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Saturday, February 4, 2017

One Week On, Two Weeks Off

Back from vacation with a heavy cold. Breathing recycled air for 24+ hours at a time is always fun. But I had a great time otherwise.


30 January 2017

Bench press 300x5, 310x4, 320x3, 330x2, 345x1, 355x1, 365x1

Not bad for 2.5 weeks of not touching a barbell. Unracking the bar was somehow the hardest part.

Pulldowns 10-8-6-5-5

Preacher curl superset (DBs + EZ bar) x 4 sets

Machine close-grip press 3s x 8-10


31 January 2017

Pull 405x5, 420x4, 435x3, 455x2, 475x1, 485x1

Stiff-legged pull 300 lbs. 2s x 5

Hamstring curl 3s x 8-10

Smith machine bentover row 3s x 8, 1s x 6

Standing BTN press 125x5, 145x5, 155x5, 160x5, 160x5

Tricep superset overhead extensions + pushdowns x 3 sets


2 February 2017

SlingShot bench press 325x5, 340x4, 350x3, 360x2, 375x1, 390x1

Seated long cable rows 10-8-6-5

DB curls x 5 sets


3 February 2017

Squat 385x5, 405x4, 425x2, 445x1, 405x3

Training irregularly is doing a number on my squat. Deadlift and bench press seem to be doing fine. But not only have I lost a ton of weight off my squat, I've also really been struggling with the walkout portion lately. Basically if I can walk it out, I can squat it, but even medium weights feel unstable.

Based on past experience, I have to a) squat regularly, and b) squat at least 3 times in 2 weeks in order to maintain/progress on the squat. But I a) don't want to squat twice a week, and b) don't really care about my squat numbers enough to try to change things, so I guess it will keep going down.

Maybe in 2018 I can get back on track with training. I am really enjoying this 5-4-3-2-1 thing, though. Just wish I could do it more consistently.

Incline bench press 5-4-3-2-1 to make up for yesterday

Hack squat 5s x 8 - really felt this in the quads later on

Leg extensions 2s x 15

Abductor machine 2s x 15

I'm way weaker on the abductor machine than I used to be. Could be that weak hips = sucky squats.


Monday, January 16, 2017

Off Again

10 January 2017

SlingShot bench press 335x5, 350x4, 355x3, 365x2, 390x1

Seated long cable row 10-8-6-5-5

Machine fly 3s x 10-12

Machine row 3s x 8-10

Preacher DB curl 3s x 8

Tricep superset (overhead extension + pushdown) x 3 sets


11 January 2017

Decided to try something different and did paused squats:

335x5, 355x4, 365x3, 375x2, 385x1

Then regular squats:

405x5, 415x4, 425x3, 435x2

Hack squat 3s x 10-12

Monday, January 9, 2017

Presses But No Squats

3 January 2017

Pull 405x5, 425x4, 435x3, 455x2, 465x1, 485x1, 505x1

Strong and explosive on the pulling. Used a belt from 455 up.

Stiff-legged pull 1s x 5

Smith machine bentover row 2s x 8, 3s x 6

Leg curl 4s x 10


5 January 2017

SlingShot bench press 340x5, 350x4, 360x3, 370x2, 380x1, 405x1

Seated long cable row 10-8-6-5-5

Incline bench press 5-4-3-3-1

DB preacher curl 4s x 6

Concentration curl 3s x 6-8

Cable overhead extension + pushdown superset x 4 sets


6 January 2017

Squat 365x5, 385x5, 405x4, 415x4, 435x3, 445x2

455 felt too heavy again. Oh well.

Leg press 3s x 15

Leg extension 3 sets AMAP


8 January 2017

Bench press 310x5, 315x4, 325x3, 335x2, 350x1, 370x1

Close grip 2s x 5

Pulldowns 10-8-6-5-5

Standing BTN press 155x5, 165x4, 175x3, 180x2, 185xfail

Barbell curl 4s x 8

Incline bench DB curl 3s x 8

DB lateral raise x 2 sets


9 January 2017

Pull 405x5, 420x4, 430x3, 440x2, 465x1 - will try to go heavy on squats this week

Smith machine bentover row 3s x 8

Monday, January 2, 2017

Happy New Year

29 December 2016

SlingShot bench press 335x5, 345x4, 355x3, 365x2, 385x1

Had a weird pain under my left scapula today so I didn't go too heavy and skipped the seated rowing. Did 4 sets of 10-12 band pullaparts instead.

Incline press 5-4-3-2

Smith machine bent over rows 4s x 6-8

Preacher curl DB + EZ bar superset x 4

Tricep rope extensions + pushdowns x 3 supersets


30 December 2016

Squat 405x5, 415x4, 435x3, 445x2, 465x1

Squats feel slow, heavy and wrong. I'm struggling to even walk the barbell out of the rack.

Hack squat 3s x 12 for a bit of variety

Leg extension 2s x 15


2 January 2017

Bench press 305x5, 315x4, 325x3, 335x2, 345x1, 365x1, 385x1

Unlike squats, benching is going well, and has been going well for some time.

Close grip 2s x 5

Pulldowns 10-8-6-5, close-grip 8-6

Barbell curl 3s x 8, 2s x 6

Standing BTN press 155x5, 165x4, 175x3, 180x2, 190xnone

Tuesday, December 27, 2016

Lazy Posting

19 December 2016

Pull 405x5, 415x4, 425x3, 435x2, 455x1, 465x1, 485x1

That was all for today.


