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Author: admin

6/20/2016

What a father’s day weekend. I spent it almost entirely outdoors, doing things for other people. Such is a dad’s life.

I hit my daily minimum on squats, but when I unracked 475, my lower left back was still upset that I abused it making this thing: Solar heater for my swimming pool

It felt like it was going to do bad things if I actually tried squatting that weight, so I stopped there.

On the flip side though, had extra juice this morning while benching, so tried 315 for the first time in my life. I actually got it, so it was nice moral boost to end the session.

Squat
217.5 x 3
272.5 x 3
325 x 3
380 x 3
435 x 3
460 x 1

Bench Press
127.5 x 3
160 x 3
190 x 3
222.5 x 3
255 x 3
270 x 1
277.5 x 1
285 x 1
295 x 1
315 x 1

6/18/2016

Had a half day yesterday, but did I spend it relaxing? Of course not….

Spent the entire afternoon and into the evening starting on a solar pool heater so the wife and kids can use the pool without their lips turning blue. Had little energy this morning. Started my workout, had no go-go juice. I know family responsibilities come before lifting, and I always remember that, but still frustrating when a workout goes to shit.

Sumo Deadlift
252.5 x 3
315 x 3
377.5 x 3
440 x 3
505 x 3

6/17/2016

I did nothing but yoga and light barbell movements today. Between pulling carpet on Wednesday and yesterday’s workout, I’m feeling a bit beat up.

Leg Raises in a power rack

I enjoy doing these but never have since I don’t have a proper leg raise stand at home. This morning, it finally clicked how I could do them. This is incredibly simple, and I don’t know how I didn’t think of this sooner. I just used the dip attachments to hold myself up, and one of the safety pins to prevent my body from swinging around. I could probably put some type of padding on it, but it didn’t bother me enough to warrant it.

Side note, the position and lighting makes my triceps look way better than they actually are, so that’s always a bonus :ms:

6/16/2016

Squat
215 x 3
270 x 3
325 x 3
377.5 x 3
432.5 x 3
460 x 1
472.5 x 1
485 x 1
500 x 1

Bench Press
125 x 3
157.5 x 3
190 x 3
220 x 3
252.5 x 3
267.5 x 1
275 x 1
282.5 x 1
292.5 x 1

Leg Raises
12
12
12

6/14/2016

Squat
215 x 3
270 x 3
325 x 3
377.5 x 3
432.5 x 3
460 x 1
472.5 x 1
485 x 1
500 x 1

Bench Press
125 x 3
157.5 x 3
190 x 3
220 x 3
252.5 x 3
267.5 x 1
275 x 1
282.5 x 1
292.5 x 1

Squat/Bench progress, comparison, form check

For the past 4 1/2 weeks I’ve been doing a high intensity/high frequency program that has me squatting and benching 4 days per week, working up to singles of 85, 87.5, 90 and 92.5% (training log).

To try and gauge progress and make sure form is ok, I recorded my daily maxes today and wanted to compare them to my most recent openers.

Squat
1st Lift – April 16, 2016 – 485 lbs
2nd Lift – June 13, 2016 – 500 lbs

Bench Press
1st Lift – April 16, 2016 – 281 lbs
2nd Lift – June 13, 2016 – 292.5 lbs


I’m feeling really good about how each are progressing. I’m going to do 3 more weeks of this, then a 4 week peak leading up to my next meet on August 6.

6/13/2016

Squat
215 x 3
270 x 3
325 x 3
377.5 x 3
432.5 x 3
460 x 1
472.5 x 1
485 x 1
500 x 1

Bench Press
125 x 3
157.5 x 3
190 x 3
220 x 3
252.5 x 3
267.5 x 1
275 x 1
282.5 x 1
292.5 x 1

Knee Raises on Dip Bars
12
12
12

6/11/2016

Heavy-ish deadlifts followed by what felt dangerously close to being cardio. I’m also going to start adding 3×12 core exercises (randomly selected, depending on mood)¬†at the end of every workout. I started doing that Thursday, and my lower back seems happier. Seems my abs are weak compared to the rest of me.

Sumo Deadlift
250 x 3
315 x 3
377.5 x 3
440 x 3
502.5 x 3
532.5 x 1
532.5 x 1
532.5 x 1
532.5 x 1
532.5 x 1

Wide Stance Box Squat
250 x 9
250 x 9
250 x 8

Dumbbell Bench Press
75 x 16
75 x 10
75 x 8

Conventional Deadlift
310 x 12
310 x 10
310 x 8

Knee Raises on Dip Bars
12
12
12

6/10/2016

Not sure if I just didn’t sleep well or what, but couldn’t hit my daily max on bench today.

Squat
215 x 3
270 x 3
322.5 x 3
377.5 x 3
430 x 3
457.5 x 1
470 x 1
485 x 1
497.5 x 1

Bench Press
125 x 3
157.5 x 3
187.5 x 3
220 x 3
250 x 3
265 x 1
272.5 x 1
282.5 x 1
247.5 x 3
247.5 x 3