Journey of a HD ners

HDLevs · April 2, 2016

FitNotes Workout - Thursday 31st March 2016

** Flat Barbell Bench Press **

- 135.0 lbs x 5 reps

- 5 reps

- 135.0 lbs x 3 reps

- 155.0 lbs x 2 reps

- 175.0 lbs x 1 rep

- 180.0 lbs x 5 reps

- 180.0 lbs x 6 reps

** Chin Up **

- 5 reps

- 25.0 lbs x 1 rep

- 30.0 lbs x 1 rep

- 40.0 lbs x 5 reps

** Barbell Squat **

- 45.0 lbs x 5 reps

- 135.0 lbs x 2 reps

- 185.0 lbs x 1 rep

- 225.0 lbs x 1 rep

- 245.0 lbs x 1 rep

- 260.0 lbs x 5 reps

- 260.0 lbs x 6 reps

** Barbell Curl **

- 60.0 lbs x 8 reps

** Cable Face Pull **

- 70.0 lbs x 8 reps

So this workout was good. The bench press was really hard on my shoulders. Figured out why afterwards. I use pinkies on ring grip for my regular bench press. The bar I was using had much wider markers for the ring so my grip was wayyyy wider than usual. Going forward will have yo figure out my grip width without using the ring or switch out the bars when I need to press if possible.

Chins ups went well. First working set was done without chalk. Pushed through without it and had fun getting that last set. Will be microloading these by 1 lb going forward due to the wide chin up form I have to use.

Squats went well. Warms ups flew. First working sets flew as well. Last set was good with the last reps grindy but never felt worried. Gas started developing on the last rep but after finishing it just disappeared wherever it came from. Felt awesome. The belt really helped me rebound upwards from the hole and no hip pain either. Less shoulder pain than usual due to me dropping more of the weight on the right side.

Curls went well but I'm really not used to them. Will be upping the weight gradually and chase that mythical "pump" the bros always speaking of.

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HDLevs · April 2, 2016

FitNotes Workout - Saturday 2nd April 2016

** Standing Military Press **

- 45.0 lbs x 5 reps

- 65.0 lbs x 3 reps

- 85.0 lbs x 2 reps

- 95.0 lbs x 1 rep

- 105.0 lbs x 1 rep

- 105.0 lbs x 5 reps

- 115.0 lbs x 7 reps

** Pendlay Row **

- 95.0 lbs x 7 reps

- 115.0 lbs x 4 reps

- 135.0 lbs x 2 reps

- 145.0 lbs x 1 rep

- 152.0 lbs x 5 reps

- 152.0 lbs x 6 reps

** Conventional Deadlift **

- 152.0 lbs x 5 reps

- 225.0 lbs x 3 reps

- 275.0 lbs x 1 rep

- 320.0 lbs x 9 reps

** Weighted Dips **

- 5 reps

- 25.0 lbs x 3 reps

- 45.0 lbs x 1 rep

- 55.0 lbs x 1 rep

- 67.5 lbs x 6 reps

- 67.5 lbs x 7 reps

Today's workout was pretty good. Gains and mirin.

Ohp. Deloaded due to failing last workout. For working sets forgot to add the right But damn those sets were flying and felt awesome. Last set with the correct weight was harder but went OK. Form wasn't as purrty though.

Pendlay row. These went well. Proper breathing was key. Felt that bicep burn. Explosive and extremely fatiguing. Felt my upper back working.

Speaking about upper back. Deadlifts worked that upper back today. After that amrap my upper back felt Soreee. Lots of miring when I lifted up those three wheels. Talked with the owner of my gym after she saw me chalking up and videoing . Said I'm coming a far way. Told her I'm going for 405 in June 😱😱😱. Let the training begin.

Dips felt awesome.

