Sometimes I Lift Things

[denashes]

B2W5D2: PBP - M, PSDL - M, IBP - M

Making up missed bench and DL from Wednesday. Kinda winged it on DLs. As mentioned previously, I'm planning on changing things up soon. Maybe starting this Monday, but more likely Monday the 12th, as I'll be traveling next weekend.

2ct Pause Bench Press
195 x 5 @ 6
200 x 5 @ 6
205 x 5 @ 7
205 x 5 @ 7
205 x 5 @ 7
Everything felt nice and light today, probably because I didn't squat first.

2ct Pause Deadlift (sumo) with Belt and Straps
315 x 3
345 x 3
365 x 2
415 x 2

Deadlift (sumo) with Belt and Straps
445 x 1 @ 8
445 x 1 @ 8.5

Incline Bench
150 x 8 @ 6
160 x 8 @ 7
170 x 8 @ 8.5
170 x 8 @ 9

[Wilhelm]

Everything felt nice and light today, probably because I didn't squat first.

I started squatting last when i was doing GSLP, and have just kept it that way.

[denashes]

Everything felt nice and light today, probably because I didn't squat first.

I started squatting last when i was doing GSLP, and have just kept it that way.

Yeah, I think I like it more that way too. I ran GSLP during one of my ill-fated comeback attempts and it was refreshing pressing without being so fatigued.

[denashes]

B3W1D1: BP, SDL, C

Moving to a 4-day program so that I can have shorter individual workouts. Going to time everything more diligently to cut down on wasted time.

Touch & Go Bench Press
205 x 1
225 x 1
235 x 1 @ 7
195 x 5 x 3
195 x 4 x 5
Done in 31m, including setup and warmups

Deadlift (sumo) with Belt
360 x 1
400 x 1
430 x 1 @ 6.5
340 x 1 x 16
This thumb. This damn thumb. Tore callus on next to last rep. Done in 32min, including 4 min phone call and 2 min thumb bandaging interruptions.

Curls
45 x 10
50 x 10
55 x 10
60 x 10
Just figuring out a good starting place. Done in 6 min

[denashes]

B3W1D2: OHP, SQ
Today was pretty tough, mainly because this was supposed to be a rest day. Since I'm traveling this weekend, my plan was to change MWFS to MTRF. Turns out I may also be driving to NY and back on Thursday, so there probably was no point in doing Wednesday's workout today. Oh well. Might try to squish Thursday and Friday workouts into Friday only. We'll see.

Standing Military with Belt
150 x 1
150 x 1
150 x 2
150 x 1
150 x 1
150 x 1
150 x 1
135 x 5 @ 7
120 x 10 @ 6.5

Squat with Belt
315 x 1
345 x 1
375 x 1 @ 7.5
300 x 4
300 x 4
300 x 4
300 x 4
300 x 3
300 x 3
Would have liked another 5 reps or so, but I was feeling pretty fatigued and decided to stop at 25 total.

Hopefully by next week I will have fixed my Airdyne seat so I can start riding a little after lifting. Of course I've been telling myself that for the last 2 months, so I'm not overly optimistic.

[denashes]

B3W1D3: BP, SDL, C

Plan changed again, no trip to NY today.

Bench Press
205 x 1
225 x 1
245 x 1 @ 7.5
225 x 2
225 x 2
215 x 3
215 x 3
215 x 3
215 x 3
Forgot to record RPE on everything except top single

Deadlift (sumo) with Belt and Straps
365 x 1
405 x 1
445 x 1 @ 7
415 x 2 @ 6
415 x 2 @ 6
415 x 2 @ 6.5
415 x 2 @ 6.5
Tried warming up without straps, but torn callus was bothering me.

EZ Curls
67 x 5
67 x 5
67 x 5
67 x 5
67 x 5
67 x 5
67 x 5
67 x 5
40 reps in ~7 mins, forgot to start timer until after first set of 5.

[denashes]

B3W1D4: PU, SQ, PR
Shortened workout. Omitted last 1-2 squat sets and rows. Might try to sneak in rows in the morning before the road trip to Michigan.

Chin Up with Average Band (1 3/4in)
4 x 3
Restarting my quest to be strong/not fat enough to do pullups.

Squat with Belt
325 x 1
355 x 1
385 x 1 @ 7.5
365 x 2 @ 7.5
365 x 2 @ 8.5
335 x 3 @ 7
Bad choices for x2 weight - should have dropped off more significantly. Didn't finish x3 sets due to time

Pendlay Rows
Skipped

[denashes]

Drove wife and baby to Michigan on Saturday. Flew back to VA yesterday and am all alone for the next 3 weeks.

