Chris - 8/24

TM - Volume

Squat (belted):
Warmup: 45x5; 95x5; 135x4; 185x3; 225x2; 265x1
300x5; 300x5; 300x5; 300x5; 300x5
Felt kinda tough.

Bench Press:
Warmup: 45x5; 45x5; 70x5; 95x4; 95x4; 120x3; 135x2; 150x1
165x5; 165x5; 165x5; 165x5; 165x4; 165x1
Here we go again. I did the final rep immediately after reracking the bar from the pins.

Bent-over Rows:
Warmup: 45x5; 75x5; 105x4; 135x3; 150x2
165x8; 165x8; 165x8
Volume rows are terrible things.

Power Clean:
135x1; 135x1; 135x1; 155x1; 155x1
Just testing my technique. These were pretty easy but I was getting tired at this point.

Ab rollers (from knees):
18; 18; 18
No comment.

I think my bench weakness comes from inconsistencies in my setup, but I think I'm getting close to the point where I can set up for it as naturally as I can my squat. Just plugging away...

Chris - 8/17

TM - Volume

Squat (belted):
Warmup: 45x5; 95x5; 135x4; 185x3; 225x2; 255x1; 275x1
297.5x5; 297.5x5; 297.5x5; 297.5x5; 297.5x5
Felt like I was going to explode after every set, but... easy enough.

Bench Press:
Warmup: 45x5; 75x5; 105x4; 125x3; 145x2
162.5x5; 162.5x5; 162.5x5; 162.5x5; 162.5x5
FINALLY. Pinkies barely touched inner edges of the ring.

Bent-over Rows:
Warmup: 45x5; 95x5; 125x4; 145x3; 165x2
182.5xLOL
Shanker called me out on bad form, which was probably very deserved.
162.5x8; 162.5x8
Working my way up from here.

Ab rollers (from knees):
17; 17; 17
No comment.

I'm really tired.

Chris - 8/10

TM - Volume

Squat (belted):
Warmup: 45x5; 95x5; 135x4; 185x3; 225x2; 255x1; 275x1
295x5; 295x5; 295x5; 295x5; 295x5
Used Frank's belt for work sets. Easy enough.

Bench Press:
Warmup: 45x5; 75x5; 105x4; 135x3
162x5; 162x5; 162x5; 162x5; 162x4; 162x1
SAME. EXACT. THING.

Bent-over Rows:
Warmup: 45x5; 95x5; 125x4; 155x3
180x8; 180x8; 180x8
These WERE as grueling as I expected.

Ab rollers (from knees):
16; 16; 16
No comment.

I suppose I should see how I do on intensity day before deciding to cut back on volume.

Chris - 8/3

TM - Volume (not deload)

Squat (BELTED):
Warmup: 45x5; 95x5; 135x4; 185x3; 225x2; 250x1; 275x1
292x5; 292x5; 292x5; 292x5; 292x5
Belt went on for work sets. These were easy, though Shanker noted that the belt made me throw my body forward a little bit, which caused me to cut my squat off at parallel instead of the usual near-ATG depth I hit.

Bench Press:
Warmup: 45x5; 75x5; 105x4; 135x3
162x5; 162x5; 162x5; 162x5; 162x4; 162x1
Gassed on the last set of 5. Spent too long under the bar, which is how I failed 345x3 squat the first time. Reracked 162 and did an easy single about 30-45 seconds post-failure.

Bent-over Rows:
Warmup: 45x5; 55x5; 85x4; 115x3; 145x2
177x8; 177x8; 177x8
Hard, but not as grueling as I expected.

Ab rollers (from knees):
15; 15; 15
No comment.

Bench failure is slightly disheartening, but the fact that I can get it for almost 5 sets of 5 is a huge victory when 3x5 was a monumental challenge a while back.

Chris - 7/20

TM - Volume

Squat (unbelted):
Warmup - 45x5; 95x5; 135x4; 185x3; 225x2; 260x1
290x5; 290x5; 290x5; 290x5; 290x5
Twinge on rep 4-5 in the latter sets. Not enough to worry, I think. Foamrolled in between sets.

