Jan 28, 2013 – WORKOUT B (Squat, Overhead Press, Deadlift)

Squat
3×5 95lbs.
3×5 115lbs.
4×5 145lbs.

Press
5×5 75 lbs.

Deadlift
3×5 135lbs.
5×5 160lbs.
1×1 205lbs.

NOTES
It seemed to be the start to a good week as I was able to power through my lifting today. There are still some questions as to form when it comes to the press and deadline, but I felt good doing both today. Maybe the time off and deload were the missing part, who knows? Still I would like to be further along at this point, but what’s happened is in the past and I made my decisions, so here we are.

I skipped the 2×45 today for the squat warm up and went right to 95 lbs. I don’t think that really played into the success I had with 145 lbs. Maybe psychologically it did, but I did struggle a few reps and felt myself leaning forward coming out of the hole. On a positive note, the knees didn’t buckle inward like they were last week. By Friday I should be back to where I was when I started my 4 week hiatus.

The press is coming along, I still think the bar isn’t moving in the a straight line. I have taken video before, but wasn’t much feedback on the form. The breathing seems all out of whack too. I have attempted to follow some others on the Inner Circle, by holding it for 2-3 reps and bouncing the bar when I come down.Right? Wrong? Don’t know, but the weight was straight forward. I might review some press material before Friday to make sure the keep points for the form are included.

I did include a warm up set this week for the deadline, 135 lbs. It worked out well to check the form and make sure I was ready for my work weight of 160 lbs. It was no problem at all and when I finished the 5×5 I decided to try a 1RM. I didn’t recall what my 1RM was prior (it was 215 lbs), so I put on 205 lbs. No problems with that weight. I probably could have gone to 225 lbs. to set a new 1RM, but I chose not to. I’ll give it a go on Friday.

All in all a good day lifting. Feeling much better about being back into a routine, now 2 weeks down after my time off. I do have a hydrostatic testing coming up on February 21. I’ll be curious to see if I had added any LMM while decreasing the % BF.

Jan 30, 2013 – WORKOUT A (Squat, Bench Press, Barbell Row)

Squat
2×5 45lbs.
3×5 95lbs.
3×5 115lbs.
5×5 150lbs.

Bench
3×5 95lbs.
5×5 125lbs.

Row
5×5 85 lbs.

Notes
The first time in since I have been back at the gym after a 4 week hiatus that everything seemed to come together. Outside of not hitting my 1RM on the squat I was very pleased with how all the lifts went today.

I am 5 pound short of where I stopped 4 weeks ago when I took time off from the gym. The second time around isn’t much easier and I already foresee taking a few extra days in order to get the 5×5 in. I had to reattempt 150 lbs twice this week, as I fell short on 3 sets only getting 4 reps in. Squats felt very good today though. The knees, maybe I am concentrating on them more are no longer buckling coming out of the hole, which is nice. I can feel the hip bounce more often than not, so I am doing something right. I did attempt a 1RM at 205 lbs., with my previous best being 195 lbs. I don’t think I am quite ready for it. With all the talk about weight feeling heavy, this felt damn heavy and it was probably too big of a jump to add 55 lbs. So maybe it was just shear stupidity on my part. We will see how Friday goes and might reattempt 195 lbs, which is my PR.

I actually started with the bench today, as the squat rack had 2 guys in it doing deadlifts of all things. I couldn’t figure that one out. I know I have done it in front of the rack before, so I let them finish. I was able to get my warm up and 2 sets of my work weight, 125 lbs in before I jumped on the open squat rack. Again, not ideal, I usually wait out for the rack to start my routine, but I had 75 minutes to work out and didn’t want to sit around…waiting. The weight still feels manageable, but it will start to get more challenging real soon and without a spotter I will have to possibly find another alternative. The squat rack doesn’t work as the lowest rungs for the barbell are too high for the bench. That leaves either the Smith machine or asking someone for a spot. Guess I will cross that bridge when I come to it. Much like the squat I think once I get to 135 lbs, I might be on that weight for a few sessions.

On a positive note, the rows feel better this second time around. 85 lbs was a breeze yesterday and NO CHEATING! That tells me I getting stronger and isn’t that what Stronglifts is all about? Hopefully this positive attitudes sticks with me through 90 and 95 lbs.

All in all I am pleased so far with how I have rebounded after my time off. Hopefully I don’t need to take that much time off again, but it feels great to be back in the gym and lifting, knowing I am getting stronger.

Feb 01, 2013 – WORKOUT B (Squat, Overhead Press, Deadlift)

Squat
2×5 45lbs.
3×5 95lbs.
3×5 115lbs.
5x135lbs.
5×5 155lbs.
1x185lbs.
1x200lbs.

Press
2×5 45lbs.
5×5 80lbs.

Deadlift
2×5 135lbs.
5×5 170lbs.
1×1 225lbs.

NOTES
Had a great work out to end the week, setting 2 new PRs in the process. The gym was very quiet today and the squat rack was wide open, didn’t even leave it today for the entire work out. Gotta love days like this.

The squat felt good right from the start, but I had some concerns that my knees were sore. I can under the right knee, which had ACL surgery in 2009 being tight and sore, but not sure about the left. When I got warmed up, I forgot about the pain and went about my squats. 155 lbs was where I stalled out 4 weeks ago. Today I took that weight to town and came out on top. It felt easier than 150 did, twice this week. The form felt good today, some solid hip bouncing and everything seemed to be going in the right direction. I told myself from the get go that if I felt good I would go for a PR. I attempt one earlier in the week and failed. Today I loaded up 200. Wow, it felt damn heavy. I stayed in control all the way down to parallel and back up for my first squat at 200 and a new PR. I was pretty light-headed after that, but had a big smile on my face.

The press is still a work in progress with the breathing and hold your breath and attempting to bounce the bar back up. Not sure I have that down completely, but 80 lbs was manageable today. I think I might have issues with 85 lbs starting next week, but if I fail I will give it a second chance and then deload.

The deadlift is still my best and strongest lift. I am sure it’s like that for many others. Today’s weight was 170 lbs, which was not a problem. I did throw in 2 warm up sets to make sure the form was good, which it was. I knocked out the 170 without hesitation, but I took noticeably longer breaks in between sets, probably 2-3 minutes. It worked and I accomplished my 5×5. I felt good enough to go for a new PR. In fact I got to throw 2 45 pound weights on each side of the bar for 225 lbs. I took my time, got a good stance and grip and pulled 225 lbs, with some problem, but held it long enough to count it as a new PR.

All in all a GREAT day and I was considering NOT going today. Actually I need to change up my gym days since I am now coaching little league baseball and our practices are on Wednesday and Friday. I think I will be switching to a Tuesday, Thursday, Saturday (or Sunday) routine through June until baseball is over. I can’t fit it into those days as they are too hectic.