New Efforts

[IX Micheal XI]

Squats
135 - 8
185 - 5
225 - 5
275 - 5
315 - 5/5/5/5/5
For fun
365 - 2
385 - 1
Could've gone a little higher, but called while I was still feeling good.

I'm convinced the key to big squats is frequency. Today wasn't bad but I have t been able to find that comfort level like I had when I used to squat 2x a week. Think I'll be making that adjustment.

 

[IX Micheal XI]

Bench
135 - 8
185 - 5
225 - 5
250 - 7/7/7/7

DB Incline
80's - 8
90's - 8

Rope Pressdowns
57.5 - 10
65 - 10/9

Was running low on time and energy.

 

[IX Micheal XI]

Lat Pulldowns
50 - 12
80 - 10
90 - 10
100 - 8

Seated Cable Rows
80 - 12
90 - 12
100 - 8
110 - 6

EZ Bar Curls
EZ+50 - 10/10
EZ+55 - 8

DB Shrugs
80's - 15/15

Time. Time. Time. There's never enough.

 

[IX Micheal XI]

Press
45 - 8
95 - 8
135 - 5
145 - 5/5/5/8

Had to clean the first two sets at 145 before the rack freed up.

Chins
BW - 7/6/4/4/5

Situps
10/8

 

[IX Micheal XI]

Squats
135 - 8
185 - 5
225 - 5
275 - 5
315 - 5 (Belt)
345 - 3/3/3/3/3/3/3 (Belt and Wrist Wraps)
Bonus
375 - 1
395 - 1
415 - 1 (Tightened belt up 1 notch)

Down about 7lbs since the 4th.

 

[IX Micheal XI]

Squats
135 - 8
185 - 5
225 - 5
275 - 7/7/7/7
Bonus
315 - 3
365 - 2
405 - 1
425 - 1

Figured it was time for the yearly bump. Kind of depressing, as I searched for my log this forum is full of 'restart' logs, but I guess that's just life.

Life with two kids has finally started to settle in, work is slow (oil & gas), so I've found myself with plenty of free time that has led to a renewed investment in fitness. Been back on it steady for about three months.

Goal at the moment is just to stop being so fat. I've justified my diet for so long by telling myself I'm a power lifter, as if that's some kind of reason to eat like shit. Been educating myself on macros/calorie counting/etc. I thought I knew what I was doing before, but have realized I was making lots of small mistakes.

Weigh 246 as of today, down from a high of ~265. Goal is 225 by Sept 1. Hopefully I'll keep the log going at least that long.

 

[MilkManUK]

Welcome back. Good luck with the weight loss.

 

[IX Micheal XI]

Pens lay Rows
135 - 8
165 - 5/5/5/5/5
Bonus
185 - 3
205 - 3
225 - 3

Made the switch to Pendlay's from BOR's. In 10+ years I've never done Pendlay's, but I can already tell I like them way better. Establishing form and seeing where I'm at strength wise.

Pull-ups
+40lbs - 4
+25lbs - 5/5/4
+15lbs - 5

Aiming for 5 reps minimum or reduce weight next set.

Preacher Curls
EZ Bar + 70 - 8/7/5

DB Shrugs
110's - 12/12/8

 

[IX Micheal XI]

Bench
135 - 8
185 - 5
225 - 5
255 - 7/7/7/7

Overall, bench is pretty close to previous peak levels. Today was pretty meh though. Didn't help that my headphones died on the first set and my YMCA doesn't play any music at all.

Pdc Deck
120 - 12/12/12

Something I only do occasionally if I need something less strenuous.

Close Grip Bench
155 - 10/10/10

Played around with some different core exercises trying to find out what I'm going to add in.

 

[IX Micheal XI]

Friday:
Kickboxing class at the YMCA. 2nd week I've gone. This is definitely more of a 'workout' class than actual martial arts but it sure makes me miss training at a legit gym, it's just not something I can afford (both time & $$) or commit to.

Saturday:
Sumo Deads
225 - 5
315 - 5
405 - 3
455 - 3
485 - 2/2/3

Chinups
+40lbs - 5/4
+25lbs - 5/4
+15lbs - 6

Front Squats
145 - 8
165 - 8
185 - 8

Have been using a cross grip. Should note that when I front squat as an accessory following DL's it's in Vibrams and without knee sleeves. I have been doing a few reps on squat day to test my upper range where I'm wearing my Adipowers and sleeves.

 

[IX Micheal XI]

Press
45 - 8
95 - 5
135 - 5
Push Press
185 - 3
205 - 3
215 - 1
225 - 1
235 - 1 (PR?)

