Chasing Hippolyta

[DoubleBreastedAmazon]

EZ bar feel any better/worse?

First few reps irritated my elbows, but as the sets went on it seemed to go away. The one thing I like about the EZ bar is that it makes the weight less ungainly, so I waste less time trying to stabilize the bar on decent etc....

[DoubleBreastedAmazon]

Today's Session
Monday
11-Dec
BW: 141.0

High Bar Squats
Weight: 185, 185, 185, 185, 185
Reps: 8, 9, 9, 9, 9
RPE: 8, 8.5, 8.5, 8.5, 9
Total tonnage: 8140

Overhead Press
Weight: 95 85 85 85 85 85
Reps: 1, 8, 7, 7, 6, 7
RPE: 8, 8.5, 8, 8, 8.5, 8
Total Tonnage: 3070

Low Bar Good Morning
Weight: 125, 125, 125, 125, 125, 125
Reps: 6, 6, 6, 6, 5, 6
RPE: 8, 8, 8, 8, 8.5, 8.5
Total Tonnage: 4375

Close Grip Bench Press
Weight 105, 105, 105, 105, 105
Reps 10, 10, 9, 8, 8
RPE 8.5, 8.5, 8.5, 8.5, 8.5
Total Tonnage: 4725

Comments: Strength and work capacity were a bit off today. I've decided to cut my calories a little more aggressively this week. I have under 14 days left to this mesocycle and I want to make the most of it. I haven't been very successful with this cut, which is mildly disappointing, but I have made small but significant progress slimming down. Specific to this session, I have noticed that my high bar squats look very similar to my low bar squats. Other than the placement of the bar, the movement is strikingly similar. So today, I tried to mess around with my form to get it looking more upright. Not sure if this is even a valuable endeavor, but you can clearly see in my vid, that the sets start out upright, but end up looking more and more like a low bar as the set progresses. Need to think about this one a bit more. OHP was ok. I added a heavy opening single, which I for some unknown reason dropped this mesocycle. It was nice to see that I haven't lost too much strength there. On the other hand my worksets on OHP weren't especially good volume-wise (should have hit sets of 8 across). Good mornings were ok, though I seemed to shortchange the depth on some of my reps. Close-grips went fine and no shoulder pain, so yay! All in all I rate today as a meh...

[DoubleBreastedAmazon]

Today's Session: Accessory Work
Tuesday
12-Dec

Dumbell Hammer Curls
Weight: 15, 15, 15, 15, 15, 15, 15, 15
Reps: 12, 12, 12, 12, 12, 12, 12, 12

Pull Ups
Weight: BW
Reps: 3, 3, 3, 3, 2.5, 2, 2, 2, 2, 2, 2
AMPRAP in 7 min

Dumbbell Rear Lateral Raises
Weight: 15, 15, 15, 15, 15, 15, 15, 15, 15
Reps: 12, 12, 12, 12, 12, 12, 12, 12, 12

Comments: Trained at home, so switched pulldowns out for pull-ups. I had my first PT appt this morning and the therapist determined that I have loose shoulder joints, which means my ROM (flexibility) in the shoulder is abnormally broad because the the joint isn't tight, so the humerus can sort of slip out of the socket slightly. This makes injuries more likely especially, if the muscle development is unbalance. In my case, my pecs are overdeveloped, relative to my traps. So she has prescribed various micro-isolation movements to help balance things out a little. It is rather remarkable to me, how difficult/painful some of these tiny movements were. While my shoulder had been improving over the week, it started flaring up yesterday evening, so I am glad she has helped identify the problem so that I can now attempt to stabilize the joint and prevent future injury.

[asd]

This is becoming one of my my favorite logs on the website. Nice

[DoubleBreastedAmazon]

This is becoming one of my my favorite logs on the website. Nice

Hahaha! Awesome!

