View Single Post
Old 01-03-2013, 08:33 PM   #37
Vin1968
Senior Member
Uber Brawn
Points: 2,648, Level: 31 Points: 2,648, Level: 31 Points: 2,648, Level: 31
Activity: 4% Activity: 4% Activity: 4%
 
Vin1968's Avatar
 

Join Date: Sep 2011
Location: Downingtown, Pennsylvania
Posts: 335
Training Exp: 2-3 years
Training Type: Wendler 531
Reputation: 9051
Vin1968 is a consistent contributorVin1968 is a consistent contributorVin1968 is a consistent contributorVin1968 is a consistent contributorVin1968 is a consistent contributorVin1968 is a consistent contributorVin1968 is a consistent contributorVin1968 is a consistent contributorVin1968 is a consistent contributorVin1968 is a consistent contributorVin1968 is a consistent contributor
Default

Sunday, 12/30/12
Fasted Training; 18 hours fasted: 10g BCAAs


Front Squat 3 x 6-8 <--- This was my intended rep range

Warm Up

Bar x 10
75 x 6
115 x 5
145 x 3

Working Sets

175 x 13
185 x 10
185 x 10
195 x 5



I haven't squatted since 12/18, so it's been 12 days! My lower back has been in a funk since my last deadlift session on Monday, so I put Friday's squats off until today, and today the back feels much better. I leaned a bit forward during one of the last reps of Monday's deadlift session, and instead of putting it down and regrouping, I got it back together. I think that tweaked my back a bit, I didn't notice it until a couple of days later though.

I ditched the straps and went with a two-fingered clean grip for fronts today, they were a bit uncomfortable, but I know that if I keep doing them like that, my wrists should stretch and get used to it.

I wanted to go with RPT with squats, in the 6-8 rep range, but I underestimated the top set by quite a bit, lol. I could have gotten 15 reps easy, but decided to just stop. I threw in a quick set of 5 @ 195 just to feel the extra weight since I will more than likely start with that, or maybe 200, for my top set next time around so that I can get into the 6-8 rep range for the first set. 195 feels really heavy on my shoulders, lol.





Monday, 1/2/13



Deadlift 2 x 3-5 RPT

All sets RAW, working sets w/chalk

Warm Up

150 x 6 ... +5lbs
225 x 3
295 x 2
315 x 1

Working Sets

370 x 5 ... +5lbs ... 3 o/o and 2 u/o
335 x 6 ... +5lbs ... o/o


Weighted Chin Up 3 x 4-6 RPT

BW+42.5 x 7 ... +2.5lbs
BW+27.5 x 7 ... +2.5lbs
BW + 5.0 x 6 ... +5lbs


1 Arm BB Row 3 x 6-8

95 (120 w/bar) x 8 x 3 ... +5lbs



Nice progression today, and it has been 9 days since I've done this workout. I have only been working out 2 days per week, and have been in quite a caloric deficit overall, with the exception of some holiday food. Still not pressing, and hopefully when I go skiing on Friday it won't mess with my delt, pole plants are technically press movements







Thank you, come again
__________________
Hey now!
Vin1968 is offline   Reply With Quote