Lifting on the Hilltop

[Scoops619]

Tuesday

I woke up feeling like death on Monday so I decided to put off the press workout until today. Still feel like shit, but like slightly better shit, so I did what I could.

Press: 100x3, 115x3, 130x4
Meh.

Chins: BWx5x10

Deadlift: 230x3, 265x3, 295x4
Meh.

Squats: 150x5x10

Hanging Leg Raises: BWx3x10

Bench: 105x5x10

Tricep Pushdowns: 80x4x15

Cut the rest of the assistance short as I've been sick, and it's also finals week so I don't want to destroy my body.

[Scoops619]

Thursday

Still feel like death.

Bench: 150x3, 170x3, 190x8
Smooth, and pretty easy. Feel horrible today and got almost no sleep because of coughing/inability to breathe, so I'm pretty pleased with this.

Chins: BWx5x10

DB Press: 35x5x10

Pendlay Rows: 165x3x6

Tricep Pushdown: 80x4x15

[Scoops619]

Friday

Squats: 210x3, 240x3, 270x8
Felt a fair amount of groin pain during my brief warm up and first work set, so I took a while between my first and second work sets to stretch and loosen up my groin. This did the trick, and the pain went away.

Deadlift: 165x5x10

Hanging Leg Raises: BWx3x10

Roman Chair Thing: BW+45x3x12

[Scoops619]

Monday

Press: 105x5, 120x3, 140x4 (PR)
The first two sets felt smooth and easy, as did the first three reps of my AMRAP set. The last rep, however, was absolutely brutal. Without question the hardest rep I've ever completed. Thinking the deload I plan for next week is a good idea.

Chins: BWx5x10

Bench: 105x5x10

Kroc Rows: 95x20,20
Serious struggle with the right arm. The handle of the dumbbell seems to slide up towards my fingers, pinching my calluses along the way, which hurts like a bitch. In the left hand this isn't a problem and my grip easily handles 20 reps.

Tricep Pushdowns: 80x4x15

Straight bar curlz: 80x3x6


Notes: For whatever reason I still can't seem to shake this sickness. While I don't feel like shit anymore, I've got this deep racking chest cough that won't leave. Basically my sinuses are draining into my throat and I'm coughing to try and clear the mucous from my throat. This also has made it a total bitch to sleep, because when I'm lying down it can get kind of hard to breath. This, coupled with studying for finals the past two weeks has left me weak and exhausted. Bump that noise.

[Scoops619]

Tuesday

Deadlift: 245x5, 280x3, 315x3 (post surgery PR!)
PUMPED. Pulling 3 plates was another one of my semester goals, and today I got it for a triple. I walked into the gym feeling weak as hell, but the first two sets just flew up, and I felt as strong as I have in a long while.

Squat: 150x5x10
Form felt tight, and these felt smooth. Happy with that.

Hanging Leg Raise: BWx3x10

Weighted Back Extensions: BW+45x3x12
These beat up on my hamstrings, but I feel like they, along with my low back, have benefited from them, so I'm glad I've done them.

[Scoops619]

Thursday

Bench: 155x5, 175x3, 195x6.5
6.5 because on the 7th rep I got it 3/4 of the way up when my dad (my spotter) grabbed the bar, even though it was still moving. Oh well, still happy with 6 clean reps.

Chins: BWx5x10

DB Press: 35x5x10

Pendlay Rows: 165x3x6

[Scoops619]

Saturday

Squat: 225x5, (belt for the second set on) 255x3, 285x6
Worked out at my brother's gym today, and he had a bunch of belts for people to use, so I tried one. It made a huge difference. It was infinitely easier to keep the whole lower half of my torso tight, and I felt like a spring coming out of the hole.

Deadlift: 165x5x10

Hanging Leg Raises: BWx3x10

GHR: BWx6, BW+35x3 (dropped the plate after the third cause damn this difficult, and did 3 more reps at BW, then BWx6

[Scoops619]

So, I've been out of the country in the Dominican Republic until New Years Eve, and just got a chance to get onto Sherdog.

Last week I got two light, deload style workouts in.

Workout 1: Chins: BWx5x10

Bench: 95x5x10

Squats: 135x5x10
I had to clean the bar off the ground, as there was no rack.

I feel like there was some assistance work, but I can't remember it.

Workout 2: Chins: BWx5x10

Press: bar/light weightx5x10
Can't remember exactly what the weight was.

RDL: 135x3x6

Shrugs: 136x3x8

Rear delt flies: 15?x3x10

[Scoops619]

Wednesday

Press: 100x5, 115x5, 130x5
This sucked. This is the first time since I started 5/3/1 that I was only able to get the prescribed reps. I'm just going to chalk it up to the partying of the last week, and move on and not stress.

Chins: BWx5x10

DB Press: 30x10
Left shoulder flared up, and I ran out of time, so the workout ended.

[Scoops619]

Thursday

Deadlift: 220x5, 255x5, 290x5
Well, shit. One day after I fail to hit any additional reps for the first time since starting 5/3/1, and I do it again.

Squat: 155x5x10
Easy.

RDL: 155x3x8