- 45x5x2, 135×5, 175x5x, 205×3, 235×2, 265x5x3
- 45x5x2, 95×5, 135×3, 165×2, 185x5x3
- 135×5, 185×3, 225×2, 245×5 – all double overhand.
- Squat 45x5x2, 135×5, 160×3, 185×2, 205x5x3
- Press 45x5x2, 65×5, 85×3, 105×2, 115x5x3
- Chins 5×3 dead hang nice and easy
Done while my buddy Alex ran 400m repeats
Push-ups 3×10, Chins 3×5, Dips 2×8, easy, relaxed, no stress.
First major tweak: make squat only go up 2x a week, turn middle workout in to a light day. “Light” in this context is 80% of the previous workout.
250 x 0.8 = 200.
Squat 45x5x2, 95×5, 135×3, 170×2, 200x5x3
Bench 45x5x2, 95×5, 135×3, 165×2, 185×5,5,4 – and SO CLOSE TO 5×3. maybe 3-4 inches. ugh.
Daddy got a new pair of shoes… hehehe
- 45x5x2, 135×5, 175×3, 215×2
- 250x5x3 – matches my best set of 5. above this is actually getting stronger.
- 45x5x2, 65×5, 85×3, 105×2
- 130x5x3 – PR both for weight and sets across
Chin ups 10, 9, 7
Monday’s session was one of the 10 worst I think I’ve ever had. A bad session, however, does not a program invalidate.
As I am doing the Starting Strength Novice Progression to the best of my ability, I need to stick with the program and do what is necessary to keep moving forward.
What that means is at least exert as much control as you can over these three factors:
- Rest between sets. You can not give a maximal effort with out maximal recovery. After 5 minutes you’re 95% recovered, and that’s usually about how long I take between work sets. After 8 minutes, you’re completely recovered. So that’s what I’ll take.
- Food! Eat more than is reasonable and don’t drink anything without calories. Red meat and whole milk are especially helpful. Really focused on that the past few days.
- Sleep – This is the hardest for me to control right now, because of the kiddo. Still, I’m on parental leave and naps add to the total. I’m still not getting as much as would be best, but I’m getting more than most new dads.
- 245x5x3 – much, much, much better.
- 180x5x3 – tough but I’m happy how this is still going up
- 240×5 – I used double overhand for all of these and while these were better than last time (90% of the weight), on subsequent reps the bar is drifting forward, so I have some technical stuff to clean up, and I need to begin working a hook grip as to increase my grip strength.
Happy St. Squatrick’s day:
- 235x5x3. First set was icky. Second set a little bit better, third set better still but last rep hard.
- 125x5x3 – PR and very very tough.
- 265×5 ugly ugly mixed grip lifts. easily the worst DL workout I’ve had in a long long time.
A bad workout was bound to happen. Super stressed even though getting good sleep and food.
Next time I’ll go up only 5 on Deadlifts. Hopefully 2 full days rest will get that back on track.
Warm-up: Walk up to gym. I’m really enjoying the nice weather and having the mother in law/baby-whisperer around just so I can stroll. A lot more fun than hopping on a hamster wheel.
- 205×2 – not as fast as I would have liked.
- 220x5x3 – solid but not great.
- 155×1 – very fast, good.
- 165x5x3 – very good.
Dead Hang Chins
- 10 – next time I’ll add 5 pounds to my weight for this set
Lots of knuckle heads
Warm-up: Walk to gym ~15 minutes.
- bodyweight x 5 reps x 2 sets
- empty bar (45 pounds) x 5 x 2
- 200×1 – this was my original plan for the day, but this felt so light and so easy I went up
- 215×1 – this was the right bar speed for working sets.
Press – I had planned on benching, but there was a wait there and I was already in the rack.
- 115x5x3 – recent PR !
Clean 120x3x5 – This is the best these have been in a while.