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Sunday, April 20, 2014


20 April 2014

Deadlift 135x6, 225x3, 315x2, 385x1, 420x1, 465x3, x1, x1

Did a triple, then two singles with a minute of rest in between. Felt good.

Shrugs 135x10, 225x10, 315x10, 365x10, 385x5

Haven't done these in a while.

Weighted Roman chair situps x8, x6, x6

Weighted back raises 3s x 8

Pulldowns 2s x 8, light

Pulldown shrugs 3s x 10, 1s x 6

Saturday, April 19, 2014

More Bench

19 April 2014

Bench press 320 lbs. 3s x 5 - first set was the hardest.

Paused bench press with SlingShot 355 lbs. x 5 - this might be a SlingShot PR. Long pauses too.

Smith machine CG floor press 3s x 5, 1s x 3

Pullups 3s x 5

DB hammer curls 2s x 8

Rope pushdowns 3s x 12

Standing OH press 135 2s x 10, 145 1s x 8

Seated DB curls 3s x 6

Concentration curl 3s x 6

Tuesday, April 15, 2014

Volume Work

15 April 2014

Bench press 285 lbs. x4, x5, x5

I tried using suicide grip on first set. It hurt my wrists and bar came up unevenly on all but the first rep. When the bar comes up unevenly at around 75%, it's probably a good idea to stop whatever you're doing. I won't be using suicide grip again anytime soon.

Seated cable rows 1s x 8, 3s x 8

BTN military press 135x10, 155x10, 175x2sx5

Smith machine bent over row 2s x 10, 1s x 8

Pullups 4s x 5

DB hammer curls 3s x 8

Smith machine CG floor press 3s x 6-8

Seated DB curls 3s x 6

This only took about an hour or so. What I might do in the future is time it, then try to beat this time each time I do pressing volume. Once I can do it in 45 minutes or less, I'll up the weights slightly.

On an unrelated note, my legs, hips and glutes get really sore from speed squatting, even though the weights are so low. Don't know if this is good or bad.

Monday, April 14, 2014


14 April 2014

Speed squat 265 lbs. 3s x 5, 305 2s x 5

Did some stationary bike sprints yesterday, so these felt neither fast nor explosive. But finished in under 20 mins., so I guess that's something.

Leg extension 4s x 10

Leg curl 3s x 10

Ab machine 2s x 8

Saturday, April 12, 2014


12 April 2014

Bench press 315 lbs. x 4, x 6, x 5

I asked a new guy to spot me on the first set. He asked if I wanted a "liftoff", to which I said yes. He then proceeded to almost pull me off the bench as he helped me unrack the bar, then almost dropped the wildly wobbling bar on my face as I was trying to stabilize it. I mean, I have midget arms, how far up do you think they need to go? I managed to pull my shoulderblades back in and eked out a tough set of four.

Got another guy to spot on sets 2 and 3, and did 6 reps on the second set to make up for the fail on the first. This was better spotting.

Paused bench press with SlingShot 350 lbs. x 4 - same thing, Spotter 2 left, asked Spotter 3 to help me unrack (really tough with a SS on), he did almost the same thing as Spotter 1. Still the pauses were long (2-count), so pretty pleased with this set.

Smith machine CG floor press x6, x5, x4

Seated DB curl 4-5 light sets in between bench press sets, then 3sx6 heavy

Farmer's walk with KBs 3 rounds

Some Heavyish Squats

11 April 2014

Squat 135x5, 225x3, 275x3, 315x3, 365x3, 405x3, 425x3, 455x2, 405x6

Last 2 heavy sets (425 and 455) with belt.

Weighted Roman chair situps 3s x 8

Weighted back raises 2s x 8

Leg extension 2s x 10-12

Leg curl 2s x 10-12

Wednesday, April 9, 2014


8 April 2014

Bench press 285 lbs. 3s x 5 - used a different bar this time, I think it is a squat bar. It's thicker and slightly heavier than a regular bar (55 lbs.) and doesn't bend or "whip" even under 500+ pounds. Anyway, all reps were super fast, but my wrists kinda hurt afterwards and my forearms were pumped.

Seated cable row 2s x 10, 1s x 8, 1s x 6

Standing BTN press 135x10, 155x10, 165x5

DB hammer curl 2s x 8

Smith machine CG floor press 3s x 6-8

Seated DB curl 3s x 6

Pushdowns 2s x 15, 1s x 10

Machine preacher curl 3 sets

Front and lateral DB raises 1s x 20 (each)