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Wednesday, May 25, 2016

Hangover

21 May 2016

Bench press 300 lbs. x 5, 275 lbs. 2s x 5

Paused bench press 275 lbs. x 5, 250 lbs. x 5

Pulldowns 4s x 8

Standing BTN press 135 lbs. x 8, 145 lbs. 3s x 8

Cable flyes 2s x 8-10

Barbell curl + seated BB curl superset 4 sets

Don't really like this latter exercise.

Pushdowns 3s x AMAP


23 May 2016

Pull 405 lbs. x 5,  x3, 365 lbs. 2s x 5

Weights are moving fast but not as fast as expected, I guess there's a bit of "hangover" from last week's intensity lifting.

Bent-over row 5x5

Seated leg curl 4s x 8


25 May 2016

Only had 30 minutes to lift today.

SlingShot bench press 335 lbs. x 5, 315 lbs. 2s x 5

 Seated cable row 3s x 8

Friday, May 20, 2016

Cycle 3 Over

16 May 2016


Pull 460 lbs. x 2, 445 lbs. x 2, x 1

Bent-over row 5x5

Seated leg curl 4s x 8


18 May 2016

SlingShot bench press 385 lbs. x 2, 365 lbs. 2x2

Was only supposed to hit 380x2, but the weights felt nice and easy.

Seated cable row 4s x 8

Dips 3s x 10

DB curl superset: incline bench curl + seated curl + spider curl x 3

One-arm DB extension 3s x 10

Pushdowns 2s x AMAP


19 May 2016

Squat 455 lbs. x 3, 440 lbs. x 3, 435 lbs. x 3

High-bar close stance squat 315 lbs. 2s x 5

I usually take a day off between heavy bench presses and squats. This time I did them on consecutive days and definitely felt the difference.

Hack squat 4s x 10-12

Adductor machine 3s x 8

Leg extension 2s x AMAP

Monday, May 16, 2016

Still Here

15 May 2016


Back from a week's vacation, and straight back to the gym:

Bench press 325 lbs. x 3, 310 lbs. 2s x 3

Paused bench press 295 lbs. x 2, 280 lbs. x 3, x 2

Pulldowns 5x5

Standing BTN press 5 reps with 115-135-145-155-165

EZ bar curl + concentration curl superset x 4

Dips 3s x 10

DB tricep extension, single-arm, 3s x AMAP

Friday, May 6, 2016

Good Week

5 May 2016


Squats 470 lbs. x 2, 445 lbs. x 2, 425 lbs. 2s x 2

Used belt and wraps on all working sets. Squats felt good, if I were into maxing out I'd probably give LOL5pleat a shot right about now. Getting back up there, (very) slowly but (not quite) steadily.

Leg press 2s x 20

That was it.


6 May 2016

SlingShot bench press 370 lbs. 2s x 3, 350 lbs. 2s x 3

Top set felt so easy I decided to repeat it. Now I'm kicking myself for not going with 375. Presses with 350 were really easy.

Seated cable row 4s x 8

Incline bench press 4s x 5

Dips 3s x 10

Cable fly 3s x 8-10

Superset incline bench curl + seated DB curl +concentration curl x 3

DB tricep extensions 3s x AMAP


Tuesday, May 3, 2016

Pull and Press

2 May 2016

Pulls 445 lbs. x 3, 425 lbs. 2s x 3

Bent-over row 5x5

Leg curl 4s x 8-10


3 May 2016

Bench press 335 lbs. x 2, 315 lbs. 3s x 2

Should have gone with 340 for the main set and cut out one of the sets with 315.

Paused bench press 295 lbs. x 3, 275 lbs. x 3

Standing BTN press 125x5, 145x5, 155x5, 160x5, 165x5

Pulldowns 5x5

Dips 3s x 10

Preacher curl machine x 50 reps

Monday, May 2, 2016

Bloat

29 April 2016


I've been eating a ton of salty food this week and today I noticed I was carrying a massive amount of bloat. Almost like a fat suit around my waist. As a result, squats were a breeze.

It's pretty sad to think about it though - add some temporary water weight and blubber, and instant strength gainz. No wonder so many powerlifters end up on the morbidly obese end of the weight spectrum.

Squat 430 lbs. x 4, 410 lbs. 2s x 4

Sumo deadlift 3s x 5

Leg extensions 3s x AMAP

Thursday, April 28, 2016

Early Mornings

25 April 2016


Pulls 420 lbs. x 4, 400 lbs. 2s x 4

Bent-over rows 5x5

Leg curl 4s x 8



26 April 2016


Lifted at 6:30 AM.

Bench press 325 lbs. x 3, 310 lbs. 2s x 3

Paused bench press 280 lbs. x 4

Pulldowns 4s x 8

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

EZ bar curl + concentration curl superset x 4 sets


28 April 2016

Another 6:30AM workout. I don't mind these, as long as I'm not doing squats or deadlifts. I get up at 5 or 5:30, have a cup of coffee and head off to the gym. Not having to lift after work feels great, almost like a mini-vacation, and I'm no weaker at 6:30 AM than I am at 6:30PM.

SlingShot bench press 345 lbs. x 6, 325 lbs. 2s x 6

Seated cable row 4s x 8

Dips 3s x 10

Seated DB curl + incline bench curl superset x 3

All done in less than 45 minutes.