conorvansmack's Training Journal

[conorvansmack]

5/21

7 pullups @ BW, 7 chinups @ BW, 8 back extensions
5 pullups @ BW+30, 3 chinups @ BW+30, 8 back extensions
5 pullups @ BW+30, 4 chinups @ BW+30, 8 back extensions

Squat - 12 air, 8 @ 115, 5 @ 165, 5 @ 205, 5 @ 225, 8 @ 245

Bench Press - 15 pushups, 8 @ 115, 5 @ 155, 5 @ 195, 9 @ 225

BB Rows - 5 @ 95, 5 @ 135, 5 @ 135 on step, 5 @ 165, 5 @ 165 on step, 8 @ 185

Ab wheel rollouts - 3 x 12

5 pullups @ BW+21# chains

 

[conorvansmack]

6/3

Over two weeks out of the gym because of vacation and schedule. I was hoping to do some maxing at the end of the month, but I think I'll put that off until the end of July.

I pulled my left hamstring/glute climbing a step ladder (a whole 2 steps!) before I left for the gym. I feel old and pathetic.

Dips - 10 @ BW, 8 @ BW+45, 5 @ BW+65, 5 @ BW+75

Squat - 12 air, 8 @ 115, 5 @ 145 , 5 @ 175, 5 @ 205, 5 @ 235, 5 @ 255

OH Press - 2 x 5 w/bar, 5 @ 65, 5 @ 85, 5 @ 105, 5 @ 125, 5 @ 145

Deadlift - 2 x 5 @ 145, 5 @ 195, 3 @ 245, 3 @ 295, 5 x 1 @ 355 (all sets overhand grip w/o chalk).

 

[conorvansmack]

6/7

Chin ups - 7 @ BW, 3 x 5 @ BW+30

Front Squat - 12 air, 5 OH squats @ 85, 8 @ 85, 5 @ 135, 5 @ 175, 5 @ 205, 5 @ 225 (PR)
I was going to try 220, but everything was feeling good. Reps 1-3 were great, just about perfect. #4 was good and #5 was ugly, but the weight went up. I had spotters on either side just in case.

Bench Press - 10 pushups, 10 w/bar, 5 @ 115, 5 @ 155, 5 @ 185, 5 @ 215, 5 @ 235 (no lift off)

BB Rows - 8 @ 95, 8 @ 135, 5 @ 175, 8 @ 195

 

[conorvansmack]

6/10

Dips - 10 @ BW, 8 @ BW+45, 2 x 5 @ BW+80

Squat - 12 air, 8 @ 115, 5 @ 155, 5 @ 195, 5 @ 236, 5 @ 265

OH Press - 10 w/bar, 8 @ 65, 5 @ 85, 5 @ 105, 5 @ 125, 3 x 5 @ 140

Deadlift - 2 x 5 @ 145, 5 @ 205, 3 @ 255, 3 @ 315, 8 x 1 @ 355 (OH grip w/chalk)

 

[conorvansmack]

6/14

Chin Ups - 5 @ BW, 5, 4, 4 @ BW+35

Squat - 12 air, 8 @ 115, 5 @ 165, 5 @ 205, 5 @ 245, 5 @ 275

Bench Press - 10 pushups, 8 @ 115, 5 @ 155, 5 @ 195, 5 @ 225, 5 @ 245

BB Rows - warm up sets on step - 8 @ 95, 5 @ 135, 5 @ 175, 2 x 5 @ 205

Pull ups - 8 @ BW, 5 @ BW+23# chains

 

[conorvansmack]

6/18

Dips - 10 @ BW, 8 @ BW+45, 3 x 5 @ BW+80

Squat - 12 air, 8 @ 115, 5 @ 165, 5 @ 215, 5 @ 255, 5 @ 280

OH Press - 10 w/bar, 8 @ 65, 5 @ 90, 5 @ 115, 5 @ 130, 3 x 5 @ 145

Deadlift - 2 x 5 @ 145, 5 @ 215, 3 @ 275, 2 @ 325, 5 @ 365

 

[conorvansmack]

6/23

Chin ups - 8 @ BW, 3 x 5 @ BW+35

Front Squat - 12 air, 8 @ 95, 5 @ 135, 5 @ 175, 5 @ 205, 3 x 3 @ 225

Bench Press - 10 pushups, 8 @ 115, 5 @ 155, 5 @ 195, 5 @ 225, 5 @ 245

Power Clean - 5 @ 95 (hang), 3 @ 115, 3 @ 135, 3 @ 145, 2 x 3 @ 155

Meant to make it in on Monday - baby poop explosion. Tornado at 9:30pm
Tuesday - Tornado cleanup - lots of tree branches, house is fine.

 

[conorvansmack]

6/28

Dips - 10 @ BW, 5 @ BW+45, 3 x 5 @ BW+80

Squat - 12 air, 8 @ 115, 5 @ 170, 5 @ 210, 5 @ 255, 5 @ 285

OH Press - 10 w/bar, 8 @ 65, 5 @ 90, 5 @ 115, 5 @ 130, 3 x 5 @ 145

Deadlift - 2 x 5 @ 145, 5 @ 220, 3 @ 275, 2 @ 330, 8 x 1 @ 370 (3 OH, 5 mixed - the bar started rolling. Missed 4th attempt at OH grip, got really pissed and switched to mixed.)