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HDLevs · April 5, 2016

FitNotes Workout - Monday 4th April 2016

** Flat Barbell Bench Press **

- 135.0 lbs x 7 reps

- 135.0 lbs x 3 reps

- 155.0 lbs x 2 reps

- 175.0 lbs x 1 rep

- 182.0 lbs x 5 reps

- 182.0 lbs x 7 reps

** Chin Up **

- 5 reps

- 25.0 lbs x 1 rep

- 35.0 lbs x 1 rep

- 41.0 lbs x 5 reps

** Barbell Squat **

- 135.0 lbs x 5 reps

- 135.0 lbs x 3 reps

- 185.0 lbs x 3 reps

- 185.0 lbs x 1 rep

- 225.0 lbs x 1 rep

- 245.0 lbs x 1 rep

- 265.0 lbs x 5 reps

- 265.0 lbs x 6 reps

** Barbell Curl **

- 62.0 lbs x 8 reps

** Cable Face Pull **

- 70.0 lbs x 8 reps

OK tonights workout was pretty awesome. Somebody came up and asked if I'm a powerlifter and I told em I'm training yo be one 👍.

Bench press felt good. Fixed my grip width and weight moved well. Didn't feel much of it in my shoulder but did feel some in my biceps which is weird. Just realized I haven't been using a spotter so I know I'm wasting some energy so will be asking for a spot going forward.

Chin ups felt great. Chalked up and bang out reps. Microloading these and felt it a lot in my biceps. Still can't amrap them cause the last rep is a struggle.

Squats felt good. Groove felt off for 1 rep but slowed things down and got my groove back. Felt good. First set was the hardest as usual and depth is just so as usual.

Supersetted curls and face pulls felt good. And I'm a weak as curler. Shirt sleeves getting tight though so progress being made. Weight has been approximately the same for the passes month. Wondering if I should up my calories to progress more.

Been watching gzcls recent meet over and over to help with my mental toughness. We're close in weight but he's a badass mofo with the weights. Also Brett Gibbs. Got this tip from good ole Greg knuckols.

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HDLevs · April 7, 2016

FitNotes Workout - Wednesday 6th April 2016

** Standing Military Press **

- 45.0 lbs x 7 reps

- 65.0 lbs x 5 reps

- 85.0 lbs x 3 reps

- 105.0 lbs x 1 rep

- 117.0 lbs x 5 reps

- 117.0 lbs x 9 reps

** Pendlay Row **

- 135.0 lbs x 3 reps

- 145.0 lbs x 1 rep

- 155.0 lbs x 5 reps

- 155.0 lbs x 6 reps

** Conventional Deadlift **

- 135.0 lbs x 5 reps

- 225.0 lbs x 3 reps

- 275.0 lbs x 1 rep

- 315.0 lbs x 1 rep

- 325.0 lbs x 9 reps

OK the rain was pouring today so could t leave work on time. Made it to the gym an hour late so no time for accessories.

Military press felt surprisingly awesome. Tighten the belt a whole lot and it worked. I felt stable as a steel girder. Bar flew up except for the last 2.

Rows were tricky. Had to use a broken bar we had lying around which was my first barbel I ever touched. The feels!!! Anyways weight felt OK. The bar was uneven so felt off but got the reps in. Nearing a PR I think.

Deadlifts. Deadlift set up is so friggin hard. Slapping on all those plates. Anyways got to use my usual bar. Chalked up knock em out. Only prob is I could only double overhand grip the first 3 reps before I had to switch to mix. Wanted to go for the 10 but I was pooped at 9 and new I would round to get that 10. Never rounded before so will not try today.

Overall good workout. Really wanted to do dips but it was getting late and didn't was t rain to trap me at the gym.

I'm one of the heaviest pullers at my gym now. Just need to get that bench up to 2 plates and I'll be in the big leagues. About damn time.

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matty_mcfly · April 9, 2016

Time for a new gym!

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HDLevs · April 9, 2016

Time for a new gym!
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Ha. Unfortunately its the only gym with a decent free weight section so I'm stuck. Til I can find someone who lifts with a garage gym. Which is slim to none in JA.

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HDLevs · April 9, 2016

FitNotes Workout - Friday 8th April 2016

** Flat Barbell Bench Press **

- 10 reps

- 95.0 lbs x 5 reps

- 115.0 lbs x 2 reps

- 135.0 lbs x 2 reps

- 155.0 lbs x 1 rep

- 175.0 lbs x 1 rep

- 185.0 lbs x 5 reps

** Barbell Squat **

- 5 reps

- 95.0 lbs x 5 reps

- 135.0 lbs x 3 reps

- 185.0 lbs x 1 rep

- 225.0 lbs x 1 rep

- 245.0 lbs x 1 rep

- 270.0 lbs x 5 reps

OK short post short workout. Had to sneak away from work early to try and get to the gym before it closed and get a workout in.

