Routinely inconsistent

Congrats on the PR, judging from the vid I'd say there's a fair bit more there.
 
With the competition in place, I needed to check my 1RM. Overall, pretty happy! My elbow/shoulder/cubical tunnel syndrome is back worse than ever, but i’ll take a couple of days off and really ice/heat/stretch.

Besides that, I finally hit a 3 plate squat. I didn’t die, but form definitely broke down. My Press went up well too. Thought I had a bit more in me, but I was wrong.

Squat
45lbs x 5
135lbs x 5
185lbs x 3
225lbs x 1
255lbs x 1
275lbs x 1
300lbs x 1
315lbs x 1 (PR)



Press
45lbs x 5
95lbs x 3
115lbs x 1
135lbs x 1
145lbs x 1 (PR)
150lbs x Fail!
 
315 is a great place to start. I'm not sure where I am right now. I have to hit 290 for a single this weekend, so that will give me a good idea.
 
315 is a great place to start. I'm not sure where I am right now. I have to hit 290 for a single this weekend, so that will give me a good idea.

You’ll be back at 345 before you know it. Muscle memory is a helluva thing
 
You’ll be back at 345 before you know it. Muscle memory is a helluva thing
Yeah I was going back through my log and was pretty surprised at where I was versus where I am right now. Sad actually that you can lose so much so quickly.
 
The most sleep I’ve had consecutively since Thursday morning has been 4 hours. Switching from days, to nights, back to days has me all kinds of fucked up.

I pushed my squats today farther than I should have. On my top set my 4th Rep was kind of iffy, went for a 5th anyways, and wounded up doing essentially a full goodmorning.

Bench was great, it’s nice to be back in the 200s. I can’t remember the last time I was there.

Got home from the gym and was cutting the grass in the backyard with the dogs running around. My girlfriends dog found a hole in the fence and took off like a bolt of lightning. Safe to say I got more cardio in today than the past year combined. Got the little fucker though.

Note to self: do more cardio.

Squat
45lbs x 5
135lbs x 5
185lbs x 3
225lbs x 2
265lbs x 1
285lbs x 4 (Rep PR)

Goodmorning
285lbs x 1 (PR!)

Bench
45lbs x 5
135lbs x 5
155lbs x 3
185lbs x 2
200lbs x 5

Cable rows
105lbs x 5
140lbs x 5
165lbs x 3 x 5
 
With my elbow/shoulder acting up, I used last week as a sort of deload week. Did some exercises I haven’t done before, stayed away from deads, squats, bench to try and rest my arm. I did front squats, which were pain free.

Going to try to go to the gym tonight before work, but i’m on 2 hours of sleep, so we’ll see.
 
My shoulder and elbow don’t hurt, per se, but they’re definitely tight. I went to the gym yesterday, messed around with back squats a bit. I widened my grip, and although nothing hurt, it was really hard to keep my upper back tight. I kept my rep range low to avoid overdoing it/I would stop when it got uncomfortable in my shoulder. OHP went well, just got a few sets in to get ready for the competition.

Back Squat
45lbs x 5
135lbs x 5
185lbs x 2
225lbs x 2
255lbs x 3 x 1
225lbs x 5

OHP
45lbs x 5
95lbs x 5
115lbs x 3 x 5
135lbs x 1 (fail lol)
 
Read up more on shoulder pain, etc. Muscle imbalanace could cause it, and that makes perfect sense. I do a lot of pushing exercises, and not very many, if any, pulling. Did some googling, and I’ll try and rework my program and have a designated pull day, and pull at least one exercise per workout.

Today went in, not really sure what I wanted to do, and set a 10lbs deadlift PR. My grip was giving out as the bar was going up, rushed the lockout, and rushed to get it back on the floor. I definitely need to work my grip (beating a dead horse with that one).

Also did face pulls, which felt good! Finished with some dips, which also felt really good.

Deadlift
135lbs x 5
225lbs x 5
275lbs x 3
315lbs x 1
335lbs x 1
355lbs x 1
365lbs x 1 PR

Face pulls
22.5lbs x 10
27.5lbs x 10
32.5lbs x 3 x 10

Dips
BW x 8
BW+25lbs x 2 x 8
 
Played basketball for about 2 hours today. My entire body is in pain. I gotta get out and play more.
 
I’m slowly starting back into a regular program, but at the same time listening to my body. Squats were feeling delicious until the end of my 2nd working set my shoulder started to hurt a bit. Did one last set and called it quits (I was suppose to do 5 sets). Got some OHP in, which felt good. BOR’s put some strain on my shoulder, but i was taking it easy and I think it'll help with muscle imbalances. Face pulls were fantastic again. Shoulder pain went away after doing them. I might do them before squats next time, and see how that goes.

Squats
45lbs x 5
135lbs x 5
185lbs x 3
225lbs x 1
245lbs x 3 x 5

OHP
45lbs x 5
115lbs x 3 x 5

BOR
115lbs x 3 x 5

Face pulls
32.5lbw x 3 x 5


All in all, a good transition week getting back into it.
 
Good workout. This is the most exercises I’ve squeezed into one workout in a long time. First time doing pull ups in a while too. Went better than expected, I guess.

Grip for my dead’s sucked again. On the top set, did 3 straight, then had to reset before the 4th and 5th.

Shoulder/elbow are minimally bothering me. Stretching, heat, ice should clear that up.

Facepulls
37.5lbs x 3 x 10

Squats
45lbs x 5
135lbs x 5
185lbs x 5
215lbs x 2 x 5

Deadlifts
135lbs x 5
225lbs x 5
275lbs x 2
320lbs x 5

Bench
45lbs x 5
135lbs x 5
155lbs x 5
185lbs x 3 x 5

Pull-ups
BW x 3 x 4

Dips
BW x 8
BW+25lbs x 7
BW+25lbs x 4
 
Went to the gym before work last night, tried to hit the required intensity sets I was suppose to, but I came up short. The good news is, I now know where I’m currently at. So that’s good. BOR and facepulls continue to make me not want to chop my arm off. On to bigger and better things this week!

Squat
45lbs x 5
135lbs x 5
185lbs x 3
225lbs x 2
255lbs x 1
275lbs x 4 (missed it by 1)

OHP
45lbs x 5
95lbs x 5
130lbs x 3 (missed it by 2. It’s a rep PR, but meh)

BOR
45lbs x 5
120lbs x 3 x 5

Facepulls
37.5lbs x 3 x 10
 
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