Chris is still fried - 4/24/10

Squat (unbelted):
Warmup: 45x5; 135x5; 185x4; 225x3; 265x2
310x5
310x2
310x1
...I don't get how I can do a grand total of *one* set of 310 then proceed to fail miserably across the rest of them.

Proceeded to do the rest of my workout at 90%.

Military Press:
Warmup: 45x5; 60x5; 75x5; 90x5;
100x5
100x5
100x5
The weight's not as bad if I clean the weight up then press. Hmm.

Bent-over Rows:
Warmup: 45x5; 95x5; 115x4; 135x3; 155x2
160x5
160x5
160x5
No comment.

Chinups:
+0x8
+0x8
No comment.

I'm not overtraining (I think), I haven't maxed out my Asian squat gene (or any of my other genes for that matter), so I'm inclined to think that this lack of progress is due to me forgetting to eat and sleep on a regular basis. Being an undergrad is hard.

Chris - 4/17/10

After not lifting for this entire week due to classes piling on major assignments, I was feeling pretty antsy and lazy at the same time. Therefore I decided that today I would test my squat max. Rene helped me decide how much I would jump.

Squat (no belt):
Warmup: 135x5, 180x4, 230x3
270x1
295x1
315x1 - OH BABY. THREE PLATES SUPER EASY.
335x1 - Slowed down a little near the top.
345x1 - Definite slowdown/pausing in the same spot.
355x0 - Nathan said that the bar rolled forward and I lost it from there. Failed about an inch or two out of the hole.

I definitely think this number should be a fair bit higher, but I ate and slept badly throughout the week. Maybe I'll try again in a few weeks.

Military Press:
Warmup: 45x5, 50x4, 70x3, 90x2
110x3; 110x3; 110x3; 110x4; 110x3
Eh... five reps is really difficult to nail.

Bent-over Rows:
Warmup: 45x5, 85x4, 115x3, 145x3
177x5; 177x5; 177x5
I think I'm using too much leg drive (i.e. using it, period).

Chinups:
Warmup: +0x4
+20x6; +20x6
No comment.

Pretty good. +40 PR on anything is always nice, even if it is moving from 5RM to 1RM.

Chris - 4/6/10

Squats:
Warmup: 45x5, 135x5, 180x4, 225x3, 265x2
305x5
305x5
305x5
Borrowed Shanker's belt for work sets... wow, they felt way easier. Still good morninged rep 5 on last set, I think, but I'll take it. I want to try 310 unbelted though.

Military Press:
Warmup: 45x5, 60x5, 75x5, 90x5
107x2
107x2
107x5
107x5
107x2
Renee told me to just do the reps without pausing at either bottom or top, which I have a tendency to do, which led to the 5-rep sets. The last set was an attempt to get 15+ total reps in.

Bent-Over Rows:
Warmup: 45x5, 75x5, 100x4, 125x3, 150x2
175x5
175x5
175x5
No comment.

Chinups:
BWx4
+20x6
+20x6
Felt untired enough to do these, which was a nice change.

Better than usual. This workout was yesterday and my quads are still kinda sore... so I think I did something right.

Chris - 3/23

Squats:
Warmup: 45x5, 135x5, 180x4, 225x3, 265x2
305x5
305x4
305x1
... Well this is new. I'm wondering if this is a product of me 1) finally topping out on squats (doubtful), 2) being really tired coming into the gym, or 3) both. Couldn't even unrack 305 to get the rest of my reps in, so I left it at that.

Military Press:
Warmup: 45x5, 60x5, 75x5, 90x5
100x5
100x5
100x5
No comment.

Bent-Over Rows:
Warmup: 45x5, 75x5, 100x4, 120x3, 145x2
170x5
170x5
170x5
No comment.

Chinups:
BWx8
BWx8
BWx8
No comment.