Bench Press:
Warmup - 45x5; 60x5; 85x4; 110x3; 135x2
160x5; 160x5; 160x5; 160x5; 160x5
Touch and go. Last set was messy beyond all belief.

Bent-over Rows:
Warmup - 45x5; 55x5; 85x4; 115x3, 145x2
175x8; 175x8; 175x8
Grueling.

Ab Roller (from knees):
14; 14; 14

Chugging along. Shanker, I'll get a belt when CSAIL finally pays me. Also I spent almost three hours doing this. Probably need to cut down the rest periods.

Also, my twinge likes to switch sides from week to week so I don't know if it's an injury waiting to happen or just a slight imbalance causing uneven loading on my lower back. Hopefully the latter, but they shouldn't be there in the first place.

Chris - 7/13

TM - Volume / ME Foamrolling (hi Nate)

Squat (unbelted):
Warmup - 45x5; 95x5; 135x4; 185x3; 225x2; 255x1
287x5; 287x5; 287x5; 287x5; 287x5
The twinge is back, but very subdued (only manifested during rep 4-5 of last two sets). I think I just need to keep concentrating on form.

Bench Press:
Warmup - 45x5; 75x5; 95x4; 115x3; 135x2
155x5; 155x5; 155x5; 155x5; 155x5
Touch and go.

Bent-over Rows:
Warmup - 45x5; 70x5; 100x4; 130x3, 155x2
182x8; 182x8; 182x8
I screwed up and forgot I was supposed to do 172. Um. My form on these was less than desirable so I'm stepping down to 175 or thereabouts next time. You know, something manageable.

Ab Roller (from knees):
12; 12; 12

Foamrolling (hi again Nate):
Black foam roller x {IT band, hamstrings, back, traps, quads} x lots

Gah I'm tired.

Chris - 7/6

TM - Volume
Squat (unbelted):
Warmup - 45x5; 95x5; 135x4; 185x3; 225x2; 255x1
285x5; 285x5; 285x5; 285x5; 285x5
Hm. I felt a twinge on the left side of my lower back that didn't actually affect my ability to do the lifts, but just kinda nagged me nonetheless.

Bench Press:
Warmup - 45x5; 70x5; 90x4; 110x3; 130x2
150x5; 150x5; 150x5; 150x5; 150x5
Touch and go.

Bent-over Rows:
Warmup - 45x5; 80x5; 110x4; 140x3
170x8; 170x8; 170x8
Kinda grueling.

Ab Roller (from knees):
10; 10; 10

Rolled the shit out of everything and bought some tennis balls for additional soft tissue work. I'll evaluate my ability to go heavy on Saturday after recovery day.

Chris - 6/29

TM - Volume
Squat (unbelted):
Warmup - 45x5; 95x5; 135x4; 185x3; 225x2
282x5; 282x5; 282x5; 282x5; 282x5
Sweating like a dog by set 4.

Bench Press:
Warmup - 45x5; 55x5; 85x4; 115x3
145x5; 145x5; 145x5; 145x5; 145x5
Briefly paused reps.

Bent-over Rows:
Warmup - 45x5; 80x5; 110x4; 140x3
167x8; 167x8; 167x8
No comment.

Power Cleans:
135x(1-3)x(I forgot)

Ab Roller (from knees):
10; 10; 10

All in all, I'm pretty wiped... power cleans were strictly for practice :P

Chris - 6/22

TM - Volume
Squat (unbelted):
Warmup - 45x5; 95x5; 135x4; 185x3; 235x2
280x5; 280x5; 280x5; 280x5; 280x5
Oh, no wonder these felt a touch harder... was supposed to do 275. Oh well.

Bench Press:
Warmup - 45x5; 65x5; 90x4; 115x3
142x5; 142x5; 142x5; 142x5; 142x5
Briefly paused reps.

