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xenomorph8472 02-24-2014 10:30 AM

Xeno's Log
 
I'm 5'9", 230 lbs at 16% BF
Starting 2nd year of training

Current RAW lifts

Deadlift 405x5
Bench 225x5
Squat 300x3

Training for Cincinnati RPS Push-Pull April 26.

Goals: 495x1 Deadlift, 300x1 Bench

Will post training logs as they occur.

xenomorph8472 02-24-2014 06:52 PM

2/24/2014 Monday

Bench (pinkies on ring)
155x5
175x5
195x5
215x5
225x5 PR

Squat (RAW, high bar, parallel, wide stance)
185x5
225x5
255x5
285x5
305x5 PR

Pendlay Row
135x5
155x5
175x5
185x5
210x5 PR

xenomorph8472 02-26-2014 11:29 PM

2/26/2014 Wednesday

(Gay video for some friends, will skip music in future) https://www.facebook.com/photo.php?v...04102192348311

Deadlift (conventional w/belt)
225x5
275x5
315x5
375x5
415x4 (missed 5th rep) PR

Deficit Deadlifts (w/belt & straps)
315x8 PR

Squat:
185x5
225x5
255x5

OHP:
65x5
95x5
115x5
125x5
145x5 PR

Cheat Curls 115x3x8 PR
Hamstring Curls 110x3x8

Not happy about missing 5th deadlift rep. 2.5% increases each week I should have nailed that last one, couldn't lock out after cleared knees, so I dropped. My piss was nearly dark yellow before workout, so obviously my own fault with water consumption. Will attempt 420 by 5 next wednesday after serious hydration previous days, and some major food consumption leading up to: peanut butter shakes, ranch covered pizza, whatever. Need also to get serious about proper assistance work, glutes are weak.

xenomorph8472 03-02-2014 01:25 PM

Bench (pinky's on ring):
155x5
185x5
205x5
215x5
230x3 PR

2 Pin Close Grip Bench:
225x8
275x8

Squat:
225x5
255x5
275x5
285x5
315x4 (PR)

Zerchers:
225x5
225x6

Row:
135x5
155x5
185x5
195x5
220x3 PR

Upright Row:
95x12x2

xenomorph8472 03-03-2014 08:53 PM

3/3/2014 Monday
Ramping up diet, throwing tablespoons of peanut butter in between meals.

Bench
155x5
185x5
205x5
215x5
230x5 PR

Squat
225x5
245x5
275x5
285x5
315x5 PR

Pendlay Row:
135x5
165x5
185x5
215x5 PR

Feeling stronger, will continue to focus on adding bodyweight, registered for 242 weight class for meet April 26, weighed 232 this morning.

xenomorph8472 03-06-2014 09:19 AM

3/5/2014 Wednesday
Leveled off on around 4,000 calories a day, one gallon water consistently.

Deadlift
225x5
315x5
355x5
385x5
420x5(PR)

Squat
225x5
(Annihilated from the deadlift PR)

OHP
65x5
85x5
105x5
125x5
150x5(PR)

Cheat Curls
120x8x3

Hamstring Curls
115x8x3

big_swede 03-06-2014 10:51 AM

Some good strong work. Solid progress!

xenomorph8472 03-06-2014 12:30 PM

Thank you! :)

BendtheBar 03-09-2014 11:07 AM

Nice PRs man, smash on!

xenomorph8472 03-12-2014 09:00 AM

Vasectomy surgery last Friday, making the best of the mandatory week-long deload, will resume lifts this Friday. Focusing on adding bodyweight.


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