[DoubleBreastedAmazon]

Yesterday's Session:
Wednesday
14-Dec
BW:141.8

Deficit Deadlifts
Weight: 230, 230, 230, 230, 230, 215, 215
Reps: 8, 8, 8, 7, 7, 9, 5
RPE: 8.5, 8.5, 8.5, 9, 9, 8, 7
Total tonnage: 11750

Incline Barbell Bench Press
Weight: 90, 90, 90, 90, 90, 85
Reps: 7, 7, 7, 7, 6, 8
RPE: 8, 8, 8.5, 8, 8, 7.5
Total tonnage: 3110

Front Squat
Weight: 145, 145, 145, 145, 145, 145
Reps: 8, 7, 8, 8, 8, 8,
RPE: 7.5, 7.5, 8, 8, 8, 8
Total tonnage: 6815

Comments: Yesterday didn't go very well. I trained in the morning, but was feeling sleepy and couldn't quite master my form. Deficit DLs were off; My hips were too high which I was aware of and kept trying to correct, but my proprioception was all off. I think this was a major contributor to the back rounding in these sets . Incline went fine. However on both deficit DLs and incline bench I had programmed sets of 10, but just didn't have it in me. As a result I wasn't hitting a tonnage increase with the planned sets I had. So, I added backoff sets to bring my total tonnage up sufficiently to surpass the previous week's tonnage. Front squats went pretty well form wise. Still have some heal lifting at the bottom of the movement, but for some unknown reason, my wrists didn't feel totally fucked up after each set, so that is a big improvement. I kept the weight the same as last week. Moreover, this is the third week without an increase in weight on this lift. However, like the rest of my lifts throughout the week my total tonnage has gone up which is the my main objective for my weekly progressions during this hypertrophy/cut mesocycle. So, while I have had kind of a shitty week training wise, I should acknowledge that I am still on track instead of feeling shitty about my perceived stagnation this week. Relatedly, the scale is rock steady and won't drop, but I am continuing to slowly lose girth around my waste (and hips to a lesser extent), while my arms and upper torso, seem to be increasing. Though the latter is only an impression, since I have not been measuring my upper body (though I am starting today).



Today's Session: Accessory Work
Thursday
14-Dec

Chin Ups
Weight BW
Reps: 6, 4, 3, 3, 3, 3, 3,
*AMRAP within 7 minutes: Total sets, 25*

Dumbbell Incline Flies
Weight: 15, 15, 15, 15, 15
Reps: 14, 14, 14, 14, 14

Close Grip Barbell Curl
Weight: 45, 40, 40, 40, 40, 40, 40, 30, 30
Reps: 6, 8, 9, 9, 7, 7, 7, 10, 10

Standing Shoulder Dumbbell Press
Weight 15 15 15 15 15
Reps 14 14 14 14 14

Assisted Dips
Weight: -55, -55, -55, -55, -55, -55, -70
Reps: 10, 8, 8, 8, 8, 8, 10

Comments: Meh, not a great performance. Dips are the only Thursday accessory 'lift' that improved this week. In my defense, I had a holiday party yesterday and had a few drinks, so I was feeing a quart low today. While I smoke weed regularly, I rarely drink (other than the occasional shot of whiskey after dinner). Whenever I drink I am reminded that alcohol is a very systemically taxing drug. Anyhow, long story short, I was feeling exhausted, foggy, and groggy today and by the time I got around to training at the end of the day, I was feeling weak and tired.

[DoubleBreastedAmazon]

Yesterday's Session:
Saturday
16-Dec
BW: 140.6

Low Bar Squat
Weight: 270, 215, 215, 215, 215, 215, 215, 215
Reps: 1, 8, 9, 2, 8, 8, 6, 6
RPE: 9, 8.5, 9, 8.5, 9, 8, 8
Total tonnage: 10375

Wide Grip Bench Press
Weight: 110, 110, 110, 110, 110, 110
Reps: 7, 9, 9, 9, 9, 8
RPE: 8, 8.5, 8.5, 8.5, 9, 9
Total tonnage: 5610

