Success.

Squat
225 lbs
5/5/5

Overhead Press
135 lbs
5/5/5

Chin Up
0 lbs
0/0/0

Deadlift
225 lbs
3/3/3

Couldn’t manage a single chin. Stumbled forward on my first set of squats. Presses probably looked terrible. Today, however, was a success. I actually got to the gym, succeeded on my lifts, and finished.

Officially weak.

Squat
225 lbs
5/2/0

Bench Press
180 lbs
5/3/0

Pendlay Row
135 lbs
5/4/3

This was actually on 11/16/2010, but I forgot to update. First time lifting in over a month or so. I’ve lost a load of strength, as is clearly visible. I didn’t expect to fail any of the lifts at the weights I set, but I was obviously mistaken. The first set of all three lifts felt incredibly easy, followed by the feeling of jello-ish limbs during the second sets. I was sore until Friday after this – haven’t experienced that in over a year.

Time to cut.

Squat
255 lbs
5/5/5

Bench Press
190 lbs
5/5/3

Pendlay Row
145 lbs
5/5/5

Another day of nothing extraordinary. My pressing movements still need to recover.

Poor nutrition.

Squat
245 lbs
5/5/5

Overhead Press
140 lbs
5/3/2

Deadlift
245 lbs
3/3/3

Had a very hard time with Presses today. If I had to guess, it’s a lack of protein in my  diet. I intend to correct this.

Lifting to NSync.

Squat
235 lbs
5/5/5

Bench Press
190 lbs
5/4/2

Pendlay Row
140 lbs
5/5/5

Nothing special to mention today. Just some standard lifting.

Getting back on track.

Squat
225 lbs
5/5/5

Overhead Press
135 lbs
5/5/5

Chin Up
0 lbs
2/2/2

Deadlift
225 lbs
3/3/3

As of now, I’m not really bouncing out of the bottom of my Squats. After some thought, this probably needs to change since I don’t use any sort of equipment. I also see that I’m terrible at Deadlifting.

Not a good day.

Squat
225 lbs
5/5/3

Bench Press
165 lbs
5

Pendlay Row
135 lbs
5/5/5

I felt sick after a few Squats. Either I’m a little sick, or I’ve lost a lot of strength in the last two weeks.

Lazy week.

Halo: Reach came out last week. I’ve played it a lot, and as a result haven’t lifted since. I’ve also been messing around with Windows 7 in various ways. This break, if nothing more, has made me realize that my life is very boring without lifting. I’m ready to jump back into it soon, so hopefully I can pick up from where I left off.

Late buses.

Squat
225 lbs
5/5/5

Overhead Press
145 lbs
5/5/5

Chin ups
0 lbs
3/2/1

Deadlift
245 lbs
3/3/3

Nothing worth mentioning happened today. Loading 100 lb plates on the bar was annoying.

Being home is good.

Squat
135 lbs/185 lbs/225 lbs/275 lbs
3/5/5/1

Bench Press
195 lbs
5/5/2

Pendlay Row
145 lbs
5/5/5

My Squat form, I believe, has improved. In the past, I had a bad habit of “bouncing” out of the bottom of my Squats. Bouncing in itself may not be bad, but when I bounced, the weight shifted onto the balls of my feet. The end result was form that looked acceptable, but in terms of muscles loaded was inefficient.

A day late.

Box Squat
225 lbs
5

Overhead Press
145 lbs
5/5/2

Didn't get any serious lifting in yesterday. It occurred to me that I'm overthinking my Squat technique to the point that it's inhibiting progress. I should certainly be Squatting over 315 lbs for 3x5 at this point, but I'm not due to overthinking things.

Had some weird lower back pain during my Overhead Press for the second time in a row. Not sure what it could be, but it did cause a failure.

Spent most of the day coaching a few friends back at my old gym. Getting ready to go back to Greensboro in the morning.

JUST BREATHE BRO

Box Squat
225 lbs
5/5/5

Bench Press
190 lbs
5/5/5

Pendlay Row
140 lbs
5/5/5

People complained about my “strange” breathing habits in the gym today. Apparently it’s “bad for your heart” to hold in your breath to maintain abdominal pressure. I’ve found it’s best to simply say “not now bro, I’m in the zone.”

Squats were slow, but not too terribly hard. I’m back to using Chucks for the moment, because the laces in my Rogues tore. Bench Press was unusually hard today – probably because I’m having a hard time adjusting to the bars at UNCG’s gym. Did some Hyperextensions and Pulldowns after my core lifts. I find performing weighted Hyperextensions to be really awkward – maybe I’m just weak?

