October 11, 2018
Morning BW 180.3
@home
Beltless Squats
235 4@6
245 4@7
255 4@8
265 4@9
265 4@9
265 4@9
SS Bench
197.5 4@7
205 4@8
215 4@9
215 4@9
215 4@9
I’ve been really liking the increased frequency and volume on bench. I imagine I need to start finding the time to press more…or just press since I haven’t been fitting it in. Training time is limited so it is usually the first to go.
I got in an argument with a coworker (don’t know him) when warming up with 225lbs for deadlift. He told me to be quieter and that it was terrible for my back. I told him I know it is loud and will try to keep it quieter, but it was great for my back. He continued to try and educate me and I kept telling him it is great for my back. Really just wanted him to leave me alone. The onsite gym staff came over to me and told me to be quieter. I told her that I’d just work out at home. I also told her that I was under the impression that they were ok with deadlifting since it was addressed in the open forum they had with the staff…looks like they aren’t. \rant
Guess I’ll work out tomorrow.
October 13, 2018
Morning BW 181
@home
CG Bench
170 4@7
177.5 4@8
187.5 4@9
187.5 4@9
187.5 4@9
Rack Pull
295 4@7
310 4@8
325 4@9
325 4@9
325 4@9
October 15, 2018
Morning BW 180.2
@home
Squat
340 1@8 this actually felt like an 8 for once. Felt good.
310 4@8 also felt good to know I had one set this week. I’m excited for deadlift tomorrow.
Bench 1ct
207.5 1@7.5
215 1@8 PR
going for it and felt good
190 4@8
190 4@8.5
185 4@8
185 4@8
October 16, 2018
Morning BW 180.3
@home
Deadlift
420 @8.5 PR
385 4@8.5 or 9
Bench TnG, 3m rest
175 6@7
175 6@7
175 6@8
175 6@9
503 Tempo Squat whoops. I read 503 when they were supposed to be 530 Tempo squats
115 8@7
120 8@8
125 8@9
October 17, 2018
@community gym
Row 16min 3200m
Curls
20 x12
25 x10
30 x8
20 x8
Tri push down
52#? 3x8
October 18, 2018
Morning BW 179.7
@home
SS Bench
202.5 4@7
215 4@8
225 4@9
225 4@9
225 4@9.5
530 Squat
135 4@7
140 4@8
145 4@9
I really think I could have done more weight here, but my right knee felt like someone was stretching the skin/tendons too far over the knee. A weird pain so I took it easy. I imagine it is from sitting all day and potentially a tight hip without warming up the squat appropriately.
October 22, 2018
Morning BW 181.5
@home
Squat
345 1@8 misloaded the bar. Was supposed to be 340
295 5@8
295 5@8
295 5@8
295 5@9 knee feeling weird
My hamstrings feel nice and sore. I imagine it is from a deload week when I potentially didn’t need it, but not sure.
Bench 1ct
217.5 1@8.5 PR
180 5@8
180 5@8
180 5@8
180 5@8
October 23, 2018
Morning BW 180.9
@home
Deadlift
405 1@9
340 5@8
340 5@8
340 5@8
340 5@9.5
TnG Bench 3min rest
177.5 6@7
177.5 6@7
177.5 6@8
177.5 6@8.5
October 25, 2018
Morning BW 178.6
@home
Squat no belt
240 5@7
250 5@8
260 5@9
260 5@9
260 5@9
SS Bench
200 5@8
200 5@8 misload
210 5@9 need to leave house so this is it.
October 26, 2018
Morning BW 180.8
@home
Not feeling hot. Had a headache all day.
Rack Pull Mid Shin
300 5@7
315 5@8
330 5@9
330 5@9 meh head pounding
CG Bench
170 5@7
177.5 5@8
185 5@9
185 5@9
185 5@9
I need to do some chins/rows sometime. Oh and press…
October 29, 2018
Morning BW 181.6
@home
Squat
315 1@6
335 1@7
355 1@9 hmm, I misloaded/misgrooved that rep or I’m still missing RPE with squats
305 5@8.5 hmm
305 5@9.5 can’t get in the groove with form
275 5@8
Bench 1ct
210 1@7.5…little higher than was expecting
215 1@8 ok so the adjustment worked
180 5@8
180 5@8 legs and Tris starting to feel fatigued so 5min rest
180 5@8
180 5@8
Bench went well even though it wasn’t progress.
October 30, 2018
Morning BW 180
@home
Deadlift
405 1@8
425 1@9 PR…but not @8 like I wanted. I thought I was at my knees and started to lock them out rather than keeping my shoulders over the bar.
350 5@8
350 5@8
350 5@
350 5@
Bench TnG
175 6@
175 6@
175 6@
175 6@
175 6@
303 Squat
135 8@6
140 8@7
150 8@9
150 8@9
November 1, 2018
Morning BW 180.8
@home
Beltless Squat
235 5@7 thought this was going to be a warm-up
245 5@8
260 5@9
265 5@9 was able to add 5# and make it truly feel like a 9
265 5@9
SS Bench
200 5@7
210 5@8.5
220 5@9.5
215 5@9
215 5@9
Press TnG
135 1@9 wow been a while lol
95 3x8r
November 2, 2018
Morning BW 180.9
@home
Rack Pull
305 5@7
320 5@8
335 5@9
335 5@9
335 5@9.5
CG Bench
172.5 5@7
180 5@8
187.5 5@9
187.5 5@9.5
185 5@9
November 5, 2018
Morning BW 182.8
@home
Squat
345 1@8 felt like a 7 so went for 360 after watching video
360 1@9 I got on my toes but confident I had a least one more. Pissed I can’t execute with the heavy weight but I guess I need to get used to singles
300 5@8
300 5@8
300 5@8
300 5@8
Bench 1ct
207.5 1@8
220 1@9 PR
175 5@8
175 5@8
175 5@8
175 5@
175 5@
Bench went backwards this week but can’t complain since it has been moving well the past couple
November 6, 2018
Morning BW 181.4
@home
Feelings: recovered with minor fatigue
Training time: 1h45m
Deadlift
410 1@8
430 1@9 PR
360 5@8
360 5@8
360 5@8
360 5@9
Bench TnG
165 6@7
165 6@7
165 6@7
165 6@7
165 6@8
165 6@9
303 Squat
145 8@7
150 8@8
160 8@9
160 8@9
November 7, 2018
Morning BW 179.8
@home
Feelings: back a little fatigued
Training time: 1h20m I don’t know how others are keeping the training time down when I’m only doing 2 movements per session most days
Squat beltless
230 5@7
240 5@8
250 5@9
250 5@9
250 5@9
SS Bench
195 5@7
205 5@8
215 5@9.5
215 4@10 wasn’t tight enough
215 4@9 so wasn’t going to push it for the last rep
November 8, 2018
Morning BW 180.2
@home
Feelings: did not want to train but needed to get the work done before a long weekend.
Rack Pull
295 4@7
310 4@8
325 4@9
325 4@9
325 4@9
CG Bench
160 4@6
170 4@7
180 4@8 thought this was going to be a 9 but felt really good
190 4@9
190 4@9
190 4@9
November 12, 2018
Morning BW 180.5
@home
Feelings: Bit tired from long weekend
Squat
350 1@8 figured I’d stop here even though it felt pretty darn good
305 4@8
305 4@8
305 4@8
Bench TnG
225 1@10 this was surprising given my 220 paused @9 last week
170 8@9
170 8@9
170 8@9
170 8@9