Bent-over Rows:
Warmup - 45x5; 75x5; 105x4; 135x3
165x8; 165x8; 165x8
No comment.

Ab Roller (from knees):
10; 10; 10

Excuse me while I curl up in a corner and sleep.

Chris - 6/10 - 6/15

6/10:
TM - Recovery
Squat (unbelted):
200x5; 200x5

Military Press:
85x3; 85x3; 85x3

Pullups:
+0x9; +0x9; +0x9

6/12:
Spent intensity day on a mountain in New Hampshire due to impromptu camping trip. Yeah.

6/15:
TM - Volume
Squat (unbelted):
Warmup - 45x5; 95x5; 135x4; 185x3; 225x2
270x5; 270x5; 270x5; 270x5; 270x5
Getting used to volume is fun! Especially when it's 80 degrees and you can't get a decent point of reference for squats.

Bench Press:
Warmup - 45x5; 65x5; 90x4; 115x3
140x5; 140x5; 140x5; 140x5; 140x5
Briefly paused reps (a bit, so more than touch and go, but not enough to be called a "paused" bench) on last two sets.

Bent-over Rows:
Warmup - 45x5; 70x5; 100x4; 130x3
160x8; 160x8; 160x8
No comment.

Ab Roller (from knees):
8; 8; 8

Pretty easy, but that's to be expected.

Chris - 6/8

TM-Volume

Squat (unbelted):
Warmup: 45x5; 95x5; 135x4; 185x3; 225x2
265x5; 265x5; 265x5; 265x5; 265x5
Fairly easy, as they should be. 90% of 315 (my last known 3x5) = 283.5 and take off roughly 20 pounds so I start making progress at week 4ish.

Bench:
Warmup: 45x5; 75x5; 95x5; 115x5
135x5; 135x5; 135x5; 135x5; 135x5
I should pause these.

Rows:
Warmup: 45x5; 65x5; 95x5; 125x5
155x8; 155x8; 155x8

Ab roller (from knees):
5; 6; 6

Popped some one legged squats somewhere in there as well.

All in all, pretty doable, but it was relatively strenuous for what was supposed to be "light." This is gonna be fun.

Chris - 6/3

DELOAD WHEEE

Squat (unbelted):
Warmup: 45x5; 95x5; 135x5; 175x4; 215x3
240x5
280x5
320x5
Oof. Doable, though.

Military Press:
Warmup: 45x5; 50x5; 65x4
72x5
92x5
112x5
Doable.

Bent-over Rows:
Warmup: 45x5; 65x5; 95x5
125x5
157x5
187x5
No comment.

Pullups:
+0x8
+0x8
No comment.

Part one of my goodbye to SS.

I think the various flavors of SS (Rank novice, advanced novice, etc) are pretty aggressive, more so than I can handle at the moment; I've certainly been trying to bump up the weights and make the lifts, but they're just not happening. So I think my best option is Texas Method, and to see where routine weekly advancement takes me.

A plan will come with my next post or perhaps edited into this one, depending on when I get around to reading the relevant bit of Practical Programming.

Chris - 5/29

Squat (unbelted):
Warmup: 45x5; 95x5; 135x5; 160x5; 200x4; 240x3
280x5; 280x5; 280x5
Pseudo-heavy, as I wasn't very awake coming into the gym.

Military Press:
Warmup: 45x5; 50x5; 70x4; 90x3
110x5; 110x3; 110x5
Cleaned weight on first rep before pressing.

Bent-Over Rows:
Warmup: 45x5; 65x5; 95x5; 125x4; 155x3
185x5; 185x5; 185x5
No comment.

Pullups:
+0x8; +0x8
No comment.

Chris - 5/23 and 5/26

5/23:
Squat:
255x5; 275x5; 275x5
Felt way harder than they should have.

Bench:
135x5; 140x5; 145x5
No comment.

Deadlift:
335x5
Felt way harder than it should have.

Dips:
+0x10; +0x10
No comment.


