11-20
High stress
Squat: 315x3, 310x2, 300x1, 295x3, 300x5x3 (band assisted), 275x5
Bench: 230x5x3, 185x5
Slingshot Bench: 235x5, 240x5x2
Still struggling very hard with squats. 315 is an all-time PR, but it left me totally wrecked. Back at it again next week.
Bench is still progressing very slowly. Another rep this week, another pound next week, and life goes on.
11-22
Deadlift: 395x3x2, 365x5, 315x5
2ct paused squat: 255x5x2, 270x5, 225x5
Weight: 210.5 lbs leaving
11-27
Squat: 315x2x3, 275x5
Bench: 232.5x3
Slingshot Bench: 232.5x5, 245x5, 250x5
Weight: 217 lbs leaving
Ate my way to some real gains on Thanksgiving.
11-29
Deadlift: 400x3x2, 385x3, 365x3
Press: 170x5, 170x2, 170x5
Paused squat: 265x5x3
Weight: 213 lbs
Those deadlifts wiped me out. I thought the drop sets would be easier, but they felt just as hard as the top sets.
I am proud of my OHP. Prouder than any other lift.
12-1
It’s “Don’t Slack December!”
I’m coming up on one year since I started training properly with heavy weights.
Belt-less squat: 275x5x3, 225x5
Incline bench: 210x5x3, 185x5
Paused Deadlift: 265x5x2
Pin press (forehead height): 175x1x2
12-4
Heavy / high stress
Squat: 315x2, 295x4, 295x5x2, 275x5
Bench: 235x5, 235x4x2, 235x5x2 (slingshot)
I feel like I get onto my toes on the first rep of every set of squats and it takes away a lot of energy that could otherwise be used to move weight up and down.
12-6
In my training log from early this year, I logged a deadlift of 205x5 on January 7th. Today I deadlifted 405x3.
Deadlift: 405x3, 405x1x2, 365x3, 315x5x3
OHP: 172.5x3x2, 172.5x1
Something was off about my press today, but I just don’t care because I reached my 4 plate deadlift goal. Pop the champagne corks, let’s celebrate with some paused squats!
12-8
Medium stress/weight
Beltless Squat: 280x5x3, 245x5
Incline press: 212.5x4x3
Paused Deadlift: 275x5x2
Pin Press (collarbone height): 155x4x3
Weight: 215.5 lbs
Holy crap, strict pin presses are stupid hard. I tried pin pressing from nose height last week and my head nearly exploded. This week wasn’t much better.
12-11
Heavy Squats and Benchpress
Squats: 315x1x2, 295x2, 275x5x4
Morning Bench: 235x4, 225x4
Morning Slingshot bench: 235x5
Weight: 214 lbs
Bench press got cut off in the morning because I ran out of time, so I decided to use my lunch break to head back to the gym and see if I could make it more productive.
Lunchtime Bench: 237.5x4x2, 237.5x3
Lunchtime slingshot bench: 240x5
I feel a change in programming coming on starting in January. My squat is struggling again.
12-13
Heavy deadlift and press
Deadlift: 405x3x2. 365x3x3, 315x5
OHP: 170x4x3
Weight: 217.5
I missed lifting on 12-14. I am ashamed.
12-18
Heavy squat and benchpress
Squat: 305x3, 295x3x3, 275x5x4, 250x5
I would give the 305 an RPE 9. I know for sure I couldn’t have recovered and done that again.
Bench: 237.5x4x2, 237.5x3
Slingshot bench: 245x5x2
Weight: 213.5 lbs
Made it back to the gym at lunchtime.
Lunchtime slingshot: 250x4, 245x3x2
I trained twice over my Christmas holiday. Found a gym with $10 per day membership near my in-law’s house. Squatted one day, deadlifted and pressed another.
Changed my training plan a little to try to fit more squat volume in by squatting sets of 3 with timed rest periods of 2 minutes. This way I am able to do more sets and more reps with only a slight reduction in load.
