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Old 04-27-2013, 07:19 PM   #211
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Default Saturday, 4/27

Squat
10 x bar
8 x 135
4 x 225

5 x 15 x 135

Incline Bench
15 x bar
8 x 115
4 x 185

5 x 15 x (115/115/115/110/110)

I switched back and forth between squat & incl. bench throughout the sets.
I felt slightly nauseous, disoriented, and light-headed (in a good way) for an hour or so after the workout. During the workout -- especially after the squat sets -- my lungs couldn't keep up with my heart. I was breathing so hard and so fast that it's a good thing other people weren't around b/c they probably would've worried haha.
I intentionally pushed harder today because I won't return to 5x15 for quite a while on squats & inclines, and I wanted it to be good. I won't lie, I had to drag my feet back to the rack to do my sets -- I dread high rep squats.

Last edited by SecondsOut; 04-28-2013 at 08:21 AM.
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Old 04-28-2013, 10:48 AM   #212
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Old 04-28-2013, 08:20 PM   #213
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Default Sunday, 4/28

Bench
15 x bar
8 x 135
4 x 180
2 x 225

3 x 8 x 180

Front Squat
10 x bar
8 x 135
4 x 180
2 x 225

3 x 8 x 200

This is the first time I've used 225 for a warmup set on bench. I always warm up to a weight that's heavier than my working sets -- a tip I learned from someone a while back -- so 225 was appropriate. Even though I know mentally that I'm strong enough to handle 225 on a regular basis, I'm still scared of it. All the more reason to use it more often. I could've benched it 3-4 times (4 is my PB) tonight.
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Old 04-30-2013, 10:35 AM   #214
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That CNS warmup on bench never hurts. I've recommended it to more than a few folks over the years.

Great work man, keep it up.
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Old 04-30-2013, 07:34 PM   #215
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Default Tuesday, 4/30

Deadlift
8 x 135
4 x 225
2 x 315

4 x 11 x 260

Press
15 x bar
6 x 90
3 x 115
2 x 135

4 x 11 x 90

Last time doing 4 x 11 on these exercises for a while.
Added 10 lbs. to last week's deadlift. The last set felt more challenging than last week. Grip kept slipping; had to pause mid-set a couple times to fix it. Probably bring some chalk for next time.
I used 90 lbs. for press last week but had to drop to 80 for the last 2 sets. This week I got 90 for all 4 sets. The last set was difficult. I really had to focus on the last 4 reps. My whole frame shook on the last rep (still only used my delts to press the bar, though), and my face contorted like Rambo.

I like my current routine so far. It's simple but with a variety of set/rep ranges. It's challenging but not to the point where I have to take several days off from the gym to recover. It's a solid foundation I can build on later when I have more time to spend on training. I miss the sled, but I won't have more time until mid-May.

Last edited by SecondsOut; 04-30-2013 at 07:37 PM.
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Old 05-02-2013, 09:35 PM   #216
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Default Thursday, 5/2

Squat
10 x bar
8 x 135
4 x 225
2 x 275

4 x 9 x 205

Incline Bench
15 x bar
8 x 115
4 x 150
2 x 185

4 x 9 x 145

For squat, the 4x225 felt heavier than usual, but the 2x275 felt lighter than usual. Felt like I could've gotten 3 maybe 4 reps.
The working sets for both were moderately challenging. Not near my 9-rep max but not super easy either.
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Old 05-03-2013, 09:27 PM   #217
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Default Friday, 5/3

Bench
15 x bar
8 x 135
4 x 180
2 x 205
1 x 225

3 x 3 x 215

Front Squat
10 x bar
8 x 135
4 x 185
2 x 225
1 x 250

3 x 3 x 235

Elbow didn't hurt today on bench, which surprises me. Lately it's been heavy lifting that makes the tendons flare up. I haven't ever worked much with weights over 200. I'm psyched that 200+ lbs. is just a regular part of my workout now.
For front squat, that 1x250 is the heaviest I've ever gone. It's not really a PR, though. I wasn't trying for a max single, it was just an appropriate warmup weight.
The whole workout was challenging, but I tried to keep the working sets below my 3-RM so that I can add 10 lbs. next time.
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Old 05-03-2013, 09:59 PM   #218
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All kinds of gains.
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Old 05-05-2013, 08:10 PM   #219
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Default Sunday, 5/5

Deadlift
8 x 135
4 x 225
2 x 315
1 x 405

3 x 7 x 325

Press
15 x bar
6 x 90
3 x 115
2 x 135
1 x 150

3 x 7 x 115

For deadlift, 1 x 405 felt easier than usual. I think I could've gotten 420 or a little more, which would've been a PB. I'm not interested in maxing out unless I'm confident in a 455 pull, though.
For press, 150 is the highest I've ever gone for a single. It's not really a PB, though, since I wasn't trying to max out, just use an appropriate weight for warming up. I might've been able to get 160. Again, I'm not interested in maxing out unless I'm confident in a bodyweight press (I'm currently 185).
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Old 05-06-2013, 07:38 AM   #220
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Solid sessions, like the training setup, really enjoyed my squat/bench, dead/press setup earlier in the year.
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