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conorvansmack's Training Journal

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8/23

Out of the gym for almost 3 weeks because of parents visiting from California, 10 year wedding anniversary, interviewing for a new job, and general summer nonsense. I didn't do anything for maintenance, no push ups, no air squats, nothing. I think I'm going to regret that.

Pull ups - 8, 8, 6
Better than I thought, but the last one or two of each set was a grinder.

Front Squat - 12 air, 8 @ 85, 5 @ 125, 5 @ 165, 5 @ 185, 3 x 3 @ 205

Incline Bench Press - 12 push ups, 8 @ 75, 8 @ 105, 5 @ 135, 5 @ 155, 5 @ 175

Hanging Knee Raise (HKR) - 3 x 12
I haven't done abs specifically in a long time. The 3rd set was a killer.
 
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8/25

Dips - 2 x 10 @ BW, 5 @ BW+45, 5 @ BW+70, 5 @ BW+80

Squat - 12 air, 8 @ 115, 5 @ 165, 5 @ 205, 5 @ 245, 3 x 3 @ 265

OH Press - 10 w/bar, 8 @ 65, 5 @ 95, 5 @ 115, 5 @ 130, 3 x 5 @ 145
I surprised myself on this one. Going in, I didn't think I would get all 3 sets. I won't say it was easy, but it was definitely easier than I expected.

Power Clean - 5 @ 85 (hang), 5 @ 105 (hang), 3 @ 135, 3 @ 145, 2 x 3 @ 155
I finally put all the technique together on the last rep of the first set of 155. During the 2nd set, I wasn't dropping down to catch the bar. Gotta work on that.
 
8/30

10 chin ups

OH Squat - 12 air, 8 w/bar, 5 @ 75, 5 @ 105, 3 x 5 @ 125

Bench Press - 10 w/bar, 8 @ 115, 5 @ 155, 5 @ 195, 3 @ 225, 5 @ 235, 2 x 5 @ 240

Deadlift - 2 x 5 @ 145, 5 @ 225, 3 @ 280, 2 @ 335, 5 @ 375 (OH grip), 5 @ 375 (mixed grip)
 
9/2

8 Pull ups

Front Squat - 15 air, 8 @ 85, 5 @ 135, 5 @ 170, 3 @ 195, 3 x 5 @ 215

8 Pull ups

Incline Bench Press - 10 w/bar, 8 @ 75, 5 @ 115, 5 @ 145, 5 @ 165, 3 x 5 @ 185
Incline is much harder than I expected it to be. The last rep of the last set was an absolute grinder. I like that it doesn't put as much stress on my shoulder.

8 Pull ups
 
9/14

Another long layoff.

Dips - 15 @ BW, 10 @ BW+45, 5 @ BW+70

Squat - 15 air, 8 @ 115, 5 @ 165, 5 @ 205, 5 @ 245, 5 @ 265

OH Press - 10 w/bar, 8 @ 65, 5 @ 95, 5 @ 115, 5 @ 130, 8 @ 145

SDHP - 8 @ 95, 8 @ 115, 8 @ 135, 5 @ 145
These killed me, but in a good way. I'll likely cap the weight at 155 since I get a weird feeling my neck as the weight is descending. I used to get the same feeling when I would do upright rows.
 
9/17

Right quad and low back were very tight when I got to the gym and they never really loosened up. I would have normally deadlifted at the end, but replaced it with Turkish Getups.

Squat - 15 air, 8 @ 115, 5 @ 165, 5 @ 205, 5 @ 245, 5 @ 275

Bench Press - 15 push ups, 8 @ 115, 5 @ 155, 5 @ 195, 5 @ 225, 6 @ 245 - spotter helped w/ *7.

TGUs - 10 @ 35, 10 @ 40, 10 @ 45
 
9/22

Pull ups - 9, 8, 7

Front Squat - 12 air, 8 @ 85, 5 @ 125, 5 @ 165, 5 @ 195, 3 x 5 @ 215

Incline Bench Press - 15 w/bar - differing widths, 8 @ 75, 5 @ 115, 5 @ 145, 5 @ 165, 3 x 5 @ 175
Based on the warmup sets, I backed the weight off 10 pounds for the incline work set. I'll move up 5 lbs. from there. I'm giving some serious though to buying Eric Cressey's program b/c of the discount from StrongLifts.
 
Started a new job on Monday 9/27 and promptly threw up at work. Stayed home on Tuesday and finally made it into the gym last night.

