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conorvansmack's Training Journal

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12/16

Pull ups - 10, 8, 6

Front Squat - 12 air, 8 @ 95, 5 @ 145, 5 @ 185, 5 @ 205, 3 x 3 @ 225

Incline Bench Press - 10 decline pushups, 8 @ 95, 5 @ 125, 5 @ 155, 5 @ 175, 3 x 5 @ 195

Hanging knee raise - 15
Butterfly sit ups (soles of feet together) - 15 Brutal! I really struggled with keeping my feet together and close to my body.
 
12/19

Squat - 12 air, 8 @ 115, 5 @ 165, 5 @ 205, 5 @ 245, 5 @ 275, 1 @ 285, 1 @ 295, 3 @ 295

Bench Press -15 pushups, 8 @ 125, 5 @ 175, 5 @ 205, 3 @ 235, 5 @ 260, 2 x 3 @ 260 - 5 Pull ups between each set at 260

Power Clean - 5 @ 95 (hang), 5 @ 125 (hang), 3 @ 135, 5 @ 155
 
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12/21

Dips - 10 @ BW, 5 @ BW+45, 3 x 5 @ BW+65

Squat - 15 air, 8 @ 115, 5 @ 155, 5 @ 195, 3 @ 235, 20 @ 195

OH Press - 2 x 5 w/bar, 8 @ 65, 5 @ 100, 5 @ 120, 3 @ 135, 3 x 5 @ 155

Deadlift - 2 x 5 @ 145, 5 @ 215, 3 @ 275, 2 @ 335 (mixed grip), 5 x 1 @ 365 (OH grip), 2 x 1 @ 385 (1 OH, 1 mixed)
 
They're easier/better when I have someone coaching and queueing me during the set. I'd like to get to 20 x 225 by the end of February. #13 - 17 are pretty tough, probably the hardest of the whole set. Once I'm past those, the end is in sight. I know where I need to focus and really bear down the next time I do them. I'm not sure if I'll go for 20 @ 205, but at least 15 reps.

I started experimenting with singles and doubles about 10 - 20 lbs. heavier than my work set and it went really well. 3 x 5 is still great, but I need to working on getting my max up. I've been hanging around under 300 for way too long.
 
Having someone available to yell at you while doing 20 rep squats is essential. It's really a competition between the voice in your head screaming at you to stop and the voice of a friend/spotter/coach screaming at you to keep going.
 
12/23

Pull ups - 11, 6, 6

Front Squat - 12 air, 8 @ 105, 5 @ 145, 5 @ 185, 3 @ 205, 3 x 5 @ 225

Incline Bench Press - 15 decline push ups, 8 @ 95, 5 @ 135, 5 @ 165, 3 @ 195, 2 x 5 @ 200, 4 @ 200

L-sit chin ups - 8, 7, 7
 
12/29

Squat - 12 air, 5 @ 135, 5 @ 175, 5 @ 215, 5 @ 250, 5 @ 280, 3 @ 295, 3 @ 305
305 is a 3-rep PR, but I've done more as a single. I'm really liking the confidence that sets of triples are giving me after the work set.

Bench Press - 12 push ups, 5 @ 125, 5 @ 165, 5 @ 205, 5 @ 235, 4 @ 260
The bar speed was pretty slow on the 4th rep, so I racked it. My spotter had to leave so I called it quits.

Power Clean - 5 @ 95 (hang), 5 @ 125 (hang), 3 @ 135, 3 @ 155, 2 x 3 @ 165
 
1/2

Dips - 10 @ BW, 5 @ BW+45, 3 x 5 @ BW+70

Squat - 12 air, 5 @ 135, 5 @ 165, 5 @ 195, 10 or 11 @ 215 - lost count

OH Press - 2 x 5 w/bar, 8 @ 65, 5 @ 100, 5 @ 120, 5 @ 135, 5 @ 155, 2 x 3 @ 155

Deadlift - 2 x 5 @ 155, 5 @ 235, 3 @ 295, 2 @ 335, 8 x 1 @ 370 - all sets OH grip
 
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1/6

Squat - 15 air, 5 @ 135, 5 @ 165, 5 @ 195, 20 @ 205
Huffing and puffing, but done!

