Beerdrinker's log

[beerdrinker]

Week 4, Day 3

Squats: 120x5,150x5x175x5,205x5,242.5x3,175x8

Bench: 105x5,135x5,160x5,185x5,215x3,160x8

Rows: 105x5,135x5,160x5,185x5,215x3,160x8

I'm using my micro loading chains to get another 2.5lbs on squats to stay in line with the spreadsheet formula's progression.

Squats did not go well. To start, I was just tired and was finding it difficult to get prepared to squat. I rushed through stretching, and I think I paid for it. I was not able to hold form well, and I had a bit of pain in my right hip/glute. That's a large reason my form didn't hold up. I was compensating for pain. I got the weight up OK, but it wasn't pretty. The triple felt pretty damn heavy.
I hope I am OK to squat again on Monday. If my warm up sets don't feel good, I'm going to not squat for the rest of the week. Sucks, but I can't be stupid about this. Getting a week behind schedule is better than getting hurt for a long time.

Bench and rows went great. I'm going to increase these quite a bit before this is all over, I think.

 

[beerdrinker]

Week 5, Day 1

Squats: 120x5,150x5,180x5,210x5,242.5x5 PR

Bench: 110x5,135x5,160x5,190x5,215x5 PR

Rows: 110x5,135x5,160x5,190x5,215x5 PR

Assistance:

Overhead squats: 45x10,45x10

Cardio! Eliptical 10min. at medium intensity.


What a great session. In no small part thanks to my shipment of Amplify02. . That's some good stuff. I took 8, and I think that's a pretty nice dose for me. I finished my 3 core lifts in no time, lol. I usually dick around and it takes me forever. I was lifting with purpose! I'm still full of energy. I decided to do some overhead squats, because if done right, those force your body into good form and give you a nice stretch. I even did some cardio. Not a lot, but it's been a LONG time since I've done that.

I came so close to taking the week off from squats. Even this morning, I rolled out of bed feeling my glute from Friday. I'm glad I didn't. I stretched and warmed up thoroughly, and felt good all through my warm up sets. My final set felt good and a grunted out a PR! The final rep was damn hard. I had to make a decision: set it down on the spotter bars, or drive that bitch up! Felt great to do it.

Bench and Rows were a breeze.

 

[beerdrinker]

Week 5, Day 2

Squats: 120x5,150x5,180x5,180x5

Deads: 195x5,230x5,275x5,312.5x5

OHP: 100x5,115x5,130x5,145x5


Pullups: bodyweight 4x5

Cardio: Eliptical 15 min.

Pretty decent session. Was starting to lose my grip a bit on deads, but held it. I will try to get in some rack holds on Friday. I'm supposed to do 320x5 on deads next week, and I'm worried about my grip on those. I'm still trying to keep it double overhand.

Last rep on OHP was very difficult. I locked it out, but I'm sure I looked pretty funny doing it. I've been planning to move these to push presses, and next week I will start at 150x5. I will still keep the warm up sets free of leg drive.

 

[Sculelos]

Looks like your lifts are doing pretty good.

How is your glute feeling, seemed like the switch to atg was playing havoc on mine but it has seemed to get significantly better, now to the point where I basically don't feel anything anymore.

 

[beerdrinker]

Looks like your lifts are doing pretty good.

How is your glute feeling, seemed like the switch to atg was playing havoc on mine but it has seemed to get significantly better, now to the point where I basically don't feel anything anymore.

Feeling much better. I just kept it stretched out, kept it moving, and got really warmed up and flexible before I started squatting. I probably would have been better off giving it some rest, but I'm dumb like that, lol. I have scheduled goals, dammit! I'm just going to have to keep giving my pre-workout stretching and warm up session the time it deserves.

 

[beerdrinker]

Week 5, Day 3

Squats: 120x5,150x5,180x5,210x5,247.5x3,180x8

Bench: 110x5,135x5,160x5,190x5,220x3,160x8

Rows: 110x5,135x5,160x5,190x5,220x3,160x8


Assistance

Rack Holds, double overhand: 160x10sec,225x10sec,275x10sec,315x10sec,345x10sec,345x5sec

Rack Holds, mixed grip: 345x10sec,345x10sec,390x10sec,390x10sec

Weighted situps: 4x5

Good day. Nailed all my lifts. Did full stretching/pilates type workout to get nice and stretched out. Squats felt good, but damn heavy.

Did lots of rack holds so hopefully my deads will be good next Wed. When I went to mixed grip, I alternated the suppination so each side would be worked equally. I'm just a little OCD like that. 390 made my hands feel like they were on fire!. It was cool to see the bar get a little bendy on me. . Cheap bar, lol. I think I could do more on these rack holds, but 390lbs is all I have.

Still taking Amplify02. 8 caps gets me revved up and focused at relatively mild level. Keeps me energized throughout the entire session. It's just that little extra boost that I'm looking for, not getting all cracked out, and it seems to work for that purpose. I do have a little trouble getting to sleep though.

 

[beerdrinker]

Week 6, Day 1

Squat: 125x5,155x5,185x5,215x5,247.5x5

Bench: 110x5,140x5,165x5,195x5,220x5

Row: 110x5,140x5,165x5,195x5,220x5


Assistance

Overhead Squats: 45x10,45x10,45x10

No cardio. Started too late tonight.

Squats are starting to get very hard. I know I didn't have one more rep in me. Also, for the first time in the program, I felt the same about bench and rows. I MAY have been able to grunt another out on bench, but I doubt by ass would have been down.

So far, I'm making good progress. I hope I can keep it up. I don't want to start stalling out.

 

[beerdrinker]

Week 6, Day 2

Squat: 125x5,155x5,185x5,185x5

Deads: 200x5,240x4,280x5,320x5

OHP/PP: 105x5,120x5,135x5,150x5


Pullups: bodyweight 3x5

Cardio: Eliptical 25 min.


Overall, damn good workout. Squats felt pretty easy, even for light day. Deads were strong. Last set of OHP I did push presses as planned. Good idea too, because I wouldn't have gotten all 5 reps with no leg drive. Pullups sucked. I wanted to get 5 sets of 5, but after 3 sets I knew I couldn't do more. For one, I kind of tweaked my left bicep squatting by letting the bar put too much weight in my left hand, and two, I was 7 lbs heavier this week than I was last week. That puts me at 207. Some of that weight is water, but I've been eating like total garbage the past few days. Fried chicken, pizza, you name it, and lots of it. I will be back down to 200 quickly as soon as I get my act together. Cardio had me breathing hard by the end, but hopefully it will add to my overall general fitness and thereby help in future lifts and workload capacity.

 

[Mercere]

Very nice progress man, good luck for the upcoming PR day. You're feeling pretty normal for week 6. It's supposed to be like "Man I don't know if I can add more to this lift." Just be confident and kill those PRs!

 

[beerdrinker]

Very nice progress man, good luck for the upcoming PR day. You're feeling pretty normal for week 6. It's supposed to be like "Man I don't know if I can add more to this lift." Just be confident and kill those PRs!

Thanks man! BELIEVE ME, After Monday, I thought I was going to die, lol. All I wanted to do was sleep ALL DAY on Tuesday. I slept almost 11 hours that night. I'm not sure what's going to happen tomorrow with squats, but I'm sure bench and rows are going to go well. I think I'll get the triple with much strain and agony, but I think it's the 5 reps on Monday that will be the true test of my will.