9/30

Dips - 15 @ BW, 10 @ BW+45, 8 @ BW+55

Squat - 12 air, 8 @ 115, 5 @ 155, 5 @ 195, 5 @ 225, 5 @ 245 - work set went fast and felt easy.

OH Press - 10 w/bar, 8 @ 65, 5 @ 95, 5 @ 115, 5 @ 130, 5 @ 145

Lat pull downs - 10 @ 165, 8 @ 195, 6 @ 225

Power Clean - 5 @ 95 (hang), 3 @ 115, 10 x 1 @ 135
 
10/4

10 chin ups

Squat - 12 air, 8 @ 115, 5 @ 155, 5 @ 195, 5 @ 225, 8 @ 255

Bench Press - 15 push ups, 8 @ 120, 5 @ 155, 5 @ 195, 5 @ 225, 5 @ 246 - spotter helped w/#6.

Deadlift - 2 x 5 @ 145, 5 @ 225, 3 @ 285, 2 @ 335, 5 x 1 @ 375 (OH grip), 5 x 1 @ 385 (mixed grip). The technique was pretty spotty on the set at 385, so I'll be back there next time.
 
10/6

Pull ups - 6 @ BW, 5 @ BW+25, 4 (3+1) @ BW+25, 5 @ BW+15
This was discouraging. I completely ran out of gas on the 2nd weighted set.

Front Squat - 12 air, 8 @ 85, 5 @ 130, 5 @ 165, 3 @ 195, 5 x 3 @ 220

Incline Bench Press -10 decline push ups, 8 @ 75, 5 @ 115, 5 @ 155, 3 @ 170, 2 x 5 @ 180, 8 @ 180 (reps 7 and 8 were grinders)

8 assisted pull ups (60 lbs.)
I felt like getting some volume in and this was the least amount of assistance the machine could give.
 
10/10

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

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

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

Rows - 8 @ 95, 5 @ 135, 5 @ 165, 3 @ 180, 3 x 5 @ 195

Butterfly situps - 2 x 15
Wow, those are hard!
 
10/13

Squat - 15 air, 8 @ 115, 5 @ 165 5 @ 205, 3 @ 225, 15 @ 185
First attempt at volume squatting. My legs started burning around #12 and my hands and forearms tingled for a while when I was done. I'd like to get 20 @ 225 (approx. body weight) by the end of the year. I'll try 15 @ 195 next time. If it goes well, I'll try for 20.

Bench Press - 8 @ 120, 5 @ 155, 5 @ 195, 3 @ 225, 3 x 5 @ 245

Deadlift - 2 x 5 @ 145, 5 @ 235, 3 @ 290, 2 @ 345, 5 x 1 @ 385 (2 OH, 3 mixed) My grip was slipping on #2. I wasn't happy with my technique, so I'll be back at 385 next time.
 
10/18

Pull ups - 5 @ BW, 3 x 5 @ BW+15

Incline Bench Press - 8 @ 85, 5 @ 120, 5 @ 155, 3 @ 170, 3 x 5 @ 185

Front Squat - 12 air, 8 @ 95, 5 @ 145, 5 @ 185, 3 @ 205, 5 @ 225
I went for a deep breath after #4 and didn't get it. Every breath I tried after that seemed to be shallower than the one before it.

8 pull ups
 
10/21

Dips - 10 @ BW, 5 @ BW+45, 3 x 5 @ BW+75

Squat - 12 air, 8 @ 115, 5 @ 155, 5 @ 195, 3 @ 235, 3 x 5 @ 270

OH Press - 2 x 5 w/bar, 8 @ 65, 5 @ 95, 5 @ 120, 3 @ 135, 3 x 5 @ 150

Power Clean - 5 @ 95 (hang), 5 @ 115 (hang), 3 @ 135, 3 x 3 @ 145
 
10/27

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

Bench Press - 15 push ups, 8 @ 125, 5 @ 160, 5 @ 200, 3 @ 230, 3 x 5 @ 250

Deadlift - 5 @ 145, 5 @ 235, 3 @ 285, 2 @ 345 (mixed), 8 x 1 @ 385 (5 OH, 3 mixed)
I've been having a "straining" feeling in my left achilles tendon, on the inside. Sometimes when I deadlift, sometimes when going up stairs, and sometimes even when walking. This morning I felt it a little bit in the tendon on the inside of my hamstring near my knee. I doesn't happen often, but it's definitely in the back of my mind when I'm lifting. Any ideas?
 
10/30

Pull ups - 8 @ BW, 5 @ BW+20, 3 x 4+1 @ BW+20
I wasn't able to get 5 consecutive reps, so I'll be back at BW+20 next time.

