Strega's "My So Called Lifts" (syndication)

[strega]

08-10-18

Week 5
Day 3

Squat
45 x 5
135 x 3
225 x 2
237 x 5 x 4 (73%)

Bench Press
45 x 5
135 x 2
157 x 5 x 4 (73%)

RDL
135 x 8 x 2

[strega]

My wife should be out of the hospital by Friday, was able to squeeze day one in.
Dropped a set off of both exercises due to time/mind life fatigue.

08-15-18

Week 6
Day 1
(Wednesday normally a Monday)

3:45 PM
Squat
45 x 4
135 x 3
225 x 3
245 x 1
260 x 5 x 4 (80%)


10:30 PM
Bench Press
45 x 7
135 x 2
155 x 1
172 x 5 x 4 (80%)

[strega]

08-18-2018

Wife released from the hospital on Friday, total upside down week.
Well enough that I'm behind, my legs have been in a lot of pain.

Week 6
Day 2

Squat
45 x 5
135 x 3
225
227 x 5 x 3 70%

The plan was 3 sets of 5 reps so I'm good here. Wierd copying it over from weightxreps and seeing it 227 x 5 x 3 my brain started to say did I do, 5 sets of 3!? I'm really tired.



Press
45 x 3
65 x 2
85
108 x 5 x 4 80%

My log states I dd 4 sets instead of 5 but pretty sure I did 5.

Deadlift
135 x 3
225 x 2
250
280 x 5 x 2 80%

The goal here was to do 4 sets. I just don't have it. My legs have been super sore from squatting 3 days per week. I don't know if this is what overtraining is but it's hard to get in and out of the car. Busy with the family issues but I need to stretch these days out a bit and allow more recovery time.
(plan 4x5)

[strega]

8-21-18

Finishing up day three from last week. This workout felt great and I feel strong however the next day my legs are still a bit on the sore side. Maybe too much so?

Now that I'm so far off should I refer to it as "cycle 3" instead of day 3 or something like that?
Three days in now stretching over a week.



Week 6
Day 3

Squat
45 x 3
135 x 3
225
243 x 5 x 4 75%

4 sets as planned +1


Bench Press
45 x 5
115 x 2
135 x 2
161 x 5 x 4 75%

4 sets as planned +1


RDL
115 x 8 x 3

3 sets of 8 as planned, I often skip these.

(plan 3x8)

Hammer Curls
15 x 15 x 2

Right bicep felt stiff, my right arm seems weaker in general than my left.
I notice this in BP too, oddly I'm mostly right-handed.

[strega]

08-24-18 (Friday)
Week 7
Day One

So day one is now on a Friday. Continuing to follow my 3 day per week plan and taking as much time between workouts as I feel my body needs.

If I was a toy, where the leg connects to the torso feels like some sort of muscle issue, or pull. It can't be a hernia as I can pick shit up, still do squats and generally feel good, except for when it hurts.

Squat
45 x 3
135 x 3
225 x 2
245 x 1
270 x 3 x 6 (83%)

The plan was 5 sets of 4, decide that 6 sets of 3 would be better since I'm having issues with my legs.
I'm thinking I opened up my squat stance a little too wide over the last several workouts and pulled something.

No problems with these sets.


Bench Press
45 x 6
135 x 5
155 x 1
178 x 4 x 5 (83%)

Did the of 5 sets of 4 reps, but it was not easy.

Extra stuff blown off, my tank is limited.

[strega]

08-28-18
Week 7
Day 2

My muscle/groin pull/hernia pull in my right leg felt worse today so I did not squat.
Actually feels better this morning.

DL only blew off press due to family time crunch.

Deadlift
135 x 3
225 x 2
255 x 1
275 x 1
290 x 4 x 4

These were a bit easier than I expected.

[strega]

9-1-18

Week 7
Day 3

Bench Press
45 x 5
115 x 2
135 x 2
175 x 5 x 4

[strega]

9-4-18

Since stopping squats my legs are starting to heal. Can get in and out of a car reasonably well. Most of the time no pain.

Week 8
Day 1

Bench Press
45 x 5
135 x 3
155
170
185 x 3 x 5 83%

2 minutes between each set. After the first set, I really did not think I could get 5 sets in, but not so hard at all.

[strega]

9-6-18

Week 8
Day 2

Days now means whenever I get to the next workout or have rested enough to go again. No squats due to adductors inflamed, pain or whatever I did that made it difficult to get in an out of the car.

Deadlift
135 x 3
225 x 2
255 x 1
275 x 1
300 x 4 x 4

I'm not using RPE, but I feel that I'm making progress as previously the 300x4's would have been more taxing.

[strega]

9-8-18

I’m no longer following the Baker club. Still paid up for a few more months but it’s just not a good fit for me right now.

[strega]

9-15-18

Squat
45x5
135x3
195x3
225x2
243x2
260x1
275x1

Bench Press
45x6
115x1
130x3
150x2
172x1
172x1
182x1
193x1

Deadlift
135x3
225x2
245x4x5

[strega]

09-20-18

Mini LP
Montana

Squat
45x5
135x2
185x2
225x4x4
275x1
315x1

Bench Press
45x7
115x2
135x2
165x4x4
195x1

7-minute block
Press
65x42

[strega]

09-25-2018

Mini LP
Montana

Squat
45x3
135x2
185x2
230x4x4


Bench Press
45x 5
135x3
170x4x4


Deadlift
135x2
225x1
265x1
295x1
315x1
315x1
315x1

[strega]

9-29-2018
Montana for the old

Montana
Mini LP 3

Squat
45 x 5
135 x 2
185 x 2
235 x 4 x 4

Bench Press
45 x 5
115 x 2
135 x 2
155 x 1
172.5 x 4 x 4

Press
45 x 3
75 x 2

Seven minute density block 95lbs

Hammer Curls
20 x 18
25 x 12
20 x 14
20 x 16
Mixed reset, speed and arms to find burn.

[strega]

10-2-18
Montana

BP
45 x 5
115 x 2
115
140 x 7 x 5

Squat
45 x 3
135 x 2
185 x 1
225 x 5 x 6

Deficit DL
95 x 2
185 x 4
185 x 5 x 4

In the past, I've avoided these due to "flexibility" which now appears to be a greater problem in my head than my body.
Feeling very positive just for doing these.

[strega]

10-5-18

Bench Press
45x5
135x2
155x2
175x1
198x1
172x3x3
172x2x2

Deadlift
135x2
225x2
245x1
265x1
300x1
245x4x5

Yoke Bar Squat
65x3
135x5
135x5
145x5
145x5
155x5

[strega]

10-9-18

#Squat
45x5
135x3
185x2
225x1
240x4x3
240x3x4

#Bench Press
45x5
115x2
135x2
155x6x6

#Deficit DL
135x3
225x2
235x5x5

[strega]

10-12-18

Bench Press
45x5
95x2
135x1
155x1
172x2
182x1
195x1
172x2x5

Deadlift
135x2
225x2
245x1
262x4x4

Yoke Bar Squat
65x3
135x2
155x4x5

[strega]

10-16-2018

Bench Press
45x5
135x1
142.5x7x5

Squat
45 x 3
135 x 2
185x1
227.5x5x6

Deficit DL
135x3
205x4x5

[strega]

10-19-18

Bench Press
45x5
135x2
155x2
175x1
200x1
175x3x3
172x2x2

Deadlift
135x2
225x2
250x5x4

Yoke Bar Squat
65x3
135x2
175.5x4x5