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Monday, June 19, 2017

Why Bother

12 June 2017

Deadlift 405x5, 415x4, 440x2, 450x2, 470x1, 490x1

Stiff-legged deadlift 2s x 5

Bent-over row 3s x 5

Squat 3s x 5


14 June 2017

SlingShot bench press 335x6, 330x6, 320 x 2s x 6

Something I did in my last bench press session left my shoulders and chest really sore. I didn't really notice it until I started pressing today and 135 lbs. felt painful.

Smith machine bent-over row 4s x 8-10

Barbell extensions 3s x 8

EZ bar reverse curl 4s x 8

Cable overhead extensions 4s x 8-12

Preacher curl machine x 4 drop sets


16 June 2017

Squat 365x5, 405x5, 425x5, 435 x 2s x 5, 405x5

Front squat 2s x 5

Leg press 4s x 8, working up to two heavy sets


18 June 2017

Bench press 330x4, 335x3, 315 x 2s x 4, 300x4, 300x3

Set with 330 felt light, but 335 was too much.

Barbell extensions 3s x 8

Pulldowns 10-8-6-5-5

Standing BTN press 135x5, 155x5, 165x5

EZ bar strict curl - one heavy set of 10, one heavy set of 5

DB preacher curl 4s x 5-8

Pushdowns 5s x 8-10


19 June 2017

Deadlift 405x5, 415x5, 435x3, 455x2, 475x1, 495x1

Stiff-legged deadlift 2s x 5

Bent-over row 3s x 5

Squat 2s x 5

Monday, June 12, 2017

Diclofenac Blues

Looking for a solution to my tennis elbow woes, I got a couple tubes of Diclofenac gel over eBay. Diclofenac is a NSAID and is also sold under the names Voltaren and Jonac. I was not able to find any in the pharmacies around me, or on Amazon. At first I thought it was banned or restricted (prescription only) in the US, but could not find anything about it on teh Interwebz, so I guess... we just don't have it here?

Anyway this stuff is magic - two applications and my left elbow feels significantly better. I'm considering buying a few hundred gallons and soaking myself in a tub of Diclofenac after every workout.


5 June 2017

Bench press 275x5, 300x5, 310x5, 315x5, 325x5, 330x4

Barbell extensions 3s x 8

Pullups 5x5

Standing BTN press 135x5, 145x5, 155x5, 165x4

Barbell curl 5s x 5-8, then 2 sets of cheat curls

Overhead cable extensions 4s x 8-12

DB preacher curl 4s x 6


6 June 2017

Deadlift 405x5, 415x4, 435x3, 445x2, 465x1, 485x1

Stiff-legged DL 2s x 5

Bent-over row 3s x 5

Squat, light 3s x 5


8 June 2017

SlingShot bench press 325x5, 335x4, 350x3, 360x2, 370x2, 375x1

Smith machine bent-over row 4s x 10

Barbell tricep extensions 3s x 8

Seated cable row 2s x 8

Incline bench press 10-5-5-5-4-3

Reverse curl 4s x 6

Preacher curl machine x 4 drop sets


9 June 2017

Squat 325x5, 375x5, 395x5, 405x5, 415x5, 425x5, 445x3, 455x3, 405x3

Leg press x 16, x 15, x 18 (trying to get 20 reps each set)

Hack squat 3s x 12


11 June 2017

Bench press 325x5, 305x5, 290 3s x 5

Pulldowns 10-8-6-5-5

Barbell extension 3s x 8-10

Seated BTN press 135x5, 155x5, 165x5, 175x5, 185x5

Barbell curl 5x5, then some cheat curls

Preacher DB curl 4s x 6

Monday, June 5, 2017

Karmic Payback

30 May 2017

Bench press 295x5, 305x5, 315x5, 325x4, 330x3

Pulldowns 10-8-6-5-5

Barbell extensions 3s x 8

Standing BTN press 125x5, 135x5, 145x5, 155x5

On BTN presses, I used the 35 pound bar instead of a regular one, but did not notice until halfway through the sets. Usually I'm the one pointing out the difference in bar weight to other people who think they've just set a personal best, in order to drink the sweet nectar of their disappointment. Karma or something, I guess.