Benched with no spotter and got the reps and weight pretty easy. The video showed the weight moving up smooth on all reps.

Squat was tough. So I'm at my all time PR weight. Haven't been doing my mobility drills lately so my depth is just barely OK. Realized the shoulder pain I get is from reracking the weight so will have to find a fix for that.

Took a video from the back angle and saw something so weird. I squat and lean heavily to my right which is pretty awful. Don't know if this is normal and what's causing the pain on my left hip. Will need to find a solution to this soon.

Didn't have time for chins. Workout still took a while. Thinking about dropping phraks gslp and just doing the vanilla gslp going forward in the interests of time, recovery and putting more energy into the SBD ohp.

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HDLevs · April 10, 2016

After thinking about this some more I think what's causing the lean on the right is cause of the pain on the left. What I'll do is more mobility and lots of couch stretching.

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HDLevs · April 12, 2016

FitNotes Workout - Monday 11th April 2016

** Standing Military Press **

- 45.0 lbs x 5 reps

- 65.0 lbs x 5 reps

- 95.0 lbs x 2 reps

- 115.0 lbs x 1 rep

- 115.0 lbs x 2 reps

- 120.0 lbs x 5 reps

- 120.0 lbs x 9 reps

** Pendlay Row **

- 120.0 lbs x 3 reps

- 135.0 lbs x 2 reps

- 155.0 lbs x 1 rep

- 157.0 lbs x 5 reps

- 157.0 lbs x 7 reps

** Conventional Deadlift **

- 157.0 lbs x 5 reps

- 225.0 lbs x 3 reps

- 275.0 lbs x 1 rep

- 295.0 lbs x 1 rep

- 330.0 lbs x 10 reps

** Barbell Curl **

- 65.0 lbs x 8 reps

** Cable Face Pull **

- 70.0 lbs x 8 reps

- 80.0 lbs x 8 reps

Today was a good day.

Ohp was pretty good. Been adjusting the belt tighter and it has really helped. Weights flew up. Best they've been in weeks. Last 2 were grinders though. Thumb around grip is much stronger for me.

Pendlay rows felt pretty explosive. Was really thinking hard about my late and just felt them tighten and fire. Felt good. Tried videoing but it stopped for some reason.

Deadlifts were exhausting but good. Hardest part noe is putting on all those plates. By time I'm done warming up I feel drained. Must be the reason its only 1 set. Anyways it felt good today. Started off the set using mixed grip and kept pulling it into my self which I never usually actively think about. Felt good. Had to do a rest on my form for the last rep but I got it. So I'll increase by 10 lbs for Fridays workout. WOW!

Superset curls and face pulls. Both felt good. My biceps have really been neglected. Baby weights have them under pressure. Improvements to be made.

I've been gaining a pound a week not on purpose. Got a small gut but don't really mind. I've started drinking more milk. Will have to start cardio cho!

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matty_mcfly · April 13, 2016

330 for 10? 120 for 9? Fucker, that's more than I've hit for those many reps

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HDLevs · April 14, 2016

FitNotes Workout - Wednesday 13th April 2016

** Flat Barbell Bench Press **

- 5 reps

- 95.0 lbs x 5 reps

- 135.0 lbs x 3 reps

- 155.0 lbs x 2 reps

- 175.0 lbs x 1 rep

- 175.0 lbs x 5 reps

- 175.0 lbs x 6 reps

** Chin Up **

- 5 reps

- 25.0 lbs x 2 reps

- 35.0 lbs x 1 rep

- 42.5 lbs x 5 reps

** Barbell Squat **

- 5 reps

- 45.0 lbs x 5 reps

- 135.0 lbs x 5 reps

- 225.0 lbs x 1 rep

- 245.0 lbs x 1 rep

- 275.0 lbs x 5 reps

- 275.0 lbs x 6 reps

Today's wasn't the best. But made a good day out of it. Rain after work so got to the gym late.

