Chris - 3/30

Squats:
Warmup: 45x5, 135x5, 165x4, 195x3, 225x2
255x5
255x5
255x5
No comment.

Bench Press:
Warmup: 45x5, 75x5, 95x4, 115x3, 135x2
147.5x5
147.5x5
150x5
Somehow I missed the fact that I hadn't loaded the bar evenly for the first two sets. No wonder one side was shooting up so fast.

Deadlift:
Warmup: 135x5, 185x4, 225x3, 265x2
315x5
No comment.

Dips:
Warmup: BWx4,+25x3
+45x4
+45x5
No comment.

Getting back into the swing of things.

Chris - 2/20

While I'm definitely recovering, I still feel like I stuck my nose into a jar of mustard and inhaled sharply.

Squat:
45x5
135x5
180x4
215x3
250x5
250x5

Military Press:
45x5
65x5
80x5
95x5
95x5

Bent-Over Rows:
45x5
85x5
105x5
125x5
145x5
145x5

Chinups:
BWx10
BWx10

I think I'll be ready to lift heavy things again on Tuesday.

Chris - 2/18

Sick. Took it easy.

Squats:
45x5
135x5
165x5
195x5
225x5

Bench Press:
45x5
80x5
100x5
120x5
140x5

Deadlift:
135x5
185x5
225x5
265x4
300x3

Dips:
BWx8
BWx10

My heavy lifts will return when my health does the same. I needed to move some kind of weight, though.

Gordon: 9/15

Light day, weight 175:

Squat: 3x4@225 (medium)
Press: 3x5@145 (slow)
Deadlift, sumo: 3x3@335 (slow) ->changed stance, 4x5@225 (medium)

Nate watched my sumo deadlifts and suggested a much wider stance, pulling the bar right against my shins, and keeping knees OUT for setting up. I tried doing that and pulled some light weights and it feels much better. The bar has such a shorter distance to travel compared to my conventional deads that it almost feels like I'm not even doing the bottom stroke of the movement. Will play with this new stance and see if I can improve my deads.

Gordon: 8/20 - Light day

Light day for recovery:

Squat: 2x5@225 (medium)
Press: 3x5@150 (medium slow)
Pull up: 6,8,8,8@bw

Legs/hip were very sore today, probably from the squats last session. Even 225 felt heavy today for squats. Presses and pull ups felt ok today though. After consulting with Danny, I think I'll add more horizontal pulling (bb rows, seated rows) somewhere, since right now I don't do anything for back other than deads and pull ups.

Veronica: Aug 13 - light upper and cardio

I finally made it to be non-sedentary yesterday! This is a "scheduling challenge" week until next Tuesday. Boo. I tried cloning myself so I could have a good workout, but science skills were not good enough... so I settled for 15 minutes at the Z and some midnight cardio.

15 minutes at the Z
pushups - 8x2
dips from bench - 16x3
bent over row - 40x10, 50x10, 60x10
half pull-up from smith machine - 8x2
pulldown - 50x12, then had to leave before finishing exercise.
____(Next time, I will save things like pushups and dips for home when in a rush.)

midnight cardio
green building - 3x - 5:00, 6:14, watch said 11:34 for the 3rd one, but I think that's not right.
____(First try ever ... and new admiration for Shanker and Andre for less than 3:00 times.)
track - 2 miles: 2400m medium/slow and 800m fast
0.5 to 1 miles other running

My upper legs were pretty sore, until I tried ice and a hot shower and that worked like a charm!

I will aim for early morning gym times for the next few days...

Gordon: 8/6 - Light day

Low volume, low intensity day.

Squat: 5@185; 5@225 (fast)
Bench: 5,3,3@175 (medium) need to keep arch between reps
Pull ups: 10@bw; 2x5@bw+15 (slow)

Left knee was hurting after 5x5 squats 2 days ago, but somehow the light squats today helped and it feels much better now.

Left shoulder still a little sore after bench, I'll ice + ibuprofen it. I also tried this thing where I let my spotter take most of the weight on lift off, and I just pull the bar forward, instead of pushing most of the weight up myself. I think it helps keep my traps/shoulders on the bench at the start.