Vintovka's Lifting Journal

[Vintovka]

Push

Flat BB Press
5x148
5x148
5x148

Incline BB Press
5x100
5x100
5x100

Boo, anti-progress.

Military Press
5x80
5x80
5x80

These were a battle, next week will be still at 80

Assisted Dips
5x -34
3x -34

Forgot my mini notebook and I dropped 12 lbs of assist instead of the usual 6.

 

[Vintovka]

Pull

From Saturday:

Deadlift
5x255
5x255
5x255

Pendlay Row
5x148
5x148
5x148

Assisted Chin
5x -58
5x -58

 

[Vintovka]

Legs

Forgot I was supposed to up the reps on my SLDLs, won't forget next week. Thinking about alternating each week between normal and box squats.

Squat
5x235
5x235
5x235

SLDL
5x153
5x153
5x153

Leg Press
20x355

Cardio and diet in check, 11 weeks to go.

 

[Vintovka]

Push

I'm gonna start figuring the spring collars into my weight records, 1lbs each, so my numbers are in intrevals of 5, I find that more pyschologically satisfying, yeah I'm wierd.

Flat BB Bench
5x155
5x155
7x155

Great progress here, up 5lbs and still didn't feel fully challenged, so added a few reps on the last set. I've been randomly dropping and cranking out 10-15 push-ups when I'm bored (not in public of course, lol), maybe that's helping.

Incline BB Bench
6x110
6x110
5x110

Good progress here too, had to use the lower pegs on the rack (I think of them as ditch pegs, I don't have a spotter) because I couldn't lock out on the 6th rep of the last set.

Military Press
5x80
5x80
5x80

Same old, same old. There must be something I'm not doing right with this, I might look for another shoulder exercise to replace these. I tried a seated variation, but it felt awkward.

Assisted Dips
5x -28
4x -28
3x negatives, no assist

Getting close to unassisted dips.

Satisfying workout, can't wait till Saturday.

 

[Warboss Alex]

Looking good!

As your dips are getting stronger do 2 sets of assisted dips and 1 set of negatives (no assist), 8 reps each - make sure the negative lasts 5-6 seconds.

With the military press you can always change the rep range to get it moving, or do dumbbell work instead. Either works.

 

[Vintovka]

Pull

Thanks for the advice WBA, I'll lower the weight a bit and shoot for 8 reps on the mil press for awhile, the slow negatives sound good, used them today with chins.

Deadlift
5x265
5x265
5x265

30 lbs over my current bodyweight, hooray for progress.

Pendlay Row
5x155
5x155
5x155

Assisted Chins
5x -52
4x -52
4x -52 negaitves only

 

[Vintovka]

Legs

Felt good today, almost bumped squats up an extra 5 lbs, but decided to play it safe.

Squats
5x240
5x240
5x240

SLDL
15x160
15x160

Leg Press
20x375

Cardio and diet in check, could stand to drink more water.

 

[Vintovka]

Push

I love lifting, seriously, getting into weight lifting is one of, if not the best decision I've ever made. For a multitude of reasons; I feel great during and after lifting, I look forward to it on rest days. I've gone from a guy women never looked at and would go out of their way to avoid on the street to having chicks lock eyes with me and smile.

It's scary sometimes, because I'm not used to that kind of behaviour. I'm not even that big or even close to lean yet, so what's it going to be like when I drop another 30 lbs? The weight room attendant chick makes a point to lock eyes and smile at me every time I go in, even biting her lower lip while smiling on occasion.

Anways... the lifts:

Flat BB Bench
5x160
5x160
7x160

Didn't feel fully challenged again, dunno if I should bump these up 10 lbs a week instead of the usual 5.

Incline BB Bench
5x115
5x115
5x115

Military Press
8x65
8x70
6x70

I'm gonna do less warming up on these, since I'm likely warmed up enough after benching. I think the warm up sets may exhaust my deltoids before I get to the work sets.

