Lep's Lifting Log

[leprechaun71]

CW 31: Decent day. Avg HR 114. Duration 66 min.

Bench: 135, 165, 185, 205, 225, 245, 265 (X5)
Pullups: 6, 6, 6, 7
KB Goblet Squats: 10, 15, 20, 25 (53lbs)
KB Swings: 10, 15, 20, 25 (71lbs)
Cable Curls: 4X10X60
Cable Tricep Ext: 4X12X60

[leprechaun71]

CW 32: Felt good and had a decent workout today. Avg HR: 121; Duration 90 min. I added in incline bench and did them with a single board (cheap DIY) to help shoulders. I will continue with them and will move them to first in the workout to further help shoulders. Squats moved well but I did have some issues with my rt. hip and the weight shifting on the last set (was able to correct and finish strong).

Squat: 135, 185, 225, 255, 285, 315, (added belt) 345, 375 (X5) (last set RPE: 7.5)
BB Rows: 145, 165, 185, 205, 225, 245 (X5)
Inline Bench: 135, 155, 175 (X5) (30 degree incline and done with a single board, 1.5")
Cable Curls: 4X10X60
Cable Tricep Ext: 4X12X60

[leprechaun71]

CW33: Another good session. I hit 395 for 3 pretty easily on deads despite first rep being a turd. If I pull like I did today then 405 for a triple should be in the bag next week. IF. Bench was ok but I was pushing it going for a triple at 280. Next week's bench is going to be interesting. Avg HR: 108; Duration 79 min.

Bench: 135X6, 225, 245, 265, 280, 250 (X3), 250X4
DL: 135X5, 225X3, 275X3, 315X2, (added belt) 355X1, 395X3 (RPE: 8.5), 355, 355, (X3)
Pullups: 6, 6, 7, 7
KB Goblet Squats: 10, 15, 20, 25 (53lbs)
Cable Curls: 4X10X60
Cable Tricep Ext: 4X12X60

[leprechaun71]

CW 34: I struggled today on bench and was only able to hit 3 at 275. Probably could have got another but not worth it. Form and energy were off. Just got a slingshot today and tried it on my last set of bench. Wow, it's aptly named, bar just flew off my chest. Avg HR 104. Duration 80 min.

Bench: 145, 175, 195, 215, 235, 255 (X5), 275 (X3), added slingshot 275X5 (could have got more but decided to stop here)
Pullups: 7, 7, 7, 6
KB Goblet Squats: 10, 15, 20, 25 (53lbs)
KB Swings: 10, 15, 20, 25 (71lbs)
Cable Tricep Ext: 4X12X60

[leprechaun71]

CW 35: I made hard work of today's session and rt. si joint gave me some issues so I abandoned last set of squats (385). Incline was relatively easy but rows, in particular the last set, felt heavy. Probably time to lighten the weights and go back to higher reps. I'll go for a PR set on deads next workout and then re access. Avg HR: 122; Duration: 100 min.

Incline Bench: 135, 145, 165, 185 (X5)
Squat: 225, 265, 295, 325, 355 (X5)
BB Rows: 145, 175, 195, 215, 235, 255 (X5)
Cable Curls: 4X10X60
Cable Tricep Ext: 4X12X60

[leprechaun71]

CW 36: I am ending this cycle and it was a good one to end on. PR on deadlift and am super psyched about that. I am also really liking the slingshot and will add it in more. It helps correct my bench stroke which has a tendency to be a little too straight. Avg HR: 109; Duration: 80 min.

Bench: 185, 225, 245, 265, 285 (X3); added slingshot 295X5
DL: 225, 285 (X3), 325X2, added belt 365X1, 405X3 (PR baby)
Pullups: 8, 8, 8, 7
KB Goblet Squat: 5, 10, 15, 20, 15, 10, 5 (53lbs)

[leprechaun71]

I kinda did whatever I wanted today as a transition to a new program. No more workouts this week and will start new program next week. I'm thinking of weekly rotating reps starting with 7's and then going to 10's and finishing with 4's. 2 cycles (6 weeks) and then a deload and see where I am at. I'll add 10lbs to upper and 15lbs to lower body main lifts each cycle. I'll do an amrap on my 4's week and will adjust the increase from there. I considered going to 4 days a week but I don't think I can swing it yet logistically or physically.

