21 May 2013
So I went to see the doc last week, I might have tendinitis in my right pec (where it attaches to the sternum). Much better than the tear I was dreading, but I will have to back off the bench press for a while. Bench pressing twice a week gives me great results in terms of weight lifted, but also seems to bring on nagging little injuries like this one. So for the time being I'll just do the low volume heavy sets on intensity day and ditch the BP on volume days.
That said, I did sneak in a set of close-grips today :)
Close-grip BP 225 lbs. x 10
Standing military press 175 x 5, 180 x 2 sets x 5 - usually I do these after benching, today they felt super easy
Pullups 1s x 5, neutral-grip 3s x 5
EZ bar curls against wall 1s x 8, 2s x 5
DB skullcrushers 3 x 10
Seated DB curl x 10, x 10, x 8
Tricep pushdowns 3s x 10
Tuesday, May 21, 2013
Legs - Volume
20 May 2013
Paused squat 300 lbs. x 3s x 5
Regular squat 350x5, 405x5
Romanian deadlift 225 lbs x 3s x 5
Leg press 4p x 10, 5p x 10, 6p x 10
Weighted situps 2s x 8, hanging leg raises 1s x 8
Leg extension 2s x 10
Paused squat 300 lbs. x 3s x 5
Regular squat 350x5, 405x5
Romanian deadlift 225 lbs x 3s x 5
Leg press 4p x 10, 5p x 10, 6p x 10
Weighted situps 2s x 8, hanging leg raises 1s x 8
Leg extension 2s x 10
Saturday, May 18, 2013
Pressing - Heavy
18 May 2013
Bench press warmup to 275x2 (long pause), then 305x2, 315x2, 325x2
Bench press with SlingShot 325x5, 345x4
Chest-supported row 5s x 8
Push press - went with ascending doubles: 185x2, 205x2, 215x2, 230x1 - failed a second
Neutral grip pullups 3s x 5
EZ bar curls against wall 3s x 8-10
Barbell skullcrushers 3s x 8
Seated DB curls 1s x 11, upped weight, 2s x 10
Tricep pushdowns 3s x 10
Bench press warmup to 275x2 (long pause), then 305x2, 315x2, 325x2
Bench press with SlingShot 325x5, 345x4
Chest-supported row 5s x 8
Push press - went with ascending doubles: 185x2, 205x2, 215x2, 230x1 - failed a second
Neutral grip pullups 3s x 5
EZ bar curls against wall 3s x 8-10
Barbell skullcrushers 3s x 8
Seated DB curls 1s x 11, upped weight, 2s x 10
Tricep pushdowns 3s x 10
Friday, May 17, 2013
Intensity Day - Lower Body
16 May 2013
Deadlift 135x10, 225x5, 315x3, 380x2, 420x3
Mixed sumo and regular reps until the last two sets. 420 was a major grinder, I might be able to do one more jump to 425 but that might be it for triples.
Speed squat sets of 2 on the minute, 225x3, 235x7
Weighted back raises 3 x 10
Glute-ham raises 3 x 6-8
Weighted situps on incline ab board 3 x 8
Deadlift 135x10, 225x5, 315x3, 380x2, 420x3
Mixed sumo and regular reps until the last two sets. 420 was a major grinder, I might be able to do one more jump to 425 but that might be it for triples.
Speed squat sets of 2 on the minute, 225x3, 235x7
Weighted back raises 3 x 10
Glute-ham raises 3 x 6-8
Weighted situps on incline ab board 3 x 8
Wednesday, May 15, 2013
Upper Body - Volume
14 May 2013
Paused bench press 275 lbs. x 3s x 5 - this felt less hard than last time
Standing military press 175 lbs. x 5, x 4, x 5 - belted up on last set, presses are starting to get hard
Neutral-grip pullups 3s x 5, chinups 2s x 5
Dips x 12, x 15, x 12
EZ bar curls against wall 3s x 8-10
Barbell skullcrushers 3s x 8
Seated DB curls x12, x 10, x 8
Paused bench press 275 lbs. x 3s x 5 - this felt less hard than last time
Standing military press 175 lbs. x 5, x 4, x 5 - belted up on last set, presses are starting to get hard
Neutral-grip pullups 3s x 5, chinups 2s x 5
Dips x 12, x 15, x 12
EZ bar curls against wall 3s x 8-10
Barbell skullcrushers 3s x 8
Seated DB curls x12, x 10, x 8
Monday, May 13, 2013
Legs - Volume Day
13 May 2013
Paused squat 300 lbs. x 3 sets x 5 - as with the bench press, I'll keep the weight fixed for a while and focus on getting better and pausing and more explosive out of the 'hole'
Regular squat 350x5, 405x5
Romanian deadlift 225 lbs. x 3 x 5 - this was sort of heavy
Leg press 4p x 10, 5p x 10, 6p x 10, 7p x 10
Weighted situps on incline ab board 3 x 8
Leg extension 3 x 10
Abductor machine 1 x 20
Felt nice and crisp today, reducing the volume from 5x5 to 3x5 seems to be the way to go.
Paused squat 300 lbs. x 3 sets x 5 - as with the bench press, I'll keep the weight fixed for a while and focus on getting better and pausing and more explosive out of the 'hole'
Regular squat 350x5, 405x5
Romanian deadlift 225 lbs. x 3 x 5 - this was sort of heavy
Leg press 4p x 10, 5p x 10, 6p x 10, 7p x 10
Weighted situps on incline ab board 3 x 8
Leg extension 3 x 10
Abductor machine 1 x 20
Felt nice and crisp today, reducing the volume from 5x5 to 3x5 seems to be the way to go.
Saturday, May 11, 2013
Upper Body - Heavy
11 May 2013
Bench press warmup to 275x2 paused, then 305x2, 310x2, 320x2 - felt easy, will be doing doubles for the next few weeks
Bench press with SlingShot 325x5, 330x3
Push press 225 lbs. x 3s x 2
Neutral-grip pullups 4s x 5
Tate press 3 sets x 10, light weight, first time trying these and didn't feel much in the triceps
EZ bar curl 3 x 8
Bench press warmup to 275x2 paused, then 305x2, 310x2, 320x2 - felt easy, will be doing doubles for the next few weeks
Bench press with SlingShot 325x5, 330x3
Push press 225 lbs. x 3s x 2
Neutral-grip pullups 4s x 5
Tate press 3 sets x 10, light weight, first time trying these and didn't feel much in the triceps
EZ bar curl 3 x 8
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