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Sunday, October 15, 2017

Working Back Up

11 October 2017

SlingShot bench press 335x5, 345x4, 355x3, 365x3, 335x3, 315x5

Pressing felt nice and solid today. I did 365x3 and could have comfortably done 375x3, which is more or less where I was before I took a month off lifting (385x3 was my best in the previous cycle, I think). Very happy with this.

T-bar row 3s x 10, 2s x 8 - did a lot of sets and reps, pretty heavy too

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

Barbell curl 1s x 10, 3s x 8

Incline bench tricep pullover (EZ bar) 4s x 8-10

Incline bench curl 3s x 10

Preacher curl 4s x 6-8


13 October 2017

Squat 335x5, 355x5, 385x5, 405x5, 425x5, 445x3, 405x3

Stiff-legged deadlift 2s x 5, 1s x 3

Hack squat 3s x 10-12

Leg extension 1s x 20


15 October 2017

Bench press 300x5, 315x2, 335x1, 335x1, 315x4, 265x8, 265x6

Squat, light 3s x 5

Pulldowns 10-8-6-5

Barbell curl 1s x 10, 4s x 8

Close-grip bench press 3s x 8

One-arm DB press 60x8, 65 x 2s x 8

Dips 3s x 10

Concentration curl 3s x 8

Monday, October 9, 2017

Checking In After a Month

8 October 2017

Bench press 300 2s x 4, 320x3, 330x2, 255x8

Close stance squat 275-315 x 4-5 sets, 335x3.

Pulldowns 10-10-8-5

Did these three exercises in a circuit. Bench press and pulldowns felt OK. I was weak on the bench but am expecting to regain strength fast. On the pulldowns I was stronger than before the layoff - another testament to the benefits of cable pulling.

Squats felt terrible, as expected, and my legs were sore as hell afterward. I'll squat again (light) tomorrow after deadlifts, and heavy on Thursday or Friday. Should be fun.

One-arm DB press 60 lbs. x 7, x 4

This is my new go-to exercise for shoulders. Will do DB presses on my raw bench press day and my usual BTN presses on SlingShot bench day.

Barbell curl 1s x 10, 3s x 8

Barbell extensions 3s x 8

Pushdowns 3s x 10

DB curls 2s x 8


9 October 2017

Deadlift 385x5, 405x3, 415x3, 425x3, 435x3, 365x3

This was very tough due to abovementioned leg soreness. But otherwise it felt fine - had I been less sore, I probably could have done 445 or 455x3. Which is more or less where I was before the layoff.

Bent-over row 2s x 5 - no strength lost here

Squat, light 3s x 5

Leg curl x 20, x 10

Adductor/abductor machine x 20 each

Friday, September 8, 2017

The Nightmare Before Bench Day

6 September 2017

Last night I dreamed that all the benches at my gym were gone. Or rather it looked like they were still there, but when I tried to use them I saw they'd been replaced with flimsy IKEA-looking furniture. Woke up at 3AM and couldn't go back to sleep for an hour. Fortunately the benches were all still there when I went to the gym.

I don't know what this is supposed to signify. Probably a subconscious fear of lack of gyms while I'm traveling and consequent loss of gainz.

SlingShot bench press 370x3, 355 2s x 3, 335x3

T-bar row 10-10-8-6-6

Standing front press 145x5, 165x5

Barbell curl 4s x 6

Close-grip bench press 2s x 8


8 September 2017

A rather eclectic combo of exercises today.

Dumbbell incline bench press 2s x 6, 2s x 8

Squat 415x3, 440x2, 435x2

Paused squat 345x3, 375x3

Deadlift 405x2, 435x2, 455x2

Hack squat 4s x 10

Leg curl, seated 4s x 8

Tuesday, September 5, 2017

Belt Revelations

28 August 2017

Deadlift 445x3, 450x3, 435x3, 425x3, 405x3

Sumo DL 2s x 4

Bent-over row 2s x 5

Squat 3s x 5


30 August 2017

SlingShot bench press 340x7, 325x7, 325x5

T-bar rows 12-10-8-6-5

Close-grip bench press 2s x 8

Barbell curl 1s x 8, 3s x 6

Standing front press 145x5, 165x5 - felt very easy

Incline bench press 2s x 5 - did not feel easy

Preacher BB curl 3s x 8

Overhead extensions 3s x 12


1 September 2017

I was pretty sick today so didn't lift. Symptoms came out of nowhere - tiredness, muscle and joint aches and chills - and departed just as quickly. I was feeling 100% by next morning.