Stiff Legged Deadlift
Weight: 225, 225, 225, 225, 225, 225, 225
Reps: 4, 5, 6, 5, 6, 5, 5
RPE: 8, 8.5, 9, 8.5, 9, 9.5, 9.5
Total tonnage: 8100

Comments: This is the last week of this mesocycle, so I pushing the volume pretty hard. Shooting to surpass my maximum recoverable volume. Squats felt a bit off yesterday, but this didn't hold me back. I did have a pretty silly blooper moment on my third set. I somehow managed to get up on my toes (literally) ascending out of my third rep. I have never experienced anything quite like that before, but thankfully I didn't hurt myself. Bench went well. SLDLs were super hard. I had a PT session the day before which hit a number of small muscles in my back, particularly my rhomboids. I think this may have made it difficult for me to keep my back fully extended. Having said that, I realize that this is generally a weakness of mine, so it clearly doesn't account for everything, but I think it was a contributing factor. In fact, they were pretty shot by the end of SLDLs that I decided to move rows to today.





Today's Session: Accessory Work
Sunday
17-Dec

Pull-Ups
Weight: BW
Reps: 4, 3, 3, 3, 3, 3, 2, 2, 2, 2,
AMRAP within 7 minutes; Total reps, 27

Lying Tricep Extensions
Weight: 50, 50, 50, 50, 50, 50, 50
Reps: 8, 8, 8, 8, 8, 8, 8

Bent-Over Barbell Row
Weight: 82.5, 82.5, 82.5, 82.5, 82.5, 82.5
Reps: 9, 8, 8, 9, 9, 9
RPE: 8.5, 8.5, 8, 8, 8, 8
Total tonnage: 4290

Thumbs Down Lateral Raises
Weight: 15, 15, 15, 15, 15, 15, 15, 15, 15
Reps: 12, 10, 12, 10, 12, 10, 10, 10, 10

Comments: Nothing special to report.

[DoubleBreastedAmazon]

Yesterday's Session
Monday
18-Dec
BW: 142.3 (PMS)

High Bar Squats
Weight: 190, 190, 190, 190, 190, 190
Reps: 9, 8, 8, 8, 8, 7
RPE: 8, 8.5, 8.5, 9, 9, 9.5
Total Tonnage: 9120

Overhead Press
Weight: 97.5 87.5 87.5 87.5 87.5 87.5 87.5
Reps: 1, 7, 7, 7, 6, 7, 7
RPE: 8.5, 9, 9, 9, 9, 9.5, 9.5
Total Tonnage: 3685
Low Bar Good Morning
Weight: 130, 130, 130, 130, 130, 130
Reps: 6, 6, 6, 6, 6, 6
RPE: 9, 9, 9, 9, 8.5
Total Tonnage: 4680

Close Grip Bench Press
Weight: 107.5, 107.5, 107.5, 107.5, 107.5
Reps: 9, 10, 9, 8, 9
RPE: 9, 9.5, 9.5, 10, 10
Total Tonnage: 4837.5

Comments: Anxiety was very high all day, but my session went decent despite this. I'm still struggling to make my high-bars less low-bar-esque. OHP was fine. Tried to keep my rhomboids locked and my shoulders down and back. This is something I am trying to do in general on my lifts to help stabilize the lose AC joint and to counteract my (relative) overdevelopment of my pecs to my back. Good mornings were ok; had a little lumbar curving in the final sets. Close grip was my best lift of the day. Set a tiny PR on these; first time lifting more than sets of 8 on CGBP. Though my form on these leaves much to be desired. On a positive note, my shoulder was not bothering me when unracking on bench, yay!