 

[conorvansmack]

7/1

Chin ups - 1RM testing - 5 @ BW, 1 @ BW+45, 65, 75, 80.

Squat - 12 air, 8 @ 115, 5 @ 170, 5 @ 210, 5 @ 255, 5 @ 285

Bench Press - 15 pushups, 8 @ 125, 5 @ 160, 5 @ 200, 5 @ 230, 5 @ 250

Power Clean - 5 @ 95 (hang), 3 @ 115, 3 @ 135, 8 x 1 @ 155

 

[conorvansmack]

7/7 - long breaks are killing my progress

Dips - 10 @ BW, 8 @ BW+45, 3 x 5 @ BW+85
The first rep felt very heavy, but after that one was out of the way it felt fine.

Squat - 12 air, 8 @ 115, 5 @ 170, 5 @ 215, 5 @ 265, 2 x 3 @ 290

OH Press - 10 w/bar, 8 @ 65, 5 @ 95, 5 @ 120, 5 @ 135, 5 @ 150 - short on time

Deadlift - 2 x 5 @ 150, 5 @ 225, 3 @ 280 (mixed grip), 2 @ 335(mixed grip), 5 x 1 @ 375 (OH grip)

 

[conorvansmack]

7/9

Chin ups - 5 @ BW, 2 @ BW+45, 1 @ BW+70, 1 @ BW+90, 10 @ BW
I was hoping for more than BW+90 (315), but I'm satisfied. I'm completely confused by the ability to do 10 a few minutes later . I didn't have enough in me to try for anything higher than BW+90.

Front Squat - 12 air, 8 @ 95, 5 @ 145, 5 @ 185, 5 @ 205, 2 x 3 @ 230
No spotters were available and I squat outside the rack (not a legit power rack) so I played it safe and went for a small increase for 3 reps instead of sets of 5 @ 225.

Bench Press - 15 pushups, 8 @ 125, 5 @ 160, 5 @ 200, 5 @ 230, 5 @ 250, 18 @ 170 (StrongLifts Bench Press Brad Pitt Club)

Power Clean - 5 @ 95(hang), 3 @ 125, 2 @ 150, 5 @ 165

 

[conorvansmack]

I'm feeling totally banged up and sore from Friday's workout and a weekend of yardwork, wakeboarding, and swimming. My wife and I have our birthdays this week, so I won't be back in the gym until Thursday. I need the rest anyway.

 

[conorvansmack]

7/15

Dips - 10 @ BW, 5 @ BW+45, 3 x 5 @ BW+85

Squat - 12 air, 8 @ 115, 5 @ 170, 5 @ 215, 5 @ 260, 6 @ 290
I had two spotters (not a fan of the homo-spot for squatting) and my 5th rep went well enough to try for another. They got a kick out of my knees going snap, crackle, and pop. That's what happens when I don't squat for a while.

OH Press - 10 w/bar, 8 @ 65, 5 @ 95, 5 @ 120, 5 @ 135, 5 @ 150

Deadlift - 2 x 5 @ 150, 5 @ 225, 3 @ 285, 2 @ 340, 1 @ 380 oh grip, 5 @ 380 mixed grip.
I started losing the bar on my second attempt at 380 and dropped it. I switched to mixed grip and finished without any problems. I deloaded the bar to 135, power cleaned it and then pressed it 10 times for punishment.

 

[conorvansmack]

7/19

Pull ups - 10 @ BW, 3 x 4 @ BW+35

Front Squat - 12 air, 8 @ 95, 5 @ 145, 5 @ 175, 5 @ 205, 5 @ 225
Squatting has become as much a confidence exercise as a muscular exercise for me. No spotters tonight, so I needed to convince myself that I could get all 5 reps. My right ring finger popped out from under the bar during #4. I didn't want to re-rack for one more rep and I was able to finish the 5th rep.

Incline Bench Press - 10 w/bar, 8 @ 95, 8 @ 115, 5 @ 135, 5 @ 155, 5 @ 165
I'm adding Incline BP for some variety and to see if it will help me increase my other presses. I was finding a starting weight tonight.

 

[conorvansmack]

Tornado watches, tornado warnings, and eventually a tornado siren kept me at home last night. The gym doesn't have a basement and the back door leaks like a sieve. Flipping weather.

I should make it tonight.

 

[conorvansmack]

7/23

Dips - 10 @ BW, 5 @ BW+45, 3 x 5 @ BW+90

Squat - 12 air, 8 @ 115, 5 @ 175, 5 @ 225, 3 @ 265, 3 x 3 @ 295

OH Press - 10 w/bar, 8 @ 65, 5 @ 100, 5 @ 120, 5 @ 135, 5 @ 155, 2 x 3 @ 155
#5 of 155 was a grinder. I'll keep working my way up to 3 x 5 with it.