Now, after Blizzard 2018, I returned to the Glorious House of GainzZz for a regularly scheduled workout 1-8
Squat: 280x3x6, 285x3x3, 275x3, 250x3
Bench: 225x3x5
Slingshot Bench: 230x5x3
Rowing machine: 10x30 second intervals
Weight: 213 lbs
Wednesday 1-10
Deadlift: 405x3, 365x3, 315x3
OHP: 160x3x3, 160x1, 155x1
Monday 1-15
Squat: 280x3x5, 285x3x3, 275x5x3, 250x5x3
Incline Bench: 185x5x3
Tuesday 1-16
Paused deadlift: 275x5x3, 295x5
OHP: 160x5x3, 145x5x2
I have done some lifting in the interval, but I will just start new and fresh with 2/2
Paused deadlift: 295x5, 300x5x2
Able to attempt to get myself back on track this week.
2/3
Paused squat: 225x5x2, 230x5x2, 250x5
Bench: 205x3, 210x3, 215x3
Slingshot bench: 230x5x2, 235x5
Weight: 212.5
Tuesday 2-6
Deadlift: 380x3, 365x3, 340x5, 315x5
Pin press (nose height): 135x5, 145x5, 155x4
Weight: 214
Thursday 2-8
Squat: 285x5x3, 275x5x3, 225x5
Incline bench: 195x5x2, 185x5
Friday 2-9
Paused Deadlift: 305x5x2, 275x5
OHP: 150x5, 160x3, 160x5
Monday 2-12
Squat: 295x5x2, 290x5, 275x5, 250x5x2
Incline: 190x5x3, 185x3
Finally catching up the log. Luckily haven’t had to compromise sleep that much, but waking up at 0230 is seriously wearing me down. My wife graciously takes care of things so that I can get to bed at around 1930.
I’m trying a 4 day per week training split, training squat and bench on two days, then deadlift and press the other two. I fear I may be reaching the point where I won’t be able to make weekly progress and will have to move to bi-weekly weight increases. It’s so sad when it has to get complicated.
Tuesday 2-13
Paused deadlift: 315x5x2, 275x5, 250x5
OHP: 160x5x2, 160x4, 140x5
Thursday 2-15
Paused squat: 250x5x4, 225x5
Bench: 225x3x4
Slingshot bench: 225x5, 235x5, 225x5x2
Friday 2-16
Deadlift: 385x5, 250x5x2, 315x5
Pin press (collarbone height): 135x5, 145x3, 135x5
The holiday this week and travel planned this weekend forced me to compress my eight planned lifts for the week into three consecutive days of training. So far, this has sucked.
Tuesday 2/20
Squat: 300x5x3, 275x5x3, 250x5, 225x5
Press: 162.5x4x2, 162.5x3, 145x5x3
Incline Bench: 192.5x5x3, 200x5
Wednesday 2/21
Paused deadlift: 320x5x2
Snatch grip deadlift: 225x5
Paused squat (no belt): 225x5x6
Pin press (collarbone height): 135x5x3
Thursday 2/22
Deadlift: 390x3, 390x1, 365x5x2, 315x5 390 was a real grind and left me tapped out. Planned to complete 5 reps, but the fatigue of paused deadlifts the day before was too much. Should have done bench in the morning and eaten heavily before deadlifting at lunch. Unable to finish benchpress before work. Hopefully complete benching at lunch.
Thursday 2/22
Lunchtime bench: 227.5x5x3
Did some slingshot benching, forgot to write it down, now I can’t remember.
Going to have to return to three day per week lifting. I’m just giving up too much cash spending four mornings per week in the gym.
Monday 2/26
Squat: 305x5x3, 275x5x3, 250x5, 225x5
Paused deadlift: 325x5x2
Snatch grip deadlift: 225x5x2
Bench: 230x5, 230x4x2, 230x3
Slingshot Bench: 245x4x2, 245x3
Concept 2 Rower: 30 second interval x7
AM Weight: 214 lbs
Training is a mess, but its still making me better.
I titled this “Log for Accountability”, then I went and didn’t update it for three weeks. Time to fix that problem.
2/28
Paused Squat: 230x5x6
Pin Press (Collarbone height): 137.5x5x3, 115x5
3/1
Deadlift: 395x3x2, 265x3, 315x5