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Wednesday, November 19, 2014

Quick Squat

18 November 2014


Speed squat 300 lbs. 2s x 5 with pause, 370 lbs. 2s x 5

These felt very slow and heavy for some reason.

Close-stance leg press x 15, x 12, x 10

Hack squat 3s x 8

Will do a mini workout of front squats and BTN presses (both light) tomorrow.

Tuesday, November 18, 2014

Fast Press

17 November 2014


Paused speed bench press 275 lbs. 4s x 3

Seated cable row 3s x 8

Tricep pressdown 3s x 10

Cable pec fly 3s x 10

Bicep tri-sets (DB preacher curl + EZ bar curl + spider curl) 3 sets

Reduced the upper back work this week as the heavy bench press day weights are supposed to increase. I'll do a few sets of chest-supported rows once a week for the next 3 weeks as I work up to a 1RM, but that will be it.

Monday, November 17, 2014

Lighter Heavy Squats

16 November 2014


I reduced the heavy squat weight a bit and will be working with lower weights for a while as my deadlift singles weight ramps up. Should be good, and by good I mean it'll probably fail.

Squat 135x6, 225x4, 275x3, 315x3, 365x3, 405x1, 425x3, 455x2 (belt and wraps)

Deadlift singles 415 lbs. x 8 singles, around 90 seconds rest between reps.

Freemotion squat 12-10-8-6 for the quads

Freemotion pulldown 12-10-8-6

That was it.

Friday, November 14, 2014

Heavy Bench Press Woes

13 November 2014


The pain in my right wrist seems to have migrated up my forearm and elbow and into the top of my shoulder. Pressing today didn't totally suck, but wasn't great either. Hopefully it'll clear by next week, when I'm planning to work up to a heavy triple.

Bench press 135x6, 185x4, 225x2, 275x2, 315x1, 335 lbs. x3, x2, x3, SlingShot 360 lbs. x 3

Pain is in top of right shoulder. I've been trying to find the trigger point but it doesn't seems to be where the pain's at, most likely in my right subscapular muscle and/or lower trap.

Push press up to 205x1, then it looked like a good idea to stop.

Chest-supported row 3s x 8 (incline bench)

Hammer curl + reverse EZ bar curl 3 sets

Tuesday, November 11, 2014

Speed Squat and Misc

11 November 2014


Speed squat 300 lbs. 2s x 5, 370 lbs. 2s x 5

Glute-ham raise 3s x 6

Freemotion squat machine 12-10-8-6, increasing weight

Seated leg curl 3s x 10

Monday, November 10, 2014

Light Press

10 November 2014


Straight arm pulldown + behind-the-back row 3 sets x 8 each

Speed bench press with pause 275 lbs. 4s x 3

Used the fat squat bar (55 instead of 45 pounds), all others were taken. Did not feel good.

Incline bench chest supported row 3s x 10

Freemotion pec fly 3s x 10

DB tricep press 3s x 12

Bicep triset (preacher DB curl + EZ bar curl + spider curl) 3 sets

Squattings With a Modest PR

9 November 2014


Squat 135x5, 225x3, 315x3, 385x2, 425x2, 455x2 (belt and wraps), 500x1, 520x1, 540x1

I feel like I should have tried 545 or even 550, since it went pretty well. But whatever. I'll try to upload some footage in a few days, camera was working (I think) but the connector cable might be messed up because neither my home nor work computer read the camera when I plug it in.

Deadlift 400 lbs. 10 singles with 90 seconds or less rest in between - this got somewhat hard toward the end, but I managed to beat the clock a few times (i.e. rest less than 90 seconds between singles) so success.

My gym got a new line of "freemotion" machines, so I tried the squat simulator for some extra quad work. The exercise is something like a hack/sissy squat hybrid, I did 3 sets of 10 with light weight and quads swelled up nicely.