You really are a beast and it throws me for a loop everytime you log your squats cause there in KG and the rest is in lbs.

Lol sometimes wish they were in pounds...

OHP
2x15x45
1x12x65
1x10x85
1x8x115
1x5x135
1x2x155
1x5x135
Had to rush through these. But all felt good. No pain or grinding.
Curlz
1x15x45
1x10x65
1x8x85
3x6x125

I see a lot of big weights being hoisted here. I mean curlz 3x6x125?? WTF?!! Nice work Arnold.

But where is the quest to 10%? Where are the details? Diet? Cardio? etc etc.

Loco, you're right. Actually thinking exactly that before you wrote it. I need to start to get my act together and log both food and cardio. Right now I'm not doing any cardio. Although I am working on increasing my volume and reducing rest periods. Did that today and was definitely turning the training session into an anaerobic experience that had me making sure I knew where the empty mop bucket was located just in case.


Squat/Bench Day

Video taped some of the sets to see where I am for depth. My hips were definitely lower than my knees but some reps still looked parallel. Not sure if I need to be as concerned as I am. I know my coach wasn't.

1x8x70 ATG
1x6x120 ATG
1x5x160 ATG
1x5x180 Deep
1x4x200 Parallel to below parallel
1x2x210 Just gassing bad at this point.
30 sets 4,200kilos/9,240lbs


1x8x135
1x6x185
1x5x225
1x4x255 Gassing
1x3x255 Easier

Tweaked my elbow and inflamed it so range of motion at 90 degrees equaled ****. Could not quite get my chin over the bar because of it. Bench not affected much because I use a wide grip.

Upper Body
Sup Chins
1x8+BW
1x6+30
2x5+50
1x5+40

Flat Bench
1x10x135
1x8x185
1x8x225
2x6x245


Push Press (kilos)
2x5x40
1x5x50
1x5x60
1x5x50

All light. Elbow hurting on descent.

Iced elbow...

DL Day ~4" Deficit
2x5x135
1x5x225
1x3x315
1x3x365
1x3x405
1x3x455
1x3x495
1x2/3x495 Gassed on third rep
2x3x465



Pretty easy up to 495 then hard. Sick as hell didn't help.

Sick and hating it.

OHP
2x15x45
1x10x65
1x8x85
1x6x115
1x6x135
3x5x155

Sick as hell and loving that it was squat day. Also, tweaked my knee benching FFS and had to deal with that when squatting.

Squat
1x8x70
1x6x120
1x5x160
1x4x180
2x2x200

Incl BP
1x8x135
1x6x185
1x5x225
2x4x255

My right knee is pretty jacked. Basically feeling and acting like a meniscus tear. I know when I did it. It was about a year ago backing into bed with a plate of food planted my foot and sat back on my leg twisting my knee in the process. I think I've been aggravating it by doing ATG squats. Definitely screwed with my last workout on Tuesday.

Have had one in my left knee for years from folding that leg over when I was climbing up into a piece of equipment. But, that one hardly ever bothers me.

I can still squat just below parallel but definitely puts some fear into the descent. Can not go any deeper though without it feeling like it's going to explode.

Pretty common injury for older athletes. Going to slam motrin for two weeks and then go to DR if it is not better. Will post TR if goes to surgery.

Upper Body
Sup Chin Ups
1x8+BW
1x6+30
1x5+50
2x4+65

Flat BP
1x8x135
1x8x185
1x8x225
1x7x245
1x6x245 Last two sets were 6-8

Push Press (kilos)
1x5x40
1x5x50
1x5x55
2x5x60
Pretty easy even though done after the Chins and BP.

DL DAY-Triples

Worked out at home and had to make a block to use as a deficit platform. Made it higher than I should have and it was brutal.





Started to kind of puss out at 455 so I redid that set and finished out at 475 which was pretty difficult off the floor. Cannot believe how much harder it was at 5" than 4".

Decided to make Sunday OHP day for a while...threw in some chins...

1x15x45
1x12x65
1x10x85
1x8x115
1x6x135
1x4x155
3x2x165

Chins
3x10+BW

Right knee still not good but worked on adjusting my stance to try and make it work. Was able to get it where the knee would not fail or hurt and I could get to just below parallel.

Sucks to squat and not know if your knee is going to work or not. Seriously screws with your confidence. Planning on giving it another week and see if it calms down. If not, probably have to bite the bullet and go the surgery route.

Squat
1x8x70
1x6x120
1x5x150
1x5x170
2x5x180

Incl BP
1x8x135
1x6x185
1x5x225
2x5x245


New programming started today. Going to look something like this.
Tuesdays-Squats and Bench
Week 1 5s
Week 2 Singles @90%
Week 3 Triples
Week 4 1 Rep max

Thursdays-Chins and Bench
Week 1 6s
Week 2 Doubles
Week 3 4
Week 4 Doubles

Saturday-DL
Week 1 5s regular
Week 2 Triple Deficit
Week 3 Singles @90% Week 6 1 RM
Week 4 Deficit Singles

Sunday
OHP Linear Progression
Other Upper body

I'm traveling this weekend and in Scituate MA about a half hour from where I grew up. Got to go to a friend's gym which was pretty decent. Saw some nice GGOs...and deadlifted.

DL
2x5x135
1x5x225
1x5x315 All above double overhand no belt
1x5x365 mixed grip no belt
1x5x405 mixed grip belt remainder
1x5x465
1x5x495 Not terribly hard
1x5x465 Crushingly hard...

Knee was not swollen today. Relieved. Still going to have to deal with it eventually but glad it didnt jam me up today.

Squat Day Singles at 90%
1x6x70
1x5x120
1x4x150
1x3x170
1x2x190
1x1x200
2x1x210 Felt heavy

INC BP
1x6x135
1x5x185
1x4x225
1x3x245
1x2x255
1x1x265
1x1x275

DL Day 90% Singles

2x5x135
1x5x225
1x5x315
1x3x365
1x2x405
1x1x465
1x1x495
1x1x505
2x1x515
2x1x465

This is supposed to be a "deload" day. After last week's 5x5 I definitely think it is. Next week is triples from a deficit and the week after will be 1rm.