3 September 2017

Bench press 340 2s x 4, 320 2s x 4

Paused bench press 280x2, 290x2, 300x2

Pulldowns 10-8-6-5

Close-grip bench press 3s x 8

Barbell curl 4s x 10

Preacher curl machine 3s x 8

Pushdowns 3s x 12


4 September 2017

Squat 405x3 425x3, 445x3, 475x3, 445x3

My gym got one of those newfangled powerlifting belts all the cool kids use these days. I tried it out (used it for the 405 set and the second 445 set) and holy crap does it make a difference. It's like bracing your midsection against a wall. I finally understand why some claim that using a belt weakens your core. Nice enough, but I think I'll stick to my cheap made in Pakistan belt.

Paused squat 315x5, 340x4, 370x4

Deadlift 415x4, 435x4

Bent-over row 2s x 5


Monday, August 28, 2017

In Search of Lost Gainz

23 August 2017

SlingShot bench press 365x4, 340 2s x 4, 320x4

Top set was pretty rough. Still, about what I'd expect after some heavy raw pressing last Sunday, and in keeping with my SlingShot experience so far, i.e. 25-35 extra lbs. on low-rep sets (1-3 reps) and 15-25 on higher-rep ones. Some people have reported boosts of over 40 lbs., but I've yet to see those materialize.

T-bar rows 12-10-8-6

Barbell extensions 2s x 6-8

Standing front press 155x7, 135x7

Need to bring a belt for these, I've forgotten how much they strain the lower back.

Barbell curl 4s x 8

Incline bench press x5, x3, x4 - ran out of steam here.

Cable curls 4s x 10-12

Overhead cable extensions 4s x 10-12


25 August 2017

Squat 465x3 (wraps), 445 2s x 3, 425 2s x 3

Paused squat 335x4, 355x4, 375x4

Stiff-legged DL 3s x 5

Hack squat 4s x 10


27 August 2017

Bench press 350 2s x 3, 330 2s x 3

Paused BP 300x2, 275x4

Pulldowns 10-10-8-6-5

Barbell extensions 2s x 6

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

Top set felt pretty heavy.

Barbell curl 4s x 8-10

Preacher DB curl 3s x 6

I'm making solid progress on the bench press, and the other lifts are also increasing nicely. Been training consistently this summer and realizing good gainz. Unfortunately this will all end in early September when I'm scheduled for work travel and another 3-week layoff. Still pretty happy with the results.

Monday, August 21, 2017

Bookends

14 August 2017

Deadlift 440 2s x 3, 420 2s x 3

Sumo deadlift 2s x 5

Bent-over row 2s x 5

Squat, light 3s x 5

One-arm DB row x 25 reps per arm


16 August 2017

SlingShot bench press 325x8, 315 2s x 8

T-bar row 12-10-8-6

Barbell extension 2s x 6-8

Incline bench press 3s x 5 - all with increased weight

Superset cheat curl + concentration curl x 4

Pushdowns 3s x 12


18 August 2017

Squat 445x5, 425 2s x 5, 405x5

Wraps and belt on the 445 set. Only belt on other three.

Paused squat 345x3, 375x3, 395x3

Stiff-legged deadlift 3s x 5

Hack squat 4s x 10-12


20 August 2017

Bench press 340 2s x 4, 320x4, 320x3

I had a strange dull ache in my forearms after these sets.

Paused bench press 295x3, 275x3

Pulldowns 10-8-6-5

Barbell extensions 2s x 6-8

Standing BTN press 135x5, 155x5, 165x5

Barbell curl 3s x 10

Preacher curl 3s x 6


21 August 2017

Deadlift 435x4, 415 2s x 4

Sumo DL 2s x 5

Bent-over row 2s x 5

Squat 3s x 5

One-arm DB row x 15 per arm

Monday, August 14, 2017

Press More

9 August 2017

SlingShot bench press 350x5, 340x4, 335x5

T-bar rows 4s x 6-8

Barbell extensions 2s x 8

Seated two DB press 3s x 10

Decided to give my elbows a break and will do DB presses as my assistance exercise for a few weeks.

Hammer curls 4s x 10

Concentration curl 4s x 6-8


11 August 2017

Squat 435x4, 425x5, 405 2sx5

Paused squat 325x5, 370x5

Went too heavy and didn't get all the reps with 435.

Stiff-legged deadlift 3s x 5

Hack squat 4 sets x 10-12


13 August 2017

Bench press 345x3, 355x3, 325x3, 320x3, 305x3

This might be the heaviest triple I've ever done. Bench press has been going smoothly lately.

Pulldowns 10-6-6-5

Barbell extensions 3s x 8

Seated BTN press 135x5, 155x5, 175 2sx5

Barbell curl 4s x 6-8

Preacher curl 4s x 6

Overhead extensions 3s x 12