This is going to be a long ride…

Squat
5/5/5
250 lbs

Overhead Press
135 lbs
5/5/5

Chin up
0 lbs
3/3/3

Deadlift
275 lbs/225 lbs
1/3

Had to Clean the bar from the floor today because someone else took over the rack. Felt a bit sick during Deadlifts, so I just rushed them and got out. I noticed I was very slow off the floor when I pulled 275 lbs, but the lockout portion of the lift was easy.

Saw more stupid things in UNCG’s gym than I care to document at the moment. Going for a bike ride to the grocery store now.

Back to the grind.

Squat
225 lbs
5/5/5

Bench Press
185 lbs
5/5/5

Pendlay Row
135 lbs
5/5/5

Overall a fairly easy day physically, but very mentally challenging. I haven’t really lifted in almost two weeks, so I wasn’t quite mentally prepared for lifting today. To add to this, I was lifting in a new gym – I’m now attending the University of North Carolina at Greensboro, and I’ll be using their facilities for at least the next two years.

Diet isn’t going to be amazing from this point on. I’m going to be confined to typical “college” foods for the most part, so I’m going to look to various protein powders to supplement my poor nutrition. I’ve already lost six pounds from being here, despite the fact I’ve drank nothing but soda for the last two weeks.

On the positive side of things, I discovered my school’s gym has a Hyperextension Bench. I did some Hyperextensions today without much trouble, so I decided I’d throw a 45 lb plate on my head. They went from “really easy” to “I can barely lift this.” It was fun to try a new lift, if nothing more.

Box Squats.

Box Squat
135 lbs/225 lbs/270 lbs/315 lbs
5/3/2/1

Overhead Press
135 lbs/160 lbs/175 lbs
3/1/1

I'm going to work with Box Squats for a bit in effort to better engage my posterior chain while Squatting.

I only had 30 minutes to lift today. Given the fact I've been packing and visiting the gym infrequently as of late, I'm fairly happy with the results of today.

Blah. Again.

Squat
295 lbs
4/1

Dips
0 lbs
5/5

Chin ups
0 lbs
5/2

Dumped the bar on my Squats because I was doing some pretty hardcore Good Mornings out of the hole. After the incident with Squats, I decided I just wasn't in it mentally and did some Dips and Chins instead of the usual Bench and Rows.

I don't know what was up today. It may be inadequate sleep, insufficient protein in my diet, or infrequency of lifting as of late. It may be something different entirely.

On a positive note, I received my orthotics on Monday. I used them today in my lifting shoes, and they actually did manage to improve my ability to track my knees properly fairly significantly.

Burning out.

Squat
295 lbs
3/0/0

Overhead Press
165 lbs
0/0/0

Chin up
0 lbs
4/3/3

Deadlift
N/A
N/A

Went to some generic commercial gym in Hilton Head, SC. Guest membership was $14. Equipment was awkward - rack wasn't sturdy. I've been sick throughout the week. This was compounded by my girlfriend being upset with me.

I'm beginning to believe that my career in lifting is coming to an end. My girlfriend really doesn't approve of the time I spend at the gym, and despite the fact that I do love lifting, I have to prioritize things. If it comes down to quitting, at least I can say that I had a moderately successful run, as far as progress goes.

On on unrelated note, chin up rep count likely improved because I could hang without any knee bend. Felt much better.

whoooooooo

Squat
290 lbs
5/5/5

Bench Press
215 lbs
3/3/0

Pendlay Row
145 lbs
5/5/5

Did more Lat Pulldowns. Starting to work, I believe. First set of Bench failed because I accidentally dumped the bar backwards.

Wearing cologne at the gym makes you a man.

Squat
285 lbs
5/5/5

Overhead Press
160 lbs
5/5/5

Chin Up
0 lbs
3/3/2

Deadlift
225 lbs
3/3/3

Aside from the standard fare, I did some Lat Pulldowns, Weighted Back Raises, and Pullthroughs.

Overtraining?

Squat
280 lbs
5/5/5

Bench Press
215 lbs
0/0/0

Pendlay Row
135 lbs
5/5/5

I don't know exactly what's up, but something obviously is. Around a week ago, I Benched 3x5x210 lbs without too much trouble, yet I couldn't perform a single rep today. I'm beginning to believe my Overhead Press is interfering with my Bench Press.

