BW - 231
Squat -
BarX5
155X4
205X3
245X2
295X1
325X5, 5, 5
Bench -
BarX5
95X3
135X2
175X1
202.5X5, 5, 4
Cleans - Up to 133 for 3 sets of 3
Good session. Got all my set of 325 and felt strong doing it.
Bench felt pretty good, but didn't have enough left for that last rep.
Cleans went okay.
Tuesday, January 5, 2016
Thursday, December 31, 2015
Novice LP - Session 31
BW - 230
Squats -
BarX5
155X4
205X3
255X2
305X1
325X5, 5, 4
Press -
BarX5
85X3
105X2
120X1
135X5, 5, 5
Chins - BWX5, 5, 5, 3
Good session. I knew I would bounce back from the (literal) shit-show on Monday. 325X5 is an all-around PR. I should have gotten all 3 sets of 5, but I didn't hit the bottom right on the very last rep and ended up just sitting in the hole with it. A technique error, and not a strength failure. Will go at it again this weekend.
Press was awesome. I felt like a found...I don't know. Maybe it's most simply described by saying, "I found the groove." Even as reps got hard, it seemed like I knew how to stay under the bar in a way that allowed me to push through. On to 137.5, hahaha!
Got a few more reps on chins, but also attacked them with a bit more abandon, i.e. not coming to full extension.
Squats -
BarX5
155X4
205X3
255X2
305X1
325X5, 5, 4
Press -
BarX5
85X3
105X2
120X1
135X5, 5, 5
Chins - BWX5, 5, 5, 3
Good session. I knew I would bounce back from the (literal) shit-show on Monday. 325X5 is an all-around PR. I should have gotten all 3 sets of 5, but I didn't hit the bottom right on the very last rep and ended up just sitting in the hole with it. A technique error, and not a strength failure. Will go at it again this weekend.
Press was awesome. I felt like a found...I don't know. Maybe it's most simply described by saying, "I found the groove." Even as reps got hard, it seemed like I knew how to stay under the bar in a way that allowed me to push through. On to 137.5, hahaha!
Got a few more reps on chins, but also attacked them with a bit more abandon, i.e. not coming to full extension.
Tuesday, December 29, 2015
Novice LP - Session 30 (coached)
BW - 228
Squats -
BarX5
135X4
185X3
235X2
285X1
325X4, 1
275X5
Bench -
BarX5
95X3
135X2
175X1
202.5X3, 5, 5
Deadlift -
135X3
225X2
285X1
327.5X1
Awful session. I had some kind of stomach churn that had me running to the restroom between my last 3-4 sets of Squats. Left me a sweaty mess. The weight didn't feel that heavy, but there was no oomph out of the bottom. 325X4 is still a Rep PR.
Still felt a little rough heading into bench, but felt fine by the last two sets. 202.5X5 is a Rep PR.
Don't know about the Deadlift. Maybe just out of gas by the time I got here. Don't know.
Coach is talking about moving out of the novice program.
Squats -
BarX5
135X4
185X3
235X2
285X1
325X4, 1
275X5
Bench -
BarX5
95X3
135X2
175X1
202.5X3, 5, 5
Deadlift -
135X3
225X2
285X1
327.5X1
Awful session. I had some kind of stomach churn that had me running to the restroom between my last 3-4 sets of Squats. Left me a sweaty mess. The weight didn't feel that heavy, but there was no oomph out of the bottom. 325X4 is still a Rep PR.
Still felt a little rough heading into bench, but felt fine by the last two sets. 202.5X5 is a Rep PR.
Don't know about the Deadlift. Maybe just out of gas by the time I got here. Don't know.
Coach is talking about moving out of the novice program.
Novice LP - Session 29
BW - 228
Squats -
BarX5
155X4
205X3
255X2
305X1
320X5, 5, 5
Press -
BarX5
90X3
105X2
125X1
135X3, 5, 4
Cleans -
up to around 133X3, 3, 3,
Felt very strong on Squats this day. All 3 sets were smooth. Rep PR, and right around my best project 1RM.
Press felt really uncontrolled on the first set. Came back strong and got all 5 reps on set 2, but the 5th rep on set 3 stalled just above my head. Will try this weight again next time.
Cleans were fine.
Squats -
BarX5
155X4
205X3
255X2
305X1
320X5, 5, 5
Press -
BarX5
90X3
105X2
125X1
135X3, 5, 4
Cleans -
up to around 133X3, 3, 3,
Felt very strong on Squats this day. All 3 sets were smooth. Rep PR, and right around my best project 1RM.