Rows - 5 @ 95, 5 @ 135, 5 @ 165, 3 x 5 @ 195
 
1/11

Pull ups - 10, 8, 5

Front Squat - 12 air, 8 @ 105, 5 @ 135, 5 @ 175, 3 @ 205, 3 x 3 @ 235

Incline Bench Press - 10 decline push ups, 8 @ 95, 5 @ 135, 5 @ 165, 3 @ 185, 3 x 3 @ 205

I got a very late start so I wasn't able to do anything else. Getting to the gym has been tough lately. My wife and I haven't been sleeping very well since she had a miscarriage on New Year's Eve, but it's getting better.
 
1/15

I'm working out of town this weekend. The hotel I'm staying at has guest passes for a local gym.

Squat - 12 air, 5 @ 135, 5 @ 175, 5 @ 215, 5 @ 255, 5 @ 285, F @ 310, 3 @ 310
The gym has a legit squat rack, which I haven't used in a long time. I lost my focus in the first attempt at 310 and just set it on the bars. Embarrassing.

Bench Press - 12 push ups, 5 @ 125, 5 @ 165, 5 @ 205, 3 @ 235, 5 @ 255
No spotter around, so no lift off or safety. I went conservative but felt great.

Power Clean - 5 @ 95 (hang), 3 @ 125 (hang), 3 @ 145, 5 x 1 @ 165
Technique was extremely hit and miss.

Hanging Knee Raise - 3 x 12
 
1/17

Dips - 15 @ BW, 5 @ BW+45, 3 x 5 @ BW+70

Squat - 5 @ 135, 5 @ 175, 5 @ 215, 5 @ 255, 5 @ 290

OH Press - 2 x 5 w/bar, 8 @ 65, 5 @ 100, 5 @ 120, 5 @ 135, 2 x 5 @ 155, 3 @ 155

Deadlift - 2 x 5 @ 155, 5 @ 235, 3 @ 285, 2 @ 335, 5 x 1 @ 375 (mixed grip, no chalk)

Power Clean - 5 @ 155

I'm still working out away from home. The gym does not allow chalk, so I went without it and surprised myself. My chronically sweaty hands weren't as big a problem as I expected. They had 25kg bumpers, so I had to try some power cleans
 
1/26

Pull ups - 11, 7, 6

Front Squat - 12 air, 8 @ 105, 5 @ 145, 5 @ 175, 5 @ 205, 3 x 5 @ 235

Incline Bench Press - 10 decline push ups, 8 @ 95, 5 @ 135, 5 @ 165, 3 @ 185, 3 x 3 @ 205
The spotter helped on reps 4 and 5 of the first set, so I went for 3 reps on the 2nd and 3rd sets.

The gym got a new half rack/platform combo and a rower. I've never used a rower so I figured I'd try it out. 700m in about 3 minutes. It's a start. I felt like I got the hang of the technique toward the end and was able to increase my speed/pace.
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1/31
My whole family (wife, son, and I) caught a real nasty cold on Friday night, so I was out of commission for the weekend. I was just through the door of the gym last night and my work blackberry went off, so back out the door I went.
 
2/8

The blizzard and a wedding down in St. Louis kept me out of the gym last week. I decided to back the weight off a bit tonight.

Squat - 12 air, 5 @ 135, 5 @ 175, 5 @ 225, 5 @ 265, 5 @ 285

Bench Press - 10 push ups, 5 @ 135, 5 @ 165, 5 @ 205, 5 @ 225, 5 @ 245

Power Clean - 5 @ 95 (hang), 3 @ 125 (hang), 3 @ 145, 5 x 1 @ 155
 
2/24

Squat - 12 air, 5 @ 135, 5 @ 175, 5 @ 215, 5 @ 255, 5 @ 275
Went for a weight that I felt comfortable doing 5 reps of for my first real squatting in over 2 weeks.

OH Press - 2 x 5 w/bar, 5 @ 65, 5 @ 95, 5 @ 115, 5 @ 135, 5 @ 145

Deadlift - 2 x 5 @ 145, 5 @ 225, 3 @ 295, 2 @ 335, 5 x 1 @ 365
All sets OH grip, chalk for 365.

