The Aria gym definitely doesn't have a squat rack and I don't recall them having barbells either. I was there in August.

Good to know. Some numbnuts on yelp claimed it had one. I wonder what could have mistaken for a squat rack.

It is possible I just didn't see it, but I don't recall seeing one.

1/25/14

DB OHP: 50x5x2, 50x7
Weighted Chins: 25x6x2
DB Goblet Squats: 80x5x2, 80x9


1/27/14

Bench Press: 192.5x5x3 (+2 from last cycle)
Kroc Rows: 90x20
HBBS: 215x5x2, 215x8

The AMRAP set for bench was tougher than I thought. I will attribute it to not having much to eat the day before and I getting a poor night's sleep. Friday will be uncharted territory at 195x5x3.

1/29/14

OHP: 122.5x5x2, 122.5x6
Weighted Chins: 25x6x2
DB Skullcrushers: 30x9, 25x11
Deadlifts: 295x6
Ab Wheel: 8x3; one second pause in the middle of each rep

2 maximum effort rounds of wall balls: 24, 19

OHP was much better today than it has been recently. I think I was in a better mindset.

The number of reps for DL was disappointing, but the fact that I could feel it in my hamstrings during the tough reps was a plus. I guess I am finally getting my ass out and lifting through the heels.

1/31/14

Bench Press: 195x5x3 (PR!)
Kroc Rows: 90x20
HBBS: 220x5x2, 220x7

I was afraid that I was going to psych myself out on the bench press since it has been so long since I have done this weight. Now that the weight is getting really heavy, I am having a tougher time pulling the bar apart while not flaring my elbows. It seems I have to do one at the other's expense.

I got a little soft on the last rep of the squat AMRAP. Need to do a better job at taking a final deep breath before taking the plunge when I get tired.

2/1/14

Skullcrushers: 70x12, 70x8
EZ Bar Curls: 80x12, 70x13
:30 Handstand holds x 2
Face Pulls: 60x15x2, 50x15
Hyperextensions: 35x15x3
RKC Planks: :40x3

Four rounds for time:
5 strict pullups
10 pushups
15 KB swings @ 24kg

9:10

2/3/14

OHP: 125x5x2, 125x6 (PR!)
Weighted Chins: 25x6, 25x5
HBBS: 225x5x2, 225x7

Thanks to POW and aura for the input on getting a weightlifting belt. I wound up getting a belt off Amazon from LiftingLarge. Through one squat session, it feels great. I'm not sure how tight it should be when lifting. Off to google...

2/5/14

Bench Press: 197.5x5x3
Kroc Rows: 90x20
Skullcrushers: 70x11, 70x8
Deadlifts: 300x7
Ab Wheel w/one second pause at extension: 9x3

I don't think I have ever benched 197.5 for reps for before, so I was a bit anxious before my working sets. I could feel my hands shake before beginning my first working set. Not much of a problem during the worksets until the last rep of the AMRAP. I got loose and unbalanced and almost missed the fifth rep. Good thing for all the tricep accessory work I have been doing to lock it out.

Still no back pain from deadlifts. Today was the first time wearing a belt while deadlifting. I feel like it reminds me to take a big, deep breath before each rep and to get tight.

2/7/14

OHP: 127.5x5x2, 127.5x6 (PR!)
Weighted Chins: 25x6x2
HBBS: 230x5x2, 230x7 (PR!)

I have been doing some more mobility exercises for my lats and chest. I think it has helped me not be so tight for OHP.

Another seven rep AMRAP for squats. I hope it never stops.

Song for today's AMRAP squats and all future ones:

Nice work on all the prs!!

Thanks! Just enjoying it while it lasts.

2/8/14

CGBP: 115x12x2
EZ Bar Curl: 80x13, 70x14
:30 Handstand holds x 2
Hyperextensions: 45x15x3
Face Pulls: 60x15x2, 50x15
RKC Plank: :40x3

10 KB Swings @ 28kg EMOM x 10 minutes

I have given up on the burpee challenge due to my last arm feeling crappy. Since then, I have been pretty lazy on my conditioning. Maybe it's all for the best. My lifts have shot up in the past couple weeks. Looking forward to PR Monday for bench and squats.

2/10/14

Bench Press: 200x4, 200x2
HBBS: 235x5x2, 235x7
Kroc Rows: 90x21

So about bench...all the bench stations were being used and there were people waiting for them. I saw that one of the squat racks was open and decided to try and bench. Big mistake. The pins, which are used to keep the barbell from slipping when putting the bar down after squats, would get in the way at the beginning. It caused me to lose my balance and I could not get in my normal rhythm. I will try again on Friday.

Another great PR squat day! I may have one more in the tank, but I felt my core was really weak after the seventh rep. I managed to leave a noticeable spit stain on the mirror after the last rep. I gotta control that better.

