DanCR - Can you believe how much I am in heaven?

[DanCR]

January 5, 2020

Deadlifts 135x5 225x5 285x5 315x3 335x1 350x1
Bench - with new wider grip - 45x5x2 135x5 185x5 225x5 245x2 265x1 275x1 225x5 Felt much better/more stable, despite the initial stretch being a new and not entirely welcome feeling at first. Feel very good about being able to increase max once get used to this.
Goblet Squat 75x6x3
Squat (set bar / mirror) 65x10 Much better job of knees forward to begin the movement.

[DanCR]

January 7, 2020

TBar Row Ex10 45x10 75x7x5x5
Press 45x5x2 95x5 135x5 165x3 180x0 165x2x3
Goblet Squat 75x10 80x5x2
Squat (set bar /mirror) 75x10

Really need to grow the fuck up and stop it with trying to hit the press PR that I hit once and actually program it.

[DanCR]

January 10, 2020

Deadlift 135x5 225x5 300x1 335x1x5
Bench 45x5 135x5 185x5 225x5 260x1x5
Goblet Squat 80x5x3

[DanCR]

January 12, 2020

Press 45x5x2 95x5 135x5 160x1x5
Row (strict) 45x5 95x5 135x3x5
Goblet Squat 80x10 85x5x2
Squat 95x5x2

[DanCR]

January 16, 2020

Deadlift 135x5 225x5 300x3 340x1x5
Bench 45x5 135x5 185x5 225x5 265x1x5
Goblet Squat 85x6x3
Squat 45x5 95x6 100x6

Perhaps unsurprisingly after a few days off, deadlift felt strong as shit, while bench just felt like shit. Easily can go up another 5lbs. on deadlift next time and get the 1x5, but bench gonna have to add 2.5 lbs. or do the program properly and start with 1 single at 270.

Deadlifted with standard bar, as opposed to deadlift bar, and it felt much better. No more deadlift bar.

Tight gaze maybe key to hips even in squat. Remember neutral pelvis.

[DanCR]

January 18, 2020

Row (done with bench width grip from floor, resetting between reps, but with hold at top) 45x5 95x5 135x5x5
Press 45x5 95x5 135x5 162.5x1x5
Adductor Machine (with full hold) 6 platesx6x2, x3 (couldn’t touch on 4)
Goblet Squat 85x11 90x5x2
Squat 45x10

[DanCR]

January 20, 2020

Deadlift 135x5 225x5 305x2 345x1x2
Bench 45x4 135x5 225x5 247.5x1 267.5x1x3
Goblet Squat 90x6x3
Squat 55x10

Was supposed to do one single on DL and bench but initial one felt so easy figured I’d start with two. Ended up doing three on bench because dude stole my rep on the second, just before lockout.

Squat reminding me of why I used hips back for so many years, in that my right knee is not happy. Got better when initiated with knees but then sat back as far as possible. On actual barbell squat, can now actively sit into both hip “socket” simultaneously, without lateral movement - very pleased with that. Gonna progress it with sets of 10 but keep the goblet squats until I can do 100x10 as planned.

Stay tall.

[DanCR]

January 22, 2020

Press 45x5x2 95x5 135x5 165x1x5
Row 140x5x5
Goblet Squat 90x7 x6x2 (both sets of 6 with elbows touching knees, aiming for at precisely the same time - consider removing mirror and using that as guide)
Squat 55x10x3 (didn’t feel as good as last time - definite lack of mobility in left hip, tough to feel “in” it)

[DanCR]

January 24, 2020

Deadlifts 135x5 225x5 305x3 345x1x3
Bench 45x5 135x5 225x5 247.5x1 267.5x1x3
Squats 65x10x3

[DanCR]

Row 45x5 95x5 145x5x5 (couldn’t hold but touched each rep w/out raising torso; all felt great)

Press 45x5 95x5 135x5 167.5x1x5 (intention was to start progressing slowly today, but 135 felt like a broomstick and the first top single was so easy that I kept going; gotta slow it down at 170, though)

Squat 75x10x3 (as good as squats have felt in months; looked straight down to keep eye on knees; generally worked out fine using Paul Carter’s upper back cues, but one or two reps did get forward of midfoot; thinking on keeping feet flat was very helpful)

[DanCR]

January 28, 2020

Deadlift 135x5 225x5 305x3 345x1x5
Bench 45x5 135x5 225x5 267.5x1x5
Squat 85x10x3

[DanCR]

January 30, 2020

Row 45x5 95x5 150x5x5
Press 45x5 95x5 135x5 170x1x2
Squat 95x10x3

Ignore thought from prior session - squat feels much better looking down about 10 feet ahead. Flat foot/midfoot was the key.

