Squat-
135/195/235/265/295lbx1
255lb, 3x6 (90 second rest)
Felt ok. Weight felt like it rested a little funny on my hip and my torso/knees felt off, but I’m reasonably sure that’s because the goblet squats are achieving their intended purpose + I’m moving weight where I can actually think about form.
No lunges today because I had no time.
Weighted chin-up(25lb)/goblet squat(45lb)/hanging leg raise(90 second rest)-
6/5/4/3/3 on chin-up
5x7 on the goblet squat
6/6/5/4/5 on the leg raise
I think I messed myself up by overestimating how the chin-ups felt on the first set. They felt pretty easy so I went with 6 reps, but then it went downhill from there. Probably didn’t recover enough from yesterday either; lower back and my abs felt tired during the leg raise
Superset of OHP and BB row (90 second rest)-
135lb- 5x3, 1x1 on OHP
155lb, 6x5 on the BB row
Ran out of energy on the OHP so did a single at the end. Need to focus on taking a deep breath and holding it correctly. This feels easy when I do take a good breath, but it’s rare.
155lb row is easy now- great for focusing on form.
TnG deadlift/dip(60 second rest)-
135/185lbx8, 225lb, 5x8 on deadlift
7x7 on dip
I need to breath better on the deadlift- I’ve realized halfway into the 225lb sets that I’m breathing AS I’m doing the rep.
Form feels better on dips, but the fact that the last rep feels really difficult is unchanged…
OHP-
105lb, 8/6/4 (60 second rest)
Waiting for TRX area to clear out a bit. Wanted to do 3x8 but nope.
Squat-
135/195/235/265/295lbx1
255lb, 3x6 (90 second rest)
295lb felt easy again. Felt ok with the 255lb.
Clean grip reverse lunge-
75lb, 4x8 (90 second rest)
My single leg strength is trash.
Pull-up/push-up/assisted single leg deadlift/hanging leg raise (60 second rest)-
4x6, 1x5/5x12/5x5/5x5
Pull-ups felt easy for first two sets. Push-ups started to slow down by the fourth set. Single leg deadlift is a lot more difficult with my left leg raised. Leg raises felt good.
Push-press felt easy. Ideally wanted 6 reps on 135lb, but wasn’t going to happen without making it into a push-press so I stopped.
Bench press-
105lb, 5x10 (60 second rest)
Easy peasy.
DB OHP/Push-press(50lb)/TRX row/inverted hang (60 second rest)-
10x5/10x10/10x1
I did the first several sets of the DB OHP as push-presses because I didn’t think I’d be able to do all 10 sets as strict presses. I started doing most of them as strict presses once I passed set five since I knew it was doable at that point.
Became very difficult to keep myself actually straight on the hangs near the end, so they probably don’t really count.
Weighed myself after lifting today at ~176lb. Apparently more volume + more food=your weight drops.
Deadlift-
135/225lb-warm-up
275/315/355/385lbx1
335lb, 5x6 (90 second rest)
Didn’t feel like I had any energy today, but the weight felt like they moved easily Started tiring out during set four and five.
0 hip discomfort and pain. Entire back-side felt really funny for the first two sets or so and then the feelings disappeared. Can only hope these are all goods signs.
Squat-
135/185/225lbx5, 245lbx1
Tried doing these with a single breath. Couldn’t do it on 225lb.
Weighted chin-up(25lb)/goblet squat(45lb)/hanging leg raise(90 second rest)-
3x5, 1x4, 1x3/5x5/5x6 with the last two sets doing the sixth set rest-pause style.
Fuck you chin-ups.
Did the goblet squats with a single breath as well. Felt awful, need to do more of this.
Superset of OHP and DB row(90 second rest)-
115lb, 5x5 on OHP
75lb,5x10 on DB row
Trying a new, probably a lot more sensible, approach.
Best 135lbx5 I’ve done thus far. No leg drive at all. The 115lb felt easy but the rows gassed me really hard by the end. I had no idea that 5x10 would tire me out this much. Did these with no support so my lower body felt tired out by the end too.
