GSP's Better late than never 3X5...

[GSP]

7/4 - Workout B

Squats
1X5 - 145 lbs
1X5 - 195 lbs
1X5 - 225 lbs PR

Standing Press - Warmup only
Pendlay Row - Warmup only

Comments: Wow, what an anti-climatic workout! I've spent the last month or so obsessing over getting to 225 on squats, and today it goes up with little fanfare in a mostly empty gym.

I've made the call to make the move to ramped poundages on squats in place of the 3 straight sets. It made a big difference today, as I don't feel as completely exhausted post workout as I have been on squat PR day. I think this change-up will allow me to drive my 5RM up a bit higher as I'm dropping some weight.

Speaking of weight, a few cases of beer and lot's of BBQ really got me off to a great start to my fat loss this weekend - LOL

Just did some light warm-up level lifting for upper body today, and will do the same on my next workout.

 

[GSP]

Over the past week, from reading your posts, it's clear that you're getting kind of beat up. I'm at that exact spot myself. I've taken an "easy" week this week. "

Thanks for all the feedback bro, you guys have been great at nudging me along in the right direction to keep this thing going! I'd say 90% of what I'm feeling is simply built up fatigue, but I'll need to be careful with my hip, something like that has potential to cause problems if I don't handle it well. The reduced intensity from the ramped set squats seemed to really help, so hopefully that one change will take care of things.

 

[GSP]

6/7 - Workout A

Squats (3X5) 155

Deadlift (1X5) 285 PR

Comments: Fairly uneventful workout. Hell, I only got 1 PR today, wheeee! I keep expecting to stall out on Deads but they keep going up ok. Had someone watch my form today, with the heavier weights I've been having difficulty with my sense of body positioning. I was worried my back was rounding some, but it seems that it remained perfectly flat, which was great news.

Another light week for me next week. No squat PR, maybe at 70% of my current 5RM, we'll see on Deads. I need to get this hip thing straightened out here before I push much further.

 

[oso0690]

Nice dead PR!! I hope your hip doesn't screw you up in your lifting career and cause problems. I always feel like my back is somewhat rounding on deads too..I need someone to check my form that actually knows how to deadlift lol (i'm the only person that deadlifts in my entire gym...pretty damn sad)

By the way, you call getting a PR in the most demanding lift a light workout??

 

[GSP]

Nice dead PR!! I hope your hip doesn't screw you up in your lifting career and cause problems. I always feel like my back is somewhat rounding on deads too..I need someone to check my form that actually knows how to deadlift lol (i'm the only person that deadlifts in my entire gym...pretty damn sad)

By the way, you call getting a PR in the most demanding lift a light workout??

Thanks!

I don't think the hip thing is serious, just a strained hip flexor, though it could certainly worsen if I push too hard. But Setting weekly PR's on squats and deads isn't exactly conducive to recovery. I think a short period of reduced workload will let me heal up.

I know what you mean about deads in a commercial gym. I've become somewhat of a sideshow lately, everyone stops what they're doing to peer over at me as I do my top sets. Kind of a wierd feeling if for no other reason than I simply am not pulling that much. I could understand it if I was loading up 4-5 plates or something.

 

[Cynical Simian]

Just dropping in since it's been a while since my last congratulatory post. Nice work on 225 and the deads PR.

Enjoy the deload! Have you started reducing calories for the cut you mentioned a week or so ago?

 

[GSP]

Just dropping in since it's been a while since my last congratulatory post. Nice work on 225 and the deads PR.

Enjoy the deload! Have you started reducing calories for the cut you mentioned a week or so ago?

Thanks!

Yeah, I've sort of started some caloric restriction, slacked off a bit (a lot!) over the 4th, but am back on the wagon. I'm sitting at about 190 even right now and will probably drop down to the low 180's, maybe to 180 even.

 

[GSP]

7/10 - Workout B

Squats:
1X5 - 100
1X5 - 140
1X5 - 165

Standing Press (3X5) 115

Pendlay Rows (3X5) 155

Comments: Nice break on the squats today, felt really good.

Some shoulder tenderness on the OHP, not severe but I didn't try and push the weight up any higher. I was a bit disappointed at how heavy 115 felt today, but given my lack of focus on pressing the last week or two it's to be expected.

I tried the rows underhanded to ease my forearm pain, it felt very awkward. I may just try and use straps with the overhand grip to take a little pressure off my forearm.

 

[GSP]

I completely forgot the most important point from today! Though it's not me.

My wife has been doing this at the same time, not quite as consistently, but at least 2X per week just the same.

Today she pulled the 45's off the floor for her 1X5 Deads! Awesome stuff!

She doesn't journal here, but in 14 weeks:

Squat: 50 lbs up to 104 + 54 lbs
Bench Press: 45 lbs up to 80 +35 lbs
T-Bar Rows: bar +5 up to bar + 45 +40 lbs
OHP: 35 lbs up to 75 lbs +40 lbs
Deadlifts: 80 lbs up to 135 +55 lbs

Total progression: 224 lbs!

 

[Jim Ouini]

We gotta start giving congrats to your wife too? Geez.