EZ bar curl 5x5, 1s x 10

Overhead cable extensions 4s x 12, 2s x 15

DB preacher curl 4s x 5-6


31 May 2017

Deadlift 405x5, 415x4, 435x3, 445x2, 465x1

Forgot my lifting belt at home and someone had stolen the one in the gym, so I couldn't go as heavy as planned. My lower back gave a disconcerting pop on the second rep with 445, but it seems OK now.

Stiff-legged deadlift 2s x 5

Bent-over row 3s x 5

Squat, light 3s x 5

Leg press 2s x 20, 1s x 15


2 June 2017

SlingShot bench press 325x5, 345x4, 355x2, 370x2, 380x1

Barbell extensions 3s x 8

Smith machine bentover rows 1s x 10, 3s x 6-8

Smith machine incline bench press 3s x 6-8

Pullups 3s x 5

Reverse curls 4s x 6

Preacher curl machine x 4 drop sets


3 June 2017

Squat 355x5, 375x5, 405x5, 415x5, 425x5, 435x5, 405x5, 315x4

Leg press x 18, x 15, x 15

Hack squat 2s x 12


Friday, May 26, 2017

Do Your Fives

21 May 2017

Bench press 300x5, 310x4, 315x3, 330x2, 340x1, 350x1, 350x1

Pulldowns 10-8-6-5

Barbell extensions 3s x 5-6

Standing BTN press 135x5, 145x5, 155x4, 165x3, 135x4

Barbell curl 5s x 5-6

Preacher curl 4s x 5-6

Overhead cable extensions 4s x 10-15

I need to cut back on the tricep work a bit, as I feel it's starting to hinder my recovery. Also I have a very painful case of tennis elbow in my left arm which isn't going away. What I'm thinking about is three tricep workouts in two weeks (instead of four) and lighter weights. Maybe one heavy and two light sessions.

Also it looks like I'll have some time to train consistently now, so I'll try to cycle the weights a bit. Still doing 5-4-3-2-1, but varying the percentages instead of going 100% on every set. Might be worth it.


22 May 2017

Deadlift 395x5, 415x4, 430x3, 440x2, 460x1, 475x1

I think I figured out what I'll do on the deadlift. Keep the rep set weights the same and try to increase the last single by 5 pounds per workout. E.g. next time I'll do the exact same weights but 480x1 at the end. Once that stalls, go back to the five-rep set and add 5 pounds and work my way up the sets. When I've increased all rep sets by 5 pounds, hopefully the single will go up too.

Or not.

Stiff-legged deadlift 2s x 5

Bent-over row 3s x 5

Squat 3s x 5


24 May 2017

SlingShot bench press 315x5, 325x5, 340x4, 350x3, 365x2, 375x1, 375x1, 365x1

Went a little lighter on the five-rep sets and the singles. Since I don't really care about my SlingShot one-rep max (the point of using it is to get some reps done with a heavier weight than usual, not to impress other gymgoers), I'll focus more on reps and just do a few easy singles at the end.

Smith machine bentover row 2s x 10, 2s x 6

Barbell extensions 3s x 8

Trap combo on Smith machine (5 reps upright row + 5 reps behind-the-back row) x 3 sets

Incline bench press 5-5-4-3-2

Hammer curls 3s x 6

Preacher curl machine 3 x drop sets


26 May 2017

Squat 345x5, 375x5, 395x5, 405x5, 415x5, 405x5, 425x5, 405x5, 315x5

Had a late night and got up at 5 AM to squat. Did not expect to set any personal records, Did not set any personal records. So in a way I met my own expectations.