Lifting in the local YMCA. I recognized a surprising amount of faces, but I don't think they recognized me... it also seems that none of them have made any significant progress at all. Especially this one lady who talks and lifts in a >5:1 ratio. She has taken it upon herself to dispense "advice" to anyone else in the weight room, including gems like "You need to do higher reps and lower weight" and "Put your feet on the bench so you don't cheat on your reps."

:<

I was not one of the recipients of said advice, thankfully.

Next time I'm bringing music. Maybe caffeine, too.

EDIT: ~4-5 hours post workout, my stomach inverted a few times and refused to accept any sort of food. I think I've joined the sick club as well, even though I'm nowhere near you guys physically.

Chris - 3/13

Squats:
Warmup: 45x5, 135x5, 185x4, 225x3, 265x2
300x5
300x5
300x5
Last few reps on each set were grinders. Especially my very last rep. Also I need to work on "sitting back" more, apparently my knees are tracking too far forward.

Military Press:
Warmup: 45x5, 50x5, 65x5, 80x5
97x5
97x5
97x5
Shanker suggested that I keep my elbows tucked throughout the movement for as long as possible (I apparently flare them fairly early on). I'll be giving it a try for my warmups.

Bent-Over Rows:
Warmup: 45x5, 75x5, 100x4, 125x3, 150x2
170x5
170x5
170x5
No comment.

Chinups:
BWx4
+20x6
+20x6
No comment.

Pretty good, I guess? I find it hilarious that my squat has gone up 45lbs, my deadlift 30, and my bench a measly 15 from when I first started posting. Milking the Asian squatting gene for all it's worth...

Chris - 3/9

Squats:
Warmup: 45x5, 135x5, 185x4, 225x3, 260x2
295x5
295x5
300x5
Final rep of each set was pretty challenging. Hitting 300 felt pretty good, though.

Military Press:
Warmup: 45x5, 50x5, 65x5, 80x5
95x5
95x5
95x5
No comment.

Bent-Over Rows:
Warmup: 45x5, 75x5, 100x4, 120x3, 145x2
167x5
167x5
167x5
No comment.

Chinups:
BWx4
+20x5
+20x5
+20x3
No comment.

Tired tired tired.

Chris - 2/27, 3/2

2/27:
Warmup sets not listed.
Squats:
225x5
225x5
225x5

Bench:
160x5
160x4
...It was at this point I realized I wasn't quite up for lifting heavy that day.

Deadlift:
300x5

3/2:
Squats:
Warmup: 45x5, 135x5, 180x4, 215x3, 250x2
285x5
285x5
285x5
...Didn't think that I would actually make it.

Military Press:
Warmup: 45x5, 60x4, 75x3, 90x2
107x5
107x4
107x3
107x2
Last set was an attempt to at least get 15 total reps... Looks like I'm in for a reset.

Bent-Over Rows:
Warmup: 45x5, 85x5, 105x4, 125x3, 145x2
165x5
165x4
165x5
I pulled a little funny on the second set and missed touching the bar to my body.

Chinups:
BWx4
+20x6
+20x4
I think I was fatigued.

I started spacing pretty hard after squats. At least sickness isn't an issue anymore.

Chris - 2/16

Squats:
Warmup: 45x5, 135x5, 175x4, 215x3, 250x2
282x5
282x5
282x5
2lb jump due to paranoia more than anything else... bar speed was slow on 280 and it was slow this time around, too. 285 next time.

Military Press:
Warmup: 45x5, 60x4, 75x3, 90x2
107x5
107x4
107x4
107x2
Strike 2. Resetting if I don't get it Saturday. At least I got my reps.

Bent-over Rows:
Warmup: 45x5, 80x5, 100x4, 120x3, 140x2
162x5
162x5
162x5
No comment.

Chinups:
Warmup: I pondered the meaning of life. Also drained my water bottle.
+20x6
+20x6
Looks like I'm finally slowing down on these... no worries, I'll go for 7+ next time.

Tired, tired, tired. Lifting seems to wipe me out harder than usual these days. Also there is a distinct chance I might be coming down with something but I think I'm being paranoid (again).

