Zentinel's log

[Mehdi]

Why did you do 185lbs if you did 185lbs last time too? After the deload, you need to increase weight each workout. What's the problem with driving to get up & go? You've done 205lbs for 5x5 in the past, so 185lbs for 3x5 should be piece of cake. If it's too heavy, lower the weight to 140-150lbs and rebuild from there.
I also don't see how you can spend 1h 15 mins on 4 exercises. Post your warmups for each exercise. (pull-ups 3 sets of 5 is enough).
Good deadlifts btw.

[zentinel]

  Why did I go 185 twice?  because my reps were dropping at 210, and that means a hard deload.  Right?  And, as I understand it, hard deload is max -10%, doing to 3 sets for 3 workouts.  Did I misread?
  Ok, here was my workout today: I walked in and hit the floor at 3:40.
 3:40-3:45: eliiptical
 3:45-3:50: dynamic stretches
 3:50-4:25: squats
(a minute or two to set up)
45lbs for 2 sets, with 45 seconds between sets
95 x3, 1 minute rests
135x2, 1 minute rests
185x3, 2 minute rests 
4:25-4:55 bench (another minute or two to set up)
45x2, 45 second rests
95x3, 1 minute rests
145x5 (5 reps /5/4/4/3) 3 minute rests 
4:55-5:05 bar rows (another few minutes setting up)
45 x2 (45 second rests)
80 x3 (1 minute rests)
120 x5 (x5/4/5/4/5) 2 minute rests
5:05-5:20 close grip bench (physiotherapist told me I have to stay from dips for a few weeks... impacted collarbone)
45 x2 (45 sec rests)
85 x3 (1 min rest)
115 x5 (5/5/5/4/5) 1 minute rests, 2 for the last set
5:20-5:30 cooldown... 3 sets of 10 empty bar of all the above, supersetting
5:30-5:45 abs (about 3 minutes) and stretching (the rest)
Walked out at 5:45, just over two hours from when I walked into the floor.
 
That's a rough guess, based on what I remember my day looked like today.  I'll pay closer attention on Tuesday when I'm back in.
Ignoring the warmup and cooldown, a start time of 3:50, and an end time of 5:20.  The close-grip chins take longer to do than the dips, but since I'm only doing 3 work sets of squats (which require a lot of resting, for me anyway).
I'm currently in the process of trying to reduce rest times of exercises from 3 minutes at heavy weights to 2 minutes.  I'm implementing this when I do a deload.
BTW, thanks for the help Mehdi.  I know I've expressed concern at the length of my workout before, and I'm glad to have you onboard trying to figure this out.

[Mehdi]

You're right on the 185lbs, didn't pay attention.
3:50-4:25: squats

• (a minute or two to set up)


• 45lbs for 2 sets, with 45 seconds between sets


• 95 x3, 1 minute rests


• 135x2, 1 minute rests


• 185x3, 2 minute rests

I've got 9:30min rest, where does the 25min go? You are doing 1 set with the warm-up weights right?

[zentinel]

 

I've got 9:30min rest, where does the 25min go? You are doing 1 set with the warm-up weights right?
 
Hmm, no.  Did I misread the eBook? 
(Checks the website section on warming up)
Aha, yes I did.  Well, that explains a lot.
I've been doing
1) 2 sets of 5 reps at 45 lbs,
2) then 3 sets of 5 reps at 95
3) then 2 sets of 5 reps at 135
4) then work sets (5 sets of 5 reps at current work weight).
 
I misread the warmup section.  Part 2)  should be 1 set at 3 reps, not 3 sets at 5 reps.
Well, that explains a hell of a lot.  Ha, sorry for giving you such a hard time before Mehdi.  That should make a substancial difference.
I also could have sworn it said to increase weight by 60 lbs each warm up set.  30 - 45 makes much more sense there too.
Well, looks like Tuesday is going to be a very different day.  AND a get to change up my workout a bit, which I've been dying to do.  Huzzah!