Warmed up for squats cause the bench was being used. As I was about to hit working sets they leave so followed gslp principles and switched over to bench and got that done. Misgrooved a couple times but the times I got in the groove felt smooth. Weight has finally become challenging. Think its cause I'm not working on dips as much as I used to. But the time isn't there anymore so will have to make due.

Chin ups ft great for the first 2 sets. Held ma breathe for most of the set and could bang out the reps. Also felt it in my abs. Will be learning to master this.

Squats I was scared for but it went well. Been doing note mobility and think its working. Felt way deeper and got more rebound out of the hole. Felt a lot of lower back pressure especially for the first set. Got a back pump which I'm not sure is a good thing. Will have to cue my chest more going forward. Oh PR squat today which is awesome. Got 7 reps but got a very light spot on the 7th rep so didn't count it.

Deadlifts again Friday 😁😁

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HDLevs · April 14, 2016

330 for 10? 120 for 9? Fucker, that's more than I've hit for those many reps
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Your lifting heavier weights than me so no complaints until I pass you 😁

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matty_mcfly · April 14, 2016

For now

HDLevs · April 16, 2016

FitNotes Workout - Friday 15th April 2016

** Standing Military Press **

- 45.0 lbs x 3 reps

- 45.0 lbs x 4 reps

- 65.0 lbs x 3 reps

- 85.0 lbs x 2 reps

- 105.0 lbs x 1 rep

- 115.0 lbs x 1 rep

- 117.0 lbs x 5 reps

- 122.0 lbs x 6 reps

- 122.0 lbs x 7 reps

** Conventional Deadlift **

- 122.0 lbs x 5 reps

- 185.0 lbs x 3 reps

- 225.0 lbs x 1 rep

- 275.0 lbs x 1 rep

- 315.0 lbs x 1 rep

- 325.0 lbs x 1 rep

- 340.0 lbs x 10 reps

** Pendlay Row **

- 135.0 lbs x 1 rep

- 155.0 lbs x 1 rep

- 160.0 lbs x 5 reps

So today was a pretty good day. Worked out with zero food.

Gym closes early and got there with half hour to spare so was rushed.

Ohp. Was feeling like a potato and loaded the bar with the wrong working set. Got reps in the end but maybe could have gotten more if I realized sooner.

Deadlifts was a challenging beast. Weight PR here and I was intimidated. Got mentally tough visualized proper form braced and pull mixed grip. First rep was slow but after that they went well. Got to 9 and thought I was bust then reset my form braced again and got the 10. Frightened my self. If only squats would work like this.

Owner gave me a lil extra time and warmed up for rows. Back was super pumped and tight from deadlifts so this was a challenge. Eventually went OK but last reps were iffy. Figured it was from being so tires from deadlifts. Will try this weight again next time.

Couldn't get to accesorize but proud of the volume I got today.

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HDLevs · April 19, 2016

FitNotes Workout - Monday 18th April 2016

** Flat Barbell Bench Press **

- 5 reps

- 95.0 lbs x 3 reps

- 135.0 lbs x 3 reps

- 155.0 lbs x 2 reps

- 185.0 lbs x 1 rep

- 190.0 lbs x 5 reps

- 190.0 lbs x 7 reps

** Chin Up **

- 5 reps

- 25.0 lbs x 2 reps

- 35.0 lbs x 1 rep

- 43.5 lbs x 5 reps

** Cable Face Pull **

- 80.0 lbs x 8 reps

** Dumbbell Curl **

- 25.0 lbs x 8 reps

** Barbell Squat **

- 45.0 lbs x 5 reps

- 135.0 lbs x 3 reps

- 185.0 lbs x 2 reps

- 225.0 lbs x 1 rep

- 275.0 lbs x 1 rep

- 280.0 lbs x 5 reps

- 280.0 lbs x 6 reps

Today was good.

Bench press moved really well. Touched a lil higher on my chest and it really fell in the groove.

Weight flew up so I had to check multiple times to see if i loaded the bar correctly.

Chins ups went well. Holding my breathe during the set really helps. Microloading seems to be working.

Squats felt good. Weight moved well. Felt my posterior chain being loaded a lot .. Especially in my glutes and hips. Hoping yo keep progress up. Got gas today for the first time in a while. Had peanuts instead of my usual chocolate milk. So making a note to never do that again.

Superset curls and face pulls. Felt good.

