DanCR - Can you believe how much I am in heaven?

[DanCR]

February 19, 2020

Deadlift 135x5 225x5 315x3 355x1x2
Bench 45x4 135x5 225x5 250x1 272.5x1x2
Squat 185x10x3

On less than six hours of sleep and everything felt easy. Go figure.

[DanCR]

February 21, 2020

Row 45x5 95x5 135x5 165x5x5
Press 45x5 95x5 135x5 172.5x1x3 135x5
Squat 195x10 200x10

Another great session. Rows and press felt much lighter than last time, at the same weights. Squats felt as good as they have in months - foot pressure/lean/keep knees forward as long as possible/pop out of bottom immediately upon hitting it, no sinking. 200x10, after all the working back up, was a nice ego milestone.

[DanCR]

February 24, 2020

Deadlift 135x5 225x5 315x5 355x1x3
Bench 45x5 135x5 225x5 250x1 272.5x1x3
Squat 205x10x3

Bench felt incredible - tried to use Rori Alter’s cue about feeling the bar in the hands and not the chest, and it did wonders to avoid caving.

Wondering how long I can go with not warming up to squat. This is the shit I did when I was 22.

[DanCR]

February 26, 2020

Row 45x5 95x5 135x5 170x3x5 135x5 135x2 (all strict except singles; last double actually racked off chest)
Press 45x5 95x5 135x5 172.5x1x5
Squat 215x10, x6x2

Press, which felt great last time, felt like shit, perhaps due to the strict warm ups. Skipping from three singles last time to five this time was dumb, but was pissed.

Increasing squat by 10 lbs. per session finally stopped being funny. Feels so much better when I remember to push and keep knees forward and drop straight down. Cannot figure out the rotation for shit, though... so gonna post on the stupid questions thread.

[DanCR]

Double post.

[DanCR]

February 28, 2020

Deadlift 135x5 225x5 315x3 355x1x5
Bench 135x5 225x5 250x1 272.5x1x5
Squat 225x10x3x3x4

Deadlifts were easy. Skipped right to five singles from three. Zero issue.

Ditched the empty bar warm up on bench, caused no issue at all. Nearly failed fourth single but smoked fifth - sped the descent up just slightly. Also skipped from three singles right to five, which was flat dumb. Wanted to move to 275 already.

Still not warming up on squat at all and still not suffering from it. Only cues should be: hands off bar, slight lean at top, descend upright over mid-foot, keep knees forward as long as possible.

[DanCR]

March 1, 2020

Row 135x5 170x4x3x3x3x3
Press 95x5 135x5 155x2 175x1x2
Squat 230x10x6x6

Pulled out two warm up sets on row (empty bar and 95) and one on press (empty bar) and it had zero negative effective. Rows were hard but no harder than last time in. Press was real strong today.

Squat was ok. No warm up. I’m still sitting back and “letting” the weight down and have to stop that shit.

Yet another dude pointed out the bar angling left and said it appeared that I flat out have a larger right rear delt. Fuck.

[DanCR]

March 3, 2020

Deadlift 135x5 225x5 315x3 340x1 360x1
Bench 135x5 225x5 250x1 275x1
Squat 235x10x6x6

DL and bench were super easy. Relief to just hit the one top single after the last few sessions. Controlled myself and didn’t go for a second.

Holding hips neutral and not permitting extension instantly fixed the sitting back problem. Probably should’ve listened when dude told me that months ago.

[DanCR]

March 5, 2020

Row 135x5 170x4x4x3x3x3
Press 95x5 135x5 155x2 175x1x3
Squats 240x10x6x6

The two sets of four on rows were heavy, but the triples flew.

Press flew tonight. Easily could’ve hit 180, my lifetime 1RM before starting this Hepburn thing.

Finally, the no warm up squat experiment continues and shows no sign of slowing. Not sure what it means.

[DanCR]

March 7, 2020

Deadlift 135x5 225x5 315x4 360x1x2
Bench 135x5 225x5 250x1 275x1x2
Squat 245x10, x6, x6

DL and bench flew. Best session in weeks for both, despite some good ones of late.

Squat sucked, a little better when slowed up a bit and tried to pretend I was air squatting and feeling the bottom.