CHIN UP FORM CHECK

Squat
275 lbs
5/5/5

Overhead Press
160 lbs
5/4/1

Chin up
100/80/60 lbs assistance
5/5/5

Deadlift
295 lbs/225 lbs/225 lbs
1/4/3

More pathetic attempts at Olympic lifts followed, then 30 minutes of running.

Wednesday, Take 2

Squat
270 lbs
5/5/5

Bench Press
210 lbs
5/5/5

Pendlay Row
170 lbs
5/5/3

Accidentally did a set of 205 lbs on Bench, still managed all three sets. Still working on lat involvement with Rows
.

fail day

Forgot my belt today. Thought "I'll wait until this afternoon to Squat" after doing two reps at 270 lbs and realizing I had no hope of finishing. I then moved on to Bench Press, put up 210 three times (very poorly), and realized I had no hope of finishing Bench, either. I've decided to wait until tomorrow to lift.

On the note of being unable to Bench, I suspect I may be experiencing lasting fatigue - perhaps even overtraining - in my triceps from my Overhead Presses.

Did some work for lat activation. Made some horrific attempts at Power Snatches.

LOL I CAN'T DO CHINS

Squat
265 lbs
5/5/5

Press
155 lbs
5/5/5

Chin ups
100 lbs assistance
5/5/5

Deadlift
285 lbs
3/3/3

Having trouble keeping back tight on Deadlifts, Squatted in my lifting shoes for the first time - "Rips Shoes." Shoes felt stable, but still had knee tracking issues. Shoes hurt my feet a little. Also did some miscellaneous upper back work for lat activation.

Shrugging 500 lbs makes you a man.

Squat
260 lbs
5/5/5

Bench Press
205 lbs
5/5/5

Pendlay Row
165 lbs
5/5/5

Rows bother me a bit because I don't really "feel" them in my back.

Finally back.

Squat
250 lbs
5/5/5

Overhead Press
155 lbs
4/1/2

Chin up
Kipped
5/5/5

Deadlift
275 lbs
3/3/3

I felt terrible after my first set of Press. Very fatigued - almost sickly feeling. Deadlift form suffered as a result. No idea what was wrong; plenty of rest. Perhaps insufficient diet?

I hate commercial gyms.

So, I'm going to end this week having only lifted one day. This is a complete failure at training, as far as I'm concerned.

My pathetic excuse for a gym - excuse me, "health club" - has been closed for the last two days. This wouldn't be an issue if the closure had been announced, or had any real purpose. The lobby area is being repainted and refloored, which is a pretty ridiculous waste of money considering it looked extremely nice (too nice, actually) to begin with.

I'll be off to school in two months, and I can't wait to say "I'm here to cancel my membership" to the "wellness and spa" staff. I'm sick of hearing trainers (who don't know what "back extension" means) telling me I'm too loud when I'm Rowing or Deadlifting. I don't want to hear anyone else tell me I'm going to break my knees in half, get cancer, and turn gay from squatting deep, nor do I want to see some chicken-legged bro doing Curls in the power rack when I'm in a hurry.

One more thing: I can't wait to rid myself of bro-challengers. You are not badass if you see me Pressing 150 lbs for 3x5, load up the Smith Machine with 50 lbs worth of plates (plus the almost nonexistent weight of the bar), then loudly declare "it ain't even a set if it ain't ten reps," then do piss-poor seated BTN Presses.

Lifestyle Wellness and Spa, I hope you burn to the ground along with every other commercial gym in the world. $35 a month is too much for a power rack, a barbell, some plates, a flat bench, and several hundred bros.

Trying new squat stance, knee pain

Squat
225 lbs
5/5/5

Bench
205 lbs
5/5/1

Row
160 lbs
5/5/5

Poor preparation for training today. Got sent home from work early, then fell asleep immediately. Hadn't eaten anything prior to training.

Tried Squatting with feet parallel today. Worked well for proper knee tracking, but possibly resulted in pain in left knee. Fairly sure I could've finished my Bench if I had been more prepared for training - the only rep I managed on the final set was from a dead stop on my chest.

Standard training, blah.

Squat
225 lbs
5/5/5

Overhead Press
150 lbs
5/5/5

Chin up
0 lbs
2/2/1

Deadlift
250 lbs
3/3/3

My logs will be posted here from now on. Keeping up with multiple forums just became too annoying.

I managed to track my knees somewhat better during Squats today by slightly pointing my toes inward. I'm going to look into this before I do it with any significant amount of weight because I don't know if it implies any sort of knee issues.

Last few OHP reps were pretty rough. The final rep was basically a standing incline press. Following my horrible failure at chins, I did a few negatives.