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Wednesday, September 2, 2015

Rational Approach

1 September 2015

High bar squat 135x5, 225x5, 255x5, 285 (5+) x 10 reps

Ten reps is enough, Saved some energy for pulls. Knee acting up yet again.

Mid-shin block pulls 455 lbs. x 5 singles - heavy but doable

That was it. Probably squatting/pulling again 2 days from now.

Tuesday, September 1, 2015


31 August 2015

Bench press 135x5, 185x5, 225x5, 255x5, 285 (5+) x 10 reps

Matched the reps from last attempt at 285. Not quite sure why I have to do 10 reps when I could just do the minimum 6 and save some energy for the OH press. But that would actually... make sense, so I'll probably never do it.

Seated cable row 30 total reps

Standing front press 135x3, 165x2, 185x1, 205x1, 215x1, 185 x 2 singles

215 went up with a terrible grind. Even 205 felt too heavy. The way my press has been moving, I should hit a 1RM of 135 by year-end.

EZ bar wall curl 30 total reps

EZ bar pullover 30 total reps

Standing DB curl 30 total reps

Monday, August 31, 2015

Squat Delays

30 August 2015

Didn't work out for 3 days, went to a friend's farm to help out with some stuff, mostly brute manual labor. Got to drive a tractor and operate the front scoop thingy, which was a lot of fun, and I managed to not kill/maim anyone or inflict damage upon immobile objects. Good times.

Squat 135x5, 225x3, 275x3, 315x5, 355x5, 400 (3+) x 7 reps

Joker sets 420x3, 430x3, 440x3 - quite pleased with this.

Mid-shin block pull 380 lbs. x 6 singles

Pretty easy, but had to use straps despite the low weight because my grip was toast.

Leg raise 3s x 10

Thursday, August 27, 2015


26 August 2015

Bench press 135x10, 185x6, 225x3, 255x3, SlingShot 305x3, 335 (3+) x 8 reps

That was unexpected, especially since the 305x3 with SS felt more like 310x3 without SS.This is also a cycle 8RM with the SS.

Joker sets 345x3, 355x3, 365x2 - all felt pretty good.

Neutral-grip pullups 50 total reps

Standing front press 135x3, 165x1, 190 x 2 singles, 200 x 3 singles

EZ bar wall curl 30 total reps

EZ bar pullover 30 total reps

Tuesday, August 25, 2015

Short But Not Sweet

24 August 2015

High bar squat 135x5, 205x3, 225x3, 255x3, 305 (3+) x 10 reps

Bumped up the HB squat working max and still managed 10 reps. Could have done 11 or 12 no problem. Knee is still giving me problems, but shoulder felt OK.

Mid-shin block pull 430 lbs. x 8 singles

Leg extensions 3s x 12-15

Monday, August 24, 2015


22 August 2015

Bench press 135x8, 185x6, 235x3, 265x3, 300 (3+) x 7 reps

Once again, missed no. 8. I have yet to establish an 8RM in the bench press for this 3/5/1 experiment - I either stall at 7 or hit 9.

Joker sets 320x3, 330x3, 340x3 - at least the joker sets felt good.

Seated cable row 30 total reps

Standing front press 135x3, 165x1, 185x1, 205x1, 215x1, 220xfail, 190 x 2 singles

Overhead press is still stalling.

EZ bar wall curl 30 total reps

Cable fly 3s x 12

Pushdowns 3s x 15

Friday, August 21, 2015

Trying Hard

20 August 2015

Squat 135x8, 225x5, 275x3, 315x3, 335x5, 370x3, 415 (1+) x 4 reps

Had trouble with keeping the bar in the right position - left shoulder hurt again. Could have done maybe one more rep. On a positive note, knee felt fine while squatting.

Joker sets 425x2, 435x2, 445x2  these went a little better. I can stabilize the bar on my upper back for about two reps.

Mid-shin block pulls 380 lbs. x 6 singles

Leg raise 3s x 12

Glute-ham raise 20 total reps

Paused shrug 30 total reps