Today's Session: Accessory Work
Tuesday
19-Dec

Dumbell Hammer Curls
Weight: 15, 15, 15, 15, 15, 15, 15, 15
Reps: 12, 12, 12, 12, 12, 12, 12, 12

Pull Ups
Weight: BW
Reps: 3, 2, 2, 2, 2, 2, 2, 1, 1, 1, 1, 1
AMPRAP in 7 min; total reps,

Dumbbell Rear Lateral Raises
Weight: 15, 15, 15, 15, 15, 15, 15, 15, 15, 15
Reps: 12, 12, 12, 14, 14, 14, 14, 14, 14, 14

Comments: Trained at home, again this week, so again I switched pulldowns out for pull-ups. I trained after dinner and wasn't totally feeling it. Matched last week's performance on curls. Pull-ups were down a little. Slight increase in volume for rear lat raises.

[DoubleBreastedAmazon]

Wednesday
20-Dec
BW:140.0

Deficit Deadlifts
Weight: 235, 235, 235, 235, 235, 235, 200
Reps: 8, 8, 7, 8, 8, 8, 7
RPE: 8.5, 9, 9, 9, 10, 10, 9
Total tonnage: 12445

Incline Barbell Bench Press
Weight: 92.5, 92.5, 92.5, 92.5, 92.5, 92.5, 85
Reps: 6, 6, 6, 6, 6, 6, 7
RPE: 8.5, 9, 8.5, 9, 9, 8.5, 8
Total tonnage: 3370

Front Squat
Weight: 150, 150, 150, 150, 150, 150, 145
Reps: 6, 6, 7, 7, 5, 5, 5
RPE: 8.5, 8.5, 8.5, 8.5, 9.5, 9.5, 8
Total tonnage: 6125

Comments: Nothing too much to say about this session; it was the final session of my primary lifts for this cycle. No major PRs, but overall performance was decent considering the intense week I had had.





Thursday
21-Dec

Chin Ups
Weight BW
Reps: 5, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 1, 1, 1, 1, 1, 1, 1
*AMRAP within 7 minutes: Total sets, 34*

Dumbbell Curl
Weight: 15, 15, 15, 15, 15, 15, 15, 15
Reps: 9, 10, 10, 11, 12, 12, 13, 13

Standing Shoulder Dumbbell Press
Weight: 15, 15, 15, 15, 15
Reps: 15, 15, 15, 15, 15

Comments: My time was limited on Thursday, so I trained at home and skipped Incline Dumbbell Flies and Assisted Dips. Planned to do these on Friday, but time not allow for it.

END OF CYCLE COMMENTS: The goal of this past cycle was to bring my BF% down without losing strength. I had envisioned losing about 6-8# over the 6 week cycle. This did not happen. At best, I lost 3#s, though at the moment I don't actually know my current weight because I am on my period and I generally gain significant weight during this time (2-4#s), so I don't know my current true baseline. My measurements have come down; about 1.2" on my hips and waste each. I also think my arms biceps and shoulders have increased in size; though this is based solely on visual judgments, as I had not been measuring my limbs. I hate relying on subjective measures, but I do think that visually, I look leaner and together with the slight weight loss and girth loss in the waste and hips, I think I have indeed achieved some BF% reduction.

PLANS FOR THE COMING CYCLE: As for what to do next, I am not sure. I had planned to do 2 back-to-back hypertrophy cycles, with the former as a cut and the latter as a bulk. My main hesitation about implementing this plan is that I am concerned that I with the amount of volume I hit by the end of this last cycle, I may have desensitized myself to volume and maybe could benefit from a strength phase to allow for resensitization. On the other hand, since I had depressed my caloric intake this past cycle, I may have preserved volume sensitivity (apparently caloric deficits can do that), so this concern might not be applicable here. Anyhow - We shall see. I will decide over this next deload week.

