Cycle 20, Week 1, Day 1

Deadlift
"Singles Scene"
10 x 45
5 x 95
2 x 135
1 x 135
1 x 175
1 x 200
1 x 225
1 x 255
1 x 275*
1 x 295*
1 x 275*
1 x 265*
1 x 265*
1 x 265*
1 x 275*
1 x 265*
RM=295, 90%=~265
*>=90%

Not nearly as difficult as I had anticipated. First, I only got a RM of 295, which put the training weights well within a range I'm pretty comfortable with. I trust that next time I'll get a little higher RM, and all the lifts will be heavier. I usually use a double-overhand grip up to the heaviest weights then switch to hook grip. I was still using DOH on 295 which probably made it feel a bit heavier to me. Not entirely a bad thing to start this on the light side.

Looks great! :-)

Just so you know, you could have always gone back to 295 for a single later on in the workout (it doesn't have to be just a one on thing).

Cycle 21 Week 1 Day 2

Squat, Bench and Chins

Squat

10 x BW
5 x 45
5 x 95
3 x 115
3 x 135
3 x 155
2 x 175
2 x 185
Working Sets
2 x 4 x 195

Bench
10 x 45
5 x 95
5 x 115
5 x 135
Working Sets
4 x 155
3 x 155
Missed 4th rep

Chins
2/6/6/6/6/5/5/5/5/5/4/3/3 (61)

Notes
Squat-felt OK. 195 is about right for base weight. Probably too much warmup.
Bench-I'm not used to benching after squat! Always before it's been the first lift on bench day. In recent weeks I've done 170 for 4 reps, and 180 for 3, so I was surprised at missing the last rep at 155. I'd actually planned to use 150, but it's so much more convenient to put 155 on the bar! Also, maybe too much volume in the warmups.
Chins-I need to spend less time at this, either doing more reps per set, or paying better attention to rest time. Also, visiting with a friend, probably not focused enough on getting done!
Overall, a good day at the gym, except for the frustration at missing the bench rep. Should I stay at 155 and progress from there, or drop back and use 150 as my base weight?

oops..Ashiem also posted at same time as I was typing. I finished a line and went away for a while…LOL

You know what they say about great minds thinking alike! 145 it will be.

Where does the strikthrough in the first line of my notes come from? I didn't do it on purpose, and I couldn't edit it out.

Ah, and my habit of using double dashes as a separator. I'll try to substitute semicolons or single dashes. Thanks.

Cycle 21, Week 1, Day 3

DL accessory, Rows

Snatch-grip DL
4x52
4x82
4x122

Work sets
4x142
4x142
5x142
5x142

Rows
DB BO Row
10x30
5x50
5x60

Work sets
4x5x71

SG DL - First time ever doing snatch grip. Didn't seem all that strange. 140 or so seems right for base weight.
Row - Bent-over DB rows are my favorite row. I'll mix in seated cable rows and face-pulls when we get the machine fixed.
Over-all, good day. Went quickly. I'd probably have time and energy for a third lift, but I'll wait to see how I feel as I get the DLs a bit heavier. I spent about 45 minutes working on the machine, and got 2 out of 5 cables replaced. Not as difficult as it looked. It's a complicated multi-station machine, with interconnected cables, so that if any one is broken, nothing works.

Thursday, 22 December

Cycle 21, Week 1, WO 4
PC, Chins, Press

Chins, weighted
2x2xBW
2x4x25

Pull-Throughs
15x30
15x35
15x40
Super-setted with:
Press
10x45
2x5x65

Got to the gym not any too early, then worked on the machine until I got it working, forgetting that I had an evening obligation and acting like I had all the time in the world. Then one of my colleagues came to work out, and mentioned the evening activity. By the time I got the machine finished I had to hurry on the WO.

Out of the planned order, just because I felt silly doing pull-throughs with a female colleague there. So I did the chins first, then after she left I supper-setted the PTs and the press to save time.

Out of the planned order, just because I felt silly doing pull-throughs with a female colleague there. So I did the chins first, then after she left I supper-setted the PTs and the press to save time.

Should have just done it and looked over at her once in a while with a grin on your face.

Hahaha! I never thought I'd stir up this much discussion! Yeah, maybe I should have gone ahead, but it's not that easy around here. She is a young Papua New Guinean doctor, the first we've been able to recruit for a lot time. I can't risk scaring her off! She's young enough to be my daughter, for goodness' sake! I'll be fine with the funny looks and comments from the guys. I'll just say "try it a couple of times". The thought of exercising something other than their arms will frighten them into silence.