Two things were working against me tonight going into the workout:
- another night of crappy sleep
- I jammed my right middle finger during basketball last night pretty badly. I've had this injury numerous times in the past, so I know how to treat it. Part of the treatment is taping the injured finger to one of the neighboring, non-injured fingers. As such, I am now required to grip the barbell with two fingers taped together- not a very easy task. I was wondering all day if I would be able to deadlift tonight.
Despite both of the aforementioned, I ended up having a very good workout. The grip took some getting used to, especially as the weight increased, but I managed. This injury will take quite some time to heal, so I hope I can continue with the Strong 15 as planned. I will continue to follow the schedule as written, and will only worry about failure if it occurs.
Squat
174/5, 202/4, 237/3, 261/2, 278/1, 306/1, 313/1
Deadlift
187/5, 224/4, 261/3, 298/2, 317/1, 328/1, 336/1, 280/3
Hack Squat
168/10, 178/8
Thursday, August 16, 2012
Tuesday, August 14, 2012
Strong 15- Week 5: Bench Press
This was a below average workout. I think it's because my sleep hasn't been great for the last few days.
Bench Press
132/5, 152/4, 179/3, 197/2, 210/1, 224/1, 237/1, 197/10
Incline Press
152/15, 137/14
* Decided to try a heavier weight for 15 on the first set and back it up with a lighter weight for 15 on the second set. I missed the last set by 1 rep.
Pullups
6,6,6+1+1
* Felt weak on these.
Abs
Planks: 60 seconds, 60 seconds, 75 seconds
Bench Press
132/5, 152/4, 179/3, 197/2, 210/1, 224/1, 237/1, 197/10
Incline Press
152/15, 137/14
* Decided to try a heavier weight for 15 on the first set and back it up with a lighter weight for 15 on the second set. I missed the last set by 1 rep.
Pullups
6,6,6+1+1
* Felt weak on these.
Abs
Planks: 60 seconds, 60 seconds, 75 seconds
Saturday, August 11, 2012
Strong 15- Week 4: Overhead Press
Press
91/5, 106/4, 124/3, 137/2, 144/1, 151/1, 160/1, 127/12
Chins
7,7,7,7,7
9,8,8
The last few reps of the set of 9 were done rest-pause style.
All reps of the first set of 8 were done rest-pause style.
The final set of 8 was done regular style.
Pendlay Rows
143/8, 148/8
Curls
Alternating Hammer: 30/10, 35/8
91/5, 106/4, 124/3, 137/2, 144/1, 151/1, 160/1, 127/12
Chins
7,7,7,7,7
9,8,8
The last few reps of the set of 9 were done rest-pause style.
All reps of the first set of 8 were done rest-pause style.
The final set of 8 was done regular style.
Pendlay Rows
143/8, 148/8
Curls
Alternating Hammer: 30/10, 35/8
Thursday, August 9, 2012
Strong 15- Week 4: Squat & Deadlift
Squat
174/5, 202/4, 237/3, 261/2, 271/1, 289/1, 306/1
* Last two sets were below average. I did them, but they didn't feel right for whatever reason.
Deadlift
149/5, 187/4, 224/3, 261/2, 298/1, 317/1, 328/1, 261/3
* All sets felt great
Hack Squats
158/10, 168/10
* Getting the hang of these and really feel the quads.
174/5, 202/4, 237/3, 261/2, 271/1, 289/1, 306/1
* Last two sets were below average. I did them, but they didn't feel right for whatever reason.
Deadlift
149/5, 187/4, 224/3, 261/2, 298/1, 317/1, 328/1, 261/3
* All sets felt great
Hack Squats
158/10, 168/10
* Getting the hang of these and really feel the quads.
Tuesday, August 7, 2012
Strong 15- Week 4: Bench Press
Bench Press
132/5, 152/4, 179/3, 197/2, 208/1, 218/1, 231/1, 184/12
Incline Press
142/15,15
I finally did 15 reps on the second set!!!!!!
Pullups
7,7,7
Abs
Planks: 60 seconds, 60 seconds, 70 seconds
132/5, 152/4, 179/3, 197/2, 208/1, 218/1, 231/1, 184/12
Incline Press
142/15,15
I finally did 15 reps on the second set!!!!!!
Pullups
7,7,7
Abs
Planks: 60 seconds, 60 seconds, 70 seconds
Sunday, August 5, 2012
Strong 15- Week 3: Overhead Press
Press
89/5, 103/4, 120/3, 133/2, 147/1, 156/1, 165/1, 141/10
Chins
7,7,7,7,7
8,8,8
Pendlay Rows
143/8,9
Curls
Standing- 42 pound bar: 83/9,8
89/5, 103/4, 120/3, 133/2, 147/1, 156/1, 165/1, 141/10
Chins
7,7,7,7,7
8,8,8
Pendlay Rows
143/8,9
Curls
Standing- 42 pound bar: 83/9,8
Thursday, August 2, 2012
Strong 15- Week 3: Squat & Deadlift
Squat
169/5, 196/4, 230/3, 254/2, 297/1, 304/1, 314/1
Deadlift
182/5, 218/4, 254/3, 290/2, 319/1, 327/1, 338/1, 290/3
Hack Squat
143/10,10
Video- Hack Squat: 143/10
Normally, I play basketball twice a week for conditioning. I added a little more to that this week by running two miles yesterday prior to basketball and another mile today after the above workout. I've been feeling more motivated than usual lately regarding conditioning, so I am going to take advantage of that extra motivation for however long it lasts.
169/5, 196/4, 230/3, 254/2, 297/1, 304/1, 314/1
Deadlift
182/5, 218/4, 254/3, 290/2, 319/1, 327/1, 338/1, 290/3
Hack Squat
143/10,10
Video- Hack Squat: 143/10
Normally, I play basketball twice a week for conditioning. I added a little more to that this week by running two miles yesterday prior to basketball and another mile today after the above workout. I've been feeling more motivated than usual lately regarding conditioning, so I am going to take advantage of that extra motivation for however long it lasts.
Subscribe to:
Posts (Atom)