Rahsheen’s BodyBlog

• Squat 3×5x235
• Bench 3×5x180
• Deadlift 1×5x245 (this won’t change until I buy more plates)
• Dips 2×8

This was today’s workout. All I gotta say is "Sweet Baby Jesus!" This workout was pretty brutal. I was sweating pretty good (I rarely sweat) and I felt like I just ran a mile. I also had to lay down on the floor for a minute before I had enough strength to finish my PWO shake and take a shower.

Squats were ok. Nothing really to report here except that I’m consistently slow coming out the hole. I got the weight up, though. Never had a doubt about that. Still feeling it a lot in my lower back. I have the vids imported from my camera. Should be up later today.

Bench was slow every rep. I really had to concentrate on the last rep of the last set. I felt comfortable, just couldn’t make the weight move any faster. This is where things started to "go wrong." LOL

Deadlifts were the icing on the cake. It was only 1 set of 5 reps, but I was sweating profusely afterwards and my heart was pounding. I actually lay down on the floor for about a minute before I moved on to…

Dips were simple. My bench limiter is obviously my chest because I did tricep dips with my feet in front and they were easy-peasy. We will still consider this last exercise as the cherry on top of the icing on the cake because I was DONE.

• Squat 3×5x230
• Military Press 3×5x100
• Pendlay Row 3×5x145
• Reverse Flyes 3×8x20
• Hammer-Grip Pullups 3×6xBW

So, this was today’s workout. I actually made vids of my squats so we can see how bad I suck at them, but I will post those later. I kept it pretty conservative on everything because I’m actually starting to enjoy this workout. I like how my lifts keep going up, LOL. I had made a comment that I didn’t think I could keep increasing on squats, but I think I should be able to if I stay on point with my diet.

Today’s workout made me sweat, but it was NOT that difficult. Definitely not as hard as last time. I threw in the reverse flyes and pullups for 2 reasons:

1. It’s Friday, so I have 2 days to recover
2. I want to correct my slumped shoulders and get wider

This is obviously not part of Rippetoe’s, but I think there is a variation where pullups are included. I will research that at some point and post my results.

Anyways, keep an eye out for the vids.

Peace!

Wow, what a workout!

• Squat 3×5x225
• Bench 3×5x175
• Deadlift 1×5x245 (this won’t change until I buy more plates)

Squats were absolutely brutal. I would have to say this is a new PR….actually…every workout that I have posted since squatting around 205 has been a PR. I have done 225 before, but only 1 set of 3 reps. I almost stalled out on the last rep of the last set. I’m pretty sure I can micro-load from here, though.

Bench was not so brutal. They were hard reps, but not too hard. I tried bringing my grip in a little to see if incorporating my tri’s more would make it easier, but it was harder if anything and felt less comfortable. I guess I have extra long arms. I don’t foresee any problems increasing weight from this point, but definitely not at 10lb increments .

Deadlifts were easier this time. Especially easy considering what my lower back was going through after those squats. I really need to go ahead and buy more plates.

My dumb ass ran out of protein powder, so I’m drinking a shake composed of milk, 3 eggs and sugar (hey, add some flower and I think I could make a cake). It’s actually pretty tasty. “Salmonella” you say? Yeah…..WHATEVER!

Notes for next time:

• Slow down on the decent for squats and make sure I’m going as low as possible and not tipping to either side
• Research whether I should feel this much activity in lower back due to squats and be ready to make a video of next squat session for form check.

If you haven’t already, you can see some older vids of me on youtube.com/microrahsheen. Let me know what you think.

Peace!

Today’s workout was kinda weird. I have been feeling kinda tired/sleepy all day. I was find earlier in the day, but as evening approached, I just wanted to take a nap. I was also out in the streets working and promoting for my business so I didn’t get home until like 10:30pm.

Nevertheless, I still did my workout. I said I was going to do the following:

• Squat 3×5x215
• Military Press 3×5x95
• Pendlay Row 3×5x135

And that’s just what I did. Squats were a lot easier than I expected, but I notice I might be doing something weird with my stance. My right knee started feeling a little weird during my warm-ups and it felt like my right leg was working harder. I will have to make a video on Wed to make sure I’m not leaning or something.

Military Presses were fine. Felt good, actually. I made it a point to keep my shoulders retracted and depressed. The 95 went up for 3 pretty easy sets of 5 (not that easy, though).

Pendlay rows would have been easier if my lower back wasn’t jacked from squats and OH presses. I’m sure I can still easily increase weight here, though.

I will need to check my squat form to make sure I’m not doing a baby good morning because I don’t see the reason why my lower back is getting so pumped from squats. Maybe it’s normal. Guess I need to look into it.

So, Today’s workout went as planned:

• Squat 3×5x210
• Bench 3×5x165
• Deadlift 1×5x245 (this won’t change until I buy more plates)

The squats are getting on the difficult side and I actually broke a sweat during bench. Deadlifts weren’t as hard as I thought they would be at that weight. I think I was just tired today.

I’m going to spend the weekend relaxing and probably do some stretching and RC work. I need to find a good program for correcting a protracted shoulder girdle and strengthening rotator cuffs. Drop me a line if you know of one.

One day I will post some vids….one day. Until then, check out my old stuff at youtube.com/microrahsheen.

OK, so last time I said I would do:

• Squat 3×5x200
• Military Press 3×5×65
• Pendlay Row 1×5×225

What I ended up doing was

• Squat 3×5x200
• Military Press 3×5x85
• Pendlay Row 3×5x95

I decided to go heavier on the Mil Presses because 65 felt like nothing. I also lightened up on the rows so that I could make sure I got the form correct. I also realized I had made an error as far as how many sets I was supposed to be doing. Should have been 3.

The squats were a little challenging, especially because I’m still sore from Monday. They went smooth, though. The rows and presses were pie and cake so I’ll be increasing the weight more drastically on those. So, for Friday, it will be:

• Squat 3×5x210
• Bench 3×5x165
• Deadlift 1×5x245 (this won’t change until I buy more plates)

And for next week, on Monday:

• Squat 3×5x215
• Military Press 3×5x95
• Pendlay Row 3×5x135

I may actually remove Military Presses entirely and try to focus on correcting my posture, but the jury is still out on exactly how I will accomplish that.