Lep's Lifting Log

[leprechaun71]

Top set of 305 moved much better than last time. I probably could have had 5 but I didn't want another grinder like last time. Will have it soon though. SSB's moved well but were TIRING.

Bench: 205, 225, 245, 265, 285 (X5), 305X4 (RPE: 9)
Lat Pulldowns: 90X12, 110X10, 130X8, 150X6, 170X4, 190X6
CGBP: 255X5X3
SSB: 290X8, 290X5X3
BB Rows: 155, 175, 195, 215, 235, 255 (X6)

[leprechaun71]

Added back in deads today and, fuck, they SUCK.

Deads: 365X5X4
Bench: 265X5X5
Lat Pulldowns: 90X12, 110X10, 130X8, 150X6, 170X4
Pull ups: 6, 6, 6, 6, 6
Triceps: 75X12X3

[leprechaun71]

I was feeling the last workout a little but decided to try 305 for 5, got it. That's the most I have lifted in 15 years and will be trying for 315 next workout. Screwed up on the plate math for squats and thought I was doing 355 (was 345) and only figured it out for the last set.

Bench: 205, 225, 245, 265, 285 305 (X5) (RPE: 10)
Lat Pulldowns: 95X12, 115X10, 135X8, 155X6, 175X4
Squat: 345X5X4, 355X5
BB Rows: 165, 185, 205, 225, 245 (X6)

[leprechaun71]

Top set on bench felt HEAVY and I was able to manage 3 (barely). I was pressed for time so I dropped barbell rows.

Bench: 215, 235, 255, 275, 295 (X5), 315X3
Lat Pulldowns: 95X12, 115X10, 135X8, 155X6, 175X4, 195X7
CGBP: 265X5X3
SSB: 320X5, 320X3X3

[leprechaun71]

Good workout today and everything moved well. I changed my deadlift stance from conventional to semi sumo to improve my starting position. It felt a little different but worked.

Bench: 275X5X5
Lat Pulldowns: 100X12, 120X10, 140X8, 160X6, 180X4
Deads: 385X3X5
Pull ups: 6, 6, 6, 5, 5
LTE: 92X12X3

[leprechaun71]

Another good workout. 315 moved better than last time and I had another rep in the tank this time.

Bench: 185, 235, 255, 275, 295 (X5), 315X3 (RPE:9)
Lat Pulldowns: 100X12, 120X10, 140X8, 160X6, 180X4, 200X6
Squat: 385X3X4
BB Rows: 165, 185, 205, 225, 245 (X6)
Triceps: 75X12X3

[leprechaun71]

I had an autoimmune flair up that caused me to miss my last workout. Joints were shitty but right elbow was especially bad. It was swollen, red, painful and, more worryingly, hot. Took it easy for few days, watched what I ate and quit taking ashwagandha and it's pretty much resolved. Rt elbow is still a little sore and swollen but much better. Workout was ok with the highlight being a PR on rows.

Bench: 185, 235, 255, 275, 295 (X5), 315X3 (RPE:9.5)
Lat Pulldowns: 100X12, 120X10, 140X8, 160X6, 180X4
CGBP: 265X5X3
SSB: 350X3, 350X2X3
BB Rows: 165, 185, 205, 225, 245, 265 (X6)

[leprechaun71]

Felt good today. I tried conventional deads, regular and narrow sumo on my main lifts today and narrow felt the best by a longshot. My hips are just too tight for regular sumo and conventional is putting too much pressure on my lower back. Going forward narrow sumo is going to be my main stance. 5 sets of fahves at 285lbs is 10lbs off my all time best on bench. It's taking me much longer than I ever thought it would but I am slowly getting there.

Deads: 405X3X4
Bench: 285X5X5
Lat Pulldowns: 105X10, 125X8, 145X6, 165X5, 185X4 (using my supinated mag grip today)
Pull-ups: 6, 6, 6, 5, 6
Triceps: 15, 14, 13 (65lbs)

[leprechaun71]

Had a 24 hour stomach bug Friday so worked out today instead. I was feeling pretty weak and weight was down about 5lbs. Last set of bench I substituted slingshot.