[DoubleBreastedAmazon]

Yesterday's Session:
Saturday
30-Dec
BW: 139.2

Low Bar Squat
Weight: 260, 205, 205, 205
Reps: 1, 7, 8, 8
RPE: 8.5, 7.5, 7.5, 7.5
Total tonnage: 4975

Wide Grip Bench Press
Weight: 105, 105, 105
Reps: 8, 8, 8
RPE: 7, 7.5, 7.5
Total tonnage: 2520

Stiff Legged Deadlift
Weight: 210, 210, 210
Reps: 6, 6, 6
RPE: 7.5, 7.5, 7.5
Total tonnage: 3780

Underhanded Bent-Over Barbell Row
Weight: 65, 75, 75
Reps: 8, 8, 8
RPE: 6, 7, 7
Total tonnage: 1720

Comments: Session went great. Starting things off light and keeping the volume low. The only change I have made to Saturday's session is I am now doing underhanded rows. Decided to go for it with another hypertrophy mesocycle. I am going to be reverse dieting over the course of this cycle. I will be increasing my caloric intake as the volume and intensity increases across the cycle. I am hoping this has the effect lean bulking. We shall see. On a related note, I wasn't quite sure how effective things had been from my last cycle as my final week landed during my menstrual cycle, so my weight and measurements were inflated. Turns out, I was more successful than I thought; my BF was around 30% at the start of last cycle and by the end it was down to 28.3%. I am going to track my measurements more carefully this cycle, so to start here are my current measurements.

Neck: 12"
Chest: 32"
Right Bicep: 11.2"
Left Bicep: 11.2"
Right Forearm: 9.5"
Left Forearm: 9.5"
Waist: 25.5"
Hips (widest point): 39.75"
Hips (true hips): 37"
Right Thigh: 24.4"
Left Thigh: 24.4"



Today's Session: Accessory Work
Sunday
31-Dec

Pull-Ups
Weight: BW
Reps: 3, 3, 3, 2, 1, 1, 1, 1, 1
AMRAP within 7 minutes; Total reps, 16

Overhead Barbell Tricep Extensions
Weight: 45, 45, 45, 45
Reps: 9, 9, 8, 8

Thumbs Down Lateral Raises
Weight: 15, 15, 15
Reps: 6, 6, 6

Dumbbell Curls
Weight: 15, 15, 15, 15
Reps: 8, 8, 8, 8

Chest Supported Dumbbell Row
Weight: 15, 15, 15
Reps: 8, 8, 8

Comments: Switched out some of my accessories for Sunday and added a few new ones.

[DoubleBreastedAmazon]

Today's Session
Monday
1-Jan
BW: 138.6

High Bar Squats
Weight: 170, 175, 175
Reps: 8, 8, 8
RPE: 7.5, 7.5, 7.5
Total Tonnage: 4160

Overhead Press
Weight: 95, 80, 80, 80
Reps: 1, 7, 8, 8
RPE: 8.5, 7.5, 8, 8
Total Tonnage: 1935

Low Bar Good Morning
Weight: 110, 110, 110
Reps: 6, 6, 6
RPE: 7.5, 8, 8
Total Tonnage: 1980

Close Grip Bench Press
Weight: 105, 105, 105
Reps: 8, 8, 8
RPE: 7.5, 7.5, 7.5
Total Tonnage: 2520

Comments: Trained at home today, since the rec center was closed. Training at home is always a bit difficult for me; my strength is generally lower in the home environment. So while I would have preferred to keep the RPEs below during an intro week, today training at home I allowed them to get a bit higher. I also had a bit of a headache and was feeling sleepy. Nevertheless, the session went well.

[damufunman]

Curious why you prefer training at the CCRB.

[DoubleBreastedAmazon]

Curious why you prefer training at the CCRB.

A few reasons. 1. I prefer to train after work, so it better suits my schedule to train on campus. 2. I like being in public with bright lights. It helps me move through the session faster and it also seems to give me a slight strength boost (suspect is adrenalin related). You at UM?

[DoubleBreastedAmazon]

Today's Session: Accessory Work
Tuesday
2-Jan

Dumbbell Hammer Curls
Weight: 15, 15, 15
Reps: 8, 8, 8

2 Arm Dumbbell Row
Weight: 15, 15, 15
Reps: 8, 8, 8

Incline Dumbbell Bench Press
Weight: 15, 20, 20
Reps: 9, 8, 8

Comments: Nothing special to note.

[damufunman]

Curious why you prefer training at the CCRB.