21 December 2016

Got to the gym today and realized I'd forgotten my SlingShot at home. So I did:

Incline bench press - pyramid up to a double, then two back-off sets

Smith machine bent-over row 4s x 6-8, heavy

Floor press 5-4-3, should have done something like 5x5 but this was also good overload

Barbell curl 4s x 6-8

Incline bench DB curls 4s x 8


22 December 2016

Found some extra time to train today, so I went to the gym to catch up on my SlingShot pressing.

SlingShot bench press 335x5, 345x4, 355x3, 365x2, 385x1, 400x1

Behind-the-back shrug 4s x 8

One-arm shrug 4s x 8 per side

DB curls 4s x 6-8


23 December 2016

Squat 405x3, 415x4

Squats felt off today. I struggled with 405, 415 felt fine, 435 I unracked and racked back twice. Then I just did close stance squats with 365 lbs. for 2 sets of 5, one 20-rep set of leg presses and called it a day.


26 December 2016

Bench press 305x5, 315x4, 325x3, 335x2, 345x1, 365x1, 380x1

Close-grip press x 5, x 3

Pulldowns 10-8-6-5

Standing BTN press 155x5, 165x4, 170x3, 175x2, 180x1

Preacher curl superset DBs + EZ bar x 3 sets


27 December 2016

Pull 395x5, 415x4, 425x3, 445x2, 455x1, no belt

Stiff-legged pull 2s x 5

Smith machine bentover row 3s x 8

Wide stance leg press 2s x 20

Monday, December 19, 2016

Holiday Gainz

11 December 2016

Bench press 295x5, 305x4, 315x3, 325x2, 335x1, 355x1, 370x1

All sets felt light and fast, except the second single with 355. Very stoked about not losing any strength after a week of travel.

Close-grip bench press x4, x 5

Pulldowns 10-8-6-5-5

Standing BTN press 155x5, 165x4, 175x3, 185x2, 195x1 - solid improvement here, not sure how or why but I'll take it

Smith machine close grip floor press 3-4 sets

Preacher curl superset dumbbells + EZ bar x 4 sets


12 December 2016

Pull 385x5, 405x4, 420x3, 435x3, 455x1

No belt, so I kept it short.

Bent-over row 3s x 5

Behind-the-back shrug 4s x 6-8

Wide stance leg press 2s x 20


14 December 2016

SlingShot bench press 335x5, 345x4, 355x3, 365x2, 375x1, 390x1

Long cable row, seated 10-8-6-5-5

Incline bench press 5-4-3-2-1

Thick bar curls 4s x 6-8

Incline bench DB curl 4s x 8-10

Tricep superset cable overhead extensions + pushdowns x 3 sets


16 December 2016

Squat 405x5, 415x4, 425x3, 435x2, 455x1, 465x1, 475x1, 485xfail

By "fail" I mean I didn't hit depth. No spectacular squat rack crashes.

Close-stance squat 315 lbs. 2s x 5

Close-stance leg press x 20, x 18, x 20

Smith machine lunge x 2 sets


18 December 2016

Bench press 300x5, 310x4, 320x3, 330x2, 340x1, 360x1, 380x1

Happy with the bench press gainz, but I'm getting quite fat.

Close-grip press 2s x 5

Pulldown 10-8-6-5-5

Standing BTN press 155x5, 165x4, 175x3, 185x2, 190xfail

Smith machine floor press x 3 sets

Preacher curl superset DBs + EZ bar x 4 sets


Friday, December 2, 2016

Interruption

27 November 2016

Bench press 300x5, 310x4, 320x3, 330x2, 340x1, 350x1, 370x1

Close reverse-grip pulldowns 10-8-6-5-5

Standing BTN press 135x5, 155x4, 165x3, 175x2, 185x2

Used a belt on the last overhead press set, and it made a difference.

Lateral raises 2s x 15

Bicep superset preacher curl + EZ bar curl x 3 sets

Tricep superset overhead cable extension + pushdown x 1 set, then my elbows got upset so I just did pushdowns 2s x 15


28 November 2016

Pulls 400x5, 415x4, 435x3, 445x2, 455x1

Wide-stance leg press x 20, x 15

I found some trigger points in my rib muscles which are causing tightness and pain in my lower back. Got to work on them before the squat workout this Friday. I tried foam rolling my lower back and piriformis over the weekend to get rid of the pain, but could not find any sore spots there. Pretty crazy how these things work. At least I know my lower back isn't messed up.


30 November 2016

SlingShot bench press 340x5, 350x4, 360x, 375x2, 390x1

Close grip bench press 2s x 5

Seated long cable row 10-8-6-5-5


2 December 2016

Squat 410x5, 430x4, 440x3, 450x2, 460x1, 470x1

Belt but no wraps. These felt good. From now on, I'll be alternating heavy squat and heavy deadlift from week to week. This means one heavy pull single (but not too heavy) on squat week and one medium-heavy squat single on deadlift week. A valuable lesson I learned from the Advanced Texas Method program.

Close-stance leg press 4s x 8, pyramiding up in weight

Now that my squat is finally doing okay again, I'm off for another two week trip. Farewell, gainz.