conorvansmack's Training Journal

[conorvansmack]

9/22

Squat - 12 air, 8 @ 115, 5 @ 165, 3 @ 215, 2 @ 245, 3 x 5 @ 270

Bench Press - 10 pushups, 2 x 5 w/bar, 5 @ 120, 5 @ 155, 3 @ 195, 2 @ 230, 3 x 5 @ 245

Power Clean - 5 @ 85, 3 @ 115, 2 @ 135, 3 x 3 @ 155

Hanging Knee Raise - 3 x 12

 

[conorvansmack]

9/26

Pull ups - 10, 7, 5

Squat - 12 air, 5 OH @ 85, 8 @ 115, 5 @ 165, 3 @ 225, 3 @ 245, 5 x 3 @ 275
I'm experimenting with 5 sets of 3 on squats since my form tends to break down around the 4th and 5th rep. Next time I'll likely do 3 sets of 5.

OH Press - 2 x 5 w/bar, 5 @ 65, 5 @ 95, 3 @ 125, 2 @ 135, 3 x 5 @ 150

Deadlift - 2 x 5 @ 145, 5 @ 205, 3 @ 255, 2 @ 305, 5 @ 335, 10 @ 225
I started experimenting with mixed grip during the warm up sets since I never use it. I did the work set reps as singles with overhand grip about 15 seconds apart.

Rev. crunches - 3 x 12

 

[conorvansmack]

9/29

Front Squat - 12 air, 8 @ 85, 5 @ 135, 5 @ 175, 3 @ 195, 3 x 5 @ 220
Technique got a little ugly, probably because I wasn't keeping my shoulders back. I started keeping my eyes up and it got better, but I'll be back at 220 again next time.

Bench Press - 2 x 5 w/bar, 5 @ 120, 5 @ 155, 3 @ 195, 2 @ 230, 2 x 5 @ 245, 4 @ 245
Technique started breaking down on the 3rd set and I didn't get the last rep.

Power Clean - 5 @ 95, 3 @ 115, 2 @ 135, 2 @ 145, 3 x 3 @ 165
I need to focus on whipping my elbows around and dropping down quicker for the catch. I think I'm a little too upright during the 2nd pull.

As I read my own comments, it doesn't look so good. I got to the gym later than normal (7:30) and I don't like to eat before working out, but this was just too late. I was feeling hungry during my warm up.

 

[conorvansmack]

10/12

Ugh, out of the gym for a week and a half b/c I was sick. I'm leaving for a short vacation to California on Wednesday, my brother is getting married. I might be able to get in one workout, but we'll have to see, this is getting frustrating.

Squat - 12 air, 5 OH @ 85, 8 @ 115, 5 @ 135, 5 @ 165, 5 @ 195, 5 @ 225, 5 @ 255

Bench Press - 2 x 5 w/bar, 8 @ 115, 5 @ 145, 5 @ 175, 5 @ 205, 5 @ 235

Pull ups - 3 x 5

 

[conorvansmack]

10/20

Another long layoff. It looks like I'm only able to make it to the gym twice a week, but that's ok. Being a good father and husband is more important. I have the rest of my life to lift weights.

Squat - 12 air, 8 OH w/85, 8 @ 115, 5 @ 165, 5 @ 205, 3 @ 235, 3 x 5 @ 255

OH Press - 2 x 5 w/bar, 5 @ 65, 5 @ 95, 3 @ 115, 2 @ 130, 3 x 5 @ 145

Deadlift - 2 x 5 @ 145, 5 @ 205, 3 @ 255, 2 @ 305, 5 @ 335
My grip strength has definitely decreased, but that seems logical since I haven't deadlifted in almost a month.

 

[conorvansmack]

10/26

Pull ups - 8, 7, 7

Squat - 12 air, 8 OH @ 85, 8 @ 115, 5 @ 155, 3 @ 205, 2 @ 225, 3 x 5 @ 245

Bench Press - 10 pushups, 2 x5 w/bar, 5 @ 115, 5 @ 155, 3 @ 185, 2 @ 215, 3 x 5 @ 225

Hanging Knee Raise - 2 x 12

This is the first time in a while that my squat has felt good. I had some flexibility issues getting all the way down on the first set, but that was gone by the end. I think I need to go a little faster. On the last set, I was getting pretty winded.

I'm still trying to figure out how to make this twice a week thing work. It sucks, but it's all I have time for.

 

[conorvansmack]

11/3

Pull ups - 8, 6, 5

Front Squat - 12 air, 5 @ 85, 5 @ 125, 3 @ 165, 2 @ 185, 3 x 5 @ 205

Bench Press - 10 pushups, 2 x 5 w/bar, 5 @ 115, 5 @ 145, 3 @ 185, 2 @ 205, 3 x 5 @ 225

Rows - 5 @ 95, 5 @ 115, 5 @ 135, 3 x 5 @ 155

 

[conorvansmack]

11/6

Dips - 10 @ BW, 2 x 5 @ BW + 45, 7 @ BW + 45

Squat - 5 OH @ 95, 5 @ 105, 5 @ 155, 3 @195, 2 @ 225, 3 x 5 @ 255

OH Press - 2 x 5 w/bar, 5 @ 65, 5 @ 95, 3 @ 115, 2 @ 130, 3 x 5 @ 145
Fast and angry was the name of the game tonight.

