Sunday 31 March 2019
-------------------------------------
Am bw: 211 (7 day average still trending down at about 0.15-0.2 lb per day)
Medium squats:275x5x5.
I am becoming more convinced my quad strength is the limiting factor here. I may replace Monday light squats with front squats tomorrow .
back on my bullshit (that is, running a program)
Moderator: Chebass88
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rjharris
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rjharris
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Re: RJ's log is better in the original Klingon
Monday 1 April 2019 (HLM W4D1)
-----------------------------
Am bw: 211 (7 day average still trending down at about 0.15-0.2 lb per day, though that will stop tomorrow unless my bw is below 210 or so...)
have to split this up due to time
am: heavy bench: 185x4 + 175x5x4,4
It would be super duper cool if my bench would move. it's been stuck here for 3 weeks (really longer). I made a game time decision to try to add another set on heavy day which netted me 4/5 reps. I'm going to give this setup (more volume on the two medium days + accessories on M/W/T/Sa) another week and if my bench doesn't move will consider other options then.
pm:
light (front) squats: 145x7,8x3
medium presses: 112.5x5x5
chins: bwx6x6
I lazily did chins while cooking dinner, so there was quite a bit of time between sets. For front squats, I used the clean rack grip on the first set, and my wrists were fucking killing me, so I racked it after 7 and used the cross arm grip on the other sets. I'm not sure if I'm getting the hang of them. Definitely feel it more in my ass than in my quads.
-----------------------------
Am bw: 211 (7 day average still trending down at about 0.15-0.2 lb per day, though that will stop tomorrow unless my bw is below 210 or so...)
have to split this up due to time
am: heavy bench: 185x4 + 175x5x4,4
It would be super duper cool if my bench would move. it's been stuck here for 3 weeks (really longer). I made a game time decision to try to add another set on heavy day which netted me 4/5 reps. I'm going to give this setup (more volume on the two medium days + accessories on M/W/T/Sa) another week and if my bench doesn't move will consider other options then.
pm:
light (front) squats: 145x7,8x3
medium presses: 112.5x5x5
chins: bwx6x6
I lazily did chins while cooking dinner, so there was quite a bit of time between sets. For front squats, I used the clean rack grip on the first set, and my wrists were fucking killing me, so I racked it after 7 and used the cross arm grip on the other sets. I'm not sure if I'm getting the hang of them. Definitely feel it more in my ass than in my quads.
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rjharris
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Re: RJ's log is better in the original Klingon
Tuesday 2 April 2019 (HLM W4D2)
-----------------------------
Am bw: 211 (7 day average now stalled at 211)
pm:
heavy squats: 305x3, 285x4,3,2
medium bench: 167.5x7x2,6x3
medium deads: 332.5x5x5
not great. I'm going to film my sets going forward to see if there are any obvious form faults or issues. i don't really understand why my squat and bench are stalling so hard if it's not that (i wouldn't think I'd have to gain more weight to get to where I got previously on LP...)
-----------------------------
Am bw: 211 (7 day average now stalled at 211)
pm:
heavy squats: 305x3, 285x4,3,2
medium bench: 167.5x7x2,6x3
medium deads: 332.5x5x5
not great. I'm going to film my sets going forward to see if there are any obvious form faults or issues. i don't really understand why my squat and bench are stalling so hard if it's not that (i wouldn't think I'd have to gain more weight to get to where I got previously on LP...)
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rjharris
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Re: RJ's log is better in the original Klingon
Wednesday 3 April 2019
--------------------
am bw: 211 (7 day avg 211)
am:
chins: bwx7x5
pm:
front squats: 155x8x4.
these were better than before. i think the bar was too far forward on my shoulders when i did it the first couple times. today i got the bar close to my adam's apple, and i was able to keep it racked with the clean grip w/o much wrist issue.
i filmed these, and they didn't look *too* atrocious. I think i just need to go as low as I can. The first rep was invariably a bit high or juuuuust at parallel, but the later reps were good.
