High Bar (aka Olympic) Squat
- 45lbs: 20
- 137.5lbs: 5
- 187.5lbs: 3
- 227.5lbs: 2
- 277.5lbs: 2
- 317.5lbs: 1
- 367.5lbs: 1
- 277.5lbs: 5,5
Bench Press
- 45lbs: 10
- 137.5lbs: 5
- 227.5lbs: 3
- 227.5lbs: x
- Felt pain shooting down both my arms from wrists to shoulders.
Archives For Bench Press
Friday the 13th had no effect on my squat, because I hit another PR! Videos below:
Low Bar Back Squat
Warm Up
- 45lbs: 10
- 137.5lbs: 5
- 227.5lbs: 3
- 317.5lbs: 2
- 367.5lbs: 1
- 407.5lbs: 1
Main Sets
- 472.5lbs: 1,1
- Did a second set to record a video to check for depth.
- 395lbs: 5
Bench Press
Warm Up
- 45lbs: 10
- 137.5lbs: 5
- 227.5lbs: 2
- 277.5lbs: 1
Main Sets
Felt a shooting pain down my right forearm, so I doubled up on wrist wraps. Made the pain go away.
- 317.5lbs: 2,1
- Failed at 2nd rep, 2nd set
- 300lbs: 2
- Failed at 3rd rep attempt.
Deadlift (Double Overhand Hook Grip)
Warmup
- 137.5lbs: 5
- 227.5lbs: 3
- 317.5lbs: 2
- 407.5lbs: 1
Main Sets
- 477.5lbs: 1,1,1
- 432.5lbs: 5
- Straps
- After reps 3 and 4, I had to take multiple breaths. Tiring!
Deficit Deadlift
Standing on a 45lb plate (about 1")
- 317.5lbs: 7
Romanian Deadlifts
- 232.5lbs: 5,5
Barbell Curl
- 70.5lbs: 10,10,10
- Curls for the girls
Low Bar Back Squat
Warmup
- 45lbs: 10
- 137.5lbs: 5
- 227.5lbs: 5
- 317.5lbs: 2
- 367.5lbs: 1
- 407.5lbs: 2
Main Sets
- 355lbs: 5,5,5,5,5
- Back to 5x5 from last week's attempt to go 3 reps for sets at 407.5lbs.
Bench Press
Warm Up
- 45lbs: 10
- 137.5lbs: 5
- 227.5lbs: 2
- 317.5lbs: X
- Tried a slightly wider grip on the bar (normally have my pinkies on the inside of the markings, this time I tried my ring finger on the markings)
Main Sets
- 280lbs: 3,3,3,3,3,3,3,3,3,2
- Failed on last rep. Lost focus, mind suddenly on something else other than moving the weight up.
Some of my posts you might have missed:
- Squat PR Again! (Video) 500lbs...I'm coming for you!
- 7 Ways To Beat Boredom In The Weight Room While Getting Big & Strong
- How To Train Your Neck Without A Neck Harness
And a bunch of awesome articles I’ve come across this past week:
- 5 Things You Probably Didn't Know About Sprinting by Charles Poliquin
- My Favorite Upper Body Lift by Jim Wendler
- Cutting Weight For A Powerlifting Meet by Brooks Conway
- Does The Bench Press Really Matter? By Zach Even-Esh
- Is The Bench Press Overrated? By Charles Poliquin
- The Booty Factors by Eirik Sandvik
- How To Squat Like An Olympic Weightlifter in 6 Easy Steps by Nick Horton
Squat
Warm Up
- 45lbs: 10
- 137.5lbs: 5
- 227.5lbs: 3
- 317.5lbs: 2
- 367.5lbs: 1
Main Sets
- 390lbs: 5
- 467.5lbs: X
- Blah failed. Hoping to set 4 PR's 4 weeks in a row.
Bench Press
Warm Up
- 45lbs: 10
- 137.5lbs: 5
- 227.5lbs: 3
Main Sets
- 317.5lbs: 1,1,1,1,X
- Failed on 1st set, 2nd rep
- Failed on last rep
Deadlift (Double Overhand Hook Grip)
Deadlifting in the Nike Romaleos 2 today (usually wear Converse Chuck Taylors).
Warmup
- 137.5lbs: 5
- 227.5lbs: 3
- 317.5lbs: 2
Main Sets
- 457.5lbs: 1,1,1
- 422.5lbs: 3
- Straps
Barbell Curl
- 67.5lbs: 10,10,10
- Pumping my guns
