5
315x2
365x1 (belt, rg forward)
405x1
435x1 @9 (-10 from last week @10)
365x5 @8 / 5@9 (drop back)
345x5 @8
​​​​​​​

  1. Floor Press: (5@7,5@8,5@9x2) 45x10

95x5
135x5 @7
155x5 @8
165x5 @9/ 5@9

First time doing exercise. I don’t know if I was supposed to be able to do more weight on this than BP. Right shoulder was sore-painful on this.

  1. Leg Press****: (10@7, 10@8, 10@9x2) 4Px10

6Px10
8Px10 @7
10Px10 @8
11Px10 @8
12Px10 @9

  1. Bonus Ar****ms - Tri push downs ​​​​​​​110x12/12/12

Ran out of time to do bonus curls.

46

Tues 5/8/2018, B2 W3 D1

  1. Squat w/ belt: (1@8, 5@8x4) 45x8/5

135x5
225x3
275x1 (belt here forward) Slow
300x1
325x1 (approaching 8)
345x1 @9-9.5 1RM PR
290x4* @9 Stopped
275x5 @8/ 5@8 (may have done a 3rd)
Overshot RPE, knew it was coming, wanted the PR…

  1. 1ct BP: (1@8, 5@8x4) 45x8

95x5
135x5
165x1
185x1 (R shoulder sore)
205x1 (ww)
225x1 @8.5
190x5 @8/ 5@8 / 5@8.5 / 5@9 (+10 lbs)

Right shoulder has an ache, but no sharp pain

  1. Rack Pulls mid shin: (5@7, 5@8, 5@9x3) 135x5

225x5
315x5 @7
365x5 @8
415x3 @9 (back starting rounding)
365x5 @8 (may have done a 2nd set here)

47

Thurs 5/10/2018, B2 W3 D3

  1. SSB: (5@7, 5@8, 5@9x3) 65x5

155x5
215x5 @7 (+10)
230x5 @8
250x5 @8.5
255x5 @9
240x5 @8.5

  1. Press w/belt: (1@8, 5@8x3) 45x5

75x5
95x3
125x1 (belt and ww)
155x1 @7.5
170x1 @10 ** 1RM PR ** (heels may have left ground)
140x4 Miss 5th, got out in front, short rest after @10 single
135x5 @8 / 5@8.5 / 5@9

Again, like yesterday, I wanted the new PR. Probably not the best idea to let the RPE overshoot.

  1. **Rows: (10@7, 10@8, 10@9x3)**155x10 @7

190x10 @8
210x10 @9
190x10 @9
180x10 @9

48

Fri 5/4/2018, B2 W3 D4 GPP, Base

  1. Chin ups 7min AMRAP 0x40 reps (tied PR)
  2. Abs 7min Planks: 30,30,30,30,30,30,20,20 = 3:40 (PR)
  3. Arms bonus work Ez curls: 60x12, 70x12/12

Tri PD: 70x12/12/12

  1. 30min SS cardio @6 4.0 deg incline, 3.4 mph, 1.7 miles
49

Sat 5/12/2018, B2 W3 D5

  1. DL w/belt: (1@8, 5@8x4) 135x5 HOOK

225x5 H
315x2 H
365x1 (belt fwd) H
405x1 H
440x1 @8.5 (1eRM 468)
375x5 @9
355x5 @8 / 5@9 - good enough -

Did hook grip on all sets for first time! Hands hurt a lot following. Decided to forgo the last prescribed set.

  1. Floor Press: (5@7,5@8,5@9x3) 45x8

95x5
135x5
165x5
185x5 @7 (+50 lb!)
195x5 @8 (+40 lb!)
205x5 @9/ 5x8? (+40 lb!)
215x5 @9.5 (+50lb!)

Right shoulder felt so much better that I was able to make a huge jump on this exercise from last week!

  1. Leg Press****: (10@7, 10@8, 10@9x3) 6Px10

8Px10 @7
10Px10 @8
12Px10 @9 / 10@9/ 10@9

This really hits the quads!