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HDLevs · April 21, 2016

FitNotes Workout - Wednesday 20th April 2016

** Standing Military Press **

- 45.0 lbs x 5 reps

- 65.0 lbs x 3 reps

- 85.0 lbs x 3 reps

- 95.0 lbs x 2 reps

- 115.0 lbs x 1 rep

- 125.0 lbs x 5 reps

- 125.0 lbs x 6 reps

** Pendlay Row **

- 95.0 lbs x 5 reps

- 135.0 lbs x 5 reps

- 155.0 lbs x 2 reps

- 162.0 lbs x 5 reps

- 162.0 lbs x 6 reps

** Conventional Deadlift **

- 162.0 lbs x 5 reps

- 185.0 lbs x 5 reps

- 225.0 lbs x 2 reps

- 275.0 lbs x 1 rep

- 325.0 lbs x 1 rep

- 345.0 lbs x 1 rep

- 350.0 lbs x 6 reps

** Close Grip Barbell Bench Press **

- 135.0 lbs x 8 reps

Today wasn't the best workout but was good nonetheless.

Ohp. Had to use a slimmer bar and use the bench press to set up. Awkward but got the work in.

Rows felt good. Had to get mentally prepared to just rip that shit off the floor. It worked.

Deadlifts were OK. Warm ups were weird cause other guys were dead lifting in the 400s so most of the plates gone so had to use the remaining 45s and 25s. Videoed from a different angle. Could have gotten more reps but felt ma back starting to round so I cut the set short and checked my ego.

Did close grip bench to hit triceps and left. Still thinking about swapping these for dips. Dips starting to take up way too much time.

Felt really tired today so maybe that lead to my lackluster showing but glad for the volume I could get in.

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HDLevs · April 23, 2016

FitNotes Workout - Friday 22nd April 2016

** Barbell Squat **

- 45.0 lbs x 5 reps

- 135.0 lbs x 3 reps

- 185.0 lbs x 2 reps

- 225.0 lbs x 1 rep

- 245.0 lbs x 1 rep

- 265.0 lbs x 1 rep

- 285.0 lbs x 5 reps

- 285.0 lbs x 6 reps

** Leg Press **

- 150.0 lbs x 8 reps

- 160.0 lbs x 8 reps

- 170.0 lbs x 10 reps

** Leg Extension Machine **

- 50.0 lbs x 8 reps

- 60.0 lbs x 8 reps

- 70.0 lbs x 10 reps

** Pec Deck **

- 50.0 lbs x 8 reps

- 70.0 lbs x 8 reps

- 80.0 lbs x 10 reps

Short workout

Having elbow pain from yesterday. Been icing it and it's been helping but hasn't healed quick enough so didn't do any upper body stuff. Need more sleep and maybe ease off the close grip benching.

Squatted 285 for the first time today. Forgot to do a single of my working weight as a warm up therefore first set was really hard. Remaining sets felt great. On the amrap I could easily knock out another clean rep but didn't have any safeties and didn't have a spotter so I cut it short.

Rest of the workout was just supersets and fooling around yo get some volume in. Meh.

Next workout will be good. Hopefully elbow heals up over the weekend.

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HDLevs · April 26, 2016

FitNotes Workout - Monday 25th April 2016

** Standing Military Press **

- 45.0 lbs x 5 reps

- 65.0 lbs x 3 reps

- 85.0 lbs x 3 reps

- 105.0 lbs x 2 reps

- 115.0 lbs x 1 rep

- 127.0 lbs x 5 reps

- 127.0 lbs x 6 reps

** Pendlay Row **

- 127.0 lbs x 3 reps

- 135.0 lbs x 2 reps

- 155.0 lbs x 1 rep

- 165.0 lbs x 5 reps

- 165.0 lbs x 6 reps

** Conventional Deadlift **

- 165.0 lbs x 5 reps

- 225.0 lbs x 3 reps

- 275.0 lbs x 1 rep

- 315.0 lbs x 1 rep

- 335.0 lbs x 1 rep

- 355.0 lbs x 1 rep

- 355.0 lbs x 7 reps

So today was another weird day. Finally got my bro to start coming to the gym so immediately flung him on greyskull with the bar.

Ohp went OK. First two sets were hard but last set felt good.