--------------------
am bw: 211 (7 day avg 211)
am:
chins: bwx7x5
pm:
front squats: 155x8x4.
these were better than before. i think the bar was too far forward on my shoulders when i did it the first couple times. today i got the bar close to my adam's apple, and i was able to keep it racked with the clean grip w/o much wrist issue.
i filmed these, and they didn't look *too* atrocious. I think i just need to go as low as I can. The first rep was invariably a bit high or juuuuust at parallel, but the later reps were good.
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rjharris
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Re: RJ's log is better in the original Klingon
Thursday 4 April 2019 (HLM W4D3)
-------------------------------
am bw: 210.5 (7 day avg 211)
am: row 2 km in 8:48. Slow. My phone kept falling out of my pocket. Need a better system for that.
pm:
heavy press: 125x5, 117.5x5x4. Probably could have done another 5 lb jump. decided not to. w/e
light dl: 295x5x3 . fine
medium bench: 167.5x7x3, x6x2, 5. meh. volume?
chins: bwx5, (bw+5 lbs) x5x5
-------------------------------
am bw: 210.5 (7 day avg 211)
am: row 2 km in 8:48. Slow. My phone kept falling out of my pocket. Need a better system for that.
pm:
heavy press: 125x5, 117.5x5x4. Probably could have done another 5 lb jump. decided not to. w/e
light dl: 295x5x3 . fine
medium bench: 167.5x7x3, x6x2, 5. meh. volume?
chins: bwx5, (bw+5 lbs) x5x5
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rjharris
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Re: RJ's log is better in the original Klingon
Have been busy, and getting time to do lifting has been challenging. Got most of what I was supposed to do Friday done today. I'm moving my MT/ThF setup to TW/FSa for the next couple of weeks.
Sunday 7 April 2019 (HLM W4D4)
-----------------------------
am bw: 210.0 (7 day avg 210.5)
heavy deadlifts: 365x5, 345x5x4
medium benches: 167.5x7x6 (got all reps on the first five sets, so I just decided to add another...)
Will squat tomorrow am.
Sunday 7 April 2019 (HLM W4D4)
-----------------------------
am bw: 210.0 (7 day avg 210.5)
heavy deadlifts: 365x5, 345x5x4
medium benches: 167.5x7x6 (got all reps on the first five sets, so I just decided to add another...)
Will squat tomorrow am.
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rjharris
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Re: RJ's log is better in the original Klingon
Tuesday 9 April 2019 (HLM W5D1)
-----------------------------
am bw: 210.5
pm:
heavy bench: 185x4 + 175x5x4
medium presses: 115x5x5
chins: (bw+7.5)x5x5
super cool with the bench. skipped light (front) squats.
so, after 4 weeks, here's the shiz.
deadlifts and presses are still going up nicely, though deadlifts aren't in pr territory yet. squats have gone to hell and bench is stagnant. With squats, I'm wagering there's a form issue that I've been ignoring (will film Wed.). With benches, it could be due to losing weight. In terms of point measurements, my weight has declined from 212.5 on 24 March to 210 on 10 April, with the 7 day average declining from 211.6 on 27 March to 210.3 on 10 April, so, a decline of 1.3 lbs in about 2 weeks. The weight loss isn't really aggressive, so it kind of sucks that my bench is just stagnant as it is.
Wednesday 10 April (HLM W5D2)
----------------------------
am bw: 210
squats: 275x5x3
bench: 167.5x7x3,6x4
deadlifts: 340x5x5
fine. i haven't squatted in about a week, so I'm just fucking around w/ squats at this point. I filmed them and probably should post a form check. will decide what to do w/ squat programming soon.
-----------------------------
am bw: 210.5
pm:
heavy bench: 185x4 + 175x5x4
medium presses: 115x5x5
chins: (bw+7.5)x5x5
super cool with the bench. skipped light (front) squats.
so, after 4 weeks, here's the shiz.
deadlifts and presses are still going up nicely, though deadlifts aren't in pr territory yet. squats have gone to hell and bench is stagnant. With squats, I'm wagering there's a form issue that I've been ignoring (will film Wed.). With benches, it could be due to losing weight. In terms of point measurements, my weight has declined from 212.5 on 24 March to 210 on 10 April, with the 7 day average declining from 211.6 on 27 March to 210.3 on 10 April, so, a decline of 1.3 lbs in about 2 weeks. The weight loss isn't really aggressive, so it kind of sucks that my bench is just stagnant as it is.
