chris' log

[chris]

Figured I should start logging so I don't forget, short-term memory isn't what it used to be

Last week squats at commercial gym
Warmups, 405x3, 435x2x1 (2 sets 1 rep), 405x5 (beltless PR), 315x3x5 @ 4010 tempo (4 second negative, explode up then immediately back down for another 4 sec negative and so on)

tuesday bench
warmups, 300x1, 315x0, 275x4 + 1 (assisted/still a PR), 285x2 + 1 (assisted/also PR), 285x1 + 1 (assisted), 275x2 + 1 (assisted) wow i suck lol

friday squats
Warmups, 315x2x2 w/ 1 shiny chain per side, 315x2x2 w/ big shiny and small rusty chains (1of each per side), 365x2, 405x1, 455x1, 455x1 w/ 1 shiny chain per side, 455x3 (PR by 2 reps)

Gotta deadlift at some point, last time at commercial gym i worked up to 515 for a few doubles or triples with reverse bands and a few inch deficit

[chris]

deadlift
warmups, couple singles @ 465 then a triple at 465

bench
warmups, 265x1 and 275x1 paused, 275x4 + 1 assisted

want to do this meet already so I can get back to normal training

[chris]

last squat day before meet
warmups, 3 or 4 singles at 455, 405x3

Can't wait for the meet

[chris]

meet day

squat
451, 501, x

bench
264, 292, 302 lol weak

deads
468, 518, 551

light training this week then right back to the heavy shit...can't wait to start getting stronger

[chris]

bench
225x3x5

paused incline db press
60x2x12, 70x12

seated db press
50x3x10

seated db curls
30x10, 40x8, 45x8

db front raises
30x3x10

db flyes
30x3x10

hanging leg raises
8, 10, 12

light and easy

[chris]

last friday 24 hour fitness deadlifts

410x4x4, 470x2x2, 410x8

sunday squats
bunch of 5s with straight weight and then with chains. didn't write anything so i don't remember all of the weights but top set was 315 + 200 something #s in chains

tuesday push pull
245x3x3, 265x4x2 close grip floor press (thumbs width from smooth)

410x4x4, 470x2, 525x1 deadlifts
need to do more stretching and pay more attention to recovery because my right glute/hip/it band area has been bugging me all week and it finally caught up to me today; had a hard time pushing my hips through as a result

225x15 reps in ~2min close grip floor press again

gonna walk my dog then hit up 24 hour tonight for some upper back and hamstring work

[chris]

thurs night/fri morning

close grip bench thumb width from smooth again
225x10, 8, 6

bunch shoulder/bicep stuff, some rows and some box jumps

sat morning (will be in tahoe tomorrow)

squat no belt
405x5, 425x3, 455x1, 315x5 (full squat) not bad for a bad day...needed better nutrition going into the workout

[chris]

sunday - squats
worked up to 425x1 no belt and as far down as I could go without rounding

tuesday - bench
worked up to 265x3, 275x2 and then 275x4 with a liftoff; all PoR grip

thursday - deficit deadlift standing on 2 45lb plates
worked up to 450x4 then 410x6 with no deficit.

sldl
225x10, 245x10, 275x10

friday - bench competition grip
225x5, 245x3, 265x6x3, 225x10

decline situps
2x10 w/ 25lbs btn, 1x3 w/ 35lbs btn

notes: upping training frequency on everything except deadlifts...squatting and benching once a week isn't enough imo...i'm much stronger when i'm training more frequently. thinking squat variation 3x a week, bench 2-3x a week and also an overhead press session somewhere in there. deads will stay at once a week or every other week depending on the volume/intensity.

[chris]

sunday - olympic squats (beltless, high bar, close stance divebomb to as deep as possible without sacrificing form)
345x3, 365x3, 365x5 all PRs. last set was 90lb PR for the same amount of reps.

box squats vs. strong bands (same squat form as the oly squats, just to a box and a bit higher)
135x3, 145x2x3, 145x25

notes: ever since about a week after I started taking creatine I've had energy off the hook during training. this stuff is awesome.

[chris]

monday - press, olympic front squats and box jumps

press
145x3, 155x3, 165x3x3 -- i think this is a set/rep PR. either way it wasn't too hard and I left some in the tank. reason for that is because when I used to press I would go all out on every work set and i stopped progressing on them for a long time. i think that moderate volume/intensity might be the ticket for me on these, but I'll find out sooner or later whether that's true.

front squats
225x3, 245x3, 275x3, 295x3 -- 20lb PR

box jumps
did a bunch of stuff, ended up with 11 plates stacked on the highest box at 24 for like 8 reps...not sure on the height though.

notes: feeling great...I really feel like I could go back to the gym and get another good workout in. will save it for another time.

[chris]

tuesday - olympic squats in morning and bench at night

am olympic squats
335x3x8

pm bench
225x5, 245x5, 275x5 - PR by 1 rep, 315x1 - ties old PR. didn't plan on this or I would have warmed up smarter.

also worked up to 185x3 close grip against ~150ish band tension at the top for my ROM if I had to guess

[chris]

wednesday - regular competition squats (low bar, medium stance)
405x3, 425x4x2, 425x5 - 20lb PR for beltless and 1 rep under belted PR

[chris]

thursday - deadlift
410x2x2, 440x2x2, 460x2x1

bunch of chinup/pullup variations for elbow prehab...biceps always kill after i do any sort of benching against bands

notes: couldn't go very heavy today as expected, but as i've learned always going heavy isn't necessarily the best way to get my deadlift up.

[chris]

friday - bench
225x5, 245x2x8 - PR but i forget by how much, 245x6 + 2 rp after 15 sec, 225x10

incline db press
60x3x10

seated db sp
50x10

hammer curls
30x8 (supinated, seated curls), 50x2x8 hc

unilateral standing db press
50x10, 60x6

notes didn't go too heavy on bench today cause the biceps were giving my shit...not going to be benching against band tension anymore, this is like the 4th time it's happened and i should've learned my lesson by now haha. hoping to get in one last squat day tomorrow.

[chris]

ended up not squatting before vacation. i think i really did a number to my lungs up in Tahoe, so hard to get air during squats hahaha. I may be the only person to come back from high altitude with a smaller lung capacity.

sunday 07/24 overslept and missed training at Hoss' gym so I lifted at the 24 hour fit down the road
squats
405x3x3

bench 4010 tempo
135x10, 155x10, 185x10

incline
135x3x10

notes: after a week of no lifting, my hips were really loose and it was harder to control how low i was going. i always feel weaker after taking a week off from anything other than deadlifts.

monday 07/25
bench
245x5x5, 275x5 (2 rep PR for no liftoff), 225x12

ohp
135x3x5

pullups
3x10

tuesday 07/26
squat
365x3x8