Busa's log

[Busa]

So, last week I unexpectedly had to fly to Amsterdam for work. Which means I missed a week of training and today I paid the price.

GGW week 5. BW 233 lbs.

Squat: 260x4x5
Bench: 185x3x5
Deadlift: 260x3x5
Hammer Curls: 40x10, 45x10, 50x10
Tricep Pushdowns: 110x15, 120x15, 130x15

[Busa]

Was busy and sore yesterday, so did Wednesday’s session a day late.

Squats: 235x2x5
Press: 135x4x5
Rows: 185x4x6
Wide Grip Lat Pulldowns: 180x12, 180x11, 200x6
Cable Lateral Raises: 20x3x10

[Busa]

I’m in a slump. Missed Saturday’s workout and intended to to repeat week 5, but lacked any motivation to squat today. Psychology I feel weaker. So, I decided to attempt a max on bench and I hit a 10 pound PR (255x1). That was good! Then I decided to try for a deadlift max (previous best is 365x1). Was wayyy to cocky and loaded 405 on the bar, which I couldn’t even get to break the ground. Tried for 385 after that and got to mid-shin level before setting it down. Lessons learned: don’t be greedy.

Merry Christmas to all!

[Busa]

I suppose I didn’t really learn a lesson after all. Hit a small PR on squat today (330x1) which was great, but then I went for another PR on the press (170x0), which wasn’t so great. Whatever. This week is a write off anyway, I’m just trying to get a few lifts in during the Christmas festivities. I’ll see what I can do with deadlifts on Friday.

[Busa]

Ok, its a new year and I’m back with the program. Repeating GGW week 5. BW 237 (!) lbs.

Squat: 260x4x5
Bench: 185x3x5
Deadlift: 260x3x5
Hammer Curls: 40x3x10
Tricep Pushdowns: 120x3x15

[Busa]

Squats: 235x2x5
Press: 135x4x5
Rows: 185x4x6
Wide Grip Lat Pulldowns: 180x12, 190x12, 200x9
Cable Lateral Raises: 20x3x10

So... my BW is up to a massive 239 pounds, and I’m not happy about that. Plus, the doctor called me into the office today. Long story short, my cholesterol is high and I need to manage that with some lifestyle changes. An improved diet and some conditioning work is in my immediate future, which will hopefully result in less body fat without affecting strength levels too severely.

[Busa]

Glad to finally get week 5 in the bag.

Squat: 245x3x5
Bench: 200x4x5
Deadlift: 300x5
EZ Barbell Curls: 70x3x12
Tricep Pushdowns: 130x3x15

[Busa]

GGW week 6. BW 236 lbs.

Squat: 280x4x4
Bench: 200x3x4
Deadlift: 280x3x4
Hammer Curls: 45x2x12, 45x11
Tricep Pushdowns: 130x3x15

[Busa]

Light day. BW 236 lbs.

Squats: 245x2x4
Press: 140x4x4
Rows: 195x4, 205x4, 215x4, 225x4 — last set was RPE 10
Wide Grip Lat Pulldowns: 180x12, 190x12, 200x12
Cable Lateral Raises: 20x3x12

[Busa]

Good session to end the week.

Squat: 260x3x4
Bench: 210x4x4
Deadlift: 315x4, 365x1 — the single was an important pull for me, even though it just ties my PR, I did it at the end of my workout and in squat shoes, so I can quit feeling like my DL has gotten weaker. Felt like an RPE 8.

[Busa]

GGW week 7. BW 236 lbs.

Squat: 260x4x6
Bench: 185x3x6
Deadlift: 260x3x6
Hammer Curls: 50x10, 45x10, 40x10
Tricep Pushdowns: 140x3x15

[Busa]

So... I’ve been remiss in my logging, but not in my lifting. Finally finished my first round of GGW (bench focus) with the folllowing results:

Squat: 365 (up from 325)
Bench: 260 (up from 240)
Deadlift: see below
Press: 170 (up from 165)

Overall, progress was in line with expectations (even a little better than expected for the squat). I’m not sure what’s going on with my deadlift. Baseline was 370, was expecting to PR around 395 (405 was an ambitious thought) but my last warmup @ 365 was moving slow. Went for 405 anyway and could barely break it off the floor. Thinking I’ll try again at 365 then 385 to see what happens. Probably a form issue.