Wednesday 10 April (HLM W5D2)
----------------------------
am bw: 210
squats: 275x5x3
bench: 167.5x7x3,6x4
deadlifts: 340x5x5
fine. i haven't squatted in about a week, so I'm just fucking around w/ squats at this point. I filmed them and probably should post a form check. will decide what to do w/ squat programming soon.
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rjharris
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Re: RJ's log is better in the original Klingon
Friday 12 April (HLM W5D3)
----------------------------
am bw: 209.5
heavy press: 127.5x4 + 130x4, 120x5x4
light deadlifts: 305x5x3
medium bench:167.5x7x6, 6
chins: (bw+10)x5x5
thought i'd go for 130 after 127.5, but got stuck right above my forehead. oops. missed the last rep of the last set of benches because i wasn't paying attention and the touch point was waaay too low. whoops. i'm fine with this.
----------------------------
am bw: 209.5
heavy press: 127.5x4 + 130x4, 120x5x4
light deadlifts: 305x5x3
medium bench:167.5x7x6, 6
chins: (bw+10)x5x5
thought i'd go for 130 after 127.5, but got stuck right above my forehead. oops. missed the last rep of the last set of benches because i wasn't paying attention and the touch point was waaay too low. whoops. i'm fine with this.
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rjharris
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Re: RJ's log is better in the original Klingon
Saturday13 April (HLM W5D4)
----------------------------
am bw: 208
heavy deadlifts: 380x5, 360x5x4
light/medium press:117.5
chins: bwx8x2, x7, x6x3
I promise I'll squat again. Timing was awkward today due to other plans, so I just did a bunch of chins. Bodyweight still trending down.
----------------------------
am bw: 208
heavy deadlifts: 380x5, 360x5x4
light/medium press:117.5
chins: bwx8x2, x7, x6x3
I promise I'll squat again. Timing was awkward today due to other plans, so I just did a bunch of chins. Bodyweight still trending down.
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rjharris
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Re: RJ's log is better in the original Klingon
Tuesday 16 April (HLM W6D1)
--------------------------
Really crunched for time. Only did benches, presses, and one set of chins
Heavy bench: 185x5 (matches pr; JFC finally) + 175x5x4
Medium press: 117.5x5x5
chins: bwx5
--------------------------
Really crunched for time. Only did benches, presses, and one set of chins
Heavy bench: 185x5 (matches pr; JFC finally) + 175x5x4
Medium press: 117.5x5x5
chins: bwx5
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rjharris
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Re: RJ's log is better in the original Klingon
Wednesday 17 April (HLM W6D2)
----------------------------
BW: 208 (same as yesterday, which I forgot to log)
"Heavy" squats: 275x5x3
Medium press: 117.5x5x5
Medium deadlift: 355x5x5.
I need to fix my squats. I had my belt on (though it was noticeably looser today than it has been), and they felt really light on my back, but they were grindier than they should have been.
Everything else was fine.
----------------------------
BW: 208 (same as yesterday, which I forgot to log)
"Heavy" squats: 275x5x3
Medium press: 117.5x5x5
Medium deadlift: 355x5x5.
I need to fix my squats. I had my belt on (though it was noticeably looser today than it has been), and they felt really light on my back, but they were grindier than they should have been.
Everything else was fine.
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rjharris
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Re: RJ's log is better in the original Klingon
Friday 19 April (HLM W6D3)
-----------------------
BW: 208 (unfortunately, not the same as yesterday, which was 206.5... maybe that's why the belt was so loose Wed night.)
Have to split this workout up because of my schedule today.
am:
Heavy presses: 130x5, 122.5x5x4
Light deadlift: 315x5x3
edited to add (because I forgot to that night)
pm:
medium benches: 170x7x6,6
-----------------------
BW: 208 (unfortunately, not the same as yesterday, which was 206.5... maybe that's why the belt was so loose Wed night.)
Have to split this workout up because of my schedule today.
am:
Heavy presses: 130x5, 122.5x5x4
Light deadlift: 315x5x3
edited to add (because I forgot to that night)
pm:
medium benches: 170x7x6,6
Last edited by rjharris on Sun Apr 21, 2019 2:59 pm, edited 1 time in total.
