SS Log (+ Mass Gain?)

[Chris Forbis]

11 February 2010

Press: 9 reps @ 115#
From Wendler's formula this equates to a 150# 1RM.

[Chris Forbis]

13 Feb 2010

Bench: 5 reps @ 115#, 5 reps @ 135#, 9 reps @ 155#

5 alternating sets each of...
Kroc row: 40# DB, 10L/10R
Back extension: 10 reps

My knee was feeling pretty good up to 90 degrees of flexion, so I did some light deadlifts. This was a poor idea. I guess I am now looking at several weeks of babying it. Back extensions will give me something to do for lower body I guess.

[Chris Forbis]

16 Feb 2010

Press: 5 reps @ 90#, 5 reps @ 100, 9 reps @ 115

5 sets of each, alternated:
DB Press @ 25#: 10L/10R
Dead hang pull-ups: 5,5,5,4,3 reps


My knee was killing me the last few days. I saw the trainer at school, and she said with some confidence that my ligaments and meniscus felt fine. She told me to exercise and move to "pain tolerance" which is what I wanted to hear. I hate babying things. So I don't know what is up with it, tendinitis?

[Chris Forbis]

20 February 2010

Bench press:
3 reps @ 125#, 3 reps @ 145#, 9 reps @ 160#

5 alternating sets of:
One-arm DB bench press: 10R/10L @ 40#
One-arm DB rows: 10R/10L @ 40#


I have decided that it was a bout of tendonitis plaguing my knee. Lots of useful threads here on how to deal with it. It feels much, much better. I am going to stick to stretching for the rest of this 531 cycle and reintroduce lower body work in the next four week cycle.

[Chris Forbis]

23 February 2010

Press: 3 reps @ 95#, 3 reps @ 110#, 9 reps @ 120#

5 alternating sets of:
One-arm DB Press: 10R/10L at 30#
Pullups: 5,5,5,5,6 reps

GHR: 5 sets of 5,7,8,9,10 reps


I'll stick with the GHR until the knee is feeling better. 5x10 next week, and then I'll start adjusting the machine to make the reps more difficult.

I've been doing lots of foam rolling and stretching on my lower body to try and get the knee happy again.

[Chris Forbis]

27 February 2010

Bench Press:
5 reps @ 135#, 3 reps @ 155#, 7 reps @ 170#

5 sets of:
One arm 40# DB bench press: 10R/10L
One arm 40# DB row: 10R/10L
GHR: Sets of 10

[Chris Forbis]

2 March 2010

Press:
5 reps @ 100#, 3 reps @ 115#, 6 reps @ 130#

5 sets of each:
One-arm 30# DB press: 10R/10L
Pullups: 6 reps
GHR: 10 reps

[Chris Forbis]

6 March 2010

Bench press:
5 reps @ 70#, 5 reps @ 90#, 5 reps @ 110#

5 alternating sets of:
One-arm 40# DB bench press: 10R/10L
One-arm 40# DB rows: 10R/10L

GHR: 2,3,4,5,6 reps


Adjusted the GHR to make it more difficult, which also made it more painful on the contact point of the pad on my quads. Oh well, I'll think of it as foam rolling.