On to today's workout: Avg HR: 119; Duration 58 min

Bench: 135, 185, 225, 245 (X8), added slingshot 275, 275 (X8); last raw set was an RPE 9
Pullups: 8, 8, 8, 8 (not sure if I should add more reps, weight or another set)
Goblet Squat (53lbs): 5, 10, 15, 20, 15, 10, 5
KB Swings (71lbs): 5, 10, 15, 20, 15, 10, 5

[leprechaun71]

RT4H 1: Decent workout today but not used to straight sets (feels like real work). Dropped arms for today as I just didn't feel it. Avg HR: 118; Duration; 66 min. Rest periods on bench work sets started at 2 min and finished at 3 min on penultimate set.

Bench: 135X8, 165X4, 195X2, 225X7X4*, 225X9 (I did a 7+ on last set with an RPE of 9) *weight/reps/sets
Pullups (BW): 8, 8, 8, 8
KB Goblet Squats: 5, 10, 15, 20, 15, 10, 5 (53lbs)
KB Swings: 5, 10, 15, 20, 15, 10, 5 (71lbs)

[leprechaun71]

RT4H 2: Fook, right sacroiliac joint still acting up and completely fucking with my squat form. Had to stop again today and will have to go to another exercise. I will probably substitute light SSB squats and focus on bench and deads for the rest of the time. Incline moved nicely and I do love me some BB rows. Reignited the arms race but have to be careful as left elbow is getting pissy. Avg HR: 102; Duration 90 min.

Incline Bench: 135X8; 160X7X4; 160X10 (last set was a 7+ with an RPE of 8.5)
Squat: 135X8; 185X6; 225X4; 275X2; 320X5 (abandon ship)
BB Rows: 135X8; 155X4; 185X2; 210X7X5
EZ Bar Curls: 77X10X4
EZ Lying Tricep Ext: 77X12X4 (arm exercises are combined with 2 min rest between each superset)

[leprechaun71]

RT4H 3: I felt good today. Bench and deads moved well. Overall, very happy with today's session. Avg HR: 123; Duration 95 min.

DL: 135X6, 225X4, 255X2, 295X1, 325X5X4
Bench: 135X7, 165X7, 185X7, 205X7, 225X7, 235X7; added slingshot 255X7, 275X6
Pullups: 7, 7, 7, 7, 7 (35)
KB Goblet Squat (53lbs): 5, 10, 15, 20, 15, 10, 5 (80)
Cable triceps: 60X12X4 (2 sets of pushdowns, 2 sets of extensions)

[leprechaun71]

RT4H 4: Decent workout today but 10's be hard. The plan was 5 sets but 4 was all that I had. Avg HR: 108; Duration; 68 min. I could tell from pullups (how difficult they felt) that I am putting on weight and the mirror tells me it is not all the good kind. I am up to at least 225 and turning into quite the lard ass. Need to start hiking my 2 milers every other day again. I could also do with cutting out the cold beer but who could do that.

Bench: 135X10, 185X6, 205X10X4 weight/reps/sets
Pullups (BW): 8, 7, 7, 7, 7
KB Goblet Squats: 5, 10, 15, 20, 15, 10, 5 (53lbs)
KB Swings: 5, 10, 15, 20, 15, 10, 5 (71lbs)
Cable triceps: 60X12X4 (2 sets of pushdowns, 2 sets of extensions)

[leprechaun71]

RT4H 5: I just didn't have much motivation today and kinda slogged through the workout. Added SSB's and had a hard time with them as I have not done them in a while. Avg HR: 102; Duration: 65 min.

SSB: 60, 150, 200, 240 (X10), 265X8 (was really struggling)
Incline Bench: 145X10X5
BB Rows: 190X10X5

[leprechaun71]

RT4H 6: I felt decent today. Bench and deads moved well. Dead for reps of 7 are just not any fun. Avg HR: 123; Duration 66 min.

DL: 135X7, 225X4, 275X2, 315X7X4 (no belt, smoked after last set)
Bench: 135, 155, 175, 195, 215 (X10)
Lat Pulldowns: 120, 140, 160, 160 (X10) (lt elbow bothering me so did these instead of pullups)
Pullups (BW): 8 (neutral grip, felt fine after pulldowns)
KB Goblet Squat (53lbs): 5, 10, 15, 20, 15, 10, 5 (80)

[leprechaun71]

RT4H 7: I really wasn't feeling it when I started but I persisted and had a good workout. Feel really good about it now. 4's at 245 were a little too easy on bench and I was able to get 9 on the 4+ set. Rest periods on bench work sets started at 2 min and finished at 3 min on penultimate set. Avg HR: 111; Duration; 70 min.