B3W2D1: BP, SDL, C
Good workout. Done in just over an hour and not overly tired afterwards.

Touch & Go Bench Press
205 x 1
225 x 1
240 x 1 @ 7.5?
200 x 5 @ 6
200 x 5 @ 6
200 x 5 @ 6.5
200 x 5 @ 7
200 x 4 @ 6
200 x 4 @ 6
200 x 4 @ 6
200 x 3 @ 5
I think this felt easier than last week. Forgot to start clock until first x5 set, but took ~35m to complete.

Deadlift (sumo) with Belt
370 x 1
400 x 1
400 x 1
430 x 1 @ 7
Did my third single, then realized I had forgotten to increase from 400 to 430.

Deadlift (sumo) with Belt and Straps
350 x 4
350 x 4
350 x 4
350 x 3
Straps on the backoff reps to protect the thumb. One less backoff rep than last week because of the extra single. Forgot clock again, but ~25m including singles and setup.

Curls
60 x 11
55 x 11
55 x 11
55 x 11
6 min

[denashes]

Forgot to post Wednesday's workout. Next Wednesday, I'll probably start doing rows as a 3rd exercise.

B3W2D2: OHP, SQ
Squat with Belt
325 x 1
350 x 1
370 x 1 @ 6.5
300 x 5
300 x 5
300 x 4
300 x 4
300 x 4
300 x 4
Will probably continue doing squats first on this day, as I care more about them than press.

Standing Military with Belt
155 x 1 @ 6
155 x 1 @ 6
155 x 1 @ 6
155 x 1 @ 7
155 x 1 @ 7
155 x 1 @ 7
135 x 6 @ 7
120 x 8 @ 7.5
Didn't wait long enough between 135 and 120, I think. Last week I tried out a wider grip than I typically use and liked it, but it didn't work for me this time. Will keep playing around with grip width in the coming weeks.

And today:

B3W2D3: BP, SDL, C

Bench Press
220 x 1
235 x 1
250 x 1 @ 7.5
230 x 2 @ 6.5
230 x 2 @ 7
220 x 3 @ 7
220 x 3
220 x 3

Deadlift (sumo) with Belt
385 x 1
420 x 1
450 x 1 @ 7.5?
Thumb still hurts, but is getting better. Rated the single as an 8 originally, but it moved fast when looking at video.

Deadlift (sumo) with Belt and Straps
420 x 2
420 x 2
420 x 2
420 x 2

EZ Curls
67 x 46 in 7min

[denashes]

B3W2D4: PU,SQ,LTE
I should probably do this later in the day. Maybe having closer to 24 hours rest will make the squats a little easier to deal with after deadlifting the night before.

Chin Up with Average Band (1 3/4in)
5x3
Increasing one set per week until 8, then I'll increase number of reps.

Squat with Belt
340 x 1
365 x 1
390 x 1 @ 8
360 x 2 @ 7
360 x 2 @ 7
340 x 3 @ 8
340 x 3 @ 6.5
340 x 3 @ 7
Worst set was first 340x3. Lost focus on staying tight and GM'ed the weight a bit on the second rep and a whole lot on the last. Refocused on staying tight on the descent, and the next set was the best of the day. Everything felt nice and compact and the weight went up at a good rate.

EZ Tricep ExtensionsThe Fourth Powerlift
37 x 10
57 x 10
67 x 10
77 x 10
Just trying to find a good place to start next week.

[denashes]

B3W3D1: BP, SDL, C

Tired today. Didn't get to sleep until 5 AM. Really did not want to work out when I got home. Sucked it up and had a decent session.

Touch & Go Bench Press
215 x 1
225 x 1
240 x 1 @ 6.5
205 x 5
205 x 6
205 x 5
205 x 5
205 x 4
205 x 4
205 x 6
Solid.

Deadlift (sumo) with Belt
385 x 1
410 x 1
430 x 1 @ 6.5
Good. Still terrible at figuring out RPE for DLs, due to pulling singles all the time.

Deadlift (sumo) with Belt and Straps
360 x 4
360 x 6
360 x 6
Did 4,6,6 instead of 4x4 because I was getting bored. Will probably start doing some of these without straps next week as my thumb continues to improve.

