Paul's log - forever delaying the inevitable

[plabataille]

Heavy Day:

Volume Squat - SSB w/belt - 320 x 8r x 5s
Volume Bench - 225 x 10, 10, 10, 10, 9 (doh!)

Crap. Didn't get my goal bench today, but did better than last week. I'll take it.

[plabataille]

Yesterday:
Pullups - BW x 7r x 10s (Took a while - needed more rest the last few sets)
2.5mile walk (pleasant day)

Today:
SSB squat w/belt - 320 x 4r x 5s
Bench - 225 x 6r x 6s (did an extra set because I was procrastinating doing deadlifts)
DL w/belt - work up to 425 x 5

[plabataille]

Yesterday:
Press w/belt - 150 x 6r x 4s
Curls - 85lb + bar - 10r x 3s

Today:
SSB w/belt - 385 x 5 (PR!), 320 x 6r x 4s
Bench - 225 x 8r x 6s
RDL on 25lb bumpers w/belt - 315 x 8r x 3s

Very happy today. On a whim, I decided to try something heavy on squats to see where I'm at. Previously, my best 385lb set was for 3 reps. This set of 5, however, was probably the hardest squat set I've done in a while. Amazed that this one set pretty much wiped me out the rest of the session. But I made my goals nonetheless - just had to take a bit more rest between sets.

[plabataille]

4th of July Hangover workout:

Pullups - BW x 10r x 4s
Dips - BW x 20, 15, 12, 10
BB Curls - 75 x 15, 12, 11 + 6 + 4

Every set was accompanied by a headache.

[plabataille]

Volume day:

SSB w/belt - 325 x 8r x 5s
Bench - 225 x 10r x 5s

Very pleased with bench. 2 weeks ago, I got only 3 sets of 10. Last week, I got 4 sets of 10. This week, I hit my goal of 5 sets of 10. I think this may be the best I've ever been on the bench. No idea what my e1rm is, but damn, the pec-pump was amazing!

[plabataille]

Pullups - BW x 8r x 5s
20 minutes treadmill - 10deg incline, 3.2 to 3.5 mph
More pullups - BW x 8r x 3s

[plabataille]

SSB w/belt - 325 x 4r x 5s
Bench - 225 x 6r x 8s
DL w/belt - work up to 435 x 5

[plabataille]

Press w/belt - 155 x 5r x 4s
Barbell Curls - 80 x 15, 14, 10 + 4
Uphill Treadmill - 20 minutes @10 deg @3.5mph

[plabataille]

Medium Day:

SSB squat w/belt - 325 x 6r x 5s
Bench - 225 x 8r x 5s
RDL w/belt and straps on 25lb bumper - 320 x 8r x 3s

Exhausted after this

[plabataille]

Volume day:
SSB Squat w/belt - 330 x 8r x 5s
Bench - 300 x 2, 240 x 8 x 4

Decided to change up bench today to make it interesting. I can now say I can bench 300 for reps. I wanted 3, and may have been able to get 3, but it would've been an epic grind.
Changed up volume as well - going to 8s like squats on Mondays. Not sure 10s are doing much for me, other than being challenging.

[plabataille]

Pullups - 15 + 5 + 2 (DC style)
BB Curls - 85 x 12 + 6 + 3 (DC style)
Beltless Press (7 minute density block) - 135 x 6, 4, 4, 4, 4, 2, 3, 1 = 28 reps
SSB squat - beltless - 245 x 20!

This was cardio. Between the density block press and the set of 20 squats, my cardio-vascular system was maxed out.
Glutes burned like never before on squats. Wow.

[JFick]

your bench numbers are really climbing, great work

20 rep squat? i'll pass lol. impressive to get a glute burn tho, never even heard of that before

[plabataille]

your bench numbers are really climbing, great work

20 rep squat? i'll pass lol. impressive to get a glute burn tho, never even heard of that before

Thanks about the bench numbers. I've focused on that this summer and kinda dropped pressing so much. Had to make a choice and bench sounded better than press to me.

As for the 20 rep squat - it was a challenge to myself before I left. It truly sucked.

[plabataille]

Back after a much-needed vacation.

Today:

SSB squat w/belt - 335 x 6r x 4s
Bench - 245 x 7r x 4s

The DOMS will be wonderful.

[plabataille]

Deadlift w/belt - 365 x 8r x 3s
Press w/belt - 145 x 7r x 4s
Pullups - 14 +5 +2

Did this workout with my son, which was nice.

[plabataille]

High efficiency workout:

EZ bar Curls - 80+bar x 13 +7 +4 +3 +2
EZ bar LTE - 80+bar x 12 +7 +4 +2
SSB squat - beltless - 245 x 20

Entire workout was <30 minutes.

20 rep squat felt a bit easier than last time. Not sure if it's adaptation or pacing myself a bit better early on in the set. Either way, add 5 lb on my next 20 rep squat.

[plabataille]

Heavy Day:

SSB squat w/belt - 335 x 8r x 5s
Bench - 245 x 8, 8, 8, 6, 5, 4

Very pleased with my squat. 335 on the SSB is 3 plates. I remember when my old PR best on SSB was 335 for an all-out set of 8. Today, I just did 5 sets across with that same weight.

Bench was OK. First couple of sets felt good, but completely ran out of gas after the 3rd set. Will repeat next week and hope to get 5 sets across.

One other note: I remember a few years ago trying to jump and touch the ceiling a few times - to no avail. Yesterday, I looked up at my garage ceiling and decided to give it another try. Got it easily. Not sure how tall it is - 9' 9"-10" maybe - I'll not be in the NFL combine anytime soon. But it felt good. There is still room for some SVJ improvement even as an elderly old man of 49.5 years.

[plabataille]

Time Efficient workout:
BW Pullups - 14 +6 +3
LTE - 80+bar x 12 + 6 + 4
Curls - 80+bar x 13 +7 +4
SSB squat - beltless - 250 x 20

20 rep squats = S.H.I.T (Super High Intensity Training)

[plabataille]

Light Day:

SSB w/belt -335 x 4r x 5s
Bench - 245 x 4r x 8s
DL w/belt - 367.5 x 8r x 2s, 370 x 8 (misloaded the bar and didn't catch it the first two sets.)

[plabataille]

OHP + belt - 145 x 8, 8, 8, 6
Weighted Pullups - BW+25 x 7, 6, 6, 5
SSB squat - beltless - 250 x 20 (Why do I do this to myself?)