Got yoke?

Been there done that

Re: Got yoke?

Postby Eligius » Wed Feb 12, 2014 4:44 pm

20 Jan 2014
Press:
160 x3 x3 x3 x3 x3

Squat:
440 x5 x5 x3 x3 x3

Dips:
BW: x12 x12 x12

Went for the planned squat weight, but I was still thrown off from the flu.


22 Jan 2014
Bench Press:
295 x4 x4 x4

Squat:
365 x5 x5

Incline Alt DB Curl:
45 x7 x6 x4; 30 x10

Didn't quite have 5s for the bench press.


24 Jan 2014
Press:
165 x3 x3 x3 x3 x3

Squat:
135 x5
225 x5
315 x5
385 x2
425 x2
465 x1
495 x4

Dips:
BW: x15 x14 x14

Was a bit disappointed about not making 5 reps on the top squat set. Form was starting to loosen and I wasn't interested in really pushing through a sloppy final rep.
Eligius
 
Posts: 511
Joined: Thu Nov 04, 2010 10:34 pm

Re: Got yoke?

Postby Eligius » Wed Feb 12, 2014 4:59 pm

27 Jan 2014
Bench Press:
295 x5 x5 x4

Squat:
440 x5 x5 x5 x5 x5

Incline Alt DB Curl:
45 x8 x6 x4

There's the 440 5x5 squat. Nailed the knees out cue, which really helped with the rebound out of the hole. The cue, as I thought about it today, was not to just keep my knees tracking over my toes, but to just shove those knees out and keep shoving them.


29 Jan 2014
Press:
170 x3 x3 x3 x3 x3

Squat:
365 x5 x5

Dips:
BW x15 x15 x15

The push the hips forward and lean back, so the bar can clear your chin, pressing motion is fun/simple when there's only moderate weight on the bar.


31 Jan 2014
Bench Press:
300 x5

Squat:
135 x5
225 x5
315 x3
385 x2
425 x2
465 x1
495 x3 x3

Incline Alt DB Curl:
30 x17+7+4

Decided to switch bench pressing to volume day 1 and intensity day 5 (a la Texas Method). Also switched from trying to hit 5s on the squat to two sets of three. When I can't make that, it'll either be 2-3x2 or 5x1. In any case, was pretty pleased to do sets at 5 plates in the squat.
Eligius
 
Posts: 511
Joined: Thu Nov 04, 2010 10:34 pm

Re: Got yoke?

Postby Eligius » Wed Feb 12, 2014 5:10 pm

3 Feb 2014
Press:
175 5x3

Squat:
445 5x5

Dips:
BW x17 x15 x15

The extra focus on shoving the knees out continued to work nicely. This, combined with looking almost straight down, has really helped me feel the "lifting the bar with your hips" idea of hip drive. Looking something like 4-6 inches in front of my toes during the concentric phase helps prevent me from raising my chest and becoming too vertical too early.


5 Feb 2014
Bench Press:
245 x5 x5 x5

Squat:
365 x5 x5

Incline Alt DB Curl:
45 x9 x6 x4

Light day on the bench press.


8 Feb 2014
Press:
180 5x3

Squat:
135 x5
225 x5
315 x3
385 x2
425 x2
475 x1
500 x3 x3

Dips:
BW x18 x15 x15

Sets and reps at 500, a milestone day for me.
Eligius
 
Posts: 511
Joined: Thu Nov 04, 2010 10:34 pm

Re: Got yoke?

Postby Eligius » Sat Feb 15, 2014 2:28 pm

11 Feb 2014
Bench Press:
265 5x5

Squat:
450 5x5

Ended up being too sleepy on Monday to want to do a day of 5x5s, so went Tuesday. I was good and exhausted by the final squat set, but couldn't have been happier with how it went.


14 Feb 2014
Bench Press:
305 x5

Squat:
135 x5
225 x5
315 x3
385 x2
425 x2
455 x1
505 x3 x3

Bent Over Row
95 x8 x8 x8

Incline Alt DB Curl:
45 x7; 35 x10 x6

Meant to load 475 instead of 455 on the last warm up, but didn't notice til afterward. Figured I'd make the jump to 505 regardless. Form was solid for an intensity day lift. I showed the video to a non-lifting buddy and he commented, "you made it look easy, you're doing something right." That phrase coming from someone outside the iron game allowed me to hear it in a new light, with regard to lifting. Generally speaking, when form is tight, the lift will look easy.

Eligius
 
Posts: 511
Joined: Thu Nov 04, 2010 10:34 pm

Re: Got yoke?

Postby Eligius » Sat Mar 08, 2014 8:09 pm

17 Feb 2014
Press:
185 x3 x3 x3 x3 x3

Squat:
455 5x5

Dips:
BW x20 x15 x12

Another solid 5x5 squat day.


19 Feb 2014
Bench Press:
245 x5 x5 x5

Squat:
365 x5 x5

Bent Over Row:
95 x8 x8 x8

Incline Alt DB Curl:
35 x13+5+5

Light bench and squat day.


21 Feb 2014
Press:
190 x3 x3 x3 x3 x3

Squat:
135 x5
225 x5
315 x3
385 x2
435 x2
485 x1
510 x3 x3

Dips:
BW x20 x15 x15

Squat intensity day.
Eligius
 
Posts: 511
Joined: Thu Nov 04, 2010 10:34 pm

Re: Got yoke?

Postby Eligius » Sat Mar 08, 2014 8:18 pm

25 Feb 2014
Bench Press:
270 5x5

Squat:
460 x5 x5 x5 x5

Felt stale, so I dropped the last squat set with the plan that I'd feel fresh on the intensity day. Looking at PP3 after getting home, 5 sets of 4 was the example of reducing volume I had intended to do. That'll be the rep scheme next week.


28 Feb 2014
Bench Press:
310 x5

Squat:
135 x5
225 x5
315 x3
385 x2
435 x2
485 x1
515 x3
405 x10

Incline Alt DB Curl:
35 x16+5+4

Did the top set of 515 for a triple, but the third rep felt pretty tough. I decided to go with a back off set.
Eligius
 
Posts: 511
Joined: Thu Nov 04, 2010 10:34 pm

Re: Got yoke?

Postby Eligius » Sat Mar 08, 2014 8:32 pm

4 Mar 2014
Press:
195 x3 x3 x3 x3; 135 x6

Squat:
465 5x4

Dips:
BW x20 x16 x15

Going with 5 sets of 4 worked out well. It took focus, but I wasn't crushed afterwards.


7 Mar 2014
Press:
200 x2 x2 x2 x2

Squat:
135 x5
225 x5
315 x3
405 x2
455 x2
495 x1
520 x3
410 x10

Incline Alt DB Curl:
35 x10 x10 x10

My PR squat at this point is 525 for a single. If training and recovery continue going well, then there will be some new ones going in the books before long.
Eligius
 
Posts: 511
Joined: Thu Nov 04, 2010 10:34 pm

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