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  1. compudog

    Zercher Squats good?

    I agree on the partials not being a great idea. I screwed up a disk in my back doing partial deads, of course with a much heavier weight than I could pull off the floor, and also with sub optimal form, that day. Lots of reason to not do partials, in retrospect.
  2. compudog

    compudog's workout log

    Gym Wed Apr 12 2017 Wednesday Workout Squats - lb x reps - 45 x 5 - 95 x 5 - 135 x 5 - 185 x 5 - 225 x 5 - 275 x 3 - 315 x 2 - 365 x 2 - 385 x 2 Overhead Press - lb x reps - 65 x 10 - 85 x 10 - 105 x 6 Yoga - 20 min. Notes: OK workout. Burned up all my floor time doing squats though, and...
  3. compudog

    compudog's workout log

    Gym Mon Apr 10 2017 Monday Workout Squats - lb x reps - 45 x 5 - 95 x 5 - 135 x 5 - 185 x 5 - 225 x 5 - 275 x 5 - 315 x 5 Bench Press + Seated Cable Row (superset) - bench press - lb x reps - 45 x 5 - 95 x 5 - 135 x 5 - 185 x 5 - 225 x 7 - seated cable row - lb x reps - 160 x 10 - 170 x 10 -...
  4. compudog

    compudog's workout log

    Gym Wed Mar 29 2017 Wednesday Workout Squats - lb x reps - 45 x 5 - 95 x 5 - 135 x 5 - 185 x 5 - 225 x 5 - 275 x 5 Overhead Press + Barbell Rows (superset) - overhead press - lb x reps - 45 x 10 - 65 x 10 - 85 x 10 - 105 x 10 - barbell rows - lb x reps - 95 x 10 - 135 x 10 - 155 x 10 - 175 x...
  5. compudog

    compudog's workout log

    Gym Tue Mar 21 2017 Tuesday Workout Squats - lb x reps - 45 x 5 - 95 x 5 - 135 x 5 - 185 x 5 - 225 x 5 - 275 x 5 Bench Press + Seated Cable Row (superset) - bench press - lb x reps - 45 x 5 - 95 x 5 - 135 x 5 - 185 x 5 - seated cable row - lb x reps - 160 x 10 - 170 x 10 - 180 x 10 Yoga -...
  6. compudog

    compudog's workout log

    Thanks man. It was a bit sore for a week, but it seems to be back now, I was doing squats again today no problem. To be entirely honest though, they're not "competition grade" squats. I went over my squat dynamics and form with my physiotherapist at one point, and she said she thought I could...
  7. compudog

    compudog's workout log

    Gym Mon Mar 13 2017 Monday Workout Squats - lb x reps - 45 x 5 - 95 x 5 - 135 x 5 - 185 x 5 - 225 x 5 - 275 x 3 - 315 x 2 - 365 x 1 - 385 x 1 - 405 x 1 Bench Press + HS High Row (superset) - bench press - 45 x 5 - 135 x 5 - 185 x 5 - 225 x 5 - hs high row - lb x reps - 90 x 10 - 180 x 10 -...
  8. compudog

    compudog's workout log

    Gym Fri Mar 10 2017 Friday Workout Leg Press + Leg Extension (superset) - leg press - lb x reps - 200 x 10 - 400 x 10 - 600 x 10 - leg extension - lb x reps - 130 x 10 - 150 x 10 - 190 x 10 Dumbbell Bench Press + Dumbbell Rows (superset) - dumbbell bench press - lb x reps - 50 x 10 - 60 x 10...
  9. compudog

    compudog's workout log

    Gym Mon Mar 06 2017 Monday Workout Squats - lb x reps - 45 x 5 - 95 x 5 - 135 x5 - 185 x 5 - 225 x 5 - 275 x 5 Bench Press + Seated Cable Row (superset) - bench press - lb x reps - 45 x 5 - 95 x 5 - 135 x5 - 185 x 5 - 225 x 8 - seated cable row - lb x reps - 150 x 10 - 170 x 10 - 190 x 10 -...
  10. compudog

    compudog's workout log

    Sunday Workout Squats - lb x reps - 45 x 5 - 95 x 5 - 135 x5 - 185 x 5 - 225 x 5 - 285 x 5 - 315 x 5 Notes: OK quick workout. I was at a public swimming pool where they happen to have a squat rack, so I banged out a few sets in my Teenage Mutant Ninja Turtles swimming shorts.
  11. compudog