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rjharris
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Re: RJ's log is better in the original Klingon
Sunday 21 April (HLM W6D4)
-----------------------
BW: 207
not great.
Heavy deadlift: 395x3 (failed fourth rep right off the floor), 375xF (!)
medium benches: 170x7x7
chins: bwx5,bw+7.5x5,bw+12.5x5x5
Not really sure what happened with deads. I *think* it's just an off weekend, because I was feeling pretty awful yesterday (extremely tired and lethargic; although I was feeling pretty alright today), but it could be due to the weight loss or the lack of squats. Because I got the benches, it may be the last thing.
Benches felt not great, but I finished them. Chins felt surprisingly good.
-----------------------
BW: 207
not great.
Heavy deadlift: 395x3 (failed fourth rep right off the floor), 375xF (!)
medium benches: 170x7x7
chins: bwx5,bw+7.5x5,bw+12.5x5x5
Not really sure what happened with deads. I *think* it's just an off weekend, because I was feeling pretty awful yesterday (extremely tired and lethargic; although I was feeling pretty alright today), but it could be due to the weight loss or the lack of squats. Because I got the benches, it may be the last thing.
Benches felt not great, but I finished them. Chins felt surprisingly good.
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rjharris
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Re: RJ's log is better in the original Klingon
Tuesday 23 April (HLM W7D1)
-------------------------
BW: 206
splitting in two due to schedule
am:
Heavy benches: 187.5x5 (yay got it on first try... and then, because it felt heavyish but good....) 190x5 (PR). Got greedy and tried for 192.5x5, but got 4 (which is at least better than the 185x4 that I was stuck at for weeks...),+ 185x5x3
chins: bwx5,bw+10x5,bw+15x5x5
God, that felt good to get. I'm not sure whether it was (1) additional bench volume, (2) the chinups, (3) the lack of fatigue from (failed) deadlifts on Sunday, or (4) lack of fatigue from managing to not do squats, but whatever. bench movement is good. Will do squats / ohp tonight.
pm:
light squats: 245x5x3
medium press: 120x5x5.
fine
-------------------------
BW: 206
splitting in two due to schedule
am:
Heavy benches: 187.5x5 (yay got it on first try... and then, because it felt heavyish but good....) 190x5 (PR). Got greedy and tried for 192.5x5, but got 4 (which is at least better than the 185x4 that I was stuck at for weeks...),+ 185x5x3
chins: bwx5,bw+10x5,bw+15x5x5
God, that felt good to get. I'm not sure whether it was (1) additional bench volume, (2) the chinups, (3) the lack of fatigue from (failed) deadlifts on Sunday, or (4) lack of fatigue from managing to not do squats, but whatever. bench movement is good. Will do squats / ohp tonight.
pm:
light squats: 245x5x3
medium press: 120x5x5.
fine
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rjharris
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Re: RJ's log is better in the original Klingon
Wednesday 24 April (HLM W7D2)
---------------------------
BW: 206
whatever squats: 275x5x5
medium press: 120x5x5
medium deadlifts 355x5x5
---------------------------
BW: 206
whatever squats: 275x5x5
medium press: 120x5x5
medium deadlifts 355x5x5
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rjharris
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Re: RJ's log is better in the original Klingon
Saturday 27 April (HLM W7D3)
---------------------------
Basically didn't sleep either of Wed / Thursday nights, so I delayed press day to today
BW: 206
heavy press: 132.5x4, 125x5x4
light deadlifts 315x5x3
medium benches: 173.5x7x5, x6, x5x2
chins: bw+17.5x5x5
considering i was running on 12 hrs sleep in 3 days, I'm okay with this.
---------------------------
Basically didn't sleep either of Wed / Thursday nights, so I delayed press day to today
BW: 206
heavy press: 132.5x4, 125x5x4
light deadlifts 315x5x3
medium benches: 173.5x7x5, x6, x5x2
chins: bw+17.5x5x5
considering i was running on 12 hrs sleep in 3 days, I'm okay with this.
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rjharris
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Re: RJ's log is better in the original Klingon
Sunday 28 April (HLM W8D4 part 1)
---------------------------
went to a wedding last night, ate a fuck ton, and drank some. Was busy most of the day, so had to cut this short. Will do squats tomorrow. Weight was down a bit today.