Press felt really uncontrolled on the first set. Came back strong and got all 5 reps on set 2, but the 5th rep on set 3 stalled just above my head. Will try this weight again next time.
Cleans were fine.
Thursday, December 24, 2015
Novice LP - Session 28
BW - 229
Squats -
BarX5
145X4
205X3
255X2
295X1
315X5, 5, 5
Bench -
BarX5
115X4
145X3
185X1
200X5, 5, 5
Chins -
BWX5, 4, 3, 2
Good stuff.
It was a year ago, on 12/22/14, that I hit 315X1 for the first time. Went through a lot of ups and down with training in 2015 due to both injuries and conflicting priorities, but here I was on 12/23/15 hitting 315 for 3 sets of 5. Needless to say every rep after the 1st one was a PR, and that feels great. And I owe a lot to my coach at Kratos and my P.T. at Chicago Spine and Sports.
Followed that up with a Rep PRs on bench with 200X5 and got all 3 sets of those. Both this and Squats are creeping into all-around PR territory now.
Even felt a little stronger on my now pitiful chin-ups. Feel like those may be due for an upswing already.
Squats -
BarX5
145X4
205X3
255X2
295X1
315X5, 5, 5
Bench -
BarX5
115X4
145X3
185X1
200X5, 5, 5
Chins -
BWX5, 4, 3, 2
Good stuff.
It was a year ago, on 12/22/14, that I hit 315X1 for the first time. Went through a lot of ups and down with training in 2015 due to both injuries and conflicting priorities, but here I was on 12/23/15 hitting 315 for 3 sets of 5. Needless to say every rep after the 1st one was a PR, and that feels great. And I owe a lot to my coach at Kratos and my P.T. at Chicago Spine and Sports.
Followed that up with a Rep PRs on bench with 200X5 and got all 3 sets of those. Both this and Squats are creeping into all-around PR territory now.
Even felt a little stronger on my now pitiful chin-ups. Feel like those may be due for an upswing already.
Tuesday, December 22, 2015
Novice LP - Session 27
BW - 227
Squat -
BarX5
135X4
205X3
245X2
295X1
310X5, 5, 5
Press -
BarX5
85X3
105X2
125X1
132.5X5, 5, 5
Deadlift -
135X5
225X3
295X1
325X5
Great session.
Got all three sets with 310, breaking through my previous plateau.
132.5X5 is a Rep PR on Press and I got all three sets here as well.
Failed to get 5 reps with 325 on Deadlift last week, but got them here.
Squat -
BarX5
135X4
205X3
245X2
295X1
310X5, 5, 5
Press -
BarX5
85X3
105X2
125X1
132.5X5, 5, 5
Deadlift -
135X5
225X3
295X1
325X5
Great session.
Got all three sets with 310, breaking through my previous plateau.
132.5X5 is a Rep PR on Press and I got all three sets here as well.
Failed to get 5 reps with 325 on Deadlift last week, but got them here.
Monday, December 21, 2015
Novice LP - Session 26
BW - 227
Squat -
BarX5
145X4
195X3
235X2
275X1
305X5, 5, 5
Bench -
BarX5
105X3
135X2
175X1
197.5X5, 5, 5
Cleans -
Up to 1 yellow and 1 white per side
Good session. Felt pretty strong throughout. Got waaaaay far forward on the 3rd rep on my last squat set, but managed to push through and gut out the last two reps to complete the sets. Felt really pumped about getting through that.
Got all the reps on bench with no spotter to unrack for me. Felt good about that too.
Cleans aren't pretty but I didn't have any trouble getting these to land mostly on my shoulders.
Still had energy to spare walking out of the gym. Nice day.
Squat -
BarX5
145X4
195X3
235X2
275X1
305X5, 5, 5
Bench -
BarX5
105X3
135X2
175X1
197.5X5, 5, 5
Cleans -
Up to 1 yellow and 1 white per side
Good session. Felt pretty strong throughout. Got waaaaay far forward on the 3rd rep on my last squat set, but managed to push through and gut out the last two reps to complete the sets. Felt really pumped about getting through that.
Got all the reps on bench with no spotter to unrack for me. Felt good about that too.
Cleans aren't pretty but I didn't have any trouble getting these to land mostly on my shoulders.
Still had energy to spare walking out of the gym. Nice day.
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