Monday 9/5/11
Barbell Squat: 190 lbs 5, 5, 5
Barbell Shoulder Press: 83 lbs 4, 5, 3
Power Clean: 100 lbs 3, 3, 3, 3, 3
Notes:
| Squats progressed without a hitch. ready for next jump. |
| First set of press was difficult and only got 4 reps. Probably due to recovery deficit. Last rep in first set got to about my forehead. Only rested two minutes after last warm up set. Got all reps in second set. Rested 4 minutes after 2nd set but only got 3 reps in last set. Will repeat weight Fri. |
| Power cleans progressed just fine. Ready for next jump. |
Wednesday 9/7/11
Barbell Squat: 195 lbs 5, 5, 5
Barbell Bench Press: 115 lbs 5, 2, 5
Barbell Deadlift: 225 lbs 2, 1, 1, 1
Notes:
| Overslept; slept around 1045, got up at 610. Not much time to digest. Also nursing a tweaked left elbow/tricep; first set of squats was tough, felt difficulty right in the middle of 4th rep. |
| 2nd set of squats went easier than first. Rested 345 after first set. 3rd set was about as easy as 2nd set, except bar kept rolling around on my back. Maybe my tricep tweak had something to do with it. |
| 1st set of bench press was challenging with slower bar speed. Might want to lower rack next time so that 10 is visible. Had to bail on 2nd set on 3rd rep. Rested 3 minutes, lowered rack and got 3rd set. Maybe just lost focus on 2nd set. Repeat next time. |
| Deadlift was the toughest thing I may have done in recent memory. Every rep had a couple of "false starts". After the first 2 reps, I had to take a 30 sec rest break away from the bar. Took a lot longer than usual between reps, but gutted out last 3. |
| I didn't hurt anything doing deadlift, but my form could have been less than ideal. My grip strength also was a factor as I had much difficulty with double overhand and weight kept sliding down. Will repeat weight next time. |
| After some research, I believe I wasn't technically doing sets of deadlifts past couple of sessions (maybe last 3) and doing clustered singles instead. Going back to 215 next workout and making sure I do actual sets, i.e. hands never leave the bar. |
| Depending on bar speed and overall feeling doing 215, will determine whether to continue with 5 or 10 lb jumps. strongly consider lowering jumps from 10 to 5 after successful 225 lb set of deadlifts. |
Friday 9/9/11
Barbell Squat: 200 lbs 5, 5, 5
Barbell Shoulder Press: 83 lbs 5, 5, 5
Power Clean: 105 lbs 3, 3, 3, 3, 3
Notes: First set of squats went okay. accidentally touched a safety bar on the way down with 3rd or 4th rep but otherwise everything went smoothly. Second set went without a problem. Really starting to sweat just from these squats, even just after first set. |
| Bar speed okay in third set like first two, but had to really dig deep for last two reps. Keep an eye out for bar speed next jump. Really sweating after squats. |
| First set of press was challenging, but bar speed was okay. Really had to gut out last rep but still got it. Left elbow still touchy. Strongly consider only a 2 lb jump next time if you get next two sets. |
| I was shaking like a mother in the second set. Arms felt like they were gonn give out, but I still got all five reps with okay bar speed. Resting closer to 4 minutes after second set. |
| The four minute rest really helped since the last set of presses was by far the easiest and best overall. Jump up two lbs for next session. |
| First set of power cleans was okay; could have racked them more smoothly, but still acceptable. The thigh banging on the way down is starting to get annoying. Second set was much better. Consciously tried to touch thigh on way up. |
| Third set was okay, was up too forward on last rep, but still aight. Making sure I get three quality reps instead of four or five reps to get three good ones. |
| Fourth set was a tad sloppy. first two reps were great, last rep racked on my chest first, tried a 4th rep which I bailed out mid jump. Fifth try was subpar as I shrugged too early but still managed to rack it even though I was too vertical and not in a partial front squat. |
| Fifth set was acceptable, was already feeling gassed during fourth set. Forgot to stomp on second rep and third which makes racking awkward since I'm standing up too straight as opposed to partial front squat. Ready for next jump, but make sure to stomp. |
Monday 9/12/11
Barbell Squat: 205 lbs 5, 5, 5
Barbell Bench Press: 115 lbs 5, 5, 5
Barbell Deadlift: 215 lbs 6
Notes:
| First set of squats was moderately difficult. Felt a little lightheaded before starting, but was okay. accidentally touched right safety bar on way down for 3rd rep, but would have gotten them all regardless I believe. |
| Second set felt stronger but my form might not have been as solid as I would've liked. Rested 4 minutes after first set. Will make sure to concentrate on form for last set. |
| Final set of squats was done well.ready for next jump. Was really sweating throughout squats. First set of bench had really slow bar speed. rested three minutes after warmups and 330 after first set. Remember to keep chest BIG. |
| Chest collapsed during second set of bench press so third or fourth rep hit safety bars first and I had to bail. Previous reps also were clanging off the bars as well. Will have to repeat weight friday. Got 3rd set at least. |
| Last set of bench was good with decent bar speed. Jumped straight into deadlift warmups then rested before work set for 3 minutes. Work set went great with good bar speed. Only problem was grip strength started to falter. Will try 225 with alternating grip on Friday. |
Wednesday 9/14/11
Barbell Squat: 210 lbs 5, 5, 5
Barbell Shoulder Press: 85 lbs 5, 5, 5
Power Clean: 110 lbs 1, 0, 0, 0, 105 lbs 4
Notes:
Slept only 6 hours, took near full scoop of assault [preworkout supplement]. First set of squats was really strong. Resting three minutes between sets. Second set was a little more difficult. Kept form, but felt more fatigued. Fourth rep started to slow getting out of the hole.
Resting 350 after second squat set. Third set felt stronger, same level as first, just about. Rested around 345 before press warmups. Rested 330 before first working set. Bar speed was slower but got all 5. Resting 345-4.
Got second set with about the same bar speed. Last rep barely got up there. Resting 4 to 420. Barely barely got last rep. Try 1.5 jump since bar speed was really slow. Rested 2 minutes before power clean warmups. Rested 215 before work sets.
Only got first rep in first set of power cleans subsequent attempts got stuck on jump. Rested 3 minutes and didn't even have energy to jump in second set.
Third set, gave full effort but could only manage jumping and did not attempt to rack any reps. Perhaps it's primarily a function of sleep deficit. Rested 215 before next set. Fourth set same as third. Rested 220 before final. [Decided to lower weight and did 4 reps at 105. Power cleans can be super draining since they're so explosive and rely heavy on technique.]
Friday 9/16/11
Barbell Squat: 215 lbs 5, 5, 5
Barbell Bench Press: 115 lbs 5, 5, 5
Barbell Deadlift: 225 lbs [2 45 plates on each side. Feels good.] 5
Notes:
Rested 3 minutes after squat warmups. First set felt strong, resting 330-345. Second set was strong as well, really felt my hip drive initiating the movement. Resting 330-345. Last set had some symmetry problems (left right tilting)
Third set of squats was still strong. Ready for next jump. Really got good sleep last two nights. Rested avg of 8 hours. After bench warmups, rested 330. First set had some reps which grazed safety bars, but only momentarily. Rested 330. Will try to avoid bars second set.
Second set felt great, best yet. Kept chest big entire time and got every rep to touch chest. Bar speed was good. Resting 345. After deadlift warmups, rested 4 min.
Killed deadlift set. Used alternating grip, left hand supinated. Was so hyped that I did an extra rep at the end. Will try another 10 lb jump because bar speed was excellent.
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