Custom Search

Sunday, October 19, 2014

Speed Paused Bench Press

19 October 2014

Speed bench press paused above chest 265 lbs. 2s x 3, 245 lbs. 2s x 3

Reduced weight on last couple of sets to keep the speed.

Chest-supported DB row on flat bench, 4s x 6-7 reps

DB flyes 4s x 8-10

DB tricep extensions 3s x 8-10

Squats and Deadlifts

18 October 2014

Squat 135x6, 225x4, 275x3, 315x3, 370x3, 410x3, 440x1 (belt+wraps), 475x3 (B+W), 510x3 (B+W)

Felt more solid than last week.

Deadlift 325 lbs. x 15 singles, 30 seconds or less between reps

I've decided to try one of those singles-only deadlift routines and pull every week for a cycle (11-12 weeks). Even tho the weight is very light at first, the short breaks between reps quickly catch up with you.

Front squat 2s x 5, 1s x 3 - was just destroyed at this point.

Later I moved some furniture around the house and my back wasn't too happy.

Thursday, October 16, 2014


15 October 2014

Bench press 315 lbs. 2s x 5, 1s x 7, w. SlingShot 350 lbs. x 5

Weight felt pretty light today, 315x7 might be some sort of meaningless PR. I feel like I could've also gotten 7 on the SlingShot set.

Incline bench chest-supported row 5 or 6 sets of 5

Push press 135x3, 155x2, 175x2, 195x2, 215x2, 225x2

I used to military press 225 for 2. Now I can barely push press it for the same reps. It's fine.

Will train upper back and arms tomorrow.

Tuesday, October 14, 2014


14 October 2014

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

Hack squat 4s x 8

Romanian deadlift 265 lbs. 3x3

Incline board situps 3s x 8-10

Sunday, October 12, 2014


12 October 2014

Did a bunch of foam rolling for the first time in forever. Lots of painful areas, I really need to roll more often.

Speed bench press 245 lbs. 5s x 3 - bumping up to 70% next week.

Pulldowns x12, x10, x8, x6, x4

DB flyes 3s x 10

DB tricep extensions 3s x 10

Hammer DB curl 3s x 8

Preacher machine curl 2s x 6-8

Saturday, October 11, 2014

Pulling - Slightly Better

11 October 2014

Deadlift 135x5, 225x3, 315x2, 385x1, 415x1, 435x1, 455x1, 475x1

This still felt heavy, but much better than last week. I didn't feel a significant difference between 385, 415 and 435, then 455 felt like 500. The extra upper back work is definitely affecting pulls, but it should be worth it.

Also I think I started the cycle too heavy, I'm only on week 2 (of 12) and my heaviest single is already only 35 lbs. under my max.

Rack pull below knee 365x3, 385x3, 405x3

Neutral-grip wide pulldowns 3s x 8

Incline bench DB rows 5x5

Glute-ham raises 3s x 5

Good mornings x5, 2s x 8

Incline board situps 3s x 8-10

Friday, October 10, 2014

Bench Pressing

9 October 2014

Did an upper back complex at the gym at work, biceps curls, some light presses and lateral raises to failure. Normally I wouldn't log this workout, but I was definitely feeling the mid-back exhaustion bench pressing the next day.

10 October 2014

Upper back pre-exhaust - straight arm pulldowns + upright cable rows, 3s x 8

Bench press 310 lbs. 3s x 5, SlingShot 345 x 5

The first two sets of bench press felt so light I was planning to rep out on the third, see if I can get 6 or 7 reps. But then on Rep 4 I slammed the bar into the hooks like a moron and ended up doing an isometric. I managed to finish the set, but a sixth rep would've been impossible.

I might go for a rep-out set with 315 next week. However, upper back is now constantly sore and I feel less stable and strong out of the bottom even with moderate weights. The plan is to gradually cut out the upper back work as the weights get heavier, rest and recover and use my new upper back strength to hit a new bench press PR. I'm sure it'll go well.

Standing BTN press 135x5, 155x5, 165x3, 175x3

BTN pressing with a sore upper back = not win. Weights felt much heavier than they actually were.

Reverse curl 3s x 8

Tricep pushdowns 3s x 10

Seated DB curls 2s x 6-8