    compudog's workout log

    Gym Wed Mar 01 2017 Wednesday Workout Squats - lb x reps - 45 x 5 - 95 x 5 - 135 x 5 - 185 x 5 - 225 x 5 - 275 x 5 - 315 x 5 - 365 x 3 Bench Press + HS High Row (superset) - bench press - lb x reps - 45 x 5 - 95 x 5 - 135 x 5 - 185 x 5 - 225 x 5 - hs high row - lb x reps - 90 x 10 - 180 x 10...
  12. compudog

    compudog's workout log

    Gym Mon Feb 27 2017 Monday Workout Squats - lb x reps - 45 x 5 - 95 x 5 - 135 x 5 - 185 x 5 - 225 x 5 Dumbbell Bench Press + Dumbbell Rows (superset) - dumbbell bench - lb x reps - 50 x 10 - 60 x 10 - 70 x 10 - dumbbell rows - lb x reps - 50 x 10 - 60 x 10 - 70 x 10 Yoga - various, 20...
  13. compudog

    compudog's workout log

    Gym Wed Feb 15 2017 Wednesday Workout Kettlebell Swings + HS Chest Press + HS Low Row (superset) - kettlebell swings - lb x reps - 35 x 25,25,25,25 - hs chest press - lb x reps - 90 x 10 - 140 x 10 - 180 x 10 - 230 x 8 - hs low row - lb x reps - 100 x 10 - 190 x 10 - 240 x 10 - 280 x 10...
  14. compudog

    compudog's workout log

    Gym Tue Feb 14 2017 Tuesday Workout Squats - lb x reps - 45 x 5 - 95 x 5 - 135 x 5 - 185 x 5 - 225 x 5 Cleans, EZ Bar Curls, & Dumbbell Overhead Press (superset) - cleans - lb x reps - 45 x 5 - 95 x 5 - 135 x 5 - ex bar curls - lb x reps - 45 x 10 - 65 x 10 - 75 x 10 - dumbbell overhead...
  15. compudog

    compudog's workout log

    Gym Mon Feb 13 2017 Monday Workout Squats - lb x reps - 45 x 5 - 95 x 5 - 135 x 5 - 185 x 5 - 225 x 5 - 275 x 5 - 315 x 5 Dumbbell Bench Press + Dumbbell Rows (superset) - dumbbell bench - lb x reps - 50 x 10 - 60 x 10 - 80 x 12 - dumbbell rows - lb x reps - 50 x 10 - 60 x 10 - 80 x 10 Yoga...
  16. compudog

    compudog's workout log

    Gym Tue Jan 31 2017 Tuesday Workout Squats - lb x reps - 45 x 5 - 95 x 5 - 135 x 5 - 185 x 5 - 225 x 5 Bench Press + HS High Row (superset) - bench press - lb x reps - 45 x 5 - 95 x 5 - 135 x 5 - 185 x 5 - 225 x 5 - hs high row - lb x reps - 90 x 10 - 180 x 10 - 230 x 10 - 250 x 10 - 270 x...
  17. compudog

    compudog's workout log

    Gym Mon Jan 30 2017 Monday Workout Kettlebell Swings + Dumbbell Overhead Press + EZ Bar Curl + Dumbbell Delt Raises (giant set) - kettlebell swings - lb x reps - 35 x 10,10,10,10 - dumbbell overhead press - lb x reps - 30 x 10 - 35 x 10 - 40 x 10 - 45 x 10 - ez bar curl - lb x reps - 45 x 10...
  18. compudog

    compudog's workout log

    Thanks Kenpo. It's all thanks to my physiotherapist. She retrained me for bench & squats and it worked out really well. Unfortunately she also banned me from deadlifting, but given the other improvements I've made under her guidance and the fact that I'm mostly pain free, I'm not going to argue.
  19. compudog

    compudog's workout log

    Gym Wed Jan 18 2017 Wednesday Workout Bench Press + HS High Row (superset) - bench press - lb x reps - 45 x 5 - 95 x 5 - 135 x 5 - 185 x 5 - 225 x 7 - hs high row - lb x reps - 90 x 10 - 180 x 10 - 230 x 10 - 250 x 10 Yoga - 20 min. various. Notes: OK workout. Haven't done much bench...
  20. compudog

    compudog's workout log

    Gym Tue Jan 17 2017 Squat Workout Squats - lb x reps - 45 x 5 - 95 x 5 - 135 x 5 - 185 x 5 - 225 x 5 - 275 x 5 - 315 x 7 Yoga - 20 min. various Notes: OK workout. I was out hiking again on Sunday, went up Ha Ling Peak again, this time with my sister Jen & her dog Barley. Here is a pic of...
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