Curls
60 x 12
60 x 12
60 x 8
Supposed to be 60x12x4. I rushed through these - should have either waited longer between sets or dropped the weight.

[denashes]

B3W3D2: SQ, OHP, PR

Worked from home today because I don't like entrusting my life to DMV drivers whenever it snows even a little. Since I was home all day, I tried to start my workout in the afternoon rather than the evening. Squats...sucked. My right hip hurt increasingly more after each set, and the pain reached a level that I decided to call it halfway through my 30 reps. This happens sometimes, so I'm not too worried. I think I will drop my heavy DL singles next Monday, to see if that helps with next Wednesday's squats.

Took a couple hours off to work and then came back to press and row. To restore morale after my shitty squats, I decided to go for some heavy press singles, and I set a 10 lb PR! Feeling a lot better after that.

Squat with Belt
305 x 5
305 x 5
305 x 5
Increasing hip pain - cut it short.

Standing Military with Belt
135 x 2
160 x 1
170 x 1
180 x 1 @ 9.5 (PR +5)
185 x 1 @ 10 (PR +10)
130 x 5
130 x 7
130 x 6
130 x 6
Bar path off the chest was awful on the 185 attempt, so I was really happy that I was able to stick with it and complete the lift. I think with better execution 190 would have been possible today.

Pendlay Row
145 x 8
145 x 8
145 x 8
145 x 8
Haven't done these in a while. Started cheating a bit more than I'd like at end of last set. NBD.

[denashes]

B3W3D3: BP, SDL
Decent workout tonight. Had to rush the backoff deadlifts so I could get to the restaurant and pick up dinner before closing time. Lamb biryani and chicken vindaloo. They were delicious.

Bench Press
225 x 1
240 x 1
255 x 1 @ 8
235 x 2 @ 6.5
235 x 2 @ 7
225 x 3 @ 6.5
225 x 3 @ 7
225 x 4 @ 7.5

Deadlift (sumo) with Belt
385 x 1
420 x 1
460 x 1 @ 7.5
Each week the top single feels exactly the same. I really can't accurately assess RPE on these yet.

Deadlift (sumo) with Belt and Straps
430 x 3 @ 6.5
430 x 3 @ 7
430 x 3 @ 8
Did 3x3 instead of 4x2 to save time. Last set I rushed setup; strap placement was uneven. Upper back feels a little off afterwards. It's probably nothing.

[denashes]

B3W3D4: PU, SQ, LTE
Decent workout. Squatting still making my hips feel a little creaky but not as bad as on Wednesday. I'll keep an eye on things over the next week or so and see if I need to make any adjustments.

Chin Up with Average Band (1 3/4in)
6x3
These are getting easier.

Squat with Belt
345 x 1
370 x 1
395 x 1 @ 8
365 x 2
365 x 2
345 x 3
345 x 3
345 x 3
Thought I recorded RPE for these on my phone. Guess not? I remember the last single was @8, but that's it. Hip pain popped up for a few sets in the middle and then went away.

EZ Tricep Extensions
77 x 10
77 x 10
77 x 10
77 x 10

[denashes]

B3W4D1: BP, SDL, C
I'm going to start adding in E1RM PRs when I remember to do so.

Touch & Go Bench Press
220 x 1
230 x 1
240 x 1 @ 6 (E1RM 278.1, TnG PR + 4.8 lbs)
210 x 5
210 x 6
210 x 5
210 x 4
210 x 4
210 x 5
210 x 3
210 x 3
Good. RPE on top single was a guess. It didn't move much different from the two singles prior to it, so I don't think it was a 7 or above, but anything less than a 6 seemed optimistic.

Deadlift (sumo) with Belt
365 x 3
365 x 2
365 x 2
365 x 3
No heavy singles this week to see if there is any effect on Wednesday squats. The "sets" were done as very closely clustered singles with full resets in between reps. Switched to straps halfway through due to thumb pain.

Deadlift (sumo) with Belt and Straps
365 x 5
365 x 5

EZ Curls
67 x 10
67 x 5
67 x 5
67 x 5
67 x 4
67 x 4
67 x 4
7 mins. Probably would have gotten more total reps in if I'd been more conservative on first set.

[denashes]

B4W4D2: SQ, OHP, PR

Squat with Belt
305 x 5 @ 7
305 x 5 @ 6
305 x 5 @ 7
305 x 5 @ 6
305 x 5 @ 6
305 x 5 @ 6.5
First work set felt a little off - I think maybe I wasn't completely warmed up. Third set I was a little off center in my setup. Otherwise, it went pretty well. 5 minutes from start of one work set to the next, except the last when I took 6 due to still being out of breath.