TnG deadlift/dip(60 second rest)-
135, 225lbx5, 245lb, 3x5 on deadlift
5x7 on dip
Another new approach to see how this goes.
Proper tuck lever/DB OHP(35lb)/TRX row(60 second rest)-
5x3/5x10/5x10
Tried to do proper tuck levers with arms straight and a straight body. Started failing at both really quickly but have to start somewhere… On a positive note, I can do bring myself down with my legs extended a lot better than I previously could.
This felt a lot easier with fresher legs. I think I should stick to 2x6 for the time being and wait for my lunges to become a bit stronger.
Weighted chin-up(20lb)/goblet squat(45lb)/hanging leg raise(90 second rest)-
5x5 on everything
Dropped weight on the chin-ups because I’m accepted that chins are weaker than before. Weird that weighted chins are weaker whereas non-weighted stuff seem to be getting better.
Superset of OHP and DB row(90 second rest)-
115lb, 4x6, 1x5 on OHP, failed last rep
80lb, 5x8 on the row
Could have gotten the seventh rep of 125lb if I didn’t pause briefly at the rack position. Could have gotten the last rep on the volume stuff if I didn’t pause either. That being said, two too many failed reps today.
Rows felt a lot more manageable; more likely because my legs weren’t dead today.
Superset of TnG deadlift and dip (60 second rest)-
135/225lbx5, 245lb, 3x5
4x8, 1x6 on the dip
Deadlift-
135/225lb-warm-up
275/315/355/385lbx1
345lb, 4x5 (90 second rest)
My lower back felt horrible. I think that made this a lot worse than it would have been otherwise. Not sure why my lower back felt so bad today.
Squat-
135/225/275lbx1
135lb, 5x10(90 second rest)
Did these with the intent to maintain tension the entire time. This meant that I didn’t lock out the reps and tried to do it all on one breath. Failed on the third and fifth set iirc.
MUCH easier than last week. No more muscle aches from doing 315lb.
Clean grip reverse lunge-
95lbx2
115lb, 4x5 (90 second rest)
About as tough as last week’s. Hopefully getting to 135lb won’t be an issue.
Weighted chin-up(20lb)/goblet squat(45lb)/hanging leg raise(90 second rest)-
3x5, 2x3/5x5/5x5
Did the chin-ups with pauses at top and bottom. First set felt super easy. Last two reps of the third set felt difficult, so I went down to 3s. Both sets felt easy.
Hanging leg raise got really difficult on the last two sets.
Lat pull-down(60 second rest)-
150lb, 3x7
Not good today. My butt kept trying to come off the seat- upper body must be tired.
Superset of OHP and DB row (90 second rest)-
135lbx5, 115lb, 2x7, 1x6
80lb, 4x10
Triceps and upper body in general felt sore and tired. I thought I’d suck on the OHP, but things turned out well enough.
Last rep of 135lb had a bit of leg drive since I accidentally went down to rack. Pretty easy otherwise. Felt tired on the 115lb because of the rows, I’m sure of it. 3x7 would have been easy if I didn’t do sets of 10s on the rows.
Why does the rows feel so much more difficult when I do 10s as opposed to 8s?
TnG deadlift/dip (60 second rest)-
135lbx5, 225lbx5, 245lb, 3x5
5x8
Dip felt super easy for set 1-3. Apparently being sore and tired helps my dips.
TnG deadlift feeling easier and easier. Hook grip felt a bit painful since my grip wasn’t secure though.
Tuck lever(90 second rest)-
5x3
DB snatch-
50/60/70lbx1
80lb, 5x1
One for each hand. The actual snatch is easy. Bringing the DB back down feels difficult.
Edit- Weighed myself at ~177lb afterwards. I’m guessing my normal weight is ~5lb added to that, so about 180? Heavier than I’d like, but virtually all of my bodyweight movements are getting stronger so I must be adding the right kind of weight now. Do need to consider dropping weight down to 175lb and below at some point though.
Also a bit asinine to get scared of actually gaining weight when the point of adding mass is adding weight.