A few reasons. 1. I prefer to train after work, so it better suits my schedule to train on campus. 2. I like being in public with bright lights. It helps me move through the session faster and it also seems to give me a slight strength boost (suspect is adrenalin related).

Gotcha. I feel you with the light, my basement is a tad dark, but really only an issue in the summer when I'm out in the light more.

You at UM?

Was there for grad school 2010-12 before I started lifting.

[DoubleBreastedAmazon]

Yesterday's Session:
Wednesday
3-Jan
BW:140.5

Conventional Deadlifts
Weight: 295, 245, 245, 245
Reps: 1, 8, 8, 8
RPE: 8.5, 7.5, 7.5, 7.5
Total tonnage: 6175

TnG Bench
Weight: 120, 115, 115, 115,
Reps: 1, 8, 8, 8
RPE: 8.5, 7.8, 7.5, 8
Total tonnage: 1960

Upright Barbell Row
Weight: 45, 45, 45
Reps: 8, 8, 8
RPE: 8, 8, 8
Total tonnage: 720

Leg Press
Weight: 155, 175, 195, 195,
Reps: 8, 8, 8, 8
RPE: 6, 6.5, 7, 7

Upright Barbell Row
Weight: 45, 45, 45
Reps: 8, 8, 8

Seated Leg Curls
Weight: 20, 45, 45
Reps: 9, 8, 8

Comments: This session went well. I have not pulled conventional DL or done standard grip flat bench in a few months, so I was not sure what to expect. I was happily surprised with how quickly my opening DL single felt. On the other hand, I was having some issues with my grip; my thumbs felt pretty sore throughout the worksets. I have never had this issue before, so I don't know what to make of it. Bench was strange - the opening single was way harder than expected, but my worksets (only 5# less) were totally manageable for sets of 8. For this cycle I have added a number of new assistance movements. I'm doing upright rows to hit my upper back, in particular my rhobmoids. My shoulder left is pretty much better from the original injury. The joint feels stabalized, but I want to ensure it remains so and to do that I am trying to balance my pec to back ratio of development. Ironically, doing these rows caused some weird muscular discomfort on my right side which is slowly going away, but was pretty uncomfortable last night. Regarding machines, leg press might not work out, because the one's they have at the rec center don't allow you to adjust the distance from the 'platform', so my range of motion is limited. I will either substitute these with hack squats or see if they have another type of leg press machine in a different room. For ham curls, I had planned to do lying curls, but the machine was out of order. Hopefully it will be back in commission next week. Anyhow, that is long enough of a megillah for a single intro week session.



Today's Session: Accessory Work
Thursday
4-Jan

Chin Ups
Weight BW
Reps: 6, 4, 4, 3, 2, 2, 2
*AMRAP within 7 minutes: Total sets, 23*

Assisted Dips
Weight: -55, -55, -55
Reps: 8, 8, 8

Incline Dumbbell Bench Press
Weight: 20, 25
Reps: 10, 8

Standing Dumbbell Shoulder Press
Weight: 20, 20, 20
Reps: 8, 8, 8

Comments: Nothing of note to report.

[Shane]

I like the way you violently assault the bar when doing OHPs. Barbells are not know for their emotional range, but I can sense its fear. I would try it but I'm a bit unco and would probably lose some teeth or jaw integrity.

[DoubleBreastedAmazon]

I like the way you violently assault the bar when doing OHPs. Barbells are not know for their emotional range, but I can sense its fear. I would try it but I'm a bit unco and would probably lose some teeth or jaw integrity.

Haha! Thanks! Yeah I guess my attack is pretty aggressive. It helps me get into the right head space....

