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Old 07-08-2013, 11:17 PM   #101
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07.08.13, Mon 6:00-8:15pm

-Lately I've realized 5x5 with the same weight works for some people, but I prefer more volume with lighter weights where I can focus more on form and speed and the heavier ones feel mostly the same as the rest.

-Italics is a way of noting when I use straps.


Squat
95x 5/
135x 5/
155x 5/
185x 5/
205x 5/
215x 5/
225x 5/
135x 5/

-Feeling ok on them. I will probably do these every other workout depending on how I feel tomorrow, the next day.


Barbell Row
95x 5/
115x 5/5/
125x 5/5/
130x 5/5/


Bench Press
45x 5/
65x 5/
85x 5/
95x 5/5/
105x 5/5/
110x 5/5/
105x 5/


Power Shrug
135x 8/
185x 8/
225x 8/
235x 8/

-With straps on 235 I felt a lot more activation of my traps than 225 without and might just strap up on this exercise since it's an isolation. Still not sure though, anyone have an opinion?


Lying Triceps Extension (behind the head)
45x 8/
60x 8/8/8/


Incline Curl (Fat Gripz)
20x 8/5+/5+/4+/
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Old 07-11-2013, 03:43 AM   #102
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07.10.13, Wed 9:15-11:15pm


Squat
95x 5/
135x 5/
185x 5/
205x 5/
215x 5/
225x 5/
230x 5/

-Maybe add in a set of 155 for a better warm up.


Deadlift
135x 5/
155x 5/
185x 5/
205x 5/
225x 5/

-Last rep of 225 I could feel my form breaking down.


Standing Press
45x 5/
65x 5/
85x 5/
95x 5/
100x 5/3+/5/4+/

-Longer time between sets is seeming more important at this point. I was alternating with others at the rack and didn't fully recovery for some sets.


Parallel Grip Pull Up
9/7+/7+/

-Before i'd stop on these when I felt fatigue settle in, this time I pushed each set to the limit and I think i prefer doing it like this from now on.
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Old 07-13-2013, 12:39 PM   #103
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Keep up the great work.
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Old 07-14-2013, 06:30 PM   #104
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07.12.13, Fri 5:00-7:00pm

-Felt hammered again like my last session after squats/deads and finally.

-Finally getting back into a normal sleeping pattern where I don't have these days that it just don't happen.


Squat
95x 5/
115x 5/
135x 5/
155x 5/
185x 5/
205x 5/
225x 5/
230x 1/1/

-I stopped with 230's because I couldn't handle it with full control.


Barbell Row
95x 5/
115x 5/5/5/5/


Bench Press
45x 5/
65x 5/
85x 5/
95x 5/5/5/


Face Pull
55x 15/15/
60x 15/15/


Lying Triceps Extension (behind the head)
45x 8/
65x 3/3/

-Couldn't execute them properly and decided to go for them next time.


Power Shrug
135x 8/
185x 8/
225x 8/
245x 6+/
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Old 07-16-2013, 03:06 AM   #105
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07.15.13, Mon 6:15-8:15pm @162.6lb

-Performance has been shaky with ups and downs so think i'll start doing less volume for lower body since i'm still not back to normal.

Squat
45x 5/
115x 5/
165x 5/
205x 5/


Deadlift
135x 5/
155x 5/
185x 5/
205x 5/
225x 3+/


Standing Press
45x 5/
65x 5/
85x 5/
95x 5/
100x 4+/3+/1+/


Parallel Grip Pull Up
10/8/6+/

-These progressed beautifully since I switched to sets of failure.


Weighted Push Up
0x 15/
35x 14/11/
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Old 07-16-2013, 11:11 PM   #106
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Those 230s bothering you coming up or going down?
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Old 07-17-2013, 04:08 AM   #107
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On the way down. I lost my upper back tightness both times and my hips were shooting back.

I think i was just tired because I did a clean set of 5 the session before it. Also deadlift set went from 5 to 3 and the press went down too.
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Old 07-18-2013, 12:34 AM   #108
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07.17.13, Wed 6:00-8:30pm @161.6lb

-I decided I will go in and squat light, row, bench, shrug, do some back raises if I didn't squat, and finish with 1-2 isolation movements.


Squat
45x 5/
115x 5/
165x 5/
185x 5/
205x 5/
225x 5/
235x 5/
225x 5/5/

-225 felt real good and I felt the bombed 230's needed redemption. 235 was good, last 2 reps were real grinders. Then I did a couple of 225 for more volume.


Barbell Row
95x 5/
115x 5/5/
125x 5/5/5/

-Currently my hips and shoulders are in a straight line in the row for the most part, so next time i'll toy around with lowering my hips a bit.


Bench Press
45x 5/
65x 5/
85x 5/
95x 5/
105x 5/5/5/5/5/

-Finally got the bench down.


Face Pull
50x 15/
60x 15/15/15/


Incline Dumbbell Curl (Fat Gripz)
20x 7+/5+/5+/5+/
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Old 07-20-2013, 12:11 AM   #109
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07.19.13, Fri 7:15-9:30pm @162.2lb


Deadlift
135x 5/
155x 5/
185x 5/
205x 5/
225x 5/
205x 5/
185x 5/
155x 5/
135x 5/

-After 225 I realized my head needed to point slightly higher up to bring my chest up. Usually forget minor details until I think of what I did during the heavy set afterwards.


Standing Press
45x 5/
65x 5/
85x 5/
95x 5/
105x 3+/3+/3+/
95x 4+/4+/


Parallel Grip Pull Up
10/8/6+/


Bench Press
45x 5/
65x 5/
85x 5/
95x 5/
105x 5/
110x 5/5/
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Old 07-23-2013, 12:59 AM   #110
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07.22.13, Mon 7:00-9:45pm @159.2


Squat
45x 5/5/5
115x 5/
165x 3/
215x 3/
235x 5/5/3+/1+/

-I basically halved the warm up sets and decreased some 5's to 3's but the actual work set felt a lot heavier. I'll have to toy around with more reps/sets for warm up.


Barbell Row
95x 5/5/5/


Bench Press
45x 6/
65x 6/
95x 5/5/
105x 5/5/5/5/5/
115x 5/5/5/5/


Pull Up
9/8/7+/


Face Pull
60x 15/15/15/


Incline Dumbbell Curl (Fat Gripz)
20x 7+/5+/5+/5+/


Power Shrug
135x 8/
185x 8/
225x 8/8/
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Last edited by BravenFenix; 07-23-2013 at 02:16 AM.
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