[DanCR]

March 9, 2020

Row 135x5 170x4x4x4x4x4
Press 95x5 135x5 155x2 175x1x5
Squat 250x10, x6, x4

Rows were easy, hence adding a bunch of reps. Third press single got out in front, which pissed me off so I skipped right to five singles.

The squat thing finally stopped being funny. Nearly puked after first set, and stopped the last at four due to what I believed was legit impending failure. Have to keep thinking midfoot with big toe down, hips neutral, upright, knees forward.

[DanCR]

March 11, 2020

Deadlift 135x5 225x5 315x4 360x1x3
Bench 135x5 225x5 250x2 275x1x3
Squat 255x10, x6, x4

DLs and bench felt like shit, which took me a bit aback given the last few sessions. Got the reps, though.

Squats felt much easier than last session, though. Did better job of staying upright, which kept the knees forward without me having to think about it so hard. Also didn’t hurt that I moved the bar up a bit, far from high bar but no true low bar.

[DanCR]

March 13, 2020

Row 135x5 170x5x4x4x4x4
Press 95x5 135x5 157.5x2 177.5x1
Squat 260x6x7x5 275x3

Sucked. Rows felt heavy as shit, press ok (really had to control myself to stop at one single)...and the no warm up squat experiment finally died. Felt like maybe I bitched out of the first set but really did not think I could get up again. Hit the triple with 275 as a consolation prize, since it’s been months since that or anything higher was on my back. Was a very easy triple.

[DanCR]

March 15, 2020

Deadlift 135x5 225x5 315x4 360x1x5
Bench 135x5 225x5 250x2 275x1x5
Squat 265x6x3 225x1x3

The DLs were hard but just had to go to five singles and get to 365...because it looks cooler. Bench singles also were hard, except that the fifth flew.

Squats were real heavy (I bitched out of trying again for260 for ten) and wasn’t happy with the form. Got off midfoot and hips turning on a few reps. Did the singles at 225 solely to work form and they were perfect, so left on a high note.

[DanCR]

March 16, 2020

Press 95x5 135x5 157.5x2 177.5x1x2
Squat 135x5 185x5 225x5 255x5 285x1x3 295x1 300x1
Row 135x5 155x5 175x3x2

Departed from program other than press because I was in yesterday and showed up today solely to get one last session in before the lockdown. Fuck.

Knees forward and hold them in squat. No fucking turning of the hips.

[DanCR]

March 27, 2020

First session at home with limited plates and no equipment beyond bar/plates. All weights KG.

Deadlift 62.5x5 80x5 102.5x5 117.5x5, x6
Row 57.5x10 70x5 80x3, x4
Press (strict) 40x6, x8 45x7 47.5x5
Squat 40x12x2
Pushups x10x3
Curl 40x6

Press - be sure to keep up. Drifting a bit out/down on chest.
Squat - staying upright and keeping knees forward avoids turning in the hips.
Pushup remember head forward so chest can touch.
Curl let bar drift out on eccentric - felt better on elbows.

[DanCR]

March 29, 2020

Deadlift 62.5x5 102.5x5 117.5x7
Row 80x4, x4, x3
Strict Press 42.5x8 45x6x2
Squat 45x12x2
Pushups w/ Three Count x5x3
Curl 20x8

Starting to cheat the rows, of course. Reset.
Head up on rope, feet nearly straight on squat. Never should’ve fucked with toes out. Wasn’t an issue, shouldn’t have fixed it.

[DanCR]

March 4, 2020

And now for something completely different. All with times 60 second rests between sets, a few minutes (untimed) between movements.

Deadlift 62.5kg 10x2, 7x3
Row 40kg 10x3, x7, x5
Press 25kg 10x5
Squat 25kg 10x5
Pushups 10x2, 7, 5x2
Curl 20kg x5x5

[DanCR]

April 9, 2020

Deadlift 62.5kg x15, x10, x7x3
Row 42.5kg x10, x8, x5x3
Curl 20kg x6x5

Times 1 min rests between sets. A few mins between movements.

Right heel/back of ankle is fucked up, which forced me to keep over midfoot on every movement. Was surprising/educational to find out how much I'd have deviated if not for the pain keeping me from doing so.

[DanCR]

April 11, 2020

Press 27.5kg x10x5
Squat 27.5kg x10x5
Pushup x10x2, x8, x6x2

Timed 1 min rests between sets. A few mins between movements.