Deadlift - 2 x 5 @ 135, 5 @ 195, 3 @ 245, 2 @ 285, 5 @ 320

 

[conorvansmack]

11/11

Lat. pull downs - 10 @ 135, 3 x 8 @ 195

Squat - rack was being used, warmed up w/leg press: 12 @ 135, 8 @ 225
5 @ 135, 5 @ 175, 3 @ 205, 2 @ 245, 3 x 5 @ 260
This was the first time in a while that my squat felt good. I didn't spend as much time between reps and descended a little faster than normal.

Bench Press - 10 push ups, 5 @ 115, 5 @ 155, 3 @ 185, 3 @ 205, 3 x 5 @ 225
A couple of my friends coerced me into trying a max. I went for 275 and was a touch of a pinky from the spotter away from getting it. That give me hope that I might be able to do more by the end of the year.

Rows - 5 @ 115, 5 @ 135, 3 @ 155, 3 x 5 @ 165

Hanging knee raise - 15, 12, 12 alt. sides

 

[conorvansmack]

11/16
Late start, shortened workout - 1 work set for each

Dips - 10 @ BW, 10 @ BW+45

Squat - 12 air, 8 OH @ 85, 5 @ 135, 5 @ 175, 3 @ 205, 5 @ 265

OH Press - 2 x 5 w/bar, 5 @ 65, 5 @ 95, 3 @ 115, 2 @ 130, 8 @ 145

Deadlift - 2 x 5 w/135, 5 @ 175, 5 @ 205, 3 @ 245, 10 @ 275

 

[conorvansmack]

11/18

Pull ups - 10 pull-downs @ 135
9, 6, 5

Front Squat - 15 air, 8 @ 85, 5 @ 125, 3 @ 165, 2 @ 185, 3 x 5 @ 205

Bench Press - 10 push ups, 2 x 5 w/ bar, 5 @ 115, 5 @ 155, 3 @ 185, 2 @ 205, 3 x 5 @ 225

Rows - 5 @ 115, 5 @ 145, 5 @ 165, 3 x 5 @ 175

HKR - 3 x 12 - broke the last set into 4s and 3s.

 

[conorvansmack]

11/22

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

Squat - 12 air, 5 OH @ 95, 5 @ 115, 5 @ 155, 3 @ 195, 2 @ 235, 3 x 5 @ 265

OH Press - 2 x 5 w/bar, 5 @ 65, 5 @ 95, 3 @ 115, 2 @ 130, 3 x 5 @ 145

Deadlift - 2 x 5 @ 135, 5 @ 195, 3 @ 245, 2 @ 295, 6 @ 325

Rev. crunches - 3 x 12

 

[conorvansmack]

11/30

Pull ups - 10 pull downs @ 135, 3 x 6

Squat - 10 air, 5 @ 115, 5 @ 165, 3 @ 205, 2 @ 245, 3 x 3 @ 270

Bench Press - 10 push ups, 5 @ 115, 5 @ 155, 3 @ 185, 2 @ 215, 3 x 5 @ 235

Rows - 5 @ 115, 5 @ 135, 3 @ 155, 2 x 5 @ 175, 8 @ 175

Flies - 2 x 8 @ 70

Pull downs - 2 x 8 @ 165

 

[conorvansmack]

12/3

Dips - 10 @ BW, 3 x 5 @ BW +55

Squat - 12 air, 5 @ 115, 5 @ 165, 3 @ 205, 2 @ 245, 3 x 5 @ 270

OH Press - 2 x 5 w/bar, 5 @ 65, 5 @ 95, 3 @ 120, 2 @ 135, 3 x 5 @ 150
It wasn't pretty, but it was 3 sets of 5.

Deadlift - 2 x 5 @ 135, 5 @ 195, 3 @ 245, 2 @ 295, 6 @ 330

 

[conorvansmack]

12/6 - Short on time, short workout.

Pull ups - 10 pull downs @ 135, 7, 7, 7

Front Squat - 12 air, 5 @ 85, 5 @ 125, 3 @ 165, 2 @ 185, 3 x 5 @ 205

Bench Press - 2 x 5 w/bar, 5 @ 115, 5 @ 155, 3 @ 185, 2 @ 215, 2 x 5 @ 240, 3 @ 240
Spotter helped with the last 2 reps. I should have taken more rest or just stopped after the 4th.