Bench: 195, 235, 255, 275, 295 (X5)
Slingshot: 315X5
Lat Pulldowns: 105X12, 125X10, 145X8, 165X6, 185X4
Squats: 405, 405, 405, 405
Triceps: 15, 15, 14

[leprechaun71]

Deload/Squat Test: I had an eventful night. On my first attempt at 405 I got a little forward and hit the arm of my rt monolift. Of course I stumbled forward and got stuck under both monolifts. After about 30-40sec of bumbling around I got the bar back on the monolift (felt like forever). I came really close to dumping it off my back and was pretty freaked out at the time. Took a 3 min break got back under the bar and knocked out a set of 4.

Squat: 135X8, 225X6, 275X4, 315X2, 365X1, 405X2 (the oh shit set), 405X4 (RPE:9)
Bench: 155X8, 205X6, 245X4, 295X2X3, 255X5X3

[leprechaun71]

Being going steady since the web hiatus. Main highlight was 315X4 on bench which was the most I have lifted in 15 years. Still not an all time PR but getting closer. After that, I moved from 5's to Nuckol's intermediate high bench program and have been doing it the last 3 weeks. After recording my squats, I decided to go from 14" to 12" box (touch n go) and had to drop the weight accordingly. Not sure if I'll keep this change as this depth is challenging. Last two weeks:

Oct 16th:
Squat: 365X5, 345X5, 335X5, 315X5X2
Bench: 255X3, 295X3X2
Lat Pulldowns: 105X12, 125X10, 145X8
BB Rows: 165, 185, 205 (X8)
LTE: 92X12X3

Oct 18th:
Bench: 205X6, 255X3, 295X3X4, 275X6X3
Lat Pulldowns: 105X12, 125X10, 145X8, 165X6 (supersetted with bench)
CGBP: 235X6X2, 235X8
SSB: 330X5, 330X3X3
BB Rows: 165, 185, 205, 225 (X8)

Oct 20th:
Deads: 315X3, 355X3, 395X3X5
Bench: 155X8, 185X8, 225X6, 255X5, 275X4, 295X3, 315X2X2
Lat Pulldowns: 105X12, 125X10, 145X8 (supersetted with bench)
Slingshot: 315X5X2
Pull-ups: 6, 6, 5, 5 (right elbow AWARENESS)
Tricep Pushdowns (65): 15, 13, 12

Oct 23rd:
Bench: 155X8, 205X6, 255X4, 295X4X3
Lat Pulldowns: 105X12, 125X10, 145X8, 165X6 (supersetted with bench)
Squat: 135X8, 225X6, 275X4, 315X3, 365X3X4
BB Rows: 165, 185, 205, 225 (X8)
LTE: 92X12X2, 92X10

Oct 26th:
Bench: 205X6, 265X3, 305X3X4, 260X8X3
Lat Pulldowns: 105X12, 125X10, 145X8, 165X6, 185X4 (supersetted with bench)
CGBP: 255X4X2, 255X7
SSB: 240X4, 290X2, 330X1, 360X3, 360X2X3
BB Rows: 165, 185, 205, 225, 245 (X8)

Oct 28th:
Deads: 135X6, 225X5, 275X4, 315X3, 355X2, 385X1, 415X3X3
Bench: 155X8, 185X8, 225X6, 255X5, 275X4, 295X3, 315X2X2, 325X1X2
Lat Pulldowns: 105X12, 125X10, 145X8, 165X6 (supersetted with bench)
Slingshot:325X3X2, 325X4
Pull-ups: 6, ,6, 5, 4
Triceps: 15, 14, 13, 12 (65lbs)

[leprechaun71]

Weather was cold and wet and I was achy. Still squatting to a 12" box and it be hard.