Standing Military with Belt
160 x 1 @ 8
160 x 1 @ 7
160 x 1 @ 7.5
145 x 4 @ 6.5
145 x 4 @ 7
145 x 3 @ 8.5
145 x 4 @ 7.5
Was still tired from squatting at the beginning of pressing. Things mostly got better as the sets went on. The @8.5 set I forgot to belt up and only realized halfway through the 2nd rep. Third rep was much slower than the first two; it probably would have gone better if I hadn't noticed anything. Back didn't feel great after racking the bar. Was originally planning on doing 5 sets of 4, but I started to feel a bit of a twinge in the lower back at the end of the next set and called it.

Pendlay Row
145 x 9
145 x 9
145 x 9
145 x 9
Okay. Like last week, the final set started getting a little cheaty at the end.

[denashes]

B4W4D3: BP, SDL, C
Okay, not great workout. In a bit of a rush tonight because I still have to get ready to head to MI again tomorrow morning and bring wife and baby back to VA. Skipped curls.

Bench Press
225 x 1
260 x 1 @ 8 (282 e1RM, + 4.5 lb PR)
240 x 2 @ 7.5
240 x 2 @ 7
230 x 3 @ 7
230 x 3 @ 7.5
230 x 3 @ 7

Deadlift (sumo) with Belt
400 x 1
435 x 1
470 x 1 @ 8 (509.8 e1RM, +2.6 lb PR)
Didn't do a great job of staying tight off the floor. Will probably repeat this single next week.

Deadlift (sumo) with Belt and Straps
435 x 3
435 x 3
435 x 2

[denashes]

B3W4D4: PU, SQ, LTE OHP

Belated update for Saturday's workout. Did chins in the morning then flew to Detroit. Squats and OHP in the afternoon at Oakwood Gym. Second time lifting at this gym. Decent enough equipment, but the bro-level is through the roof. They also didn't appear to have 2.5 lb plates?? There were so many bros congregated around the flat dumbbell benches and I didn't have a whole lot of time to wait for one to become available, so I just did some pressing instead of tricep extensions.

Chin Up with Average Band (1 3/4in)
7x3xBW

Squat with Belt
345 x 1
375 x 1
405 x 1
375 x 2
365 x 2
345 x 4
345 x 4
Pretty good. Hip was mostly happy throughout.

Standing Military with Belt
135 x 5
155 x 2
165 x 1 @ 7.5
135 x 9 @ 9
115 x 12 @ 9.5
Improvised. Was short on time, didn't rest a whole lot between anything.

[denashes]

B3W5D1: BP, SDL, C

Tough day yesterday. Was still pretty tired from the weekend trip. Took a while to convince myself to work out, but once I started, it was fine. Didn't deadlift because my wife just got my son to sleep after a long day of him not sleeping, and I didn't want to risk waking him up. Might add some additional volume to Friday DLs to try to partially make up for the missed work.

Touch & Go Bench Press
225 x 1
235 x 1
245 x 1
215 x 7
215 x 6
215 x 5
215 x 5
215 x 4
215 x 4
215 x 4

[denashes]

Been a bit of a rough week. Tired most of the time, not a lot of motivation to do anything. The drive from Detroit was especially tiring for me this time for some reason. Combined with a pretty stressful work week, bad nutrition, and not much sleep, I didn't feel like doing much of anything on Wednesday. So I didn't. Missing days like that often has led me to start missing more days, so I wanted to make sure I did today's scheduled workout. I felt pretty good today and got in some decent lifting.

B3W5D2: Missed Workout

B3W5D3: BP, SDL, C

Bench Press
225 x 1
245 x 1
265 x 1 @ 8
275 x 1 @ 9 (+10 lb 1RM PR, + 6lb e1RM PR)
245 x 2 @ 7.5
230 x 3 @ 7.5
230 x 3 @ 7.5
230 x 3 @ 8
275 was unplanned, just felt like going for it.

Deadlift (sumo) with Belt
400 x 1
440 x 1
470 x 1 @ 8.5
470 felt harder than last week, but did better at keeping back rigid.

Deadlift (sumo) with Belt and Straps
420 x 2
420 x 2
420 x 2
Rushed these, as I was holding up dinner.