This was an especially difficult week for making progress.  Squats were hung up at 210 pounds this week.  If I can’t get this on Monday I will have to reset back to 180 pounds.  Bench and Press are really difficult even with increases of only 2 pounds per session.  Deadlifts are still going up 5 pounds per session but the last working set of the week was 230 pounds and it felt really heavy.  Pendlay Rows are still moving up at 5 pounds per session.   I hope to continue doing the 5 pound increases each session for at least one more week then I will switch to 2-3 pound increases each session.

I think that the difficulty I experienced over the week stems from my change in diet.  There were a couple days in a row where I didn’t consume the calories and protein I should have.  I think that I now have it dialed in and will be progressing again.  I am no longer swilling down all of the milk instead I am doing two 50+ grams protein shakes as well as eating 3 meals with two snacks daily.  I am able to consume 230g protein and 3000+ Kcals this way.  This is down about 700 calories from the previous two or so weeks.  I will watch my weight, waistline and progress and determine if I have indeed made a positive change.  The alternative is to purchase and consume lots of Lactose Free milk.

10/17/11

Mon

I know that warming up is important especially for someone that is a little older.  I always spend 5 minutes on the elliptical before I lift weights.  I also do some jumping jacks and arm rotations to warm up my joints.

Squat

BWx10

45×5

75×5

115×5

160×3

210 3/4/2

I probably should have done a backdown set here at around 145.

Bench

45×10

75×5

105×5

135×5

153x5x3

OMG! These were heavy!

DL

45×10

75×5

115×5

165×3

225×5

I need to concentrate on my back posture especially on the last couple of repetitions.

10/17/11

Wed

 

Squat

BWx10

45×5

75×5

115×5

145x5x2

Thank goodness it was light day for squats today.

Press

45×10

60×5

75×5

80×5

102x5x3

These felt really heavy I am glad I got them all done.

Rows

45×10

65×5

85×5

105x5x3

I’ll continue to increase these by 5 pounds hopefully for another two weeks.  Time will tell.

Curl

These are NOT part of the program and maybe I am fooling myself about doing them.  Maybe these bastards aren’t allowing me to recover.  But looking at my scrawny arms makes me think there is no way that’s possible.

45×10

55×5

65×5

75x5x3

 

10/18/11

Thur

Elliptical 400 kcals

Also, not on the program so I probably shouldn’t be doing them…

10/19/11

Fri

 

Squat

BWx10

45×5

75×5

115×5

160×3

210 5/3

145×8 back off set

The first set of five went up hard but went up.  The second set I got the third one up and the fourth drove me down to the pins.  I had to de-load the bar and did a back off set of 145 for 8.  I HAVE to get this on Monday or I have to reset.  I am going to eat and sleep aplenty over the weekend. And destroy 210 Monday Rawr!

DL

45×10

75×5

115×5

180×3

230×5

230 pounds felt incredible, I can’t believe that I am nearing 100 pounds of progress for this lift.  In fact, Wednesday I will pull 235 which will be 100 pounds of progress on this exercise.

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About Tom Bachant

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

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