2/12/14

OHP: 130x5x3
Weighted Chins: 25x6, 25x5
Deadlifts: 305x8 (+1 from last month)
Alternating DB Curls: 35x15x2

OHP felt significantly tougher today than last week. I think I had the setting of the barbell too low. The first rep of each set felt bouncy once I picked up the bar and stepped back.

Chinups have been inconsistent ever since I moved up the weight for the second set. Not sure what to do about that other than complain.

Deadlifts were noooice. I am going to start taking vids of them again. I feel like my form goes into the crapper by the end. I am positive I did not keep my shoulders back on the last rep.

I think I am going to take some time off metcons. I tell myself it is because it affects gains, but I am pretty sure it is because I am lazy and don't want to do anything exhausting after AMRAP deadlifts. Of course, the bro exercises I do now don't count.

2/14/14

Bench Press: 200x4, 200x3x2
Kroc Rows: 90x21
HBBS: 240x5x3

Apart from rows, everything felt substantially heavier today. Even the warm up sets. I was hoping that I pulled a cha and lifted more weight than I thought, but alas, no. I just hope squats on Monday don't go as bad as bench did today. It's hard to believe I benched 197.5x5x3 last week. I think it is time to watch the So You Think You Can Bench series again and see where I went awry.

Yeh, I think some days things just feel a lot heavier than others. It's funny because I can usually tell during warm up sets if it's going to be one of those days.

Yeah, it really does damage to the psyche for working sets when the weight feels heavy for the warm up sets. I knew I was in for trouble when I unracked 240 each set and had to wait 10-15 seconds because I felt disoriented.

2/15/14

CGBP: 120x12x2
EZ Bar Curls: 80x14, 80x12
Face Pulls: 60x15x2, 50x12
:30 handstand holds x 2
Hyperextensions: 50x15x3

Two rounds for time:
10 toes to bar
15 burpees
400m row

7:45

2/17/14

OHP: 132.5x5x3
Weighted Chins: 25x6x2
HBBS: 245x5x2, 245x6
Ab Wheel w/3 sec pause: 7,7,6

Finally broke through with OHP. The first set was not a problem, but the fifth rep on the last two sets were a grind. Next up, one plate!

Squats felt a ton better today. The weight actually felt a bit lighter than Friday. I wonder if it was a mental thing due to benching so poorly. One other thing I did differently Friday was doing my squat mobility stuff before my workout as opposed to right before squatting.

Although I got a sixth rep in the AMRAP set, it was pretty ugly. I came down too far forward and kinda good morninged it up. No big deal to me since I can't remember ever squatting heavier than 245. The last time I maxed out, I only got to 245. And I will be going for 250x5x3 on Friday? Aight.

Two big milestones coming up, 135 for five on press and a PR(!) attempt for five... nice work!

Press is really coming along for you. Nice work!

Thanks guys, I appreciate it! It's satisfying to finally see some progress on squats, not to mention not having to squat less than two plates when I eventually have to reset. OHP should be an excellent character builder on Friday.

2/19/14

Bench Press: 180x5x2, 180x8 (same)
Kroc Rows: 90x20
Deadlift: 310x8
Skullcrushers: 70x11, 70x10

I rewatched the So You Think You Can Bench series and picked up something new. Dave Tate suggests pulling yourself into the bar to scrunch yourself and get a better arch. I tried that today and felt a lot tighter. I want to record myself benching because it feels like my elbows flare out on the descent. It's probably creepy to ask a stranger to record me benching so I need to figure out another way of doing it.

Three plate deadlifts next week. I'm hoping to hit seven reps.

2/21/14

OHP: 135x5x3
Weighted Chins: 25x6x2
HBBS: 250x5x3

First set of OHP was not too bad. After the first rep in the next two sets, I got light-headed. As a result, I was bringing the bar down to far in front of me. It wasn't that much of an issue the second set, but I almost failed the second rep of the third set. After pressing it out, I took a deep breath, and somehow completed three more reps. I think I will experiment using my belt when OHPing next Wednesday.

Another squat day when my last two warm up sets felt really heavy. Maybe I am doing it wrong. These were my warmup sets today:

45x10 pause at the bottom
95x5 pause at the bottom
135x5
175x3
205x2
225x1

Am I doing too many warmup sets? It takes 30-40 minutes in the squat rack. Lucky for me, not too many people squat at the gym.

The fifth rep of the last two sets felt like death. Today was the first time in a while that I did not feel dizzy after unracking the weight. Maybe my body is finally getting used to holding this kind of weight.

I probably go 135x5-->185x3--->225x1 then 250x5, but its all about taking the time to feel comfortable with the worksets. Don't worry about the length of time imo, squatting ain't easy.

I think it's more personal choice. I usually like to warm up with a few singles heavier than my working sets unless I'm going for an all out rep max. Makes the working set feel lighter imo. I also don't think there is much value in doing more than doubles with lighter weights as a warm up,
But I also think that some days are going to feel heavy no matter what.

Cliffs: heavy squats feel heavy