Can't really recall my previous best push press, but I'm sure 235 is a PR. Planning on adding in push press after every 3/week press cycle to both assist and prolong the grind that comes with pressing.

Dips
+50lbs - 10/8/7
+40lbs - 7/6

Some Reverse Pec Deck

Here's a quick run down of my programming for anyone interested. I've been doing my own for a while now.
Have a Primary and a Secondary movement typically, usually some other assistance
Day 1: Press / Dips
Day 2: Squats / Good Morning
Day 3: Pendlay Rows / Pull Ups
Day 4: Bench / DB Incline
Rest
Day 5: Deadlift / Chin Ups / Front Squats
Rest

I've borrowed quite a few things from 5/3/1, but I am NOT a fan of 5/3/1 due to volume. Primary movements (excluding deadlift) progress through a 3 week cycle of a 5x5, 7x3 (7 sets of 3) at 20-30 lbs over the 5x5 weight, followed by a 4x7 during the 3rd week at -10-20lbs.

Example (Squats)
Week 1: 315x5x5 (Total Volume: 7,875)
Week 2: 345x7x3 (Total Volume: 7,245)
Week 3: 295x7x4 (Total Volume: 8,260)

If everything goes well, I'll add 5-10lbs to the base 5x5 weight for the next cycle. Secondary and assistance movements are usually always done in 3-5 sets of 8 to 10 reps. Deadlift programming I'm still playing around with as I don't like that much volume.

 

[IX Micheal XI]

Squats
305 - 5/5/5/5/5
Front Squat
305 - 1
315 - 1 (PR?)

Again, not sure what my previous best front squat was. I'm thinking I have a vid of 275 somewhere, but I'm not sure. Felt fairly rough but on vid it goes up pretty quick.

Good Mornings
135 - 8/8/8

I enjoy tracking my lifts over at www.symmetricstrength.com if anyone is not familiar with it. Just thought I'd throw it out there.

Talked to a buddy of mine and I think we're going to do a meet Aug 27. Will probably take a fairly casual approach to it, just want to get another competition under my belt.

 

[IX Micheal XI]

Pendlay Rows
185 - 3/3/3/3/3/3/3
Bonus
225 - 3
275 - F

275 was about an inch off the chest.

Pull-ups
BW - 9/6/5/5/5

Surprised I didn't see more carryover from the weighted sets.

Overslept this morning so I had about half my usual time, so no curls or shrugs today.

 

[IX Micheal XI]

Thursday
Bench
270 - 5/5/5/5/5

Moved pretty slow today. Probably need to up calories 100 or 200 a day.

DB Incline
80's - 8
90's - 8
100's - 8

Close Grip Bench
175 - 8/7/5

Rushed on the close grip but my tri's have no stamina.

Friday
Some abs and LISS in the AM. Kickboxing class at the YMCA in the PM.

 

[IX Micheal XI]

Saturday:
Sumo Deads
405 - 5
455 - 3/3/3/5

Couple extra reps on that last set.

Chinups
BW - 9/6/5

Abbreviated session as my 2 year old woke up at 5am. Seems to happen at least once every couple of weeks. I typically try to get to the gym ~06:30 while the family is still asleep, but if she's up I have to find time later in the day. Throws the whole day off.

 

[IX Micheal XI]

6/27

Press
135 - 5
160 - 5/5/5/5/5

Was nothing left in the tank on that last 5.

Dips
BW - 12/12/9/9/8

 

[NurseKnuckles]

Saturday:
Sumo Deads
405 - 5
455 - 3/3/3/5

Couple extra reps on that last set.

Chinups
BW - 9/6/5

Abbreviated session as my 2 year old woke up at 5am. Seems to happen at least once every couple of weeks. I typically try to get to the gym ~06:30 while the family is still asleep, but if she's up I have to find time later in the day. Throws the whole day off.

Fuckin' kids...

 

[IX Micheal XI]

Squats
335 - 3/3/3/3/3/3/5
Front Squat
335 - 1 (PR)

Just for fun.



Ab/Core Stuff

Going into my 10th week of cutting. Running on 2000 cal/day, averaging a 1.5lb drop per week. Through 9 weeks recorded, I've lost 13lbs. Don't think I'm going to hit my goal of 225 by 9/1, but I'm satisfied with my progress and balancing my strength levels and weightloss.

244.6 today.

 

[IX Micheal XI]

Fuckin' kids...

No doubt. The waking up in the middle of the night has now happened 4 nights in a row. Hopefully we can get passed it soon.

 

[NurseKnuckles]

At 2 years? You potty training? Could be wetting. Mine would wake up.