crt1530's Training Journal

[crt1530]

2008.11.19

Deadlift
225x3x1
315x2x1
405x2x1
455x1x1
495x1x1
545x1x1
606x1x1 5lb PR
616x1x1 15lb PR

Press
95x5x1
135x3x1
196x1x1 5lb PR
201x1x1 10lb PR

Notes
It has been a long time since I actually hit a deadlift PR attempt, so I decided to try for a more modest PR (instead of just trying for 635). I felt really good on the 606 attempt and decided to bump it up to 616. It was a good decision. I got a decent PR and I don't think I had 635 in me tonight (I was still slightly sore from Monday's squatting).

The last time I went for a press PR, I was functioning on three hours of sleep and had just gotten back from Michigan. I felt pretty good after the deadlifting and decided to go for a PR in that too, since I have resolved to improve my pressing. The 196 went up easily. The 201 attempt was slightly off-center off the chest and was a bit slow going up, but it felt good.

Very pleased with my lifting this evening.

 

[brikis98]

Congrats on the PRs! 600+ lbs deadlift is damn impressive - is that triple your bodyweight?

 

[crt1530]

I weigh ~209 right now, so not quite.

 

[crt1530]

2008.11.21

Bench Press
165x5x1
195x4x1
230x3x2
260x3x5

Squat
265x5x1
315x4x1
370x3x2
420x2x1
315x15x1

Bench Press
180x5x1
210x4x1
245x3x3

Chin-up
BWx10,10,8,6,6

Notes
My muscles weren't sore, but I was not feeling strong today. I guess my CNS was still recovering from Wednesday. After two reps of 420 that seemed way too slow, I decided to pack it in. The high-rep set with 315 was just for fun. I didn't really go all-out. Next time I do that, I'll do 20 reps. Further evidence of my CNS being not fully recovered came on the second round of bench press. Those reps were way too difficult. I did get a nice little pump going in my lats and biceps on the chins at the end, but on the whole, I rate this session "meh."

1:20

 

[TheVrolok]

Marked so I can watch those DL vids when I get home from work - 616 @ 209 lbs? A thing of f'ing beauty.

 

[crt1530]

2008.11.25

Bench Press
165x5x1
195x4x1
230x3x2
260x3x3
275x2x3

Squat
265x5x1
315x4x1
370x3x2
420x3x5

Bench Press
180x4x1
210x4x2
245x4x4

Chin-up
BWx10,10,9,7,7

Notes
Bench press felt pretty solid tonight. Squats are still feeling a bit weak. I belted up after the second set of 420.

1:45

 

[crt1530]

2008.11.26

Press (Power clean first rep)
135x3x1
165x3x5

Deadlift
315x3x1
405x3x1
500x2x8

Dumbell Hold
125s x 30 seconds x 3

Notes
I did doubles instead of triples on the deadlift because I didn't get my normal 48 hours inbetween squatting and deadlifting (the gym is closed tomorrow). I'd like to get to the point where I can press weight that is slightly challenging to clean.

1:30

 

[crt1530]

2008.11.28

Squat
265x5x1
315x4x1
370x3x2
420x3x5

Bench Press
180x5x1
210x4x1
245x3x5

Chin-up
BWx10,10,10,7,7

Notes
My back was very sore today. I belted up on the 420lb work sets and vetoed the possibility of a second round of squats.

1:30

 

[crt1530]

2008.12.02

Bench Press
135x5x1
185x3x1
225x3x1
275x1x1
316x1x1 15lb PR
165x10x5

Chin-up
10 sets to failure every minute on the minute for 10 minutes.

Notes
Finally hit three plates on bench press. About freaking time.

 

[crt1530]

2008.12.05

Deadlift
275x3x1
365x2x1
455x1x1
545x1x1
635x0x1

Power Clean
Worked up to 255

Notes
Just not strong enough today. The rep of 545 was not nearly fast enough and I didn't even get the 635 to my knees. I think I am good for 275+ on the power clean if I do it without attempting a max deadlift beforehand.

 

[crt1530]

2008.12.08

Squat
275x5x1
315x4x1
365x3x2
405x3x5

Bench Press
165x5x1
200x4x1
230x3x2
265x3x6

Chin-up
BWx10,10,10,8,8

Notes
Instead of continuing to force the squatting issue, I am going to drop my training max for a little while and work back up. While my squat is feeling weak, my bench press has been feeling pretty strong, so I bumped up my bench press training max.

1:15

 

[DomS]

great work man....I'm envious of your squat.

 

[crt1530]

2008.12.10

Press (Power Clean first rep)
95x5x1
135x3x1
165x3x6

Deadlift
315x3x1
405x3x1
500x1x15

Notes
Nice and quick. Deadlift singles done on one minute intervals. I tried pulling in my oly shoes during the two warmup sets, but it just didn't feel right.

0:45

 

[crt1530]

2008.12.12

Bench Press
165x5x1
200x4x1
230x3x2
265x3x5

Squat
275x5x1
315x4x1
365x3x2
405x3x6

Bench Press
185x5x1
215x4x1
250x3x5

Chin-up
BWx10,10,10,8,7

Second chin-up set.

Notes
All the bench press sets were nice and strong. Squats are getting better. I was able to get through on three minute intervals without belting up. I took a video of my second set up chin-ups because I realized that I've never filmed myself doing chin-up reps and was curious what I looked like.

1:35

 

[crt1530]

2008.12.15

Bench Press
165x5x1
200x4x1
230x3x2
265x3x3
280x2x3

Squat
275x5x1
315x4x1
365x3x2
405x3x5

Bench Press
185x4x1
215x4x2
250x4x4

Notes
Gym owner decided to close early because there was still snow/ice on the roads from yesterday's inclement weather, so no chins today.

