Grunting my way to something.....

[RobD]

Hey guys (Grunter from the SS forums)

thought I'd start loggin these workouts with hopes of keeping things consistent and maybe get some quality feedback. A bit of info, 43 yr male, 173#, 5'7".

11/5/17
Sets x Reps

Bench
180x3x3
rest 4 min

Press
115x4x3
rest 3min

[Les]

I'm glad you decided to make a log. Keep grinding away and hit some PR's!

[RobD]

I have a bit of time so I'll add more specifics about my programming.

Upper body : done 3x per week (bench & press). One day will be light bench (5x5) and heavy press (3x3) alternating, then I'll have one day doing heavy singles (5). The week is not set in stone, I'll pick one of the rep ranges depending on how I'm feeling. One thing I won't do is doing the same scheme for both lifts on the same day.

Lower body: 2x per week following heavy 3x3 / light 5x5. My heavy DL will be conventional and I've been using a variant for the light, in this case it's been SGDL. Squats are LBBS for both.

Today's session below: doesn't follow the above cause I was on vacation for a week then the week we came back my schedule was nuts so I haven't done any lower body since Oct 17. I was already feeling beat up so I dialed it back this session.


11/6/17
Sets x reps

Squat
225x4x3

SGDL
225x3x4

[Wilhelm]

Good to have you here, Rob.

I was never on the other board, but i still want to call you Grunter. ; )

[Chebass88]

Welcome, He Who Grunts. It is great to have you here. Keep pushing ahead whenever possible.

[RobD]

11/7/17

Bench

175x5x5
Rest 3 min

Press
120x1x5

Bench felt great but press is still the bitch. These 5 singles were ok but they need to be better. Slept better the night before and ate well today.

On a shitty note I found three leaks in the upstairs drain line. I gotta get to that sooner than later.

[RobD]

I screwed up on Monday as one of either the squat or Deadlift should have been heavy, but instead I did light so I had to do both heavy today. Squats felt like ass but DL felt ok.

11/8/17
Squats
5min rest
280x3,3,1 - tried wearing the belt for the last set but it totally threw me off after the first rep.

DL
315x1x3

I'm doing warmup sets but just logging my work sets here.

BB Curls - density block
7min@65#x35 reps

[Wilhelm]

I screwed up on Monday as one of either the squat or Deadlift should have been heavy, but instead I did light so I had to do both heavy today. Squats felt like ass but DL felt ok.

11/8/17
Squats
5min rest
280x3,3,1 - tried wearing the belt for the last set but it totally threw me off after the first rep.

DL
315x1x3

I'm doing warmup sets but just logging my work sets here.

BB Curls - density block
7min@65#x35 reps

I haven't had my belt for very long yet.
I've been putting it on once i get to the singles in my squat warmup.
I go pretty close to work sets with these, so it gives me some extra practice with the belt.

[RobD]

Got a quick workout in before the wife and I go out on our date night.

11/10/17
sets/reps
Bench
rest 2min
190x5x1

Press
rest 3min
115x4x5

BB Curls
55x3x10

Hammer Curls
25x3x8

Friggin freezing here today, glad I set up my homegym in the basement instead of the non-heated shed.

[RobD]

11/13/17

Sets/reps
Bench
3 min rest
185x3x3

These felt good. The benching 3x per week has helped. Back in May I was only able to grind out one crappy rep at 185, so hopefully it can keep going up.

Press
4min rest
125x3x3

These felt better, I added a belt for the sets and also moved my hand position out about an inch.

Hammer curls
25#x3x8

Rippetoe rows-density block
135#x25 for 7min

[Wilhelm]

11/13/17

Sets/reps
Bench
3 min rest
185x3x3

These felt good. The benching 3x per week has helped. Back in May I was only able to grind out one crappy rep at 185, so hopefully it can keep going up.

Press
4min rest
125x3x3

These felt better, I added a belt for the sets and also moved my hand position out about an inch.

Hammer curls
25#x3x8

Rippetoe rows-density block
135#x25 for 7min

Good call on the 3X/week benching.
I started doing that recently as well.

My technique needs the practice as much as i need to move the weight up.
Kind of a hand in hand thing there.

Keep up the good work, Rob.

[RobD]

Thanks for the feedback Wil. I'm so far happy with the bench progress so far, goal is to get 205 for a single then for reps.

Missed today's workout as I got home late then we ran out of printer paper and my oldest son had some homework he needed to print off to hand in tomorrow so we went out to buy paper. Had to step out again and won't be home till after 9 and by then it'll be too late to get a workout in. Hopefully tomorrow

[RobD]

11/15/17

Sets/reps

Squats - no belt
6min rest
285x3x3

First set felt like I was getting pinned on all three reps but the next two sets felt better, weird. I'll have to look back in my notes because I think 285 is a PR for me.

Bench
3min rest
177x5x5

Last set was rough but managed to make all reps, no grind. Although I felt a little something in my left shoulder. Hopefully it's nothing.

SGDL-with straps
90s rest
235x10x1

These 10 singles went well, no complaints.

Since I missed yesterday's workout, I did it today with the addition of bench. although it took me about 1.5 hr to finish I didn't want to miss my bench workout cause it's been feeling well lately. Plus 3 of the kids ended up hanging out with me the whole time, so the guilt factor didn't come into play tonight.

[RobD]

11/17/17

Squat
3min rest
235x5x5

These were tiring but did not lose form, felt good through all sets

Deadlift
6min rest before workset
sets/reps
320x1x3

These felt good also.

[Mkgillman]

Are you doing video checks of form on your work sets? You seem like you are flirting around the edges with RPE and there is a lot be gained from watching form/bar speed/focus stuff on the sets, especially when the weights begin to feel heavy. I always find it surprising how fast the bar is moving even when it feels heavy on my back.

[RobD]

Are you doing video checks of form on your work sets? You seem like you are flirting around the edges with RPE and there is a lot be gained from watching form/bar speed/focus stuff on the sets, especially when the weights begin to feel heavy. I always find it surprising how fast the bar is moving even when it feels heavy on my back.

I recorded my work sets on the squat the last few workouts as the weight felt like a ton on my back, just to see the bar speed. Was surprised to see that it looked easier on video just like you said.

I hope to post a form check soon for critiquing .

Thx

[RobD]

11/20/17

Bench
Sets/Reps
195x5x1

CGBP - Backoff
155x3x8

Hammer Curlz
30x3x8

BW@175.8#

[RobD]

11/21/17

Sets/reps
Squat
290x3x3
6 min rest

This is a pr for me, looked back in my log book and I have not done 290 before. I will keep going until something changes. I'm not well versed in programming as I should so I'll have to read up to be prepared when/if I have to change something with my squat.

SGDL
240x2x5
2min rest
I used straps for the second set on these.

Did not sleep well at all last night, many interruptions. I was surprised the workout didn't take more out if me. I had a protein shake after yesterday's workout and I suspect it affected my crohns negatively. I hadn't noticed it before but it's been a while since I had a shake and I could tell something was off.

[Wilhelm]

Nice PR. And for sets even. +++

[RobD]

11/21/17

Sets/reps

Press
130x5x1
2min rest

Bench
187x3x3
5min rest

Rippetoe rows-density block 7min
135#x28

I don't remember the last time I pressed before bench, but the bench went up well all three sets. Slept better the night before.