_tim's Log

Ugh x 4…

5/21
OHP: 10 x 3 @ 120

Bench: 4 x 6 @ 195

Squat: 2 x 12 @ 200

Notes: the OHP sets were all at a 1:00 rest interval. Too light. All bench sets have been paused to date. The squats were done without a belt or knee sleeves.

5/22
Chin: 10 x 3 @ BW + 20

Deadlift: 2 x 6, 1 x 3 @ 145 KG

Chest Supported DB Row: 2 x 12 @ 55

Notes: BW was 212. The deadlift load was a miss. Too big a jump from last week.

5/23
Squat: 10 x 3 @ 265

OHP: 4 x 6 @ 110

Bench: 2 x 12 @ 165

Notes: squat sets were at best a RPE 7. The OHP- 6. Bench was still paused.

Today
Chest Supported DB Row: 10 x 3 @ 140

Chin: 4 x 6 @ BW + 2.5

Deadlift: 2 x 12 @ 120 KG

Notes: the last two chin sets were RP’d 5-1, 4-2 respectively. I was just happy to get complete sets with a load. The deadlift sets… both were semi-paused from rep 9 on. Cardio.

Rest tomorrow.


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Bench Press: 10 x 3 @ 225

Squat: 4 x 6 @ 255

OHP: 2 x 12 @ 100

Notes: all bench reps were paused. The last reps of set 9 and 10 were at RPE 8. Not unhappy with the control of each rep today - the load felt good.

The squat sets were ATG, though that wasn’t the overall intent. I realized in my second set that my hamstrings were touching my calves. It felt good (the stretch), so I kept going. Form felt solid. Sleeves/belt.

I was very stretched for time, so the OHP sets were rushed. I think I rested :45 after my first set before I unracked again. The second set was RP’d 9-2-1 as a result.


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Deadlift: 8 x 3 @ 160 KG

Chest Supported DB Rows: 4 x 6 @ 130

Cable Pulldown: 2 x 12 @ 170
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Reverse Hyper: 45 x 12, 10

Notes: after deadlift set 8, I was fatigued to a point that concerned me to proceed. So, I left my deadlift effort for the day with 2 sets undone, but I think 8 is decent.

The rows.. I like the lift, but the range of motion isn’t ideal. I have to find a back-friendly alternative.

The pulldowns were a concession; I had very little left in the tank. I didn’t attempt chins.


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5/30/22

OHP: 10 x 3 @ 130

Bench Press: 4 x 6 @ 205

Squat: 2 x 12 @ 215

Notes: my squat sets were done sans belt or sleeves.

Today:

Chins: 10 x 3 @ BW + 22.5

Deadlift: 165 KB x 2, 1

Notes: I’m a full idiot. I was talking to someone and wasn’t paying attention to what I was doing with the deadlift bar. I added 20 KG more than was programmed. I realized this when I was driving home, thinking about how I was going to address the loads going forward.

BW was 217 after the chin sets. I did a static hold + slow/paused negative on the last rep of the last set. I love that feeling - but it’s very taxing.


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Saturday (6/4) I ran a 5k with my stepdaughter. We finished at 30:11, just under a 10:00 split. I’m not unhappy with this; I last ran over a mile about 2 years ago.

Today:
Squat: 10 x 3 @ 280

OHP: 4 x 6 @ 120

Bench Press: 2 x 12 @ 170

Notes: my squat sets all had rest times of about 1:30. I focused heavily on form, given an overall RPE of about 7.

My last set of OHP was RP’d 4-1-x with two attempts made at that last rep. The fatigue translated to my last bench set, with an RP of 12-3. All bench reps were paused despite the fatigue.


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6/7:

Chest Supported DB Row: 10 x 3 @ 150

Chins: 4 x 6 @ BW (217) + 5

Deadlift: 2 x 12 @ 120 KG/264.5

Notes: The last set of chins was RP’d 4-2. I added a static hold to the last rep with a slow negative.

My deadlift effort was better this time at 120. My first set went without any pauses. The second set had space between the last 3 reps. I didn’t let go of the bar, but I caught my breath between reps.


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Bench Press: 10 x 3 @ 230

Squat: 4 x 6 @ 265

OHP: 2 x 12 @ 105

Notes: All bench reps were paused. Bar speed suffered as the sets progressed. But, all sets were complete without RP. Squats felt good; lots of focus on form. The last OHP set was RP’d 10-2 on fatigued triceps.


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Last edited:
6/11
Deadlift: 9 x 3, 1 x 1 @ 165 kg

Chest Supported DB Row: 4 x 6 @ 140
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Reverse Hyper: 4 x 12 @ 50

Notes: core was dead after my 9th set of deadlifts. The single was kinda sloppy. I ran out of time, so I supersetted the hypes in with the row sets. My back was plenty cooked.

6/13
OHP: 10 x 3 @ 135

Bench Press: 4 x 6 @ 215

Squat: 2 x 12 @ 225

Notes: my second bench set was RP’d 4-1-1 and the third and fourth sets were RP’d 3-1-1-1. My triceps were extremely weak after the OHP work.

6/14
Chins: 10 x 3 @ BW (218) + 25

Deadlift: 2 x 6, 1 x 4, 1 x 1 @ 150 kg

Notes: I was low on time, so I stopped after the DL work. I’m nearing a boundary there, so my approach may shift in the next week or so.


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