The Return of: The Weenie in the Squat Rack

April 5:

bench: 95 x 5x10
SOHP: 45, 65, 45, 45,45 x 10
bb row: 95 x 5x10

everything was sore and tight. could be poor rest over the weekend, could be due for deload

April 7:

squat: 225 2x5
DL: 315 x5

I probably went heavier than i needed to on the DL as this was supposed to be a deload week

short week, did not do the deload as programmed. need to sort this out
 
April 10:
db press: 35 x 3 x8
bench BBB: 115 5x10
bb row: 95, 115, 115, 115, 115 x10
curl: 60 x 3x8
cable row:90 x3x8
face pull: 50x3x8

wow, not sure why, but everything felt heavy. I struggled to get all reps at 115 on bench. Was planning on going up, but there was no way i was going to be able to.
rows were pretty heavy as well.

i have changed my diet up a little bit. bowl of oats in the morning was getting me all bloated/distended belly. so i'm trying to cut those out and been trying to up fat/proteins
 
April 11:

DL: 245, 285, 325 x 5
squat BBB: 135 x 5x10

Dl feels great, squats, i started to bounce out of the hole towards the end. I need to stop doing that

April 13: db inc press: 60 x3x8
sohp BBB: 55 x3x10. shoulder partly popped out
pull downs: 105 x 5x10
curl: 60 x3x8
upright row: 55x3x8
face pull: 50 x3x8

April 14

Squat: 190, 220, 245 x5

DL BBB: 195x5x10

April 17

db press: 35x3x8 can probably go up
bench BBB: 115 x 5x10, very hard now for some reason,
BB row: 95 x 5x10, can go back up. but no where near where i was for some reason
curl: 60x3x8
cable row: 90 x3x8
face pull: 50x3x8

not sure why, but upper body pull/push took a big drop off since the end of the last cycle
 
April 18:

DL: 265, 305, 340 x 5
Squat BBB: 135 x5x10


April 20

inc db press: 60 x 3x8
sohp bbb: 45, 65, 55 x 5. right shoulder has been a bit sore and overall very weak at ohp in general, not sure why. I think i will skip sohp with a BB for a while and just hit it with dbs for now
pull down: 105 x5x10. can barely get them all in, again not sure why i'm taking such a hit
curl: 60x3x8
upright row: 55x3x8, need to do some more research on how to do these
face pull: 50 x3x8, tough to get all of them in

I havent been doing my I, y, w, L. I should start that back up again
 
i've been very delinquent in updating. I think its because I have it all on paper now.

today is the last day of week 3 on this cycle. squats & Dl feel great. the 531 scheme without the extra reps on the last set feels good and fairly easy tbh, esp the DL's. The BBB sets are tough, but i can get through them well enough. Def do need a few minutes to catch my breathe afterwards though.

upper body: im not sure whats going on really. I fell off quite a bit on from the end of the last cycle to the beginning of this cycle and am just starting to get back to it. I've skipped SOHP BBB this week and did seated DB press instead, 20 x5x10.

I'm just going to keep at it and see what happens. I'm moving this summer and will be out of the gym for a month+ and will lose a whole ton of progress across the board. Then I may get shoulder surgery in the fall.

My upper body goals for the time being is just to get as far along as I can and build up some muscle mass, bc i know I'm going to be pretty immobile for a bit.

I'll try to get back to posting. I def do have the time to do it. And i think it keeps me honest.
 
Back
Top