BW: 205
heavy deadlifts: 395x5, 375x5x4 (had failed this miserably last week, so this is good)
medium benches: 173.5x7x6,x6. (better than yesterday)
---------------------------
went to a wedding last night, ate a fuck ton, and drank some. Was busy most of the day, so had to cut this short. Will do squats tomorrow. Weight was down a bit today.
BW: 205
heavy deadlifts: 395x5, 375x5x4 (had failed this miserably last week, so this is good)
medium benches: 173.5x7x6,x6. (better than yesterday)
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rjharris
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Re: RJ's log is better in the original Klingon
Wednesday 1 May (HLM W9D1)
--------------------------
am BW: 205
Heavy benches: 192.5x5, 195x4, + 185x5x4
light squats: 245x5x3
medium presses: 120x5x5
chins: bwx5,bw+10x5,bw+20x5x6
felt pretty good this morning. thought i'd actually get 195x5 but stalled on the last rep half-way up. probably could have gotten it w/o the first set. that's fine. everything else went swimmingly. chins are chugging right along. did an extra set because i had time.
--------------------------
am BW: 205
Heavy benches: 192.5x5, 195x4, + 185x5x4
light squats: 245x5x3
medium presses: 120x5x5
chins: bwx5,bw+10x5,bw+20x5x6
felt pretty good this morning. thought i'd actually get 195x5 but stalled on the last rep half-way up. probably could have gotten it w/o the first set. that's fine. everything else went swimmingly. chins are chugging right along. did an extra set because i had time.
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rjharris
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Re: RJ's log is better in the original Klingon
crap couple of days. couldn't sleep well Wed night, so I decided to try to train Thurs evening, but then I had a bad headache after work that wouldn't go away. I did presses last night, but decided to do my deads /squats today
Thursday 2 May (HLM W9D2)
--------------------------
am BW: 204
pm
medium presses: 120x5x5. fine, even though i had a bad headache.
Friday 3 May (HLM W9D2.5)
--------------------------
am BW: 204
deadlifts: 365x5x4
felt a pop in my lower back on the first rep of the 5th set, so i called it. i think i just wasn't concentrating on bracing enough because, other than the first set, these were easy. there's no pain, just a little stiffness only 10 min after, so it'll probably be fine to do some squatting tonight. annoying though.
eta: i'm definitely shedding a fair bit of fat. my large inzer 4" belt is loose on the last hole, and my medium dominion 3" belt is on the penultimate hole as of today. yay
Thursday 2 May (HLM W9D2)
--------------------------
am BW: 204
pm
medium presses: 120x5x5. fine, even though i had a bad headache.
Friday 3 May (HLM W9D2.5)
--------------------------
am BW: 204
deadlifts: 365x5x4
felt a pop in my lower back on the first rep of the 5th set, so i called it. i think i just wasn't concentrating on bracing enough because, other than the first set, these were easy. there's no pain, just a little stiffness only 10 min after, so it'll probably be fine to do some squatting tonight. annoying though.
eta: i'm definitely shedding a fair bit of fat. my large inzer 4" belt is loose on the last hole, and my medium dominion 3" belt is on the penultimate hole as of today. yay
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rjharris
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Re: RJ's log is better in the original Klingon
Saturday 4 May (HLM W9D3)
--------------------------
am BW: 203
My back felt not great last night, but today it's been fine. I was supposed to do light deads, but I skipped them because I don't want to DL 3 days in a row, and I was unsure of my back.
Heavy press: 132.5x5, 135x4 + 125x5x4
medium benches: 175x7x4,6,5x3
chins: bw+12.5 x 5, bw+25x5x5
thought about taking bw + a plate for a whirl, but decided against it
--------------------------
am BW: 203
My back felt not great last night, but today it's been fine. I was supposed to do light deads, but I skipped them because I don't want to DL 3 days in a row, and I was unsure of my back.
Heavy press: 132.5x5, 135x4 + 125x5x4
medium benches: 175x7x4,6,5x3
chins: bw+12.5 x 5, bw+25x5x5
thought about taking bw + a plate for a whirl, but decided against it