9/19/11

Mon

We had horrible weather here with lots of rain and wind over the weekend. Mostly relaxed and ate a lot.

Squat
BWx10
45×5
75×5
105×5
145×5
180×4
180×1

I would have loved to done 180 with ease so I can move on. The reps I did had pretty good form- I really concentrated on keeping my knees out. Friday I am sure I will nail all 3 sets across with 180. I also got to put the bar on the pins on the last set. I did the first rep pretty solid but when I went down for the second repetition I just kept going down.

Bench
45×10
75×5
100×5
115×5
137x5x3

Only up two pounds over last workout but it was pretty challenging. I’ll keep going up either two or three pounds and see how long I can improve.

DL
45×5
75×5
100×5
135×5
180×5

Wow! I grabbed the bar got all set and was shocked at how heavy it felt. I did get all five and will pull 185 on Friday. Wednesday being my light day so I can recover.

I am pretty happy with my progress. Since I have increased my calorie intake I have put on about 5 pounds. I am struggling at being okay with a little more fat during this beginner phase. I am watching my waist measurement and will see how it pans out.

Current weight 202lbs


 9/21/11

Wed
Another light day today except for real working sets on Press.

Squat
BWx10
45×5
75×5
105×5
145x5x2

Press
45×10
50×5
70×5
89x5x3
I’ll take this up 3lbs on Monday. So, happy that shoulder is still holding out and in fact is feeling better.

RDL
5×5
75×5
100×5
135×5
Concentrated on the movement and stretch on these.

Also, did a set of LYTP’s no weight and shoulder dislocations with the yoga band. As long as I stay away from overhand pullups I think my shoulder will be okay.

9/23/11
Fri
Squat
45×8
75×5
105×5
145×5
180 5/3/6

I wobbled on second set of 180 on the way up for 4th rep and didn’t make it. I am doing better on keeping my knees out but noticed the weight is coming off my left heal. I really concentrated on knees, depth and keeping feet flat. I am still getting nice depth and have been videoing my working sets. I did 6 on the last set and might have been able to do 7. I think I am going to go ahead and go for 185 next session.

Bench
45×10
75×5
100×5
115×5
139x5x3

I am going to go up 3 pounds on Wednesday

DL

45×5
75×5
100×5
135×5
190×5

I am really enjoying deadlifts. I think I can nail 200 pounds on Monday which feels like my first mile stone and will be an increase of 65lbs since I began.

Lift belt no longer fits –sad day.

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About Tom Bachant

I live in Alaska and enjoy reading, SCUBA, and weightlifting.

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