The Snowpacalypse, wedding, and vacation have kept me out of the gym. I lifted a little while in Mexico, but the weights weren't that heavy. 3 x 315 in a smith machine doesn't count. I experimented with kettlebell cleans and swings, fun stuff.
 
2/26

Chin ups - 10, 10, 6 + 2

Volume Squat - 12 air, 5 @ 135, 5 @ 175, 5 @ 205, 3 x 10 @ 225
I knew that getting 20 reps was out of the question, so 3 x 10 seemed like a good idea. The 1st and 2nd sets got a little dicey toward the end but the 3rd set was good.

Dips - 10 @ BW, 5 @ BW+45, 3 x 5 @ BW+65

Rowing - 1000m/4:25
I have only used the rowing machine at the gym once before, so I set out with the goal of 1000m in 5:00. Once I got to 500m, I figured I could hit 1000 in under 4:30. Much more enjoyable cardio than running.
 
3/4

Front Squat - 12 air, 8 @ 105, 5 @ 135, 5 @ 165, 5 @ 195, 5 @ 225

Incline Bench Press - 2 x 5 w/bar, 5 @ 95, 5 @ 135, 5 @ 165, 5 @ 185, 2 x 3 @ 205

HKR - 15, 12+3, 10+6

Rowing - 2 x 500m - both in 2:04 I lowered the tension 1 notch for the second 500.
 
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3/8

Squat - 12 air, 5 @ 135, 5 @ 175, 5 @ 215, 5 @ 255, 5 @ 280

Bench Press - 3 x 5 w/bar (differing widths), 5 @ 125, 5 @ 165, 5 @ 195, 5 @ 225, 6 @ 245

Power Clean - 5 @ 95 (hang), 5 @ 125 (hang), 3 @ 145, 5 x 1 @ 160

Ab wheel rollouts - 3 x 12
 
3/19

Squat - 12 air, 5 @ 135, 5 @ 175, 5 @ 215, 5 @ 255, 5 @ 285, 1 @ 305, 2 @ 315

OH Press - 2 x 5 w/bar, 5 @ 95, 5 @ 125, 5 @ 135, 5 @ 150, 3 @ 165

Deadlift - 2 x 5 @ 145, 5 @ 225, 3 @ 285, 2 @ 335, 5 x 1 @ 375 (OH grip) 1 @ 395 (mixed grip)

I've been really inconsistent b/c of work, illness, and the need to be at home with my wife and son. I may do P90X on nights that I don't go to the gym so I can lose some weight.
 
3/23

Chin ups - 10, 7, 5

Squat - 12 air, 5 @ 135, 5 @ 165, 5 @ 195, 3 @ 215, 20 @ 225

Dips - 10 @ BW, 5 @ BW+45, 3 x 5 @ BW+70

It felt great to get all 20 reps. I wouldn't have gotten it without one of my friends motivating and cueing me to keep my chest up.
 
3/26

Pull ups - 10, 8, 8

Front Squat - 12 air, 8 @ 105, 5 @ 145, 5 @ 175, 5 @ 205, 5 @ 230

Incline Bench Press - 2 x 5 w/bar, 5 @ 95, 5 @ 135, 5 @ 165, 5 @ 185, 5 @ 205

KB swings - 10 @ 25, 10 @ 35, 10 @ 45, 10 @ 55

Lap pull downs - 10 @ 135, 10 @ 165, 8 @ 195, 5 @ 225

I'm working in Albany, NY this weekend and found www.albanystrength.com. Fantastic place. $5 per workout, lots of power racks, and they have chalk! I hope to make it back on Monday morning before I fly back home.
 
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3/31

Squat - 12 air, 5 @ 135, 5 @ 175, 5 @ 225, 5 @ 260, 5 @ 290, 3 @ 315

Bench Press - 2 x 5 w/bar, 5 @ 125, 5 @ 165, 5 @ 200, 5 @ 230, 6 @ 250

Power Clean - 5 @ 125, 3 @ 135, 3 @ 150, 5 @ 165
 
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