Rows were a lil hard and can feel some body English but form not too bad. Felt some back pain but nothing to be alarmed about I think. It eventually left.

Deadlifts were thrown off by miloading warm ups. Bar finally feels heavy as shit. No more 10 plus sets. Reps are hard to get and bar speed not where I want it. Form on last reps are rough too but will double down on technique. Pretty sure I rounded in that blast rep.

Elbow pain gone now I think after deadlifts.

Need more sleep.

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HDLevs · April 28, 2016

FitNotes Workout - Wednesday 27th April 2016

** Flat Barbell Bench Press **

- 45.0 lbs x 5 reps

- 95.0 lbs x 3 reps

- 135.0 lbs x 3 reps

- 155.0 lbs x 2 reps

- 175.0 lbs x 1 rep

- 185.0 lbs x 1 rep

- 185.0 lbs x 3 reps

- 192.0 lbs x 5 reps

- 192.0 lbs x 7 reps

** Chin Up **

- 5 reps

- 25.0 lbs x 3 reps

- 35.0 lbs x 1 rep

- 40.0 lbs x 1 rep

- 44.5 lbs x 5 reps

** Barbell Squat **

- 45.0 lbs x 5 reps

- 95.0 lbs x 5 reps

- 135.0 lbs x 5 reps

- 185.0 lbs x 3 reps

- 225.0 lbs x 1 rep

- 245.0 lbs x 1 rep

- 265.0 lbs x 1 rep

- 275.0 lbs x 1 rep

- 290.0 lbs x 1 rep

- 290.0 lbs x 5 reps

- 290.0 lbs x 6 reps

Today was pretty good. Bro came again and learning deadlifts and rows. Really doesn't know how to activate the muscles and just weird seeing someone start from the beginning.

Bench was good. First set was hard because I got a spot but it felt weird and misgrooved most of the reps. Made me feel really bad but after getting a better spotter things started moving. Left hand is still lower going up but trying hard to keep the bar even.

Chin ups felt good. Still utilizing that one breathe technique and its working. First 3 sets moved well. Microloading working. Having thoughts of moving this to 3x3+. Still following greyskull principles but altering the sets cause I realize I can get the 3 reps but after that it turns to shit.

Squats were tough. Long warm up but using that working set to warm up really helps. Feeling the weight helps to really prime the muscles. First set is the hardest as usual. Feeling spinal erectors working hard coming up. Will have to video form to make sure I'm not good morning up but I doubt it.

Too pooped to do anything else plus I didn't wonna be in the gym 2 hrs.

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HDLevs · April 30, 2016

FitNotes Workout - Saturday 30th April 2016

** Standing Military Press **

- 45.0 lbs x 5 reps

- 65.0 lbs x 2 reps

- 85.0 lbs x 2 reps

- 105.0 lbs x 2 reps

- 115.0 lbs x 1 rep

- 125.0 lbs x 1 rep

- 130.0 lbs x 5 reps

** Pendlay Row **

- 145.0 lbs x 3 reps

- 130.0 lbs x 4 reps

- 150.0 lbs x 2 reps

- 155.0 lbs x 1 rep

- 167.0 lbs x 5 reps

- 167.0 lbs x 6 reps

** Conventional Deadlift **

- 167.0 lbs x 5 reps

- 225.0 lbs x 3 reps

- 275.0 lbs x 1 rep

- 315.0 lbs x 1 rep

- 335.0 lbs x 1 rep

- 355.0 lbs x 1 rep

- 360.0 lbs x 6 reps

Today was a good hot and sweaty workout.

Press felt heavy. Trying to stick to form but from rep 4 its all grinders. Worrying about getting to that 134 lb press.

Rows are really heavy. Bar just barely grazes my chest now but will try my best to be more explosive.

Deadlifts felt good. Not as hard as Monday. Really focused on form and tried to do it as good as possible. Didn't feel it in my spine as much and more in the muscles and got some lat involvement. Videoed this set and form looks OK to me. Will post in form check thread.

