The Week in Review

Had a pretty good lifting week.
High Points: 1) NEW 5lb OHP (unbelted) RECORD! OHP'd 170lbs!!!
2) I'M DOING CHIN UPS AGAIN! F*CK YEAH!
Challenges:
1) Bench has really been suffering lately. Benching 200lbs x 5 x 5 was much tougher than it was a few months ago.
2) Feeling a little bit of inflammation in my elbows when I start chinning often in the same day.

Tactics to Address Challenges:
1) The regular pushups (50+ on Tuesday and Thursday) should mitigate bench challenges.
2) No chins over the weekend should limit new stimulus for inflammation. Also going to up amount of tea, coffee, and vegetables so that anti-oxidants can counter inflammation.

Workouts for the week ended up being:

OHP Day, 31 Oct 2011
Goals:
squat: 250 x 3s x 5r
OHP 1RMM: 157.5
OHP New Record: 167.5
OHP Doubles: 150
OHP Triples: 145
OHP BBB: 107.5
Pendlay Rows: 170 x 4s x 6r

Squat:
bar x 6 @ 10:52
135 x 5 @ 10:54
225 x 5 @ 10:56
(1) 250 x 5 @ 11:02
(2) 250 x 5 @ 11:10
(3) 250 x 5 @ 11:17 (all sets w/my good form)

OHP 1RMM:
bar x 5 @ 11:20
95 x 6 @ 11:22
115 x 5 @ 11:26
135 x 5 @ 11:33
145 x 2 @ 11:37
(1) 155 x 1 @ 11:42
(2) 160 x 1 @ 11:46
(3) 167.5 x 1 @ 11:51 (NEW 1RM!!!!)
(4) 170 x 1 @ 11:55 (ANOTHER NEW PR!!!!!)

Doubles:
(1) 150 x 2 @ 11:59
(2) 150 x 2 @ 12:02
(3) 150 x 2 @ 12:06

Triples:
140 x 2 (F*cked up, forgot 3rd rep)
(1) 140 x 3 @ 12:13
(2) 140 x 3 @ 12:17
(3) 140 x 3 @ 12:22

BBB:
(1) 107.5 x 10 @ 12:28
(2) 107.5 x 10 @ 12:35
(3) 107.5 x 10 @ 12:41
(4) 107.5 x 10 @ 12:48
(5) 107.5 x 10 @ 12:55

Pendlay Rows:
135 x 6 @ 12:58
(1) 170 x 6 @ 1:02
(2) 170 x 6 @ 1:07
Thought: since this is an explosive exercise, maybe more sets of fewer reps would be be best. Maybe 6s x 4r instead of 4s x 6r.
Going to finish w/ 3 sets of 4 instead of 2 sets of 6.
(3) 170 x 4 @ 1:11
(4) 170 x 4 @ 1:15
(5) 170 x 4 @ 1:19

fin



Refresher, 01 Nov 2011
Goals:
Squat/Pushup loop: 10 x (200 x 5, pushup x 10)

Squat warmup:
bar x 5 @ 10:50
135 x 6 @ 10:52

Squat Pushup Loop:
(1) loop @ 10:57
(2) loop @ 11:03
(3) loop @ 11:10
(4) loop @ 11:19
1 chin!!!
(5) loop @ 11:27
1 chin @ 11:32!!!
1 chin @ 11:35!!!

fin



Refresher Day, 02 Nov 2011
Goals:
Pendlay Row: 172.5 x 6s x 4r
Chinups: 3s x 1r

Pendlay Row:
135 x 5 @ 10:56
(1) 172.5 x 4 @ 11:00 (heavy, but all reps were good)
(1.5) 1 chin up!
(2) 172.5 x 4 @ 11:05 (easier than last set)
(2.5) 1 chin up! @ 11:10
(3) 172.5 x 4 @ 11:13
(4) 172.5 x 4 @ 11:19
(5) 172.5 x 4 @ 11:25
(6) 172.5 x 4 @ 11:31

(3.5) pullup fail



Refresher day, 03 Nov 2011
Goals:
5 loops: (Squat 205 x 5 , 11 pushup)

warmup:
squat bar x 5 @ 1:49
squat 135 x 5 @ 1:52

Loops:
(1) squat 205 x 5 , pushup x 11 @ 1:57
(2) squat 205 x 5 , pushup x 11 @ 2:03
(3) squat 205 x 5 , pushup x 11 @ 2:10
(4) squat 205 x 5 , pushup x 11 @ 2:17
(5) squat 205 x 5 , pushup x 11 @ 2:26

(no chins today. going to rest and go for a double tomorrow.)

fin




Bench/Squat Day 04 Nov 2011
Goals:
Squat: 260 x 3s x 5r
Bench: 200 x 5s x 5r
Pendlay Row: 175 x 6s x 4r

Squat:
bar x 5 @ 10:55
135 x 5 @ 10:57
225 x 5 @ 11:02
(1) 260 x 5 @ 11:10
(2) 260 x 5 @ 11:18
(3) 260 x 5 @ 11:25 (Squats were tough. I enjoyed the challenge.)

Bench:
bar x 5 @ 11:30
135 x 5 @ 11:34
155 x 5 @ 11:40
175 x 5 @ 11:44
185 x 3 @ 11:46
(1) 200 x 5 @ 11:52
(2) 200 x 5 @ 11:59
(3) 200 x 5 @ 12:08
(4) 200 x 5 @ 12:14
(5) 200 x 5 @ 12:21

Pendlay Row:
135 x 5 @ 12:25
(1) 175 x 4 @ 12:29
(2) 175 x 4 @ 12:34
(3) 175 x 4 @ 12:40
(4) 175 x 4 @ 12:45
(5) 175 x 4 @ 12:49
(6) 175 x 4 @ 12:53

fin!!!!!