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Saturday, February 4, 2017

One Week On, Two Weeks Off

Back from vacation with a heavy cold. Breathing recycled air for 24+ hours at a time is always fun. But I had a great time otherwise.

30 January 2017

Bench press 300x5, 310x4, 320x3, 330x2, 345x1, 355x1, 365x1

Not bad for 2.5 weeks of not touching a barbell. Unracking the bar was somehow the hardest part.

Pulldowns 10-8-6-5-5

Preacher curl superset (DBs + EZ bar) x 4 sets

Machine close-grip press 3s x 8-10

31 January 2017

Pull 405x5, 420x4, 435x3, 455x2, 475x1, 485x1

Stiff-legged pull 300 lbs. 2s x 5

Hamstring curl 3s x 8-10

Smith machine bentover row 3s x 8, 1s x 6

Standing BTN press 125x5, 145x5, 155x5, 160x5, 160x5

Tricep superset overhead extensions + pushdowns x 3 sets

2 February 2017

SlingShot bench press 325x5, 340x4, 350x3, 360x2, 375x1, 390x1

Seated long cable rows 10-8-6-5

DB curls x 5 sets

3 February 2017

Squat 385x5, 405x4, 425x2, 445x1, 405x3

Training irregularly is doing a number on my squat. Deadlift and bench press seem to be doing fine. But not only have I lost a ton of weight off my squat, I've also really been struggling with the walkout portion lately. Basically if I can walk it out, I can squat it, but even medium weights feel unstable.

Based on past experience, I have to a) squat regularly, and b) squat at least 3 times in 2 weeks in order to maintain/progress on the squat. But I a) don't want to squat twice a week, and b) don't really care about my squat numbers enough to try to change things, so I guess it will keep going down.

Maybe in 2018 I can get back on track with training. I am really enjoying this 5-4-3-2-1 thing, though. Just wish I could do it more consistently.

Incline bench press 5-4-3-2-1 to make up for yesterday

Hack squat 5s x 8 - really felt this in the quads later on

Leg extensions 2s x 15

Abductor machine 2s x 15

I'm way weaker on the abductor machine than I used to be. Could be that weak hips = sucky squats.

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