Chris - 2/11

Squats:
Warmup: 45x5, 135x5, 175x4, 215x3, 245x2
280x5
280x5
280x5
I'll be feeling these tomorrow.

Military Press:
Warmup: 45x5, 60x4, 75x3, 90x2
107x5
107x3
107x5
Trying again on Tuesday.

Bent-over Rows:
Warmup: 45x5, 80x5, 100x4, 120x3, 140x2
160x5
160x5
160x5
No comment.

Chinups:
Warmup: I was pretty tired by this point, so I just sat around.
+15x7
+15x7
No comment.

Squats wiped me out harder than usual, but that's how training goes I guess.

Chris - 2/6

Squats:
Warmup: 45x5, 135x5, 170x4, 205x3, 240x2
275x5
275x5
275x5
Still super heavy, but I think I did these right this time around.

Military Press:
Warmup: 45x5, 60x4, 75x3, 90x2
105x5
105x5
105x5
Almost thought I wouldn't make it on rep 5 of third set.

Bent-over Rows:
Warmup: 45x5, 75x5, 95x4, 115x3, 135x2
157x5
157x5
157x5
No comment.

Chinups:
Warmup: Clipping the 10 on the belt
+10x7
+10x7
No comment.

Everything felt pretty heavy... Decent workout though.

Chris - 2/2

Squats:
Warmup: 45x5, 135x5, 165x4, 200x3, 235x2
275x5
275x5
275x5
Forgot to scale warmups by a WHOLE FIVE POUNDS. These felt super heavy. I almost felt wiped out after set 1. Definitely some good-morninged ones here and there. Also probably didn't hit depth on every rep of the last set as it wasn't quite as soul-crushing as sets 1-2.

Military Press:
Warmup: 45x5, 60x4, 75x3, 90x2
105x4
105x5
105x3
105x3
Fail. Probably due to a lack of adequate rest time in between sets. I'll try this one again.

Bent-over Rows:
Warmup: 45x5, 75x5, 95x4, 115x3, 135x2
155x5
155x5
155x5
No comment.

Chinups:
Warmup: Getting the weight belt on
+5x7
+5x7
Everyone's gotta start somewhere.

Family visiting made me rush this workout (less rest across the board), so it's probably why squats and press felt ridiculously heavy this time around. I'll see if that's true on Saturday, though.

Chris - 1/28

Squats:
Warmup: 45x5, 135x5, 165x4, 200x3, 235x2
270x5
270x5
270x5
I make funny faces when I squat.

Military Press:
Warmup: 45x5, 55x4, 70x3, 85x2
102x5
102x5
102x5
I think I'll just jump by 2 or 3 lbs from now on instead of trying for 5.

Rows:
Warmup: 45x5, 70x5, 90x4, 110x3, 130x2
150x5
150x5
150x5
No comment.

Chinups:
Warmup: Looking at the guy curling the bar. In the squat rack.
BWx9
BWx9
WTF? I think I'll start adding weight now.

Hang Power Cleans, Power Cleans
55x? (some, maybe 4x3)
91x? (maybe 5x3)
More practice. Not really keeping count.

Progress is progress.

Chris - 1/23

Squats
Warmup: 45x5, 125x5, 160x4, 195x3, 230x2
265x5
265x5
265x5

Ow. Damn near failed that last rep. I think. My eyes were almost closed, so I couldn't really tell how I was moving.

Military/Overhead/Whatthehelldoyoucallthis Press
Warmup: 45x5, 55x4, 70x3, 85x2
100x5
100x5
100x5

feels good man

Bentover Rows
Warmup: 45x5, 65x5, 85x4, 105x3, 125x2
145x5
145x5
145x5

No comment.

Chinups
Warmup: Monkeying up to the top of the rack to set the grips.
BWx5
BWx7
BWx5

Extra set because why not. Also because I did the first set too early while I was still tired from rows, and consequently failed earlier than I was used to.

Hang Power Cleans
55xlots
88xsome
Power Cleans
55xlots
88xfew

I wasn't really counting...

Good session overall.