Bench: 135X8, 185X5, 225X2, 245X4X4, 245X9 (RPE of 9), Added slingshot 275, 295 (X5)
Pulldowns: 120, 140, 160, 160 (X10)
Pullups (BW): 7
KB Goblet Squats: 5, 10, 15, 20, 15, 10, 5 (53lbs)
KB Swings: 5, 10, 15, 20, 15, 10, 5 (71lbs)
Cable triceps: 60X12X4 (2 sets of pushdowns, 2 sets of extensions)

[leprechaun71]

RT4H 8: Squatting is just a big bag of shit for me right now and I am hating it. Bench, however, continues to improve and am feeling really good about it. I still have to be careful particularly with incline as I get slight shoulder twinges from time to time. Avg HR: 105; Duration; 82 min.

SSB: 60, 150, 200, 240 (X10), 265X8 (FOOK, was going for 10)
Incline Bench: 175X4X4, 175X10 (4+ set, RPE 8)
BB Rows: 230X4X4, 230X7 (4+ set, RPE 8.5)
KB Swings (71lbs): 5, 10, 15, 20, 20, 15, 10, 5 (100 reps, slightly less than 10 min to do all reps)

[leprechaun71]

RT4H 9: Started out like a hot turd but picked it up as the session progressed. Moved bench to first and weight moved well again. All sets of Deads were done without a belt. I am doing all my + sets to an RPE of 8-9. Avg HR: 120; Duration 84 min.

Bench: 135X8, 185, 205, 225, 245 (X4), 265X6 (4+ set), added slingshot 295X5, 315X3
DL: 135X6, 225X4, 275X2, 315X1, 355X3X4 (should probably do 5 sets here)
Lat Pulldowns: 120, 140, 160, 160 (X10)
KB Goblet Squat (71lbs): 5, 10, 15, 10, 10, 5 (55 total reps; went up in weight and it was much harder to hold the rack position)

[leprechaun71]

RT4H 10: I felt good today (seems to be always the case after 2 days of rest) and everything moved well. My 7+ bench set got a little sketchy when I paused on the last 3 reps (did tng before that). Did 2 sets of pull ups and they were definitely harder than before. Weight is up to 228lbs. Avg HR: 114; Duration 62 min.

Bench: 135X8, 175X6, 205X3, 235X7X4, 235X10 (RPE: 9)
Pulldowns: 120, 140, 160 (X10)
Pullups (BW): 6, 6
KB Goblet Squats (71lbs): 5, 10, 15, 15, 10, 5 (60 reps)
KB Swings (71lbs): 5, 10, 15, 20, 15, 10, 5 (80 reps)

[leprechaun71]

RT4H 11: Squatting felt better today and I really need to add another day (maybe high bar). Incline was good again but I have to admit straight sets feel like WORK. Avg HR: 108; Duration; 92 min.

SSB: 60, 150, 200, 240, 265 (X7), 240X10
Incline Bench: 170X7X5 (wt/reps/sets)
BB Rows: 220X7X5
KB Swings (71lbs): 5, 10, 15, 20, 20, 15, 10, 5 (100 reps, reducing time to complete each workout)
Cable triceps: 60X10X4 (2 sets of pushdowns, 2 sets of extensions)

[leprechaun71]

RT4H 12: Felt decent today and overall everything moved well. Dropped the weight back to 53lbs on goblet squats as 71lbs was wrecking my lt arm. I'm also going to drop the 10's week and just do 7's and 4's (deadlift will be 5's and 3's). Avg HR 112; Duration 88 min.

Bench: 135, 175, 195, 215, 235, 255 (X7) (last set RPE: 8); slingshot 285X7; 315X4
Deadlift: 135X6, 225X4, 275X3, added belt 315X2, 350X5X4
Pulldowns: 120, 140, 160 (X10)
Pull ups (BW): 8, 7
KB Goblet Squats (53lbs): 5, 10, 15, 15, 10, 5
Cable Triceps: 60X10X4 (2 sets of pushdowns, 2 sets of extensions)

[leprechaun71]

RT4H 13: Feeling good. I did one handed KB swings with lighter weight and fook, they hard. Avg HR: 115; Duration: 62 min.

Bench: 135X8, 185X4, 225X2, 255X4X4, 255X8 (4+ set RPE: 8.5)
Pulldowns: 120, 140, 160 (X10)
Pullups (BW): 8, 8
KB Goblet Squats (53lbs): 5, 10, 15, 20, 15, 10, 5 (80 reps)
1H KB Swings (53lbs): 5, 10, 15, 20, 15, 10, 5 (80 reps)
Cable Triceps: 60X12X3, 65X12 (2 sets of pushdowns, 2 sets of extensions)