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HDLevs · May 3, 2016

FitNotes Workout - Monday 2nd May 2016

** Flat Barbell Bench Press **

- 45.0 lbs x 10 reps

- 95.0 lbs x 2 reps

- 135.0 lbs x 2 reps

- 155.0 lbs x 1 rep

- 175.0 lbs x 1 rep

- 185.0 lbs x 1 rep

- 195.0 lbs x 5 reps

** Barbell Squat **

- 45.0 lbs x 5 reps

- 95.0 lbs x 5 reps

- 135.0 lbs x 3 reps

- 185.0 lbs x 2 reps

- 225.0 lbs x 1 rep

- 275.0 lbs x 1 rep

- 285.0 lbs x 1 rep

- 295.0 lbs x 1 rep

- 295.0 lbs x 5 reps

- 295.0 lbs x 6 reps

** Parallel Bar Triceps Dip **

- 15 reps

- 10 reps

- 8 reps

Short workout. Short on time.

Bench was OK. Had some over eager spotter who I had to shout at while under the weight but still got my reps. Form is beginning yo breakdown so deload maybe approaching. Getting better with setting up my arch and felt a lot more chest involvement today.

Squats were a beast. Went out yesterday and did some rope climbing which really inflamed my elbow and shoulder. Hence no chin ups. Warm ups felt good. That 275 warm up almost threw me over but got it through. After getting that 295 warm up things felt good. First set went better than expected. As usual I just barely hit parallel but I'm glad I'm not half squatting. Last set was a doozy but got all 6 unassisted.

Did tricep dips for fun to failure. Pump was achieved.

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HDLevs · May 5, 2016

FitNotes Workout - Wednesday 4th May 2016

** Standing Military Press **

- 45.0 lbs x 5 reps

- 65.0 lbs x 3 reps

- 85.0 lbs x 2 reps

- 105.0 lbs x 1 rep

- 115.0 lbs x 1 rep

- 129.5 lbs x 5 reps

- 132.0 lbs x 4 reps

** Pendlay Row **

- 132.0 lbs x 3 reps

- 135.0 lbs x 1 rep

- 155.0 lbs x 1 rep

- 165.0 lbs x 1 rep

- 170.0 lbs x 5 reps

** Conventional Deadlift **

- 170.0 lbs x 5 reps

- 225.0 lbs x 2 reps

- 275.0 lbs x 1 rep

- 315.0 lbs x 1 rep

- 335.0 lbs x 1 rep

- 350.0 lbs x 1 rep

- 365.0 lbs x 6 reps

So today's wasn't bad. Headache dizziness and nausea from looking at screens too much. Gonna make this short

Military press sucks balls. Weight is just damn heavy and hard. Thinking about changing the progression on these to 3x3+. Will try to do some research on greyskull.

Pendlay rows. Getting the form and explosiveness more. Form might be shit though so need to video.

Deadlifts were fun and painful.

Started my hook grip prep. Everything up to 315 was using hook grip. Pain wasn't too bad. Overtime I'll get more tolerance. Working set was good. Kept slamming the weights and got heads turned buy I didn't care. This was hard but felt good.

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HDLevs · May 10, 2016

FitNotes Workout - Monday 9th May 2016

** Standing Military Press **

- 45.0 lbs x 5 reps

- 65.0 lbs x 3 reps

- 85.0 lbs x 2 reps

- 105.0 lbs x 1 rep

- 115.0 lbs x 1 rep

- 135.0 lbs x 3 reps

** Pendlay Row **

- 95.0 lbs x 3 reps

- 135.0 lbs x 2 reps

- 155.0 lbs x 1 rep

- 165.0 lbs x 1 rep

- 172.0 lbs x 5 reps

- 172.0 lbs x 4 reps

** Conventional Deadlift **

- 135.0 lbs x 5 reps

- 225.0 lbs x 3 reps

- 275.0 lbs x 1 rep

- 315.0 lbs x 1 rep

- 335.0 lbs x 1 rep

- 355.0 lbs x 1 rep

- 370.0 lbs x 5 reps

Been having headaches and dizziness and overall messed up feelings for the past week so didn't workout Friday. Almost didn't go today but had to get some weights in.

Ohp went well today. Decided to change the programming here to 3*3+. Heavy shit. Felt weird but got the weight up and videoed my form.

Pendlay row. Weight was way too much. Too much body English to get it up so decided I'm gonna drop back the weight here. 10% deload and work back up.

