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Wednesday, October 29, 2014

Light Squat

28 October 2014


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

I didn't feel 100% today, but the squats were reasonably fast.

Hack squat 4s x 8

Leg extensions 3s x 10

Incline board situps 3s x 10-12

Tuesday, October 28, 2014

Light Bench Press and Other Stuff

27 October 2014


Speed bench press 265 lbs. 4s x 3 - paused above chest.

Straight-arm pulldowns 3s x 8

Smith machine upright row 3s x 8

Chest-supported DB row on incline bench 3s x 8

DB flyes 3s x 8-10

DB tricep extensions 3s x 10

Bicep tri-sets (hammer curl + EZ bar curl + seated DB curl) 3 sets

Friday, October 24, 2014

Skwatz and Deadlift Singles Routine Week 2

23 October 2014


Squat 135x6, 225x3, 275x3, 315x3, 375x3, 415x3, 445x1 (belt and wraps), 465x3, 515x2

Belt and wraps on both last sets. Almost didn't go to the gym because of acid reflux (which I've had like once before), the first few sets of squats were pretty tough but by the time I hit 445 it magically went away. So squats = cure for acid reflux.

I'll bump the weight up to 520 next week and try a double, then maybe go for a conservative max at 540-545 the week after that (if 520 goes well). Then drop the weight down as the deadlift weights go up.

Deadlift 350 lbs. x 15 singles, 60 seconds rest

Significantly easier than last week's 325x15@30s.

Close-stance leg press 4s x 10

Incline board situps 3s x 8-12

Thursday, October 23, 2014

Bench Pressing and Back

22 October 2014


Upper back pre-exhaust: straight arm pulldowns + behind-the-back rows, 4s x 8 each

Bench press 320 lbs. 2s x 5, 1s x 6, with SlingShot 355 lbs. x 5

Push press 2x2 - wrists started hurting on the second set, so I bailed.

Smith machine upright row 3s x 8

Smith machine JM press 4s x 6-8 - tried these last week for the first time, 10/10.

Bicep tri-set x 3 (hammer curl + EZ bar curl + seated DB curl, 4-6 reps each)

Wednesday, October 22, 2014

Legs

21 October 2014


Speed squat 300 lbs. 2s x 5, 370 lbs. 2s x 5 - pretty fast.

Hack squat 4s x 8 - didn't wrap knees this time, but they felt fine.

Bike sprint intervals 10 minutes - absolute torture for the quads. I should do these more often.

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.