Bench

I'm still very sore from squats the other night. Nutrition is getting better. Gotta lose 50 lbs in 3 months.

BENCH
bar x 10
95 x 10
135 x 8
185 x 5
225 x 3
275 x 3
275 x 3
275 x 5

That's it. I plan to be back in the squat rack tonight. Volume will continue to increase!

Back at it! - Squat

So after a long Christmas vacation and a bunch of time off for interviews at 3 schools, I was able to get back in the gym tonight. I felt good but didn't really push hard. The real battle is getting my diet in check. That starts tonight with a very low carb supper and a post-workout protein shake.

SQUAT
135 x 5
225 x 5
315 x 3
365 x 3
405 x 3
455 x 2
455 x 2
455 x 2

MORE TO COME.

Bench and Bodyweight

I've eaten too much in the last couple of days. Gotta get back on track while on vacation.

BENCH PRESS
45 x 10
135 x 5
185 x 5
225 x 3
275 x 3
315 x 2
335 x 1
365 x 1
315 x 3

LAT PULLS
4 x 10

Squat Cardio Bodyweight

Tonight I just worked up heavy on my main lift and did some cardio. I think this will give me a better chance at developing some work capacity/being able to breathe while standing.

CARDIO
5 minutes walking, 0.5 grade, 2.5 pace

SQUAT
135 x 5
225 x 5
315 x 5
405 x 2
455 x 1
495 x 1
495 x 1
495 x 2

CARDIO
10 minutes walking, 0.5 grade, 2.5 and 3.0 pace

BODYWEIGHT
348. Need to move the needle DOWN!

Bench Press and Bodyweight

Tonight was a good night. I put up 365 without a liftoff. From here on out I'm going to be doing triples and doubles on bench, no more singles until I have a spotter (which may be a long time).

BENCH PRESS
45 x 10
135 x 10
185 x 5
225 x 3
275 x 2
315 x 1
335 x 1
365 x 1
225 x 10

I got a good sweat going with this. I like the 225 drop set.

CABLE ROWS
10, 8, 6
(heavy!)

BODYWEIGHT
Still right around 347. My stomach issues have lessened pretty substantially, so that's good. Need to keep moving DOWN.

Rack Pulls & BW

Tonight I didn't feel like squatting as I had some stomach issues. So I decided to do some rack pulls since I haven't done anything like it in about 3 years. Felt okay, but I don't think I'll be doing them again anytime soon. I don't want to bend a bar.

RACK PULLS
(just above the knee)
135 x 5
225 x 3
315 x 1
405 x 1
455 x 8 x 1

CABLE LEG PRESS
4 x 10

BODYWEIGHT
I'm down to 348, which is about a 15 lb loss since July. I'm hoping this is real weight loss, not just from the stomach issues.

Bench (post-break PR)

Tonight was a good night. Got to talk to a college student who lifts at the gym. Asked him for a spot and hopefully helped him with a shoulder issue he's having.

Also, PR! I'm finally back over my (inexcusably high) bodyweight on the bench.

BENCH
45 x 15
135 x 5
185 x 5
225 x 3 (wraps)
275 x 2
315 x 1
365 x 1 (tried for 2 and got stapled)

CABLE ROW
10, 12, 10

TRI PUSHDOWNS
10, 10, 10 (heavy)

TREADMILL
7.5 minutes at 1* incline and 3 mph

BODYWEIGHT
352

I ate like shit today, so I'm glad I hadn't gained too much. Back on track with shakes and rabbit food.

Squat

Tough night tonight. I was only in there about 25 minutes as my squats completely knocked the wind out of me.

SQUAT
135 x 5
225 x 5
325 x 5
375 x 5
425 x 5

This was just a ton of work and it really pushed the limits of my (terribly diminished) conditioning. Tomorrow, nothing but conditioning.