[Busa]

I’m a slacker on this log, but I guess since I’m
“In the race” to a 275 bench, I ought to renew my efforts here.

Anyway... I’m into my second round of GGW, currently in week 6, again with the bench focus. I resolved my deadlift problem and managed a 405 pull @9, so there’s that. In addition to the HLM 3 day per week regimen, I’m doing a quick arms / shoulders session a couple of times per week because #vanity.

Here’s this week’s workouts so far:

Monday

Squat: 310x4x4
Bench: 210x3x4
DL: 305x3x4

Tuesday

Hammer curls: 50x3x12
Tricep pushdowns (rope): 130x3x12
Lateral dumbbell raises: 15x3x15

[CamLeslie]

There has been some pretty sweet progress in this log. Getting strong man.

[Busa]

Thanks @CamLeslie, I appreciate that. I hope to get as strong as you eventually!

GGW Week 6 "L" Day

Squat: 275x2x4
Press: 185x1 (!), 145x4x4
Pendlay Rows: 185x4x4
Wide Grip Lat Pulldowns: 200x20, 200x18, 200x16, 200x16

Big PR on the press, was definitely not programmed but I was eager for the PR attempt, and ended up with a pretty clean rep. Previous best was 170 and ugly, so I am pretty happy with the result.

[Busa]

Was short on time yesterday, so only hit bench plus a couple arm accessories. Will catch up on squats and dead’s today.

Bench: 225x4x4
LTE: 60x10, 70x10, 80x10 — first time doing these, just figuring out the movement
Hammer curls for the pump

[Busa]

And the second half of the workout, week 6 of GGW in the bag.

Squat: 295x3x4
Deadlift: 345x4

Triceps are atypically sore this afternoon, the consequence of yesterday’s LTEs. I’m going to keep those in the rotation, as they seem to hit the long head well.

[Busa]

A bit of a gong show today, but I got it done. I have to fly to Amsterdam today on short notice, so I will miss Wednesday's workout. Was also watching my 6 year old daughter today at home, and as she happens to weigh 45 pounds, we call each plate on the bar "one Olivia". So I was kept busy explaining to her how many Olivia's I was lifting during each set

GGW Week 7

Squats: these felt unusually hard, probably due to poor sleep the night before and too many things on my mind today
295x6 (also referred to as "six Olivias")
295x6
295x1 <-- oops. Lost focus and was grinding it back up out of the hole. Took another 5 minutes rest and repeated.
295x6
295x6

Bench: these were easy (and easier after I dropped the extra 15 pounds)
210x6 <--was supposed to be 195, did I mention I was distracted during my workout? #platemath
195x6
195x6

Deadlifts: easy
285x6
285x6
285x6

EZ Bar Curls
70x10
80x8
90x6
100x4
110x4

Wanted to hit some LTEs but ran out of time. Now I'm off to the land of windmills and wooden shoes!

[Busa]

Just back from Amsterdam. I missed Wednesday's & Friday's workout so the plan was to catch up as best I could.

Squats: Wed called for 255 2x6, Fri called for 275 3x6. I spilt the difference because my jet lagged body was weak sauce today.
255x6
255x6
255x6

Bench: not too bad but last couple of reps were moving slow
210x6
210x6
210x6
210x6

Deadlift
325x6

OHP: experimenting with different grip widths, these felt like @7-ish?
135x6
135x6
135x6
135x6

[Busa]

Bro workout.

EZ Bar Curls: a little body english on the last reps, but I'm overloading these anyway
110x5
110x5
110x5
110x5
110x5

LTEs: shoulders and elbows were not loving these. I need to figure out another lift for the long head of the triceps.
70x10
75x10

Dumbbell Lateral Raises
15x20
20x15
25x10

Face Pulls
80x10
90x15
100x15