[Mehdi]

That was it then

[zentinel]

  First day of reworked sets.
  Workout proper took an hour.  That may go down as I get the hang of it.
  Initial thoughts:  I didn't feel quite as warmed up during squats, but going from 7 sets of 5 for warmup to... well, less... will do that.  Didn't feel anywhere nearly as exhausted afterwards, which was nice.
 Deadlifts were a breeze. 
  Overall, a nice change.
Squats: 185 x5/5/5
OP: 90 x5/5/5/4/5
Deads: 270 x5
Chins: 27 x5/5/5/5/4
 
 

[zentinel]

  Kind of a rough session, and the rest of the week will likely be equally rough.  It's my last week of school, and they're renovating my gym.  So, my focus is shot.
Squats: 190 x5/5/5/5/5
Bench: 130 x5/5/5/5/5
Rows: 105 x5/5/5/5/5
Close Grip Bench: 115 x5/5/5/5/5 

[zentinel]

Hmm, don't seem to have lgged my last day.  Here is was:
Squat 195 x5/5/5/5/5
OP: 90 x3/5/5/4/4
Deads: 175 x5
Pullups: 27 x5/5/5/4/4
 
  Ok day.  I feel like my bench has likely stalled, as I had a lot of trouble with the bench press today.  If anything, 135 this time was just as hard as it was a month ago, before the soft deload.  My squat is good tho, so that's nice.  We'll see how things go from here.  I also did a deload on Dips, since I'm reintro-ing them after a 2 week break (physiotherapist's advice)
Squat: 200 x5/5/5/5/5
Bench: 135 x5/5/5/5/5
Rows: 110 x5/5/5/5/5
Dips: 20 x5/5/5/5/5
 

[zentinel]

Ok day. Good squats, deadlifts were truly rough, for the first time.
BUT, my Overhead Press stalled out. This is the third time, which means a soft deload. Which wouldn't be a big deal, except it's at exactly the same weight it was LAST TIME I stalled out (90 lbs), and did a soft deload.
Discouraging.

Squats: 205 x5/5/5/5/5
Overhead Press: 90 x5/5/5/5/4 (soft deload next session)
Deads: 280 x5
Chins: 27 x5/5/5/5/4 (soft deload next session)

In an unrelated note, I tried doing dips again on Tuesday (after 2 weeks of avoiding them, plus physio), and my collarbone hurts again. I'm just going to have to avoid them until I figure out what the problem is.

[Mehdi]

Ok day. Good squats, deadlifts were truly rough, for the first time.
BUT, my Overhead Press stalled out. This is the third time, which means a soft deload. Which wouldn't be a big deal, except it's at exactly the same weight it was LAST TIME I stalled out (90 lbs), and did a soft deload.
Discouraging.

Squats: 205 x5/5/5/5/5
Overhead Press: 90 x5/5/5/5/4 (soft deload next session)
Deads: 280 x5
Chins: 27 x5/5/5/5/4 (soft deload next session)

In an unrelated note, I tried doing dips again on Tuesday (after 2 weeks of avoiding them, plus physio), and my collarbone hurts again. I'm just going to have to avoid them until I figure out what the problem is.

How did achieved reps look like last time on oh press? you were very close on the last set, more rest between set 4/5 might have helped.

[zentinel]

How did achieved reps look like last time on oh press? you were very close on the last set, more rest between set 4/5 might have helped.

Acieved reps looked exactly the same. Form might have been better this time aruong tho.
I already rested 3 minutes between sets 4/5, so I can't really rest any more without taking a nap!

[zentinel]

Had to get up early, so had some cofee. My workout zipped along as a result, but that means weight which were easy today I'll struggle with next time. Regardless, it was gratifying.

Squat: 210 x5/5/5/5/5
Bench Press: 140 x5/5/5/5/5
Rows: 115 x5/5/5/5/5
Close Grip Bench: 120 x5/5/5/5/5

[zentinel]

Awesome day. Broke my squat max. After watching some Rippetoe videos, adjusted my posture and movements on OP and Deads.
Almost failed on Deadlifts: had to set down the bar and readjust my grip between reps. Not sure if that's acceptable, but I just didn't have it in me to go 5 straight. Most exercises you shouldn't rest between reps, but deadlifts are supposed to start "dead", so I'm not sure how that works out.

Squats 215 x5/5/5/5/5
OP: 80 x5/5/5/5/5
Deads: 285 x5
Chins 27 x 5/5/2/3/5

[zentinel]

Well, hell. I was just rereading the FAQ, and it mentions that you should take a break week every 6 to 8 weeks. Wish I'ld noticed that a few months ago when I was getting really burned out... I've been going (quick math) 14 weeks now. Next time I do a Squat deload, I'm taking a break.

[zentinel]

Ok, decided to screw waiting and give myself a much deserved rest. I took Thursday off, and did a "rest" day of workout A. It was really nice, actually. Wrapped up with some abs and yoga. Workout B will be Tuesday, then back to the grind on Thursday.
I think the mental break is nicer than anything else. My apetite is suffering a bit for lack of energy being burnt though. Ah well, I'll force 'er in.