Reps and Volume. Week 4. Deadlift

BW - 197

Deadlift -
135X5, 5
185X4
225X3
275X2
315X1
365X1
305X3, 3, 3, 3, 3, 2

RDL -
185X12, 12, 10

BB Rows -
175X6
155X7
135X8

Single-Leg Curls - X20, 15, 12 (ascending weight)

Tough session at a big-box gym.  Stop-Sign shaped plates are the worst for Deadlifting.  Nevertheless, I target triples with 305, and 17 total reps, and I got them.

I was planning on using this commercial chain as my "away" gym for the next couple of months while I rehearse and perform a new show, but the bastards tried to pull a bait and switch on me.  I called them on Monday and told them I was looking for their monthly rate.  They said they didn't have one, but they had 2 months for $70 total and no sign-up fee and that I could use the membership at any location outside of downtown.  That would have worked great for me because they have locations near the rehearsal space and the performance space, and two months would have covered me through the run of my show.  Like I said, that was on Monday.  I went in on Saturday to sign up, and they said, "Oh, that deal ended in September."  Ohhhh-kay, well what's available now?  "The best we can do now is $49.95 to sign up, then $39.95 a month."  So, that's $130 for 2 months as opposed to the $70 you told me on the phone (and didn't mention it would run out a day after you quoted it).  "I guess if you want to think of it that way."  Well.  Here's my $15 for a single day rate, and I will find someplace else for the future.

Anyway, I may try to do without an "away" gym this time around.  If I Squat and Deadlift on the same day, and alternate which one is heavy each week, I can probably get by doing that at my regular gym on the weekend, and just doing Upper-Body Body-Building stuff at the office gym during the week.  It's not like I can Bench heavy with my shoulder anyway.

Reps and Volume. Week 4. Squat

BW - 201

Squat -
BarX10 (paused)
95X5 (paused)
135X5
185X4
225X3
275X1
245X10, 3, 3

High Bars - 185X5, 5, 5, 5, 5

Good-Mornings - 135X8, 8

Single-Leg Extensions - X15, 15

Good session back after taking a week off from barbell work.

245X10, and for 16 total reps meet my goals for that weight, so I can move up to 255 next week.

Everything else was fine.

Reps and Volume. Week 2. Squat

BW - 197

Squat -
BarX10 (paused)
95X5 (paused)
135X5
185X4
225X3
275X2
235X13, 5

High Bar - 185X5, 5, 5, 5, 5

Good Mornings - 135X8, 8

Single-Leg Extensions - X18, 15

235X13 is an all-around PR.  Beats my phase goal for reps, with the 2nd set of X5 it meets my required volume.  Moving up to 245 next week.

Volume sets of High Bar were a bit harder after the Low Bar sets.  It will be interesting to see how these feel as the Rep sets on Low Bar continue to get heavier.

Good Mornings felt slightly better this week.  Slightly.

Dat Quad Pump.

Reps and Volume. Week 1. Squat

BW - 199

Squat -
BarX10 (paused)
95X5 (paused)
135X5
185X4
225X3
275X2
225X14, 5

High Bars - 185X5, 5, 5, 5, 5

Good Mornings - 135X8, 8

Single-Leg Extensions - X15, 15

225X14 ties my Rep PR, and meets my phase goal for this weight.  I also met my volume goal of 18+ total reps.  So next week I move up to 235 and shoot for one set of 12+, and 17+ total reps.

5X5 with 185 was very do-able here.  I might stick with it again next week, and then consider upping the weight slightly.  The idea here is just to get extra, quad-dominant volume.  Not trying to beat any rep or volume records here at this point.

Good Mornings were much harder than I expected.  Last time I did these, I did sets of 10 with 145.  I'll definitely be sitting with 135 for awhile and trying to push the reps up on that.

The High-Bar volume did the trick, because my quads were fried by the time I got to single-leg extensions.  These were all done with one, single plate, and I still could barely get the final reps on each set/leg.

Full Body. Week 4. Squat

BW - 200

Squat -
BarX10 (paused)
95X5 (paused)
135X5
185X4
225X3
275X2
195X20, 10

RDL -
135X10
185X10, 10, 10

EZ Bar French Press - 40ishX50, 25, 15, 15

Machine Flyes -
X20, 20, 15 (ascending weight)
X20 (back-off set)

Good session.  195X20 was my main target for this block.  Starting next week, I'll get a bit more serious and start pushing up reps with 225.

Everything else was good.  Moved machine flyes to this day to see if it allows for better recovery prior to DB Inclining on Fridays.

Phase 1. Week 15. Bench

BW - 209

Bench -
BarX20
95X5
135X4
155X3
185X2
215X2
165X10, 6

Incline - 135X9, 4, 5

Dips -
BW+25X12
BW+25X5 / BWX5 (drop-set)
BWX12

Ab Wheel - X12, 12, 12

Okay session.  Still 1 rep shy of my goal for 215, and the 2nd rep was an ugly, butt-lifting mess.  I wasn't happy last week that I just did two singles and moved on, and realized that if I get stuck at low-reps on a programmed work-set, I need to add an additional, lighter set to get some more volume in.  Thus the 165 sets.  165X10 is actually only a couple reps off of a PR with that weight, and that feels kind of nice after straining with the 215.

Inclines were okay, and Dips are still feeling strong.

Phase 2. Week 3. Deadlift

BW - 213

Deadlift -
135X5, 5
185X5
225X4
275X3
315X2
365X1
335X4, 4

Deficit Deads - 275X5, 5, 5, 5

RDL - 225X10, 10

BB Rows - 135X15, 13, 10

Pretty good session.  335 for 2 sets of 4 was my top-tier phase goal for this weight, so I can move up next week.  I will say, these sets were both pretty damn tough, and I was not going to be surprised if I didn't make the 2nd set.  I will be pretty excited if I manage to hit my top-tier phase goal next week of 345 for 2 sets of 4. 

Deficits, as much as I'm starting to loathe them, felt pretty strong today.

Likewise I got some volume PRs on RDL and Rows.

Update:  Forgot I took some video.  365X1 and the 1st set of 235X4.