Terminater's Log

[terminater135]

Today (7/3/19):
Squat 105x5
Deadlift 130x5, 117.5x5

Lower body intensity day, with a backoff set for the DL.

[terminater135]

Today (8/3/19):
Press 52.5x1, 45x5x5
Pullups BW 8,8,8,8
Close grip bench press 60x8x4
Dumbell curls 12.5x12, 12.5x10, 12.5x8

Press focused upper body day.

[terminater135]

Hi, I haven't logged in the last few weeks, so here's what's I've been doing:

Squats: 110x1@8 > 115x1@8, I quickly moved to tripes on ID, today I tested 1@8 rather than going for a 3RM. My last volume workout was 105x5x5, it was hard but not insane, but I couldn't recover from it in time for ID. Although I made little progress I noticed some quad hypertrophy.
The biggest improvement I made during this time was cleaning my form.

Deadlift: 130x5@9 > 135x1@7.5, 140x1@9 (both done toady), a little regression, I ended up reducing frequency to once per week because I couldn't take light DLs after volume squat (and the workout would have taken way too long).

Bench: 82.5x1@7 > 90x1@8, Press: 52.5x1@7.5 > 60x1@6.5: Made some nice progress on the upper body lifts (doing the BBM novice plugin 2x a week), I have more progress in the upper body for sure.

I won't go into details of my next program because i'm too tired now, but i'm going back to 3x a week FBW.

[terminater135]

Yesterday (17/4/19):
Squat 100x3x4
Bench press 92.5x1, 80x5x2, 77.5x5, 75x5x2
Deadlift 120x5@7.5
Press 42.5x8x2, 40x8, 35x7

For squats i'm doing a slightly modified program from here: viewtopic.php?p=38858#p38858
For the bench/press i'm doing the same thing i did 2x a week.
For deadlift i;m doing the bridge/

[terminater135]

(19/4):
Squat 115x1@8.5
Weighted pullups 15x1, BWx5x5
EZ bar curls 22.5x10x3

Squat power day, I modified the original program and worked up to a 1@8, it was a bit heavier then I expected (stance was a bit too wide). I did a 115 3RM at the end of TM so I know I have it for a triple.

Other than that I didn't do anything too interesting today.

[terminater135]

(21/4):
Squat 85x5x8 (Hypertrophy) (Eight sets of five)
Press 62.5x1@10, 52.5x5x3, 50x5x2
Paused deadlift 90x4@8
Close grip bench press 62.5x8, 62.5x7, 60x6

[terminater135]

(22/4):
Pullups BW 8,6,4,2
Dumbell curls 12.5x10x2
Hammer curls 10x8x3

[terminater135]

(24/4):
Squat 100x3x4 (Strength)
Bench press 95x1@10
Paused deadlift 95x4, 95x4@8.5
Press 42.5x8

Bench was strong off the chest but came to almost a stop midway, looks like my triceps are too fatigued (that's what I felt last workout too).
I didn't do the backoff sets and did only one set of press.

[terminater135]

(26/4):
Squat 117.5x1@8.5 (Power)
Weighted pullups 17.5x1, 3x5x5
EZ bar curls 25x10, 22.5x10, 20x10

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(28/4):
Squat 87.5x5x7, 87.5x1 (I lost my focus in the rest period between set 7 and 8, I did one rep on the last set with bad form and after realizing the rest of the set will look the same I racked the bar).
Press 60x1, 52.5x5x2
Deadlift 122.5x5@8, 122.5x5@8, 122.5x5@7 (Last set felt easier )
Close grip bench press 62.5x1 (Same thing that happened with the squat)

[terminater135]

(29/4):
Pullups BW 8,6,4,2
Dumbell curls 12.5x10, 10x10
Hammer curls 2.5x8, 5x5

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(1/5):
Squat 102.5x3x4
Bench press 92.5x1@9.5, 80x5@9
Paused deadlift 100x4@9, 100x4@8.5

Bench was weak, I hit most reps on the hooks going down in the 80x5 set, I have no excuses for the weak single .

[terminater135]

(3/5):
Squat 120x0F
Press 60x1@9, 52.5x5@9
Weighted pullups 20x1, 5x5x3, 3x5x2
EZ bar curls 25x10

I failed on the squats, I think i'm a bit overtrained because last workout's squats were harder than they should have been too. I did 117.5@8.5 last week so 120 should have been doable.

RPE on the press was higher than before but it's because I used stricter form: more upright torso, closer stance, and less wiggling the bar around.

[terminater135]

(5/5):
Squat 87.5x5x4 (I cut the volume in half to help recovery)
Close grip bench press 62.5x8@8
Deadlift 125x5@8.5, 122.5x5@7, 127.5x5@7.5 (I used a closer stance on the 2nd and 3rd sets, it helped a lot)

[terminater135]

(6/5):
Dumbell curls 12.5x10x3
Hammer curls 10x10x2
Dumbell side raises 2.5x10x3

In the evening: V-sits 7 mins. amrap

[terminater135]

(7/5):
Pullups BW 8,8,4,4
A little bit slow paced running

[terminater135]

(9/5):
Squat 102.5x3x2 (Strength)
Bench press 90x1@8.5, 80x5x2@10, 70x5@8, 75x5@9
Paused deadlift 102.5x4@9, 102.5x4@9.5, 100x4@8.5

I developed some form issues in the bench press that hurt my progress.

[terminater135]

(12/5):
Squat 120x1@9.5 (Power)
Press 60x1@8.5, 50x5@7.5, 52.5x5@8.5, 50x5@8.5, 50x5@8
Weighted pullups 22.5x1, 5x5x4, 3x5
EZ bar curls 25x10

[terminater135]

(14/5):
Squat 90x5x7 (Hypertrophy)
Close grip bench press 62.5x8@7, 65x8@7.5
Deadlift 132.5x5@8.5 (Being generous not giving this set a @9), 130x5@8.5
Dumbell side raises 4x10x3

[terminater135]

I have been gone from this log for a long time, on the 17/5/19 I had a small muscle belly tear on my left pec, this was after about 1-2 months of having a pain alongside a streching sensation in my outer pec every bench workout (most reps were fine but every workout had 1-2 reps that gave my pec a bad stretch). During said workout I felt the same painful stretchy sensation, nothing special until I came home and saw the blue mark starting to form on my left upper arm. I took a short break from lifting at all but came back to it shortly with a quick LP, doing CGBP as my only bench variant (I haven't tried regular grip benching and have chosen not to do so).
After the LP I ran the bridge once (with an ohp focus), after I finished I did a short cut with madcow 5x5.
For the last 6 weeks I have been doing a heavily modified montana method, the program goes:

Day 1
Squat Strength
Press Strength
Weighted pullups (work to a top set of 5)
EZ Bar Curls 3x8

Day 2
CGBP
Deadlift
Light press

Day 3
Squat Hyperthropy
Press Hyperthropy
Pullups BW 3x8
DB Curls

No power day and last frequent lower body are probably the biggest changes (and the ohp being the main upper body lift).
I try to go up 5kg on the lower body lifts and 2.5kg on the upper body lifts every 2 weeks (for now).
I will keep updates posted from now on.