decline bench press (5x45, 5x65, 3x95, 1x115 then 3x5x125)
low-bar back squat (5x45, 5x95, 3x135, 1x155 then 3x5x175)
deadlift (5x135, 3x185 then 1x5x195)
3x5 pullups
1x15 curl-Arnold press (2x20 db)
1x15 shrugs (2x45 plates)
Squat slowing quite a bit, will have to go to 5# increments soon. DL felt solid and can go up. Did decline bench as flat was taken, as usual. Finished with some accessory work for the shoulders/grip.
Catching up on my posts, been c/w a simple linear strength cycle but bad about posting. Will retroactively update posts.
low-bar back squat (5x45, 5x95, 3x115, 1x135 then 3x5x155)
decline bench press (5x45, 5x65, 3x95 then 3x5x115)
deadlift (5x95, 5x135 then 1x5x185)
3x5 pullups
Squat is progressing slow and steady, a tad slow on the last few reps but it doesn't feel unsteady yet. DL felt good. M has been lifting with me and her form is improving nicely (though for some odd reason it's hard for her to get below parallel on the squat).
low-bar back squat (1x5x45, 1x5x65 then 3x5x85)
bench press (1x5x45. 1x5x65 then 3x5x85)
deadlift (1x5x135 then 1x5x155)
3x5 pullups
Oops, brain was still dormant and I forgot to increase the squat weight to 95 - will go up to 95 next time, no rush to push it. DLs felt good if a tad heavy, bench was smooth.
I'm noticing difficulty getting much beyond parallel even at these low weights, which might be a hip mobility issue (perhaps related to tight hip flexors from the uptick in running the past year).
deadlift (1x5x135 then 1x5x145)
low-bar back squat (2x5x45 then 3x5x80)
decline bench press (2x5x45 then 3x5x75)
3x5 pullups
Only one squat rack at the Y so I shifted things around a little. DL felt good but rusty, squats smooth at this weight (go to 85 or 95 next). Flat bench was taken so did declines instead.
Warm-up:
court jogs
3x3 deadlift (5x135, 5x185, 3x225, 1x275 then 3x3x285)
3x5 shoulder press (5x45, 5x55, 3x65, 1x75 then 3x5x85)
3 rounds:
2x5 hamstring curls (L-R; 40)
30 s weighted deadhang (45, 45, 55)
Realize now that I mistakenly increased the deadlift weight by a good bit (previous lift @255 rather than 275 like I had thought). Still, deadlifts felt solid, and I really like the 3x3 vs the 1x5. Can ramp from here, take to 295 next.
Been a long time since I pressed, took it easy on the load - felt allright but definitely heavy as well.
Warm-up:
court jogs
3x3 deadlift (5x135, 3x185, 1x225 then 3x3x255)
3 rounds of:
10 hamstring curls (5L, 5R; 35#)
weighted dead hang (10# x 60s, 20# x 60s, 25# x 30s)
I've always done my heavy deadlifts as a single set of 5, but my technique tends to get sloppy by the end of the set. Trying out 3x3 instead to both get more reps in and focus on good form at heavy weights. 255 felt steady but heavy, took a few lifts to get dialed back in - probably heavier than I should have gone but will see how it feels next time.
As G and I discussed the other day, I'm trying to add in more climbing-specific training. Started today with some hamstring work and weighted dead hangs, which produced quite a pump by the end.
Back to the gym after about one and a half year, let's hope I can get back into a regular training pattern.
I have been hearing Kenway, Ragan, and Marco mention how they all meet on Mondays... no one. I think they are making these training sessions up.
I took it slow as I was afraid of dropping the bar on the floor, or in my face, but it went relatively well. Clearly, I am very far from what I was doing when I stopped.
Warmup: court jogs.
Deadlifts 5x5: 135 (x5).
15 inclined situps.
Benchpress 5x5: 135, 140, 145, 135, 135.
15 on the machine that hold your legs at 45 and you lower your trunk to the ground.
Squats 5x5, highbar-lowbar alternation on each set: 125, 135, 145, 135, 125.
Towel pullups (both strands together) 5x5.
Warm-up:
3x5 pushups/situps/squats/pullups
dynamic squat stretching
1x deadlift (5x135, 5x165, 3x185, 1x205 then 1x5x225)
3 rounds:
1 wrist roller (10#)
5 KTE
Starting to feel tired from the cumulative effect of getting back to the gym. Simple workout today, bumped the DL weight a bit as I restarted pretty low. 225 felt solid, will go up slowly from there.
Trying to work in grip and core work more consistently into cooldowns, grip strength pretty spent from climbing and DLs so I took it easy. New metal wrist roller bar at Coles has a significantly narrower diameter, which taxes the grip less than the old thick wooden handle - not an upgrade in my eyes, but will roll with it (ha!)...
Still sore from squatting (super light) weight on Wed, went in to deadlift today. Again kept the loads really light to roll back into it, but I have a nasty feeling I'll feel it tomorrow:
Warm-up:
dynamic squat stretching
1x5 deadlift (5x45, 5x95, 3x135, 3x155, 2x175 then 1x5x185)
3x5 shoulder press (5x45, 5x55, 3x65, 1x75 then 3x5x80)
Warm-up:
dynamic squat stretching
3x3 deadlift (5x135, 5x185, 3x225, 1x375 then 3x3x315)
3 rounds:
5 hamstring curls (per leg, 35)
5 calf raises (50)
Easy but heavy session at Coles after a day of (partially) catching up at the office. Switching over to 3x3 from 1x5 since my form starts to drop at the end of sets at heavy loads. Threw in a little bit of climbing-oriented leg work.