Deadlift was good. Hook grip chronicles continued. All warm ups were done hook grip. Felt OK for most. Had chalk problem so only got 2 working set reps hooked then had to move to mixed grip for the last 3. Really felt the belt in the working set. Need to video form to scrutinize. Still feeling hook grip strain now on my thumbs. Hopefully I'll get over this in a month or so.

Got too late so had to leave before accessories.

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HDLevs · May 12, 2016

FitNotes Workout - Wednesday 11th May 2016

** Flat Barbell Bench Press **

- 45.0 lbs x 10 reps

- 95.0 lbs x 5 reps

- 135.0 lbs x 3 reps

- 155.0 lbs x 2 reps

- 175.0 lbs x 1 rep

- 185.0 lbs x 1 rep

- 197.0 lbs x 5 reps

- 197.0 lbs x 6 reps

** Chin Up **

- 5 reps

- 25.0 lbs x 2 reps

- 35.0 lbs x 1 rep

- 45.0 lbs x 5 reps

** Barbell Squat **

- 55.0 lbs x 5 reps

- 135.0 lbs x 3 reps

- 185.0 lbs x 3 reps

- 225.0 lbs x 2 reps

Belt on

- 275.0 lbs x 1 rep

- 295.0 lbs x 1 rep

- 300.0 lbs x 4 reps

- 300.0 lbs x 3 reps

So today was a learning experience. I learned that deadlifts having me sore for days.

Bench went well. Bar moved well and with good speed. Last set was slower than the first but the weight moved and got 6. Could not have gotten 7 without shitty form.

Chin ups felt surprisingly OK. Didn't chalk up or anything. Didn't realize and knocked out reps. Holding ma breathe really helps but still can't hold it for 5 reps.

Squats were epic fail after epic fail. Warm ups felt awesome but felt ma lower lats and back sore even during bench. Last warm up flew up. Working weights would barely moved and felt it a lot in my back muscles. There were just too fatigued to be of any use. Failed but did get 300. Last two sets were spotted with the blast all using more help than I would have liked but my body just couldn't manage. Deload and form work now and trying to get reps. Time for a lil hypertrophy.

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HDLevs · May 13, 2016

FitNotes Workout - Friday 13th May 2016

** Standing Military Press **

- 45.0 lbs x 5 reps

- 65.0 lbs x 3 reps

- 85.0 lbs x 2 reps

- 105.0 lbs x 1 rep

- 115.0 lbs x 1 rep

(Belt on)

- 115.0 lbs x 1 rep

- 140.0 lbs x 2 reps

- 137.0 lbs x 3 reps

** Pendlay Row **

- 137.0 lbs x 3 reps

- 145.0 lbs x 2 reps

- 155.0 lbs x 5 reps

- 155.0 lbs x 7 reps

** Conventional Deadlift **

- 155.0 lbs x 4 reps

- 225.0 lbs x 2 reps

- 275.0 lbs x 1 rep

- 315.0 lbs x 1 rep

(belt on)

- 345.0 lbs x 1 rep

- 365.0 lbs x 1 rep

(Chalk on)

- 375.0 lbs x 5 reps

Today was a pretty good workout.

Ohp. Incorrectly loaded my working weights and immediately felt it. After rechecking and changing out I could get the 3 reps. It was a hard 3 reps but got them still. Almost got 4 on the amrap but someone spotted me so didn't count it.

Rows felt good. 155 felt heavy but not body English heavy. Almost got another rep but it didn't touch my chest so doesn't count. If these stall hard like ohp will switch 3x3+ then probably Yates rows.

Been thinking a lot about gslp and how I plan to work this for a long time so I decided I'll move yo 3x3+ then variations then back to planned exercises.

Deadlifts felt good. Not feeling it in my spine as much but more in the muscles. Hook grip been feeling really good. Chalk really helped today. Bar felt cemented to my hands.

Still trying to figure out what I'll do with these when they stall hard. What I'm thinking is switching to sumo. Never done these before and should have good carry over either that or look for my weak point and do a variation to get that such as deficits or block pulls.

For ohp I'll either try dumbbells or incline bench press.

For squats I'll go to front squats or paused squats.

Chin ups switched out to pull ups.

Bench might be switched to either spoto presses, board presses or paused bench presses.

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