5/26:
Felt terrible before I even touched the weight. Screwed around.

Front Squat because I haven't done these ever:
45x5; 95x5; 135x5; 155x5; 175x3
Lower back started feeling VERY iffy.

Back Squat:
225x3; 225x3; 225x3
No comment.

Military Press:
Warmup: 45x5; 50x5; 70x5;
90x5; 100x5; 100x5
Felt absurdly difficult...

Bent-Over Rows:
Warmup: 45x5; 95x4; 120x3; 145x2
170x5; 170x5; 170x5
No comment.

Pullups:
Warmup: +0x6
+20x5; +20x5; +20x4
No comment.

Something went very wrong after finals. I'm not quite sure what it is. Lower back is complaining a bit, but it always tends to do that after any decently heavy session. I'm tempted to take it easy for this week and then reevaluate my plan (i.e. milk Starting Strength for all it's worth).

Chris - 5/18

Squat (unbelted):
Warmup: 135x5; 185x4; 225x3
255x5; 275x5; 295x5
Felt absurdly hard.

Military Press:
Warmup: 45x5; 50x4; 70x3; 90x2
110x3; 110x3; 110x3; 110x3; 110x4
Again, felt really difficult.

Bent-over Rows:
Warmup: 45x5; 95x5; 120x4; 140x3; 160x2
182x5; 162x5; 162x5
Dropped down after realizing I wasn't quite ready to lift today.

Pullups:
+0x7; +0x6; +0x6

Pretty bad overall, but I think it should pass because I have no more finals to worry about.

Chris - 5/13

Squat (unbelted):
Warmup: 135x5; 185x4; 225x3
260x5; 260x5; 260x5
No comment.

Military Press:
Warmup: 45x5; 50x4; 70x3; 90x2
110x4; 110x5; 110x5; 110x3
-Cleaning the weight then pressing seems to be easier on me.
-Failed my first set hilariously by tipping over backwards as I pushed, bailing when I hit approximately 45 degrees of bend.

ONWARDS

Bent-over Rows:
Warmup: 45x5; 95x5; 120x4; 140x3; 160x2
180x5; 180x5; 180x5
No comment.

Pullups:
+5x5; +10x5; +15x5; +20x4; +20x4
SO WEAK

Chris - 4/27 and 5/1

4/27:
Squat (unbelted):
245x5; 245x5; 245x5

Bench Press:
Warmup: 45x5; 75x5; 95x4; 115x3; 135x2
155x5; 160x5; 165x3; 165x1
Still failing. I lose my arch very easily even across this tiny 5lb jump.

Deadlift:
Warmup: 135x5; 185x5; 235x4; 275x2; 315x1
355x2; 355x2
I almost did a 5th rep but it was rounded and I didn't lock out.

Dips:
Warmup: +0x6; +25x4
+47.5x5; +47.5x5
No comment.

Pullups:
+0x5; +0x5; +0x5; +0x5

Shanker thinks my upper back might be weak. Hmm.


5/1:
Squat (belted):
Warmup: 135x5; 185x4; 225x3; 265x2
310x5; 310x5; 310x5
I used Frank's belt. Still hard, but at least I got through it.

Military Press:
Warmup: 45x5; 70x4; 90x3
110x4; 110x4; 110x4; 110x3
Getting closer. Still not reaching 5, though.

Bent-over Rows:
Warmup: 45x5; 95x5; 125x4; 155x3
180x4; 180x5; 180x4
Retrying next time.

Pullups:
+0x8; +0x8; +0x8
My shoulder got tweaked and pullups were less painful than chinups so I did these instead.

I think it's about time I get a belt... with Frank's belt (a small), I use the 4th loosest hole, whereas with Shanker's (a medium), I'm at about the third tightest hole. I'm not sure if my waist can get smaller, but then again I'm not sure if it'll get much bigger either.

In addition, I think I've very much hit a sticking point across all of my lifts (at least, while I'm unbelted...) I wonder if I should introduce some variety in my routine.

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.