Assisted Dips
6x -22
4x -22
5x -22 negatives only

There's only one more lower setting on the assist machine, once I hit it I'm gonna work up to 8-10 solid reps at -16 and then switch to unassisted.

Diet and cardio in check, I'm 40 lbs lighter than when I started so I suppose my cardio is becoming less effective. Gonna toss a few of my thicker text books in a hiking rucksack and add some resistance to my morning walk.

 

[Vintovka]

Pull

My cardio capacity is getting stronger, I tossed 15 lbs of text books into a rucksack to add to my morning walks. Gonna throw in a day or two of HIIT in the morning starting next week. Made a short, 5 minutes or so, HIIT circuit around my neighborhood after lifting today. It's gonna be brutal but I'm looking forward to it.

Progress on all the lifts, things are really starting to fall into place.

9 weeks to go before my birthday/vacation.

Deadlift
5x275
5x275
5x270

Pendlay Row
5x160
5x160
5x160

Assisted Chin
5x -46
4x -46
3x -46 negatives

Added a few hammer curls at the end of today's lift, I've got a strength imbalance, my right arm can handle 35 lbs fine, but my left will struggle with 25. Should I hold back on my right and focus on my left till they even out? Or if I just keep building both on the respective weights they can handle will they eventually even out?

I also had two calluses tear off my right hand this week, so lifting today was fun

 

[Vintovka]

Legs

Found my operational limit on the legpress.

Staying the course, diet and cardio in check, throwing in a little HIIT on off days.

Squat
5x245
5x245
5x245

SLDL
15x165
15x165

Legpress
15x400

 

[Vintovka]

Push

My mood was down, but still made progress. I left the gym without the usual exhaustion. Felt as though I had cheated but all my lifts went up, so dunno.

Flat BB Bench
5x165
5x165
5x165

Incline BB Bench
5x120
5x120
5x120

Mil Press
8x75
8x75
7x75

Dropping the weight and upping the weights is working well, some good progress over last week.

Assisted Dips
5x -16
3x -16
3x -16 neg only

Lowest assist setting on the machine, gonna work up to two solid sets of 8x -16 then switch to unassisted.

Diet and cardio in line, gonna run another HIIT tomorrow morning, my legs are still fried from Tues though.

 

[Vintovka]

Pull

Poor performance today, I think I know why. Friday night I ate a thin crust pizza and some breaded chicken, bumped me out of ketosis. Then today before lifting I had my standard keto breakfast, so I wasn't in ketosis and had no carbs to speak of in my system. I felt like I was running on fumes. Live and learn, I guess.

Deadlift
5x275
5x275
5x275

Pendlay Rows
5x165
5x155
4x155

Assisted Chins
4x -40
3x -40

If I carb up on Friday night, I need to make sure to have a big bowl of oatmeal on Saturday.

 

[Vintovka]

Legs

Kept squat weight the same as last week, could have bumped it up 5 but wanted to tighten up my form. Leg press was pretty challenging, gonna knock it down some so I can manage 20 reps in one set.

Squats
5x245
5x245
5x245

SLDL
15x170
15x170

Leg Press
10x400
10x400

 

[Vintovka]

Pull/Push

I couldn't get to the gym Thurs morning like usual so I went in the afternoon and it was slam packed. Didn't even bother trying to get anything done, decided to consolidate today. I took the weights down and upped the volume to make it through this expanded work load. For the next weeks I'm gonna stay around the 8 rep range and run my numbers up and then switch back to 5. Some variety will be nice.

Flat BB Press
8x145
8x145
8x145
5x135
5x110
10x90

Deadlift
8x230
8x230
6x230

Pendlay Row
5x135
5x135

Military Press
12x75

Assisted Dip
4x -16
4x -16
2x neg only, no assist

Assisted Chin
4x -46

Threw in some light DB curls and incline DB press, at this point was just cardio though, no real resistance.