Power Clean - 5 @ 95 (hang), 5 @ 125, 3 @ 140, 5 @ 160
I wasn't pulling with my shoulders very much on the 160 set. I need to remember to really "pop" with them.

 

[conorvansmack]

7/27

OH Squat - 12 air, 8 w/bar, 5 @ 85, 5 @ 105, 5 @ 120, 5 @ 135

Bench Press - 15 pushups, 8 @ 120, 5 @ 165, 3 @ 205, 3 @ 235, 4 @ 255 (missed #5), 2 x 5 @ 255
Working up to 3 x 5 @ 255

Deadlift - 2 x 5 @ 145, 5 @ 230, 3 @ 285, 2 @ 345, 8 x 1 @ 385 (5 OH grip, 3 mixed)

1 power clean and 5 press @ 135 putting the bar away.

 

[conorvansmack]

7/30

Pull ups - 8 @ BW, 3 x 5 @ BW+30. There were some grinders in there, so I'll be back at the same weight next time.

Front Squat - 12 air, 8 @ 95, 5 @ 145, 3 @ 175, 3 @ 205, 2 x 5 @ 230, 3 @ 230
Ran out of gas and technique on the last set.

Incline Bench Press - 15 pushups, 8 @ 75, 5 @ 105, 5 @ 145, 5 @ 165, 3 x 5 @ 175

 

[conorvansmack]

8/2

Squat - 12 air, 8 @ 115, 5 @ 175, 3 @ 225, 3 @ 265, 3 x 5 @ 295

OH Press - 10 w/bar, 8 @ 65, 5 @ 100, 3 @ 120, 3 @ 135, 3 x 5 @ 155

SDHP - 12 @ 95, 8 @ 115, 8 @ 135
I've only done these once or twice, but I like 'em! As long as my technique stays clean and safe, I try to do them as fast as possible. Tonight was all about finding a starting weight. Probably 145ish next time.

 

[conorvansmack]

8/5

10 chin ups

OH Squat - 12 air, 8 w/bar, 5 @ 85, 5 @ 105, 3 @ 120, 2 x 5 @ 135
My right IT band felt really tight and I wasn't getting the depth I wanted until the set with 120. The sets with 135 were good, but the 4th and 5th rep of each gave me some balance problems. I'm also having a hard time figuring out how to bring the bar down when I'm done. The snatch grip puts my hands even with the hooks in the rack. On lighter sets, I'm able to toss the bar up a little and move my hands inward before bringing to my chest. I tried setting it on my traps the last few times, but that is pretty uncomfortable and makes me nervous.

Bench Press - 15 push ups, 8 @ 125, 5 @ 165, 3 @ 205, 3 @ 235, 3 x 5 @ 245
No spotter available tonight and the set at 235 felt a little heavy. I decided to play it safe. I felt good about it, especially w/o a lift off or a spotter.

Deadlift - 2 x 5 @ 145, 5 @ 230, 3 @ 290, 2 @ 350, 8 x 1 @ 390 (5 OH grip, 3 mixed)

10 chin ups

 

[M0oG0oGaiPan]

aha that bench press brad pitt club is hilarious

 

[SociallyChallenged]

8/5

10 chin ups

OH Squat - 12 air, 8 w/bar, 5 @ 85, 5 @ 105, 3 @ 120, 2 x 5 @ 135
My right IT band felt really tight and I wasn't getting the depth I wanted until the set with 120. The sets with 135 were good, but the 4th and 5th rep of each gave me some balance problems. I'm also having a hard time figuring out how to bring the bar down when I'm done. The snatch grip puts my hands even with the hooks in the rack. On lighter sets, I'm able to toss the bar up a little and move my hands inward before bringing to my chest. I tried setting it on my traps the last few times, but that is pretty uncomfortable and makes me nervous.

Bench Press - 15 push ups, 8 @ 125, 5 @ 165, 3 @ 205, 3 @ 235, 3 x 5 @ 245
No spotter available tonight and the set at 235 felt a little heavy. I decided to play it safe. I felt good about it, especially w/o a lift off or a spotter.

Deadlift - 2 x 5 @ 145, 5 @ 230, 3 @ 290, 2 @ 350, 8 x 1 @ 390 (5 OH grip, 3 mixed)

10 chin ups

You just have to practice setting the weight back down on your traps. I can't find a video of it right now, but if you let your legs give with the weight coming down, there's very little to worry about. You can practice it with lighter weights and resist a bit with your shoulders to slow the bar down. Unless you have bumper plates, that's really the only option.

 

[conorvansmack]

I think you're right, it's just a practice and comfort issue. I found a video of Greg Everett here.
I would kill for that kind of depth and balance. Seriously, there is a short list of people whose lives I would gladly trade for strength and balance!

 

[SociallyChallenged]

He's wearing weightlifting shoes, which incorporate a raised heel. That, by default, makes getting depth easier. So don't feel too bad about his depth The shoes help A LOT.

 

[conorvansmack]

Urge to kill...diminishing.