Here's a summary of my results from the past week:
Squat: 5x5 @ 180lbs (PR, 136% BW)
Bench Press: 5x5 @ 115lbs
Pendlay Rows: 3x5 @ 100lbs (PR due to better form)
Weighted Dips: 3x5 @ 30 lbs (PR)
OH Press: 5x5 @ 80 lbs (PR*)
Deadlift: 1x5 @ 205lbs (PR, 155% BW)
Weighted pullups: 3x5 @ 10 lbs
After nailing the 180lb squats, I had basically no energy left. I've never been so devastated after a set of anything, ever. It made me realize my previous record of 80 lbs on the overhead press didn't really count, because it was done on the day I skipped squats for the sake of recovery. When I tried 85 after squatting, I just had nothing left in the tank. So yesterday when I lifted 80 lbs on the overhead after squatting, I considered it a personal record, since I had never lifted that much after having squatted. I think I'll probably do 80 lbs one more time before re-attempting 85...80 was near failure as it was.
Dips are getting crazy hard, but I haven't failed yet. Next up is the 35 lb plate.
Deadlifts are my pride and joy. First time I've lifted over 200 lbs of free weight, and I did it for the full 1x5 yesterday, which is over 1.5x bodyweight for me.
Just did my 3x5 of pullups with a 10 lb plate, so next up I'll be doing chins with 15 lbs. I've been doing chins/pulls with 3 grip positions (one per workout that I'm supposed to be doing chins on), moving from the easiest (supinated, i.e. chins), to hardest (pronated, i.e. pullups), and only adding more weight once I've succeeded with the chins. Not sure if I explained that well...in any case, it lets me do my pullups with a different grip/different muscles each time, moving from easy to hard before adding weight. I always go from arms locked out at full extension, up until I touch my chest to the bar at the top. No partials here!
Also, after a couple of weeks of my weight being stable at 132 (though I think I traded a bit of fat for muscle in that time), I realized that, because of how busy I've been, I hadn't been eating enough. I've upped the calories significantly this week and am hoping to start gaining again.
Last edited by medman
on Tue Apr 20, 2010 9:09 am, edited 1 time in total.