Pain heals. Chicks dig scars. Glory lasts forever.- Shane Falco (played by the inestimable Keanu Reeves)
Warm-up:
dynamic squat stretching
1x5 deadlift (5x135, 5x185, 3x225, 1x275 then 1x5x305)
3x5 bench press (5x45, 5x95, 3x115, 1x135 then 3x5x140)
Nothing complicated today, just some pulling and pushing. Deads felt solid but the weight is getting heavy - will move to 5# increments now, next session at 310. Bench still feels okay, no slowing yet - might start doing them in the rack just in case...
Feeling a little groggy this morning after a few late night bourbons yesterday, but dragged myself in to get the blood flowing. Felt much better afterwards.
Warm-up:
court jogs
dynamic squat stretching
1x5 deadlift (5x135, 5x185, 3x225, 1x275 then 1x5x295)
3x5 shoulder press (5x45, 5x65, 3x75, 1x85 then 3x5x90)
3 wrist rollers (10)
Actually, everything felt pretty good today. DL felt nice and solid, even though in my hazy state I went to 295 instead of 285 - go to 305 next session. Press felt better than it has in a while, might be due to the combination of a bit of a wider grip and keeping the elbows out front. 90 went up a lot easier than 85 did last time.
3x1 low bar back squat (5x135, 5x185, 3x225)1x265,1x285,1x290(f)
3x1 shoulder press (5x85, 3x115) 1x135 1x140(f), 1x140(dna)
3x1 power clean (5x111, 3x155, 2x175) 1x199(f), 1x199, 1x204(f)
4x1 bench press (5x95, 5x135, 2x185) 1x[225,215,210](f), 1x210
3x1 deadlift (5x135, 5x225, 3x275) 1x325, 1x345, 1x355
Fun times! I'm going to make an old style graph to put in here soon.
Opted to do a CFT-style test of my 1RM in the five different lifts I've been focusing on. If we consider this a strict CFT challenge then technically I totally failed on bench (three failed attempts) but then got the fourth one to stick after the deadlifts. Overall, I feel like this is a general success, particularly since I hit a new PR on every lift!
Compared to about 2.5 months ago, I increased about 40lbs on the squat, 5 lbs on the bench, and almost 40lbs on the deadlift. I haven't done a 1RM for shoulder press in a very long time, maybe 5 years in fact, but it looks like I've gone up about 15lbs from then. First time doing a 1RM for power cleans, so it's an automatic PR.
Warm-up:
dynamic squat stretching
1x5 deadlift (5x45, 5x135, 5x185, 3x225, 1x265 then 1x5x275)
3x5 bench press (5x45, 5x65, 3x95, 1x115 then 3x5x130)
5x1 weighted pullups (25, 35, 45, 55, 65)
Deads felt nice and solid at 275, grip comfortable. Go to 285 next time. Bench steady as well, though starting to feel like work - up to 135. Played around with some weighted chins, pretty much neutral grip (slightly overhand).
Too tired (and running late) for metcon work, hamstrings pretty sore from either squatting or running this week. Plan to do something more active tomorrow and/or over the weekend.
3x5 back squat (warm-up to 185) 3x5x235
3x5 bench press (warm-up to 135) 1x5x180(f5), 2x5x180(f4,dna5)
3x5 deadlift (warm-up to 275) 3x5x290
I was so sure after clearing the squats that I'd smoke all the other lifts today - particularly because I accidentally went up 10 lbs last time I benched and I should have done 180 instead of 185. Fixed that today, but still completed the exact same number of reps/set. Seriously, wtf. Pretty happy with the squats and deads though, both can increase 5 lbs for next time.
As an interesting aside, my 1RM PR for the squat was 245 in early May. Looks like I have to check it again soon!
More lifting fun! Everything felt somewhat weak today, likely due to a lack of both food and sleep. The food was my own fault, but I lay the sleep issue squarely on my little girl's shoulders. Sleep training is not so fun.
3x5 back squat (10x45, 5x95, 5x135, 5x175) 2x5x230, 5x230(f5)
3x5 bench press (10x45, 5x95, 5x135) 5x185(f5), 2x5x185(f4, dna5)
3x5 deadlift (10x111, 5x155, 5x205) 3x5x285
Squats felt pretty rough today, but I almost got them. This is the second failed set at 230, so if it happens again I'll have to deload. Today was the first time trying to hit 3x5x185 on bench (ever). It felt good to attempt it, but I'm hoping to put up some better numbers next time. I am, however, quite happy with the deadlifts. I was having some serious grip failure on all the work sets, changing to a switch grip after the third or fourth rep. That aside, the lift itself went up easy so I'm happy to move to 290 or 295 next.
Since I didn't really do power cleans the previous day and I had some unexpected free time (a 2 hour meeting took 30 mins) I went to the gym!
3x5 power clean (45x10,89x5,111x5,131x5,155x5) 3x5x170
3x5 bench press (45x10, 95x5, 135x5, 155x5) 3x5x175
1x5 deadlift (155x5, 221x5) 1x5x285
Everything felt solid today so I'll up the weight for the cleans and bench next time and increase the set count for the deads to 3.
