Beerdrinker's log

[beerdrinker]

Week 2, Day 3

Squats: 115x5,140x5,170x5,195x5,230x3,170x8

Bench: 100x5,125x5,150x5,175x5,205x3,150x8

Rows: 100x5,125x5,150x5,175x5,205x3,150x8

Weighted situps: 3x8


Once again, mild to moderate pain when I squat, but the weight went up easily. Other lifts went fine.

 

[beerdrinker]

Sunday

My wife had recorded some stretching/pilates type show from FitTV. I did the workout (as best my inflexible ass could) and actually worked up a sweat. I feel pretty good and stretched out. I did some jump squats afterwareds and felt good.

 

[beerdrinker]

Week 3, Day 1

Squat: 115x5,145x5,170x5,200x5,230x5

Bench: 105x5,130x5,155x5,180x5,205x5

Row: 105x5,130x5,155x5,180x5,205x5


Great session today. Little to no pain in squats, and the weight went up quite easy. I held the bar a little lower on my back today, and due to not having so much pain, I widened my stance back up a bit, concentrated on keeping my chest up, and pushing my knees out. Keeping my chest up seems to be key in whether the lift goes well or not. All the lifts went well. Next week I will be back at my starting 5 rep maxes, and I feel like I'll be able to run with some PRs for quite a while after that.

 

[beerdrinker]

Did the pilates/stretching workout again today. I know it sounds , but I love it. I feel so flexible now. I wish I was squatting again today. I also did some wall walkdowns to stretch my hip flexors more. I did some body weight squats and some very light "front squats", not with a bar, but while holding a 25lb plate in front of me, concentrating on keeping my chest up and my back arched. I noticed that if I don't keep my chest way up and my hamstrings engaged, my pelvis wants to curl under at the bottom, and that kills the lift. When I do everything right, the weight comes right up. Amazing.

 

[needtogetaas]

nice bro logs are always good.

 

[Sculelos]

Hmmm, your making me really want to start up a flexibility routine... I guess stretching after lifting will have to do for now though.

 

[beerdrinker]

Week 3, Day 2

Squats: 115X5,145X5,170X5,170X5

OHP: 90x5,105x5,120x5,135x5

Deads: 185x5,225x5,260x5,300x5

Pullups: Not tonight. Maybe later.


Did stretch routine before I started. Squats felt good. No real pain. I have a little strain in my right glute through my hamstring, but it's nothing big. Light squats probably did it some good. Felt it much more during deadlift.

OHP is coming along nicely. I'm already back at my 5 rep max on it because I decided to accelerate the pace from the spreadsheet. That probably means I started too high, but I'm not worried since I will be transitioning into a push press when I can no longer get the bar off my front delts without a little leg drive. That may happen in a couple of weeks from now. Maybe longer, 135x5 went up pretty easy.

Deads. I'm so pissed at my grip. Something has happened to it. My grip failed half way up rep four, and I had to set it down and switch to a mixed grip. I repeated rep four and finished the set. Before my layoff, my grip was so much better. It's really faded. I will have to to some rack holds now. That's worked for me before. I really prefer pulling double overhanded. Took off the Oly shoes for deads and pulled in my socks. Much better for me.

 

[beerdrinker]

Week 3, Day 3

Squats: 115x5,145x5,170x5,200x5,235x3,170x8

Bench: 105x5,130x5,155x5,180x5,210x3,155x8

Rows: 105x5,130x5,155x5,180x5,210x3,155x8


No other assistance work tonight. I need some rest. I will probably do weighted situps, pullups, and rack holds tomorrow if I have time.

Even though I am pretty tired and wasn't ragingly motivated to hit the weights, all lifts went well. Feeling good going into next week.

 

[beerdrinker]

Week 4, Day 1

Squat: 120x5,150x5,175x5,205x5,235x5

Bench: 105x5,135x5,160x5,185x5,210x5

Row: 105x5,135x5,160x5,185x5,210x5

Weighted situps: 12,12,10

Started off with strech workout. Got nice and limber. Did all squats with virtually NO PAIN!!. Finally! I will admit that the final rep was a little hard. Bench and rows went well and with speed. I had a few more reps in me on those, and that's a good thing since I'm back at my starting 5 rep maxes. Next week I start hitting PRs.

Hopefully I will have my order of Amp02 in by Friday. I'm counting on it being as great as everyone says it is. I want to ATTACK those triples on Friday, and I want all the focus and energy I can get for all the PRs to come.

 

[beerdrinker]

Week 4, Day 2

Squats: 120x5,150x5,175x5,175x5

Deads: 190x5,230x5,270x5,305x5

OHP: 95x5,110x5,125x5,140x5

Pullups: bodyweight 3x5

Grip work: Rack holds: 275x10sec, 315x10sec, 345x8secx3


Everything went great. Last rep of the OHP was tough, but I grunted it out.

I figured out that last weeks grip problem on deads was due to doing OHP before them. That's been getting my forearms and wrists tired and stretched out in the rack position. I switched the order this time, and no problems with grip at all. Still am able to pull double overhanded without issue. All the same, I did some grip so that I will stay one step ahead of my deads.