Squat
- 277.5lbs: 5,5
Push Press
- 207.5lbs: 1,3,3
- Failed on 1st set, 1st rep
Fatgripz Pullups (with Knees Raised)
- Body weight (190lbs): 5,5,5
- right hand seems to be giving out first
Archives For Workout log
Power Clean
67.5 kg (148.5lbs): 3,3,3,3,3
Squat
160 kg (352lbs): 5,5,5,5,5
Press
80 kg (176lbs): 5,5,5,5,5
Notes
- Eating a lighter breakfast seem to make me less fatigue during the workout
- Engaging in self-talk to hype myself up seems to work to get me through each set. Especially squat.
- Finally did 5x5 on press first try. Not sure if I can keep on making 2.5 kg jumps. Might be time to invest in fractional plates?
Post-Workout Meal
A few new PR's and some videos @the end.
Power Clean
75 kg (165 lbs): 3,3,3,3,3
Squat
182.5 kg (401.5 lbs): 1,1,1
Press
92.5 kg (203.5 lbs) : 2,2
Deadlift
202.5 kg (445.5 lbs): 3,3
1 Arm Rows
110 lbs
Right: 13+2
Left: 12+3
Notes
- Need to record the video at a better angle next time for the squat.
- New personal records!
- Squat 1RM @182.5 kg (401.5 lbs)
- Press 2RM @92.5 kg (203.5 lbs)
- Deadlift 3RM @202.5 kg (445.5 lbs)
Squat
- Failed 2nd rep, 1st set
- Failed 4th set
Press
- 2nd set 2nd rep slow
Videos
Power Clean 75 kg (165 lbs)
Squat 182.5 kg (401.5 lbs)
Face pulls:
109: 10,10,10
Neck:
Back:
109: 6,10,8
1st set felt crack in my neck during last rep
Front:
86: 6,7,8
Left:
86: 6,7,7
Right:
86: 6,7,7
Shadowboxing:
6 x 2 min on, 1 min rest
Skipping:
3 x 2 min on, 1 min rest
Notes:
The weight on the cable machine I use to perform face pulls and neck exercises is incorrect. The full stack supposedly weighs 109 kg (239.8 lbs), but it definitely does not feel that heavy.
Started using an interval timer app on the iPod while shadowboxing and skipping. Works OK, but there are a few bugs.
Volume Day
Power Cleans:
60 kg: 3,3,3,3,3
Squat:
157.5 kg: 5,5,5,5,4
Bench Press:
115 kg: 5,5,5,3,4
Scale: 88.4 kg
Notes:
Squats:
- 2nd set, saw stars after 2nd rep.
- Last set- exhausted
Bench:
- 3rd set, last rep slow to go up.
- 4th set: too much arch? Abs felt stretched.
- 5th set: struggled on last rep, but failed. Try again next time.
Other:
I wonder why people at my gym do sit-ups on the incline bench...??