 

[conorvansmack]

12/10

Dips - 10 @ BW, 3 x 7 @ BW+55

Squat - 12 air, 5 @ 115, 5 @ 165, 3 @ 205, 2 @ 245, 3 x 3 @ 275

OH Press - 2 x 5 w/bar, 5 @ 65, 5 @ 95, 3 @ 120, 2 @ 135, 2 x 5 @ 150, 1 x 4 @ 150

Deadlift - 2 x 5 @ 145, 5 @ 205, 3 @ 250, 2 @ 300, 5 @ 335

 

[conorvansmack]

12/14

Pull ups - 3 x 7

Squat - 12 air, 5 @ 115, 5 @ 165, 3 @ 205, 2 @ 245, 3 x 5 @ 275

Bench Press - 2 x 5 w/bar, 5 @ 120, 5 @ 155, 3 @ 190, 2 @ 220, 3 x 5 @ 240

Rows - 5 @ 95, 3 @ 135, 3 @ 165, 3 x 5 @ 185

Ab wheel rollouts (from knees) - 2 x 12

I felt really good about bench press, the last set was probably the best of the three. Looking forward to establishing 1RMs for OH Press and Deadlift later this week.

 

[conorvansmack]

12/17

1RM night

10 back extensions

Squat - 10 air, 5 @ 115, 5 @ 145, 5 @ 185, 5 @ 225

OH Press - 2 x 5 w/bar, 5 @ 95, 2 x 3 @ 115, 2 x 2 @ 135, 2 x 1 @ 155, 1 @ 170, missed @ 185, 1 @ 175

170 was my original target. It went up nice and easy so I got greedy and went for 185. It got to about an inch above my eyebrows and stopped. I struggled until I noticed my back was arching pretty bad and racked it. I rested and got 175 with good technique.

Deadlift - 2 x 5 @ 135, 5 @ 205, 3 x 1 @ 265, 2 x 1 @ 325, 1 @ 355, missed @ 385 w/overhand grip, 1 @ 385 w/mixed grip, 1 @ 395 w/mixed grip.

The bar started rolling out of my hands before it got to my knees with overhand grip. Mixed grip was much better. I rested and got 395. It was slow, but the technique was clean.

 

[brikis98]

Congrats on the PRs, some very solid numbers there.

 

[conorvansmack]

12/22

Pull ups - 10, 8, 8

Front Squat - 10 air, 5 @ 85, 5 @ 125, 3 @ 165, 2 @ 185, 3 x 5 @ 210

Bench Press - 10 pushups, 2 x 5 w/bar, 5 @ 120, 5 @ 155, 3 @ 190, 2 @ 220, 3 x 5 @ 240

Rows - 5 @ 95, 5 @ 135, 3 @ 165, 3 x 5 @ 185

Ab wheel rollouts - 3 x 10

 

[conorvansmack]

12/26

Dips - 10 @ BW, 5, 5, 7 @ BW + 60

Squat - 15 air, 5 @ 115, 5 @ 165, 3 @ 205, 2 @ 245, 3 x 5 @ 275

OH Press - 2 x 5 w/bar, 5 @ 65, 5 @ 95, 3 @ 120, 2 @ 135, 3 x 5 @ 150

Deadlift - 2 x 5 @ 145, 5 @ 205, 3 @ 255, 2 @ 305, 6 @ 340

HKR - 2 x 12 front, 10 alt. sides

 

[conorvansmack]

12/30 - Max Night part 2

AM weight was right around 225.

Squat - 15 air, 5 @ 115, 5 @ 145, 3 @ 175, 3 @ 205, 2 x 2 @ 235, 2 x 1 @ 265, 1 @ 285, 1 @ 305 (PR), 1 @ 325 (PR), 1 @ 340 (PR)

Bench Press - 2 x 5 w/bar, 5 @ 115, 5 @ 155, 3 @ 185, 2 @ 215, 2 x 1 @ 235, 1 @ 255 (PR), 1 @ 275 (PR), 1 @ 285 (PR)

It's ironic that this took about as long as my normal workout, but once the lighter warm up sets were done, I wasn't sweating or tired at all. My spotter on the squat said he got nervous on the last attempt b/c I paused a little after coming up out of the hole.

 

[conorvansmack]

I didnt' quite hit the goals that I set for myself, but I came darn close. Having a son, recovering from a small back injury, and swallowing my pride were all good things.

Squat - 340
Bench Press - 285
Deadlift - 395
OH Press - 175

I didn't expect to break 1000 on my power total (squat, bench, dead) but it was a nice surpise.

 

[brikis98]

I didnt' quite hit the goals that I set for myself, but I came darn close. Having a son, recovering from a small back injury, and swallowing my pride were all good things.

Squat - 340
Bench Press - 285
Deadlift - 395
OH Press - 175

I didn't expect to break 1000 on my power total (squat, bench, dead) but it was a nice surpise.

Congrats! The 1RM is a pretty different beast than sets of 5 and takes some getting used to. Next time you max out, you'll do better just from having more experience with it. At any rate, you got some good solid numbers to work with for the following year. Happy New Year!

 

[conorvansmack]

1/6

Chin ups - 3 x 8

Bench Press - 2 x 5 w/bar, 5 @ 120, 5 @ 155, 3 @ 195, 2 @ 225, 3 x 5 @ 245

Squat - 12 air, 5 @ 115, 5 @ 165, 3 @ 210, 2 @ 255, 3 x 3 @ 280 (1 min rest btw sets)

Cable Rows - 8 @ 135, 8 @ 150, 8 @ 165, 8 @ 180