Friday, May 19, 2017

Yo

15 May 2017

Pull 395x5, 415x4, 425x3, 440x2, 460x1, 470x1

Stiff-legged deadlift 2s x 5-6

Bent-over row 3s x 5 - upped the weight on these a bit

High bar squat 3s x 5, light


17 May 2017

SlingShot bench press 335x5, 345x4, 355x3, 365x2, 385x1, 315x4

Rep sets are pretty much back to where they used to be, but the single at the end felt really heavy.

Smith machine bent-over rows 1s x 10, 4s x 6-8

Barbell extensions 3s x 6-8

Incline bench press 5-4-3-2-1

Seated cable rows 3s x 10

Reverse barbell curl 4s x 6-8

Preacher DB curl 4s x 5-6

Overhead cable extensions 4s x 10-12


18 May 2017

Squat 345x5, 365x5, 385x5, 405x5, 415x5, 425x4, 405x4, 315 x 2s x 5

Squats were a pleasant surprise. I had hoped to work up to maybe 410x5 and back down, but the weight felt light. One big change was to bring my stance in much closer than usual. Typically I squat with my feet pretty wide out, it has worked well in the past but since my hip/back injury I've had a lot of trouble finding the right groove.

Close stance leg press with feet low on plate 3s x 20

Hack squat 3s x 10, very light

Monday, May 15, 2017

Suck Week

Intro training week after 3 weeks off:

8 May 2017

Bench press 295x5, 305x4, 310x3, 320x2, 330x1, 350x2

I haven't lost much strength, but the lifts felt off, as is usually the case. E.g. 310x3 felt like a max effort, but with 320 I felt like I could do 5-6 reps instead of 2.

Pulldowns 10-8-6-5-5 - no strength lost on these at all. Cable pulls definitely take care of the back muscles.

Standing BTN press 135x5, 145x5, 155x5. 165x4

Barbell curl 5s x 5

Barbell extension 3s x 5

DB preacher curl 4s x 6

Overhead cable extensions 15-10-8-8-8


9 May 2017

Pull 385x5, 405x4, 415x3. 435x2, 455x1

Stiff-legged pull 2s x 5

Bent-over row 3s x 5

Light squats 3s x 5

Leg press w. feet high on plate 1s x 20, 1s x 15

Back extension x12, x10


11 May 2017

SlingShot bench press 325x5, 335x4, 345x3, 355x2, 375x1, 315x3

Seated cable row 4s x 10

Incline bench press 5-4-3-2

Barbell extension 3s x 5

DB fly 2s x 12

DB curl 5s x 6-8

Overhead cable extension 4s x 8-10

Preacher curl machine 4s x AMAP


12 May 2017

Squat 365x5, 385x5, 395x5, 405x5, 385x5, 315 x 2s x 5, 275x5

Not great, but not as terrible as expected.

Smith machine front squat 3s x 5

Leg press x 20, x 15, x 12


14 May 2017

Bench press 295x5, 305x4, 315x3, 325x2, 335x1, 335x1, 335x1

Pulldowns 10-8-6-5-5

Barbell extensions 5x5

Barbell curl 5x5

Standing BTN press 135x5, 145x5, 155x4, 165x3, 175x2

DB preacher curl 4s x 5

Overhead cable extensions 4s x 10-12

Friday, April 14, 2017

Puff and Pant

10 April 2017

Pulls 405x5, 415x4, 435x3, 455x2, 475x1, 495x1

Stiff-legged pulls 2s x 5

Bent-over row 3s x 5

One-arm DB row x 40 reps, done in 20-10-10 format, did not use straps.

Seated leg curl 3s x 8


12 April 2017

SlingShot bench press 345x5, 355x4, 365x3, 375x2, 390x1, 365x1

Chest-supported row 10-8-6-6-6

Barbell triceps extension 4s x 5-6

One-arm DB preacher curl supersetted with EZ bar preacher curl x 4 sets

Machine incline press 5x5


14 April 2017

Squat 365x5, 385x5, 405x5, 410x5, 415x5, 405x5

Puffed and panted enough to make John McCallum proud.

Close-stance squat 315 lbs. 3 x 5

Front squat x 5, x 3

Next installment of this shitshow - second week of May.