Squat: 135X8, 225X6, 275X4, 315X2, 355X1, 385X1X3
Bench: 155X8, 205X6, 255X4, 295X4X5
Lat Pulldowns: 105X12, 125X10, 145X8, 165X6, 185X4
BB Rows: 165, 185, 205, 225, 245 (X8)
LTE: 92X12X2, 92X10X2

[leprechaun71]

Deload Week (Squat Test): A couple of days late on this but shit/life happens. I went back to a 14" box as my hips don't like the 12".

Bench: 155X8, 205X6, 255X4, 295X2X3, 255X5X3
Squat: 135X8, 225X6, 275X4, 315X3, 365X2, 415X3

[leprechaun71]

Deload Week (Deadlift Test):

Bench: 155X8, 205X6, 225X4, 255X3, 275X3X2, 295X2X2
Deads: 135X6, 225X5, 275X4, 315X3, 365X2, 405X1, 435X2

[leprechaun71]

Deload Week (Bench and SSB Test): A little disappointed that I got 4 at 315 again (wanted 5) but the 4th rep was noticeably easier this time. SSB moved well and am liking this movement.

Bench: 135X8, 185X6, 225X4, 255X2, 285X1, 315X4 (RPE: 9.5)
SSB: 150X8, 200X6, 240X4, 290X2, 330X1, 360X5

[leprechaun71]

Going to do a little maintenance work until after Thanksgiving and then it's on to something a little more meaty. I am thinking of running TSA's 9 week intermediate and then Candito's 6 week bench. I like the look of both and am tired of Nuckol's 28 programs.

Bench: 155X8, 205X6, 245X4, 285X2, 320X3, 285X5X2
Lat Pulldown: 125X12, 145X8X3
Squat: 135X8, 225X6, 275X4, 315X3, 365X2, 405X3, 365X5, 335X6

[leprechaun71]

Felt pretty good today. Bench and deads moved well. For shits n giggles, I went for 325 on bench and had an epic grinder on the last rep.

Bench: 155X8, 205X7, 245X5, 275X3, 305X1, 325X3 (RPE: 10), 280X5X2
Lat Pulldowns: 125X10, 145X8, 165X6, 165X10
Deads: 135X6, 225X5, 275X4, 315X3, 365X2, 415X3 (RPE: 8.5), 365X5X2

[leprechaun71]

Maintenance continues. I am not sure if I will workout over thanksgiving or not so probably getting in my last 2 workouts for while this week. Hit a nice 335X2 on bench and a relatively easy 425X2 on squats.

Bench: 155X8, 205X6, 245X4, 275X3, 305X1, 335X2 295X5X2
Lat Pulldown: 105X10, 125X8, 145X6, 165X4, 185X2, 185X6
Squat: 135X8, 225X6, 275X4, 315X3, 365X2, 425X2 (RPE:9), 365X5X2

[leprechaun71]

Hit one session over thanksgiving on Friday and feeling some DOMS today. I didn't push squats as I didn't bring a belt or, more importantly, my knee sleeves. Pull ups felt good and tried some 45 degree back extensions.

Bench: 185X6, 225X6, 255X6, 275X6, 295X5, 275X6
Squat: 135X10, 225X8, 275X6, 325X5, 275X6
Pull ups: 10, 8, 6
45 Back Ext: 10X3 (BW)

[leprechaun71]

TSA Intermediate 1: I haven't really hit squats hard in a long time and this session was an eye opener. Almost passed out after the third set and got a terrible sharp headache. Probably related to the Covid booster shot I had Sunday as the headache was similar to what I experienced when I had Covid back in January. Everything else went well but I forgot how much I dislike using my dumbbell handles (incline DB rows aka face squishers).

Squat: 45X10, 135X8, 225X6, 275X5, 315X2, 355X3, 305X8X3 (holy fuckin headache batman), 275X8
Bench: 135X8, 185X6, 225X5, 245X8X3
Lat Pulldown: 105X12, 125X10, 145X8
CGBP: 225X6X3
Incline DB Rows: 55'sX10X4