Press - 115x5x3
Deadlift - 240x5x1
The Squat and Deadlift were supposed to be 235 but I found out from the guy who worked in with me that the bar was an 50lbs instead of 45lbs. They felt strong so I'm ok with the weight. I know things are going well as I haven't yet had to grind one rep yet.I figured once I got over 2 plates my time away would take its toll on me. Not yet. So that is encouraging.
For a complete motivational factor the guy that worked in with me saw me warm up with the 225 and said that my form was deep and that I came up strong. He asked if I was going to work up to 400. I found this both humorous and encouraging.
Squats - 250x5x3, 275x1, 315x1
Bench - 145x5x3
Yeah, so I know the singles aren't part of the program but I wanted to see where I was at with a heavier weight. They went up good and fast. Didn't want to try any more as I was fatigued by the 250's
As much as it kills me to have to do this I'm going to have to bench before I Squat going forward. My shoulder impingement kills me after I squat which really affects my Bench. Bench is my obvious lagging lift so I have to do what I have to do.
I understand about joints hurting after Squatting - my shoulders and elbows really hurt.
Well done on the 3plates! Awesome work!
Squat - 260x5x3
Deadlift - 250x5x1, 315x1x 365x1
Squats felt really good. Went up no problem. I'm happy about this because I remember when I did this weight years ago in which it felt very heavy and was difficult to finish. The Press felt a bit heavy so I'll have to see how long the 5lb jumps last. I did hurt myself a bit as I felt a crunch by my right scapula. Hurts like hell but I finished the reps. 250 on the Deads weren't a problem. I probably should not have done the single but I needed to know where I stand. The 315 was nothing and the 365 took a bit out of me but I got the rep without too much strain. I needed to feel how to strain again if I plan on competing in May.
Great work all round, consistently adding weight.
I'm sure that 400'll fall.
It's a goal I'm after this year, too!
Squat - 270x5x3
Got out of work late and only had time to squat. 270 wasn't heavy at all and my dept was good as well.
Signed up for my first meet today. May 18. That gives me 7 weeks to prepare. So excited.
03/30/2013 -7 weeks to Jersey Rumble Meet
Squat - 280x5x3
Deadlift - 260x5x1
I was forced to train a day earlier than usual due to the gym being closed tomorrow. I really didn't have a good day. I hit all my reps and sets but I was dragging ass the entire time. I'm getting over a cold, have way too much stress at work, no sleep due to my sick daughter, and training one day earlier probably all caused this. Also training heavy 3 days a week is starting to get to me too. The weight goes up but I'm drained afterwards. For instance last week when I pulled 365 for the single I didn't feel recovered until almost Thursday. I knew the volume would catch up to me eventually so I'm modifying my program as advised in Practical Programing. I am adding a lighter squat variation to my middle day (front squats), I will add BB Rows for more back work, and will complete deadlifts every 5 days. Here is how it will look.
a. Squat, Press, Deadlift
b. Front Squat, Bench, Back Extensions, Chins
c. Squat, Press, BB Row
a. Squat, Bench, Back Extensions, Pull Ups
b. Squat, Press, Deadlift
c. Squat, Bench, Back Extensions, Chins
04/07/2013 - 6 Weeks to Jersey Rumble
Neutral grip chins - 2 sets of pulling real hard and not going anywhere
Back Extensions- BWx2x10
Last week was a tough one for me as my daughter got real sick and was in the hospital for 3 days. Luckily the docs took care of her and she's now home. Unfortunately that meant no training, but I'm ok with that as my daughter is much more important.
Squats felt real strong today. I'm real happy that I'm still progressing rapidly. Years ago this would have stapled me, but I blasted all three sets up. Since I hadn't benched in 2-3 weeks I decided to reset and build up again. The 135 was fine, and weight went up without a hitch. The neutral grip chins sucked. I pulled, and pulled, and pulled and didn't go anywhere. I read a negative only chin progression on Elite once and it looks like I'm going to have to start with that now.
I've got 6 weeks until the meet (which I hope I'm registered for, I paid and got a confirm for that, but nothing for the meet). I set the following goals in mind which I hope to hit. Squat- 400, Bench - 200, Deadlift - 400. I'm fairly confident on hitting them and have a month and a half to get it done.