Bobu's Training Log

[bobu]

Thursday October 30

Squats 240# 5x5
Bench press 170# 1x1x1x1x0
Elevated inverted rows 10x10x10
Dips - skipped

Squats were hard but I never felt like I was going to fail.Only 22.5 # for 1.5xbw!
Bench press- what a difference 5# makes. My shoulder gave out on the last rep and I lost the bar. Thankfully my wife was able to help me extricate myself. With the way the bench press and last overhead press went I wonder if I overdid it on the previous PR on the bench press. At any rate the way my shoulder feels I'll probably skip a couple of press sessions as well as dips.
Dips- see above

[bobu]

Sunday November 2

Squats 240# 3x3
Overhead press 105# 0 Hard deload
85# 3x3
Deadlift 305# 1x3

Decided to take my light week this week in order to give my upper body some rest and hopefully give my right hip a chance to improve some more. I can't decide if its a tendon issue or joint. Hopefully not joint.
Overhead press wasn't even close so decided time for a hard deload.
Deadlift was a bear but I got it up.

[sisi]

Hope to hear that hip and shoulder problems heal quickly Bobu.
That squat is amazing.

[bobu]

Thursday November 6

Squats 240# 3x3
Bench press 170# 0
135# 3x3
elevated inverted row 11x11x11

Hip and shoulder much better, light week has helped.
bench press no shot. Will go for a hard deload. Too bad I'm within 10# of 1xbw. I'm sure my dieting and 20+# of weight loss has decreased my muscle mass and affecting my upper body lifts but I'm happy and will soon be done with dieting. So far no impact on squats and deadlift.

[bobu]

Sunday November 9

Squats 240# 5x5
Overhead press 85# 5x5
Deadlift 305# 1x5
Chinups +12.5# 3x5

Back to work, the light week is done. All of the lifts went fine and Monday morning I felt better than I have in a while following a workout. My hips aren't bothering me at all. It might be the light week or the hard deloads on bench and overhead presses or it might be I did a more vigorous warmup including thoracic mobility and hip mobility exercises as well as 7 minutes on the treadmill at the beginning and 5 minutes cool down. I also didn't increase the weights this time. I guess I'll soon know what seems to be helping. My weight is down to 175# and I'm nearing the end of my dieting.

[bobu]

Tuesday November 11

Squats 245# 5x5 PR
Bench press 135# 5x5
Elevated inverted row 12x10x10
Dips +25# 3x5

Although the squats were a PR I didn't feel I went deep enough on several reps so I'll repeat the same weight Thursday. Again I felt good the next morning so I'll continue to do the same warmup.

[bobu]

Thursday November 13

Squats 245# 5x5
Overhead press 90# 5x5
Deadlift 310# 1x5
Chinups +15# 3x5 PR

Much better form on the squats but almost didn't finish a couple of reps. I did though so onto 250#.
Overhead press ok
Deadlift was hard but easier than I expected

[bobu]

Monday November 17

Squats 250 5x5
Bench press 140# 5x5
Inverted rows 13x10x10
Dips +25# 3x5

Didn't get below parallel on about 1 rep each set so will stay at same weight.
Bench press ok
rows ok
dips ok

Due to schedule restraints can only workout 2days this week. Should be able to get back on regular schedule next week.

[bobu]

Friday November 21

Squats 250# 1x5x5x5x5x5
Overhead press 95# 5x5
Deadlift 315# 1/2 260# 1x5
Chinups +17.5# 3x5

On 2nd rep of first set couldn't get out of the hole and had to bail. After that the rest went ok but I'll stay at same weight one more time.
Press was ok
Deadlift I could't get weight more than 1/2 way up. Even at 260# it was hard. Try again next time
Chinups no problems

[bobu]

Sunday November 23

Squats 250# 5x5
Bench press 145# 5x5
Elevated inverted rows 13x12x12
Dips +25# 3x5

Squats were better so I'll move on next time. Other exercises went ok

[bobu]

Monday December 1

Squats 255# 5x5 PR
Overhead press 95# 5x5
Deadlift 310# 1x1, 260# 1x5
Chinups 20# 4x4x3

Took over a week off due to company for holidays. Squats went surprisingly well, I was anticipating a real struggle based on last time but although hard I wasn't in danger of missing any reps. Neither overhead press or deadlift went well. I'll stay at 95# on press and deload again on deadlift.

[bobu]

Friday December 5

Squats 260# 5x5 PR
Bench Press 150# 5x3x3x3x2
Elevated inverted row 12x12x12

Squats actually went better than last time. Still having a problem with upper body exercises. Maybe due to weight loss. I'm done dieting for now so we'll see how they progress since I won't be losing more weight.


Monday December 8

Squats 265# 5x5 PR 1.5xbw
Overhead press 90# 5x5
Deadlift 270# 1x5
Chin ups +20# 3x5

I've reached most of my important initial goals.
Weight 175# (10# less than my goal)
Waist 34" (equals my goal)
BP 107/73 (exceeded my goal)
Squat 1.5xbw
Unfortunately I've missed on bench press and deadlift.

New goals:
Maintain bf 14.7%
Maintain bp
Squat 300#
Bench press 180#
Deadlift 350#

Although I've reached 1.5x bw on squats I'll stay on beginner program since I've can go further before stalling 3 times. I might experiment with two days of lifting a week since I've felt better the last couple of weeks when I haven't lifted three times a week. Maybe at my age I need more recovery time, I don't know but I'm happy with my gains. I'm hoping that since I've stopped dieting my bench press and overhead press will progress faster as well as my deadlift.

[bobu]

Thursday Dec 11

Squats 270# 5x5 PR
Bench Press 150# 5x5
Elevated inverted row 13x12x12
Dips +27.5# 3x5

There was some breakdown in form near the end of the squats so I'll stay at the same weight next time.
Bench press went very well, no question of completing them. I widened my grip slightly.

[bobu]

Monday December 15

Squats 270# 5x5
Overhead press 95# 5x5
Deadlift 280# 1x5 partials
Chinups BW 7x7x6

Not a good day! Form was terrible on squats and on deadlifts I could do only partial reps at my work weight. Maybe it was because of doing a lot of barn work the day before and the day of the workout. I'll find out Friday. I should be well rested.

[bobu]

Sunday January 4

Squats 250# 5x5
Overhead press 80# 5x5
Deadlift 250# 1x5
Chinups 5x5x4

I'm back after a couple of weeks off due to the holidays and lots of guests. Since I reached 1.5 X bw for squats I've decided to deload 20% on everything, go back to 3x/week and make sure I'm not cheating on any of the lifts. Everything went well today. I'll probably continue with the beginner program until I'm unable to add weight without continuous deloads. I'm happy with my weight right now so no more dieting.