Front Squat - 12 air, 8 @ 95, 5 @ 145, 5 @ 185, 3 @ 205, 3 x 5 @ 225
I wasn't thrilled with the technique, I wasn't as upright as I wanted to be, so I'll be back at 225 next time.

Incline Bench Press - 15 decline push ups, 8 @ 85, 5 @ 125, 5 @ 155, 3 @ 175, 3 x 5 @ 190

I jumped rope on and off for about 5 minutes. I really need to practice it more, my calves were burning about half way through.
 
11/1

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

Squat - 15 air, 8 @ 115, 5 @ 165, 5 @ 205, 3 @ 245, 3 x 5 @ 275 - belted
A friend at the gym had a belt and asked if I wanted to try it. I knew I could get 275 without it, but wanted to give it a try. I liked it a lot. It made it a lot easier to maintain abdominal pressure.

OH Press - 2 x 5 w/bar, 8 @ 65, 5 @ 95, 5 @ 120, 3 @ 135, 2 x 5 @ 150, 6 @ 150

Chin ups - 8, 7, 5

Planks - 4 x 45 sec. hold
 
11/4

Squat - 12 air, 8 @ 115, 5 @ 165, 5 @ 205, 3 @ 235, 15 @ 205
I might have gotten two more, but my legs were burning pretty bad.

Bench Press - 12 pushups, 8 @ 115, 5 @ 165, 5 @ 200, 3 @ 235, 3 x 5 @ 255

Deadlift - 2 x 5 @ 145, 5 @ 235, 3 @ 295, 2 @ 350, 6 x 1 @ 390 (1 OH, 5 mixed)

I'm heading to California for about a week and a half to visit friends and family. Hopefully, I'll be able to find a gym to get in 2 or 3 workouts.
 
11/24

Pull ups - 8, 8, 7 - nice and slow, no kipping

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

Incline Bench Press - 15 decline push ups, 8 @ 95, 5 @ 125, 5 @ 155, 3 @ 175, 5 @ 190

Hanging knee raise (knees to elbows) - 3 x 10
 
11/28

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

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

OH Press - 2 x 5 w/bar, 8 @ 65, 5 @ 95, 5 @ 120, 3 @ 135, 5 @ 150

Power Clean - 5 @ 95 (hang), 5 @ 125, 2 @ 135, 5 x 1 @ 155
 
11/30

Squat - 12 air, 8 @ 115, 5 @ 155, 5 @ 205, 5 @ 245

Bench Press - 10 push ups, 5 @ 115, 5 @ 165, 3 @ 195, 2 x 230, 2 x 1 @ 250, 1 @ 275, Fail @ 300, Fail @ 300, Fail @ 295.

Deadlift - 2 x 5 @ 145, 5 @ 235, 3 @ 285, 3 @ 315, 3 @ 345, 3 @ 365
All OH grip, chalk on 345 and 365.

I shouldn't be surprised that I didn't set a PR for bench press. I was out of the gym for almost 3 weeks with no lifting at all. Everything feels fine, but that was disappointing. I'll try again at the end of January.
 
12/3

Pull ups - 10, 8, 4

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

Incline Bench Press - 15 decline push ups, 8 @ 95, 5 @ 125, 5 @ 155, 3 @ 175, 5 @ 195, 2 x 3 @ 195
---
12/5

Squat - 12 air, 8 @ 115, 5 @ 165, 5 @ 205, 3 @ 245, 3 x 5 @ 275
Technique got a little sloppy toward the end of the first set, but tightened up on the 2nd and 3rd when I focused on pushing my knees outward.

Bench Press - 10 push ups, 8 @ 125, 5 @ 165, 5 @ 200, 3 @ 235, 3 x 5 @ 255
It was nice to get all 3 sets after the failed max attempts last week.

SDHP - 5 @ 95, 5 @ 115, 3 @ 135, 3 x 5 @ 155
 
12/8

Dips - 10 @ BW, 8 @ BW+45, 3 x 5 @ BW+65

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

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

Deadlift - 2 x 5 @ 145, 5 @ 215, 3 @ 275, 2 @ 325 (mixed grip), 8 x 1 @ 365 (OH grip)
I usually supinate my left hand when I used mixed grip. I tried one rep with my right hand supinated and felt really weird.
 
I've been feeling extremely run down and tired lately. I've been falling asleep at work and dozing off while driving home. I'm taking the next few days off to get me sleep back on track.
 
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