1:10

 

[crt1530]

2008.12.17

Press (Power clean first rep)
95x5x1
135x3x1
165x3x3
175x2x3

Deadlift
315x5x1
405x3x1
500x3x5

Chin-up
BW+50x3x3
BW+65x2x3

Decline Sit-up (weight behind head)
45x5,3,3

Notes
Normally, I reset after every deadlift rep because my gym has Iron Grip plates. Recently, they got a black rubber bumper set. I have started putting 90lb worth of bumpers on each side and have found that this prevents the bar from rolling out of position when I set it down. So, tonight I did my triples without taking my hands off the bar.

I haven't done weighted chins in a long time, so I just decided to set my total hanging weight equal to my bench press work sets from Monday. That worked out pretty well.

1:20

 

[crt1530]

2008.12.19

Squat
275x5x1
315x4x1
365x3x2
410x3x5

Bench Press
185x5x1
215x4x1
250x3x2
250x4x3

Chin-up
BWx10,10,10,9,9

Squat
265x5x1
315x5x1
365x4x4

Decline Sit-up
35x7,5,4

Notes
Back was quite sore, but made it through well enough. Looking back, this is the first double squat session I've done in over seven weeks. I guess that explains why my squat has been so weak recently. If I stick to the plan, I should be doing five double squat sessions every four weeks. I need to: 1) Start showing up to the gym earlier so I have plenty of time and 2) Stop being a wimp.

1:45

 

[crt1530]

2008.12.22

Bench Press
165x5x1
200x4x1
230x3x2
265x3x6

Chin-up
BWx10x6

Notes
For some unknown reason, my back felt tweaky this morning, and when I warmed up to 225 on the squat, I realized that I wasn't going to be doing another 185 pounds.

 

[crt1530]

2008.12.24

Power Clean and Press (PC every rep)
95x5x1
135x3x1
165x3x6

Pull-up
BWx5
BW+55x3x6

Notes
Oblique (not actually my back) is still feeling funky, so I waved off the deadlifts. Less than ideal, but I think it was the prudent choice.

 

[crt1530]

2008.12.24

Power Clean and Press (PC every rep)
95x5x1
135x3x1
165x3x6

Chin-up
BWx5
BW+55x3x6

Notes
Oblique (not actually my back) is still feeling funky, so I waved off the deadlifts. Less than ideal, but I think it was the prudent choice.

 

[crt1530]

2008.12.27

Squat
255x5x1
315x4x1
365x3x2
410x3x3
440x2x3

Bench Press
165x5x1
205x4x1
235x3x2
265x3x6

Chin-up
BWx16,10,10,8,8

Squat
275x4x1
335x3x1
385x3x5

Standing Calf Raise
Whatever

Decline Sit-up
25x10,7,7,7,7

Notes
Good session. I belted up for all the squat sets because I could still feel that my oblique still wasn't 100% (particularly on the pick out of the rack). I did a baseline rep PR for chin-ups. I want to hit 20 this year.

2:00

 

[crt1530]

2008.12.29

Squat
255x5x1
315x4x1
365x3x2
410x3x7

Bench Press
165x5x1
205x4x1
235x3x2
265x3x2
280x2x3
265x3x2

Chin-up
BWx11,11,10,9,9

Notes
Was still a bit sore/fatigued since I didn't get a full 72 hours of rest before this session. Oblique is 90+% and should be close to 100% for deadlifting on Wednesday.

1:20

 

[crt1530]

2008.12.31

Press (PC first rep)
95x5x1
135x3x1
165x3x2
175x2,2,4,3,2

Deadlift
315x3x1
405x3x1
500x3x3
545x2x3

Chin-up
BW+55x3x2
BW+70x2x6

Notes
Press was nice and solid. I was only supposed to do doubles of 175, but wanted to see where I was. On the deadlift, the doubles were supposed to be 530lb, but I had 180lb worth of bumpers on the bar that take up the space of 270-360lb of the normal 45lb plates and I didn't feel like stripping the bar down so I could fit 17.5 worth of plates on the end of the bar. Thus, I slapped some 25s on and gave myself an extra minute of rest. Problem solved.

1:30

 

[crt1530]

2008.12.31

Press (PC first rep)
95x5x1
135x3x1
165x3x2
175x2,2,4,3,2

Deadlift
315x3x1
405x3x1
500x3x3
545x2x3

Chin-up
BW+55x3x2
BW+70x2x6

Notes
Press was nice and solid. I was only supposed to do doubles of 175, but wanted to see where I was. On the deadlift, the doubles were supposed to be 530lb, but I had 180lb worth of bumpers on the bar that take up the space of 270-360lb of the normal 45lb plates and I didn't feel like stripping the bar down so I could fit 17.5 worth of plates on the end of the bar. Thus, I slapped some 25s on and gave myself an extra minute of rest. Problem solved.

1:30

 

[crt1530]

2009.01.02

Squat
255x5x1
315x4x1
365x3x2
410x3x3
440x2x3

Bench Press
165x5x1
205x4x1
235x3x2
270x3x6

Chin-up
BWx11x5

Squat
275x4x1
335x3x1
385x3x5

Notes
Posterior chain was quite sore and it showed on the first round of squats. Bench press was great. The 70% sets felt really strong, so I decided to bump up the work sets today instead of waiting for Monday. 275 would've looked much nicer, but I'll have to wait on that. The chins weren't as good as they look--I kipped the last few reps on sets three through five.

1:30