[DanCR]

February 1, 2020

Deadlift 135x5 225x5 310x2 350x1x2
Bench 45x5 135x5 225x5 247.5x1 270x1x2
Squat 105x10x3

Right shoulder a bit bothered by the wider bench grip. Pulling in juuuust slightly helped.

Squatted with no cues. Just stepped out and pretended as if picking something up off the floor, with big toe down and squeezing quads. Felt amazing - no hip shift, no feeling of uncomfortable external rotation. Best squat day in months.

[DanCR]

February 3, 2020

Row 45x5 95x5 135x3 155x5x5
Press 45x5x2 95x5 135x5 170x1x3
Squat 115x10x3

Squats didn't feel as good as the last session. Might have been rushing and not bearing down to keep hips tightly centered.

[DanCR]

February 5, 2020

Deadlift 135x5 225x5 315x1 350x1x3
Squat 125x10x3
Bench 45x5x2 135x5 225x5 247.5x1 270x1x3

At LA Fitness with their motherfucking hexagonal plates so deadlifting should’ve sucked, but it’s not so bad with singles other than tearing shins to shreds. Weight flew up tonight.

Squats were in mirror and looked/felt perfect. Incredibly frustrating that I can’t duplicate this without it.

Bench was good but need to really slow down eccentric on the warm ups. Was very sloppy and then wonder why my right shoulder hurts.

[DanCR]

February 8, 2020 (Old Town Fitness, Key West)

Row 45x5 95x5 135x4 160x5x5
Press 45x5x2 95x5 135x5 160x1x4
Squat 135x10x3

Love my yearly lift at this place.

Rows finally got a bit heavy in later reps/sets - concentrate more on keeping back down, such that reps end on floor and not inches above it.

[DanCR]

February 11, 2020

Deadlift 135x5 225x5 315x2 350x1x5
Bench 45x5 135x5 225x5 247.5x1 270xx1x4 x0
Squat 145x10x2

Got greedy and tried to go from three top singles to five, skipping four, figuring with vacation, etc. hadn’t hit these lifts six days. Turned out I was right on DLs - easy. I was dead wrong on bench - the four singles were heavy as shit. Still would’ve had the fifth if I hadn’t jacked up the lift off, essentially having to lift off twice. Maybe for the best.

No time for third set of squats but these were pretty good looking straight ahead and keeping gaze. Left side a bit hinky but instant fix when bore down to keep foot pressure even. Remember that (again).

[DanCR]

Row 45x5 95x5 135x5 165x5x4x3x3x3
Press 45x5 95x5 135x5 170x1x5
Squat 155x10x3

Changed up row style - switched from Rippetoe style to bodybuilder reps but still touching floor. Expected the reps to fall off and that’s ok - they felt good.

Also pleased to be able to go up in press next time.

Squats felt like shit. Every rep different. Totally blew concentrating on even feet.

[DanCR]

February 15, 2020

Deadlifts 135x5 225x5 315x2 335x1 355x1
Bench 45x5 135x5 225x5 247.5x1 270x1x5
Squats 165x10x3

New DL weight - was easy. The five bench singles also were shockingly easy. Not sure if it’s because I’d slightly detrained before last bench session, making it harder, or if because last session was final DL session at that weight (i.e. five singles, as opposed to today’s one).

Dude told me the squats looked great. They felt like shit.

Try switching to high bar next time, for kicks. Can’t hurt at this point.

[DanCR]

February 17, 2020

Press 45x5x2 95x5 135x5 155x1 172.5x1x2 135x5 (touch chest but more strict; hips out of it)
Squat 175x10x3
Row 45x10 95x5 135x5 165x5x4x4x4x3 (all with thick bar)

Singles on press felt very heavy. Not sure of this issue other than that I usually row first and may not have been as turned on.

Squats actually felt good today - made an effort to not arch back at all and that seems to even out hips/knees a bit.