July 31, 2010

Training log, week 9

Monday:
squat 175 lb 5x5
bench 160 lb 5x5
barbell row 150 5x5
push-ups 35, 16, 12
hanging leg raise 15, 15, 15

Wednesday:
squat 180 lb 5x5
overhead press 105 lb 5, 5, 5, 4 (f), 3 (f)
deadlift 220 lb 2x5
chin-ups 11, 5, 5, 6
prone bridges 45s, 45s, 45s

Friday:
squat 185 lb 5x5
bench 165 lb 5x5
barbell row 155 lb 5x5
dips 24, 16, 12, 16
hanging leg raise 15, 15, 15

Weight (Friday): 190 lb

Notes: Cut most of my rests down to 1m to try and shorten the workouts somewhat.  Failed on overhead presses at 105 lb, planning to just deload to 95 lb on Monday and maybe add some reps (5x6?) to build up shoulder endurance.  Squats are a lot easier this time at 185 lb than they were in week 5.  Deadlifts continue to be challenging but do-able, though I might drop back to the recommended single set, as I'm noticing more stiffness in my back since I added the extra set.  Bench presses are finally starting to get difficult, but I'm managing so far.  Prior to this program, my typical visit to the bench would be a warm-up at 135 lb for 15 reps, then 10 reps at 155 lb, then 5 at 175 lb, sometimes I could do 5 reps at 185 lb, but it was tough.  I'm stronger now than I was then, but it remains to be seen just how much.

Posted by: leoncaruthers at 09:45 AM | No Comments | Add Comment
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July 25, 2010

Training log, week 8

Tuesday:
squat 165 lb 5x5
bench 155 lb 5x5
barbell row 145 lb 5x5
dips 29, 16, 13
hanging leg raise 15, 15, 15

Friday:
squat 170 lb 5x5
overhead press 100 lb 5x5 (!)
deadlift 215 lb 2x5
pull-ups 10, 6, 5, 7
prone bridges 45s, 45s, 45s

Weight (Friday): 191 lb.

Notes:  Finally got to 5x5 on 100lb overhead press.  Had to miss Monday for an all-day meeting, so I opted for Tuesday and Friday weightlifting to get the most possible rest in the week.  Seems to have helped.

Posted by: leoncaruthers at 09:49 PM | No Comments | Add Comment
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July 18, 2010

Training log, week 7

Wednesday:
squat 155 lb 5x5
bench 150 lb 5x5
barbell row 140 lb 5x5
push-ups 36, 19, 15
hanging leg raise 15, 15, 15

Friday:
squat 160 lb 5x5
overhead press 100 lb 5, 5, 5, 4 (failed), 4 (failed)
deadlift 210 lb 2x5
chin-ups 11, 5, 5, 7
prone bridges 45s, 45s, 45s
overhead press 85 lb 2x6

Notes:  Abbreviated workout schedule this week so I could recover from laying floor last Saturday.  Tried again on 100 lb for OH press, and I'm still failing, so one more try and then I deload to 85lb or so.  My assistance-work rep totals seem to have stabilized after a bit of a drop, likely due to greater fatigue from primary exercise.  I may or may not do a full 3 workouts this week.  My Monday and Tuesday work schedules have me tightly constrained.  Might be another W-F week.

Posted by: leoncaruthers at 11:04 PM | No Comments | Add Comment
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July 12, 2010

Training log, week 6

Monday:
squat 185 lb 5x5
overhead press 95 lb 5x5
deadlift 200 lb 1x5
chin-ups 10, 7, 5, 8
prone bridges 45s, 45s, 45s

Wednesday:
squat 190 lb 5x5
bench 145lb 5x5
barbell row 135lb 5x5
dips 25, 15, 10
hanging leg raise 15, 15, 15

Saturday:
squat 200lb x5, x5, x3 (failed), 195lb x5
overhead press 100 lb x5, x5, x5, x4 (failed), x5
deadlift 205 lb 1x5
pull-ups 10, 6, 5
prone bridges 45s, 45s, 45s

Notes:  I screwed up with Saturday's (would have been Friday's) squat number, it should have been 195 lb from the get-go.  In any event, my form is suffering, and bad form leads to joint pain/injury, so it's time to deload that, maybe by as much as 40 lb so I can start coming up fast again and build some power.  My overhead presses are going slower as well, and I caught myself giving a leg boost to a couple of reps, so I'm going to give 100 lb a couple more tries, then deload that if I'm still failing.  I burned out a lot of my bend-over and squat muscles putting in a vinyl floor on Saturday after my workout, so I skipped today's scheduled workout, planning to just do Tuesday and Friday this week.

Posted by: leoncaruthers at 04:50 PM | No Comments | Add Comment
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July 04, 2010

Rest week, Happy Independence Day!

Took this week off to let my joints recover, just realized I'd missed posting to that effect on Friday as planned.

Happy Independence Day!

Posted by: leoncaruthers at 09:51 AM | No Comments | Add Comment
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