Early Worms Get Crushed By Iron

7AM workouts are no bueno.  Squats sucked and shall be stricken from this record.  160x3x5 Press turned into 160x3 and some laughable dips... and a nap.

8.22.12

Day 2 with work out partner.
DL 5x385, 3x365--I think my DL is slowly getting weaker. Uncool. Extremely and maddeningly uncool.
Bench 230x5,4,5. I have no idea why I couldn't do 5 for set 2, but I could for set 3. Oh well, I'll take it.
Chins 9,8,8
One-Arm Dumbbell Rows (100) 10/arm
Barbell Rows 3x5x210

8.20.12

Squat 3x285, 295, 300, 315, 317.5!
Press 3x5x157.5.
Dips 10xBW (240), 8x265, 3x300!!
First day with a new workout partner.

8.18.12

Squat 3x280, 285, 290, 295, 300! Right knee hurts, but I did it.
Bench 3x5x227.5
Dumbbell Rows 10 reps of 100lbs on each side.
Barbell Rows 3x5x205 (PR--I guess those Kroc Rows weren't a complete waste of time.)
Shrugs 10x135, 5x225, 315. Added wrist straps and did 3x365.

8.16.12

Press 155 for 3 sets of 5.
Back hurt, no DLs. Started Power Cleans again, instead. It has been a month or so since I have done any. They were aggravating my elbows and wrists last time. I warmed up better today. Went all the way back to 5x3x135 for this reset on P.Cleans. It was ridiculously easy.

Weekend Wrap-up

I was too busy to workout since Wednesday, but I started squatting again yesterday: 275 for 5 sets of 3 reps.  My knees still hurt, but it was bearable.  Bench was disappointing.  I went up to 230 (I didn't have my micro-loading plates) and the first set was only 4 reps.  I went back down to 225 and hit 5, but set three was 4 again.  Phooie.

8.8.12

DL for 2 sets of 415x5 did not happen. 415x3 then 405x3. Boo.
Pressed 5x150; 152.5; 152.5.

Late-Night Bench-Press

I went to the gym to do some late night benching and some chins.  I benched 3 sets of 225x5.  I got them all up, but it felt harder than I think it should have.  I haven't done sets across in some time now.  I also haven't done sets of 5 for work sets, either.  And it was after midnight.  Whatever the cause, my bench felt weak.  I am glad I am going back to an A/B workout regimen--Benching and Pressing three times every 14 days will hopefully bring my upper-body strength back up.

Programming Revisited

Here is my new program for the next month or so:
(Weights listed indicate the next few weeks' intended lifts--with the exception of squats. I am taking another week off with those, my knees are still not feeling great.  I'll play squats by ear.)

WEEK A
MON
BENCH 3x5x225
CHINS
ROWS

WED
DL 2x5x415
PRESS 3x5x150
SHOULDER RAISES
UPRIGHT ROWS

FRI
BENCH 3x5x227.5
CHINS
ROWS

WEEK B
MON
SQUAT 5x3x275
PRESS 3x5x152.5
SHOULDER RAISES
DIPS
SHRUGS

WED
DL 2x5x400*
BENCH 3x5x230
CHINS
ROWS

FRI
SQUAT 5x3x285
PRESS 3x5x155
SHOULDER RAISES
UPRIGHT ROWS

WEEK A
MON
SQUAT 5x3x295
BENCH 3x5x232.5
CHINS
ROWS

WED
DL 2x5x405*
PRESS 3x5x157.5
SHOULDER RAISES
UPRIGHT ROWS

FRI
SQUAT 5x3x305
BENCH 3x5x235
CHINS
ROWS

WEEK B
MON
SQUAT 5x3x310
PRESS 3x5x160
SHOULDER RAISES
DIPS
SHRUGS

WED
DL 2x5x410*
BENCH 3x5x237.5
CHINS
ROWS

FRI
SQUAT 5x3x315
PRESS 3x5x162.5
SHOULDER RAISES
UPRIGHT ROWS

*Indicates weights were changed after a previous workout proved these numbers were pipe dreams.

The Itch

I haven't lifted since the 30th of June. I couldn't keep away, so to scratch the itch I came in late tonight and did some Presses: 5x145; 150; 150. I did some shrugs and dips to finish off the night. No biggie.

Squat Sabbatical

My knees need a break, so I will be taking two weeks off from the squat.  When I come back, I'll be doing 5x3 workouts with the squat on Mondays and Fridays, with a light TM-esque Wednesday.

I think I need to do a more TM like program for my Press and Bench.  I'll start DLing on Wednesdays and I'll shuffle around my assistance work accordingly.

I think I may also add in light bike work on Mondays and Fridays (after the break).