[DoubleBreastedAmazon]

Yesterday's Session:
Saturday
6-Jan
BW: 141.2 (Ovulating)

Low Bar Squat
Weight: 265, 210, 210, 210
Reps: 1, 9, 9, 9
RPE: 9?, 8.5, 8, 8.5
Total tonnage: 5935

Wide Grip Bench Press
Weight: 110, 110, 110
Reps: 8, 8, 8
RPE: 8, 8, 8
Total tonnage: 2640

Stiff Legged Deadlift
Weight: 215, 215, 215
Reps: 6, 6, 6
RPE: 8, 8, 8
Total tonnage: 3870

Underhanded Bent-Over Barbell Row
Weight: 85, 85, 85
Reps: 6, 7, 8
RPE: 7.5, 7.5, 7.5
Total tonnage: 1785

Comments: I have not been sleeping well lately, but finally got a good night's rest Friday. The session went well, though my work capacity on squats was down. Jumped 5#s on bench since I left my microplates at home. I was easily able to handle the jump. I may a try 5# again this coming week. My bent rows are very upright. Not sure why I didn't catch this in the session. I was definitely engaging the right muscles in the back, but should be more bent over.




Today's Session: Accessory Work
Sunday
7-Jan

Pull-Ups
Weight: BW
Reps: 4, 4, 3, 3, 3, 3, 2, 1
AMRAP within 7 minutes; Total reps, 23

Overhead Barbell Tricep Extensions
Weight: 45, 45, 45, 45
Reps: 9, 9, 8, 8

Chest Supported Dumbbell Row
Weight: 20, 20, 20
Reps: 8, 8, 8

Dumbbell Curls
Weight: 15, 15, 15
Reps: 9, 9, 9

Thumbs Down Lateral Raises
Weight: 15, 15, 15
Reps: 6, 7, 8

Comments: Back to shitty sleeping, yay! I cut out caffeine altogether today, so hopefully I can sleep though tonight. Fuck! I just want to have a day where I don't feel like a fucking zombie.....

[DoubleBreastedAmazon]

Yesterday's Session
Monday
9-Jan
BW: forgot to record

High Bar Squats
Weight: 180, 180, 180
Reps: 9, 9, 9
RPE: 8, 8.5, 8
Total Tonnage: 4860

Overhead Press
Weight: 97.5, 82.5, 82.5, 82.5
Reps: 1, 8, 8, 8
RPE: 8, 8, 8.5, 8
Total Tonnage: 2077.5

Lying Leg Curls
Weight: 40, 45, 50,
Reps: 8, 10, 10,

Close Grip Bench Press
Weight: 107.5, 108.75, 108.75
Reps: 8, 9, 9
RPE: 8, 8, 8.5
Total Tonnage: 2817.5

Comments: Session went well. Wasn't sure what to expect going in as I had been on my feet all day. My high bars are finally looking more high bar-esque. It has been a struggle for me to get the form right on these. OHP was mixed. Single moved quickly and felt 'light', but my worksets were more difficult than I had anticipated. I had scheduled 3 sets of 9, but held them ay 8, so as not to overshoot my RPEs. The lying leg curl machine was fixed this week, so I got to try these out. I really dig them! Fun ham isolation movement. Close grip bench felt great. I had scheduled a 2.5# increase over last week, but since my first set went well, I thought i'd bump it up 5#. Unfortunately, I only changed the weights on the one side - yes, I am that absent minded - so I ended up with the strange weight of 108.75# for my final 2 sets. Overall yesterday's session was a win. Sleep is getting better, but still having some weird issues with my stomach.



Today's Session: Accessory Work
Tuesday
8-Jan

Incline Dumbbell Bench Press
Weight: 20, 20, 20
Reps: 12, 12, 12

2 Arm Dumbbell Row
Weight: 20, 20, 20
Reps: 10, 10, 10

Dumbbell Hammer Curls
Weight: 15, 15, 15
Reps: 10, 10, 10

Dumbbell Rear Lateral Raises
Weight: 10, 10, 10
Reps: 10, 10, 10


Comments: I dropped the weight on rear lateral raises this week, because I wanted to ensure that my arms were straight. To accommodate this form correction a weight reduction was necessary. Think I sorted out the correct form this session. (I just realized I forgot to record last weeks rear lateral raises...oh well.)