Thursday, June 30, 2016

06.30.2016
Back Squat, medium tight light wraps, paused first rep till 225, no belt
45 x 12
135 x 6
225 x 3
275 x 1
295 x 1
315 x 2
325 x 1

Straight Bar Pull Up @187 x 6 x 3

I should have stopped at 315 and done another double. Still, this is a 20-lb jump over my last heavy squat day. Plus my knees are feeling almost 100%. Seems like they just needed time to adapt to squatting. I was able to squat comfortably to 225 without wraps.

Wednesday, June 29, 2016

06.29.2016
Bench Press, touch and go, pausing first rep of warm ups
45 x 12
135 x 6
185 x 3
205 x 2
225 x 1
235 x 2 x 2

Dumbbell Row, supinated, each side 120 x 5 x 2

Strength continues to climb at the rate of about 10-15 lbs per week on the bench. I doubled my workvolume and my power output with 235 lbs from a few days ago, going from two singles to two doubles with similar rest times. Also, row strength rapidly improving. I'm already at the heaviest dumbbells in this gym (and maybe in this county).

Sunday, June 26, 2016

06.26.2016
Bench Press, touch and go
45 x 10
135 x 5
185 x 3
205 x 2
225 x 1
235 x 1 x 2

Back Squat, light wraps, no belt
45 x 12
135 x 6
225 x 3
255 x 3
265 x 3
275 x 3

Kind of disappointed that I couldn't get 235 for a double this time. Had to do two singles instead. But at least I managed to squat 275 for a triple which is the most I've done for a triple on squat since I've been back. I have to keep in mind that these squats were compromised by coming in after bench. So maybe I'm actually good for 295 x 3 fresh.

We drank an awful lot last night.

Friday, June 24, 2016

06.24.2016
Back Squat, light wraps (kept on all session)
45 x 12
135 x 6
225 x 3
275 x 1
295 x 1
315 x 1
DB Supinated Row, pause at top, each side 115 x 6 x 2
Straight-Bar Pull-Up x 5 x 2

I need to squat more often. My knees seem to be getting over the damage they took from the first couple of sessions. Now I need a bit more frequency, even if every other day is only a light/easy day. The squat is feeling too alien each time I get under the bar at once every 6 to 7 days. This was the first time in months I've done 315, but I was hoping to hit it for a double.

Laurie's log: leg machine, machine press, machine row. Deadlifts up to 165 with a back off of 155 x 3. She liked going shoeless. Responded well to "legs" cue to keep her knee extensors in the lift longer.

Thursday, June 23, 2016

06.23.2016
Bench Press, touch and go
45 x 12
135 x 6
185 x 3
205 x 2
225 x 2, 1

A 20-lb jump in weight, but a significant reduction in volume. 205 for a couple doubles then a couple triples last time. Still, it was nice to have 225 in my hands again.

Sunday, June 19, 2016

06.20.2016
Bench Press, touch and go
45 x 10
135 x 5
165 x 3
185 x 2
195 x 2
205 x 2, 2, 3, 3

Deadlift, conventional, no belt
315 x 3
345 x 2
365 x 1
375 x 1

Strength clearly starting to come back. Got two triples with 205 AFTER two doubles, just days after getting only 195 for a couple of triples. Also prior to today, my best deadlift in recent months was only 315 for a few singles. Today I hit singles with 365 and 375. Obviously, I need to be pulling 405 and benching 225 for triples before I start to get comfortable lifting in public again.

Laurie's Log:
Laurie's back was feeling it a bit, so no pulling today. Bench also needs to be reset and machine work added there too. She is machine rowing and leg pressing. The deadlift may be the only barbell movement she does for a while.



Saturday, June 18, 2016

06.19.2016
Back Squat, light wraps, no belt
45 x 12 x 2
135 x 6
185 x 5
225 x 4
255 x 2
275 x 2
285 x 2
295 x 2
Dumbbell Row, each side 110 x 5 x 3
Pull Up, Straight Bar x 5 x 2

We didn't eat before going to the gym. Probably not the best idea. Things felt heavier for both of us than they should.

Dumbbell Rows felt much better for me. Another jump in weight, but weights were handled with more control, I was sad that I only was able to do doubles past warm up weights. But I did go 20 lbs higher than last time. I hope I can move up another 20 lbs again for a double next session and just wrap up with 315.

Laurie's Log:
I wasn't there to supervise Laurie on her first warm ups with bench because I was trying to grab the squat rack. So she warmed up with too much volume and without form cues. So we had to warm up again and she only got to bench 65 for a double then failed on her second attempt at a double. But she did pull 165 for another rep today, making a double with what was her max before. Also she did a different leg press machine and some machine rows.

Tuesday, June 14, 2016

06.14.2016
Bench Press, touch and go
45 x 12
135 x 5
165 x 3
185 x 2
195 x 3, 3
Dumbbell Row 105 x 5/5 x 2

Almost a 10-lb bump on the bench. I could have gotten at least one set of five with the 195, but then I would have been good for only two or three reps on the next set. Still, a nice bump from a couple days ago.

I tried a third set a little too soon and got a shitty first rep (didn't touch) and a second rep that was too hard. Didn't feel like recording officially, but I note it here to say that I got two quality sets and should have stopped.

Gut's going down too. But I'm still about 20% body fat. I need to lose just 5% or 10 lbs. I'm actually a 170-lb lifter right now. Seriously, I'm carrying a spare tire like I never have before because of months of not training and having an unusual access to really rich food.




Saturday, June 11, 2016

Some People Should Leg Press Instead Of Squat

06.11.2016
Bench Press, touch and go
45 x 12
135 x 5
165 x 3
185 x 2, 5, 5

Got that second set of five today. I'm not really any stronger than two days ago. I just knew that last rep was going to be really hard so I attacked it a lot more aggressively and didn't let myself slow down as much at the midpoint, like I did last time.

Friday, June 10, 2016

40-lb Increase In Squat This Week (Post-Layoff Gains)

06.09.2016
Bench Press, touch and go
45 x 10
135 x 5
165 x 4
185 x 3, 5, 4 1/2

06.10.2016
Back Squat, light wraps (worn throughout session)
45 x 10
135 x 5
185 x 3
225 x 1
235 x 3
245 x 3
255 x 3
265 x 3
Deadlift, conventional, no belt 315 x 4

40-lb "jump" on squats :) This is purely neurological, but it felt so good. I'd been so disappointed with the lack of improvement on bench (ONE set with one more rep) that this squat jump was extremely welcome.

Sunday, June 5, 2016

Back At It

06.04.2016
Bench Press, touch and go
45 x 15
135 x 6
165 x 3
185 x 3, 4, 4
Deadlift, conventional, no belt 315 x 2

06.05.2016
Back Squat
45 x 15
135 x 5
185 x 3
205 x 2
225 x 3 x 2
DB Row 90 x 5, 100 x 5 x 2
Pull Up, Hammer Grip x 5 x 2

Bench working weight is 185 and squat is 225. Deadlift working weight is probably 275 based on the way 315 felt. This is awful. I weigh 176 naked most mornings.

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