Perpendicular to the Surface of the Earth

[ithryn]

Thursday 23 November 2017

Bench 8's
210 x 8
210 x 7 + f
200 x 8

Press 8's
137.5 x 8
135 x 8 - very hard
125 x 6 - #ded

Pushups AMRAP in 10 min:
ehhhh I did 100 in 8 minutes.

[ithryn]

Saturday 25 November 2017

Deadlift 8's
325 x 7 - phoned in this performance
300 x 8 x 2

Wasn't feeling it. I stopped following the diet and I think this has the simultaneous effect of packing on more pounds (eating too much fat) and leaving me with no energy (not eating enough carbs).


Monday 27 November 2017

Press 8's
150 x 8
150 x 7 - long failure on the 8th
145 x 8 - a real grind

Quit for the morning after this. After this my left shoulderblade hurt where it always does when I pull it. Just hurts no matter what position my arm is in unless I'm laying with it over my head. This has happened probably 5-6 times over the past few years of lifting. I asked Baker and Petrizzo about it and it's basically nothing.

However: I came home and did the rest of the workout:

Weighted dips:
25 lb plate x 10
35 lb x 10
45 lb x 10
45 lb x 10
50 lb x 10

Front/side/rear delt raises x 10-15 reps x 5 rounds......used a 45 lb barbell for the front raises and 20-25 lb dumbbells for everything else.

Couldn't raise or use my arms after this, but my shoulderblade stopped hurting so much. I guess the moral of the story is don't baby it!

[ithryn]

Wed 29 Nov 2017

Squat 330 x 5 x 3


Saturday 1 December 2017

Bench
217.5 x 5 x 3

Straight leg deadlift on a 2" deficit (supposed to do these with the squats the other day)
275 x 5 x 3 (why must I be made to suffer so)

Close grip bench press
185 x9, x9, x8

Dumbbell incline press
45 x8, x12, x12

Superset, with little rest, six rounds of:

Dumbbell curls x 10 with 45 lbs, then 40 lbs
LTEs x 10 with 75 lbs, then 70 lbs

Six rounds is a lot of anything

[ithryn]

What a week. Early mornings at work, busy all evening. But hey, I think every December before this I've just dropped the ball entirely, so at least here I am doing the bare minimum.

Thursday 7 December 2017

Deadlift
335 x 5 x 3 - these are much better after a rest anyway

Paused squats (three second count for real) ascending sets:
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5

[slowmotion]

Just read the last two pages of your log, you're doing some great work!

[ithryn]

Oh thanks bud! Yeah I'm liking this program.

Sat 9 Dec 2017

Press
160 x 5 x 3 - last time I failed at 4 reps and then reduced the weight, so that's cool.

Dumbbell press, seated:
45 lbs x 10 x 4

[ithryn]

Monday 11 December 2017

Squat 1RM, then 2x2 at 90%

315 x 1
365 x 1
405 x 1
425 x 1 PR!

SMASH DAT BUTTON


385 x 2
385 x 2

That's a 20 lb PR on my squat, but it's probably a bit overdue.

[chromoly]

YEAH! 20 lb PR! Congrats

[DIR]

Fuck ya good work.

[Wilhelm]

Nice, @ithryn!

[ithryn]

Thanks guys & gals!!

Still Monday 11 December 2017


Snatch grip deadlift
275 x 10 x 2

Bench doubles:
245 x 2
245 x 2
245 x 3 bonus rep!

[Allentown]

Grats on the PR!

[slowmotion]

Congrats on the PR! Great work!

[ithryn]

Thanks! Andy Baker is a genius.

Tuesday 12 December 2017

Close grip bench press
205 x 6 x 3
Backoff:
185x7
175x5
155x8

Barbell curls
95x10
85x10x2

Dips / hammer curls supersetted:

Dips x 6, 6, 7
Hammer curls 45 lbs x 12x2, 35 lbs x 12

[ithryn]

Thursday 14 December 2017

Deadlift
315x1
375x1
405x1 - seemed easy
425x0 - d'oh
405x0
385x0

365x2x2

Still my nemesis lift.

Then went to the store leaving it on the floor, so 365x1 when I got back

Front Squats
225 x 3 x 5 sets

GPP: two rounds
Kettlebell swings x 50
Weighted step ups x 10 each leg

[d0uevenlift]

That 500 squat should happen in no time!

[ithryn]

Haha thanks! I'm at least wishing for 450 soon!

Saturday 16 December 2017

Press....1rm? and then heavy doubles? haha no.
185x0 okay that was dumb and ambitious.
180x0
Well I did 175x2x3 last time, so I can do 176 right?
176x0
170x0 wtf

155 x 2
160 x 2 x 2

Well.

Press backoffs
115 x12, x12, x11

Side delts 100 reps for time: I used 25 lb and then 15 lb dumbbells. And didn't time myself.

LTE
85 x 10
75 x 15
75 x 10 x 3 more sets

It's possible lack of sleep and stress affected this. In-laws are moving this weekend and it's a lot of work and chaos.

[ithryn]

Tuesday 19 December

Just squats. 300 x 8 x 3.

Two pretty solid days of moving family into two Uhauls. Oh the soreness.



Friday 22 December 2017 - tried to bench today. It kinda hurt. My elbow smarts now. I also bombed a huge ass heavy weight that definitely wasn't 185.

I didn't sleep a lot last night. I dunno. I'll give it a whirl tomorrow maybe.

[ithryn]

My left elbow hurts SO BAD. All the time. Blargh.

On a positive note, the holidays weren't too bad. And I usually get totally derailed in training, so a half - derailment isn't too shabby I guess.

Also it's -6 degrees right now; WTF this is Chicago not Minnesota!

30 December 2017
Squat 335 x 5 x 3
Press 135 (!) x 5 x 3 (barely!)

Monday 1 January 2018

Stiff leg deadlift 315 x 5 x 2, 295 x 5

Bench 185 x what the heck. My body kinda rotates to the right while trying these and they don't feel right at all. That's fun. Did 135 a bunch and called it.

I plan to use the next two weeks to realign myself with Andy Baker's program and then his next cycle starts.

I guess he's splitting the program into two, you can pick the 8/5/2 program or a powerlifting program I guess. I'll stick with 8/5/2 because it was working and it's fun.

[BenM]

What have you done to your elbow? Tendinitis or something from the benching the other day?