2011-02-27 Dead and Bench

Warmup - the usual

Deadlift - 135, 185, 225
3x5 - 295lbs
Easeh. Holding onto the bar at the end of the last set has definitely helped.
Didn't hold onto it for as long as I usually do on this one, though. Lulz.

Bench: 45, 95, 135
200lbs - 5, 4, 4
Failed the 5th on the last set. Shouldn't have gone for it, decided to try, died off the chest. Took something like four people to get it off me, which was pretty hilarious given that I basically just said "Uhhh...lil' help?" in the most nonchalant voice possible (Greg was spotting me, but he's still fairly weak, so his contributions were...mild).

Pulldowns:
3x5 - 150lbs
Starting to think I should just go to pull-ups.
Used straps on the last set. They didn't help.

Band Pull-Aparts:
3x20- Mini
Varying grip width.

Face Pulls:
1x10 - 20lbs
Whatever, not bothering with these.
---
Ate like shit yesterday, weighed in at 183.4 this morning. Ate a huge bowl of pasta earlier today; returning to my barbaric ways in about an hour.

2011-02-25 Squat and Press

Warmup - rolling, static stretching, a few band GMs, 10lbs on Dieselcrew

Squat: 45x5, 95, 135, 185
3x5 - 255lbs
Easy. I think the 315 unrack last week helped, lol. My weight was coming forward a tad on a few of these, but some amount on the balls of my feet should be acceptable given that I have to push the floor apart with the entire blade of each foot.

Press: 45, 85
3x5 - 125lbs
Sweet.

DB Rows:
3x5 - 70lbs
Yaaaay.

Band Pull-Aparts:
2x20 - Mini
I'm just working my way up with these. >.>

2011-02-22 Dead and Bench

Weight:
179.8

Training: Deadlift Day

Warmup - Goddammit, my hamstrings went back to where they were.

Deadlift: 135, 185, 185, 225
3x5 - 290lbs
Some of these were good, some less so. First set was relatively hard; second and third were easy because I stopped focusing on the way it felt in my hands and just did it.

Bench: 45, 95, 135
3x5 - 195lbs
Yaaaaay.

Pulldowns:
3x5 - 145lbs
Weird bar this time. Got more lat engagement, though.

Pullaparts:
2x20 - Mini
Needed to get home. Will do more while I wait for my steak to marinade.

2011-02-20 Squat and Press

Weight:
180.0

Food:
Milk
Steak
Curry

Supps:
Creatine - right now
Fish Oil - after curry

Training: Squat Day

Warmup - Shoulders felt fine on the warmup. Lots of band GMs.

Squat: 45x5, 95x2, 140x2, 190
3x5 - 250lbs
Moderately hard. All were legal but not all were to the depth I wanted.

Press: 45, 85
3x5 - 122.5lbs
YEAHHHHHHH
Shoulder felt approximately fine.

DB Row:
3x5ea - 67.5lbs
Using the 25s improves my back activation immensely - I can't tuck my elbow, so if I'm avoiding bicep recruitment I wind up getting a VERY nice contraction all across the back of my ribs. Mmmm.

Will do pullaparts in a bit.

2011-02-18 Dead and Bench

Weight:
180.8 (wtf)

Food:
Milk
Fruit
Steak
Curry or something like it (maybe just try a biryani with fucktons of lamb)

Supps:
Creatine - eventually
Fish Oil - eventually

Sleep:
ASAP

Training: Dead Day

Warmup - Relatively light. My flexibility's picking up, I think.

Deadlift - 135, 185, 225
3x5 - 285lbs
The week before I injured myself, I did 5x3 at 295 with some psyching. I think I actually went higher than that for doubles (5x3 at 330, I think?), but this was just plain ole' good-fashioned effort (and chalk). I'm gaining on myself. Hoping to hit 315 for 3x5 before I heavily stall (lightly stall is harder to gauge, because resetting between reps gives me a bit of maneuvering room with breathing...I noticed this today. <.<).

Bench: 45, 95, 135
195lbs - 5, 5, 3 (4F)
The 5th rep of the second set was an exceedingly stupid one; I wound up protracting my shoulders to get it up and thus losing any base from which to rotate my elbows in to lock it out. I'm tempted to count it as 4, but...I won't.
Had Rachel and Luis side-spot on the last set. Turned out not to be necessary (they certainly helped, but I think Greg could have handled it alone), but...yeah.
Will get next time.

Pulldowns:
3x5 - 140lbs

2011-02-15 Squat and Press

Weight:
178.4

Food:
Milk
Fail curry, basically just 1lb lamb
Will probably try for a steak

Supps:
Creatine - will have right now
Fish Oil - will have half right now

Sleep:
After food.

Training: Squat Day

Warmup: The usual. My leg's getting better, I think.

Squat: 45x4, 95x2, 140, 190
3x5 - 245lbs
Sickness + Stress + Undereating + wearing very old and horribly-designed gym shorts = squats fucking SUCKED today. First set was horrible, second was easy because I was really pissed, third was ok because I was kinda back into it. I'm going to have to find my old shorts for sled work, but at this point I'm just going to say fuck it and see what happens if I wear my singlet (straps down when not lifting, obviously).

Press: 45, 85
3x5 - 125lbs
In news of stuff that DIDN'T royally suck today, the second two sets of this were absolutely GOLDEN.

DB Row:
3x5 - 65lbs
Getting into the nicer DB territory now, yay.

2011-02-13 Dead and Bench

Weight:
178.8 (post-shit)

Food:
1lb of Lamb Rogan Josh (well, 1LB of lamb, in a roganjosh sauce)
...probably a steak, unless I go buy spices to make more curry.
Milk and fruit

Supps:
Creatine
Fish Oil
ZMA

Sleep:
11:15

Training: Lifting (Deadlift Day, deloading)

Warmup: As usual. I think my leg might be improving slightly.

Deadlift: 135, 185, 225
3x3 - 280lbs
Left palm forward. This will continue for the next cycle, including deload.

Bench: 45, 95, 135
3x3 - 190lbs
Paused. First rep of the third set felt perfect - I touched at exactly the right spot and the press was completely smooth.

Pulldowns:
3x3 - 135lbs
Held each one at the bottom for a second.