Sunday, October 30, 2016

First 315 Bench

10.30.2016
Bench Press, touch and go 
45 x 12
135 x 6
225 x 3
265 x 2
285 x 1
305 x 1
315 x 1
285 x 5

Deadlift, conventional, no belt, hook grip 
405 x 3
445 x 2
475 x 1
500 x 2









Saturday, October 29, 2016

10.29.2016
Back Squat, no belt, thin wraps at 405
45 x 8 x 2
135 x 6
225 x 4
315 x 2
365 x 1
405 x 1
425 x 2

Straight Bar Pull Ups to Chest @ 196 x 7 x 3





Thursday, October 27, 2016

10.27.2016
Bench Press, touch and go
45 x 12 x 2
135 x 6
185 x 4
225 x 2
255 x 1
275 x 1
285 x 1
295 x 1
275 x 5, 4

Dumbbell Row, supinated right/left 150 x 6 x 2


Tuesday, October 25, 2016

10.25.2016
Back Squat, light wraps at 385, no belt
45 x 8 x 2
135 x 6
225 x 4
315 x 2
365 x 1
385 x 1
405 x 1
415 x 2

Straight Bar Pull Up to lower chest @200 x 6 x 3


Sunday, October 23, 2016

10.23.2016
Clean and Press, see below
Straight Bar Pull Up @ 197 x 6
Dumbbell Row, supinated, right and left 150 x 5 x 4

I attempted some cleans and presses today and it just didn't go well. I was too drained from the the max bench session yesterday. I was tired just cleaning 135 and I only pressed it twice. I managed to get it for eight on bench day last time.

Also I tried a few different leg machines just for the hell of it, and they all felt really awkward. I'm not sure I could put up anything impressive on these, despite my ability to high bar squat more than double bodyweight for reps. 

Saturday, October 22, 2016

10.22.2016
Bench Press, touch and go
45 x 12 x 2
135 x 6
185 x 4
225 x 2
255 x 1
275 x 1
285 x 1
290 x 3, 1, 1


Wednesday, October 19, 2016

10.19.2016
Back Squat, no belt, light/loose wraps at 315, light/tight wraps at 395
45 x 16
135 x 8
225 x 4
315 x 2
365 x 1
385 x 1
395 x 1
405 x 2 x 2

Straight Bar Pull Up to lower chest @198 x 9
Deadlift, conventional, hook grip, no belt 445 x 2, 475 x 1, 495 x miss at top (I was really tired.)


Saturday, October 15, 2016

10.15.2016
Bench Press, touch and go
45 x 12 x 2
135 x 6
185 x 4
225 x 2
255 x 1
275 x I
285 x 3. 3, 2, 1 PR

Dumbbell Row, supinated right, left 150 x 5

Thursday, October 13, 2016

10.13.2016
Back Squat, very light wraps at 385
45 x 12 x 2
135 x 6
225 x 3
275 x 2
315 x 1
345 x 1
365 x 1
385 x 2

Straight Bar Pull Up  to Chest @ 196 x 8 x 2

Squat was a PR with the light wraps. Honestly I've been burning  myself out on pauses and heavy doubles on the warmup.

Monday, October 10, 2016

10.10.2016
Bench Press, touch and go, paused first till 225
45 x 12 x 2
135 x 6
185 x 4
225 x 3
245 x 2
265 x 2
275 x 2
285 x 1

Dumbbell Row, supinated, right, left 150 x 5 x 2
Standing Press from Clean 135 x 6, 8

I hurt my right pec and shoulder capsule on the paused 225. I probably should have stopped benching then, but just had to get back to 275. Not even close to surpassing last session.

I did standing presses to test myself and to feel better with a movement I haven't done in months.

Saturday, October 8, 2016

10.08.2016
Back Squat, no belt, paused first rep till 315, light wraps at 365, tighter at 375
45 x 12 x 2
135 x 6
225 x 3
275 x 2
315 x 2
345 x 2
365 x 2
375 x 2

Straight Bar Pull Up to Chest @ 200 x 8

Wednesday, October 5, 2016

10.05.2016
Bench Press, touch and go, paused first two till 225
45 x 12 x 2
135 x 6
185 x 4
225 x 3
245 x 2
255 x 2
265 x 2
275 x 4

Dumbell Row, supinated, right and left  145 x 5 x 2

Weak on the first day back four days ago, but already back close to lifetime highs set three weeks ago.


Sunday, October 2, 2016

10.02.2016
Back Squat, light wraps at 315, no belt, paused first two reps till 315, paused 345
45 x 16
135 x 6
225 x 4
275 x 2
315 x 2
345 x 1
365 x 1
315 x 5, 1

Pull ups, mid-pec to straight bar @195 x 6 x 3

Saturday, October 1, 2016

10.01.2016
Bench Press, touch and go, paused first two reps till 225
45 x 16 x 2
135 x 6
185 x 4
225 x 3
245 x 2
265 x 2
275 x 2
285 x 1

Dumbbell Row, supinated 140 x 5 x 2

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