bench
185 - 5,5,6 - boom. felt easy. was with the 'lighter' bar. hoping for 190x3x5 next time
squat
205x1x4; 195x2x5 - was going pretty much max depth. maybe too far, but feels better
press
115x3x5 - felt best it has in a while. was hard for last 2 reps.
chinups
7,7,3.5 - 7 twice felt good. was dead for the 3rd set.
asked a guy i spot for about bar weights. he said he thinks one bar is 5lb heavier, then he said he thinks it's 47lb which kinda confuses my thinking they may be 45 and 50. i just assume 45 for all my workouts.
bench
185x2x5; 185x1x3 - tried a wider grip today. about 1" wider on each side. felt better in chest, but worse on shoulder. I may do it again next time but only .5" wider. It was tougher.
squat
205x3x5 - each set got progressively better. form felt bad on first. almost lowered weight but decided to stick with it. will stick at 205 next time to make sure form is good.
pullups
6,4,6 - i think this is the first time i've ever increased on the 3rd set. was due to having wider grip for first two sets and narrowing it for 3rd.
was in a bit of a rush and shoulder wasn't 100% from wider bench, so skipped press.
tried to go yesterday but the gym was closed due to thanksgiving holiday (canada). website seemed to imply they were operating with regular hours but i guess not.
squat
205x3x5 - didn't feel as good as last time
bench
185x5; 190x5; 195x4 - this felt great. mostly mentally great
press
120x2x5; 115x5 - good, not great.
super wide pullups
4,4,4 - that may even be generous. meant to be deadlift day but i need to watch a vid before i do them again. was going to skip pullups altogether but did some wide ones because some jacked guy did before.
abs
i've been skipping this way too much lately. mostly due to going to the gym too late. also had the belief that abs is 90% about diet so i've been eating better. kinda been cheating a bit lately. need to get back into healthy eating.
abs only takes like 10 mins.
did 3 sets of
crunches, heavy ball thing, ab crunch machine, lat raises
new thread title for jokes (thanks smiley). slightly modified routine due to posting in the beginner's thread. guess i've been doing SS wrong the whole time.
changing routine to alternating days of:
squat
bench
deadlift
squat
press
pullup/chinup
may look at incorporating power cleans into the routine.
bench
190x3x5 - felt good. last rep was tough.
bench
205x2x5; 185x1x5 - didn't feel good from the start. knees felt bad or something. maybe shouldn't have done it at all. last set was easy though.
pullups
7,7,4 - started hanging instead of jumping and full extension each time. felt like better form.
squat
205x3x5 - i don't think i'm consistent with my depth
deadlift
275x3 - grip failed. 225x5
this video was on the tv at the gym on silent while i was deading. reminded me of a mix of dazed and confused and anchorman when he jazz flutes. the video is not nearly as good with sound on.
super annoyed i haven't been to the gym in 5 days. had a pretty big weekend so couldn't make it saturday or sunday. actually i could've/should've sunday, but got caught up running errands then the gym closed.
monday was exhausted. was super excited to go today and ended up working until 10:45. need to make it tomorrow. /end vent
lunchtime quickie. can't go tonight or tomorrow, so squeezed in a quick one at lunch. the lunch time crowd at the gym was absolutely ******ed. super packed. likely will never go at that time again.
warmup
2 mile bike - 3:56 - killed me. don't know why i did it. can't still feel it in my lungs.
pullups
6,5,5
bench
195x5; 195x4; 185x5 - guess lunch isn't when i have my strength. was also tired from the warmup and pullups first. still felt good.
