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Sunday, August 31, 2014

Speed Bench Press - 60%

31 August 2014

Bit the bullet and reduced my speed bench press weight to 60% of my 1RM. Actually I dropped it to 245 which is more like 64%, but whatever. I'll do 60% for 5x5 for 5 weeks, then move up to 70% for 4 sets x 5 for 5 weeks and finally 80%, 3 sets of 5 for 5 weeks. Something like what I do for the squat.

Speed bench press 245 lbs. 5x5 - these moved very fast.

High row machine 4s x 8

Pulldowns 3s x 8

DB flyes 3s x 8

DB tricep extensions 3s x 8

Cheat lat raises 3s x 8

Rear delt machine 3s x 8

Bicep superset: EZ curl + seated DB curl 3 sets

Saturday, August 30, 2014


30 August 2014

Squat 135x5, 225x3, 275x3, 315x3, 365x3, 405x3, 455x3 (belt + wraps), 505x3 (B+W)

Stiff-leg deadlift up to 365 lbs. x 5

Front squat 5x5

Bench Press - Heavy

29 August 2014

Bench press:


375 for a very fatigued single is not bad. But I don't think I like this ladder program very much, it takes way too long and my joints kinda hurt from the constant heavy singles. Will do it one more week, then take a week off (vacation), then restart the 6/5/3/2/1 heavy bench press program.

Push press 135x3, 185x3, 205x3 - this didn't feel good. Instead of push presses which I've always sucked at, I'll just do incline presses on a 3x3 scheme.

Partial close-grip presses 295x3, 300x2sx3 - these felt pretty good

Preacher curl machine 3 sets

Face pulls 4-5 sets of 20, didn't really count

Thursday, August 28, 2014

Fast Squat

27 August 2014

Speed squat 320 lbs. x 5, 405 lbs. 2s x 5

Tried to do these without much forward lean. It was tougher on the quads, but still pretty fast. Next week I'll recalculate my percentages and start from 60% again. So 260 lbs. for paused speed squats (3 sets) and 315 for regular speed squats (2 sets).

Hack squat 3s x 8 - knees felt weird on this one.

Seated DB shrugs with pause 3s x 20

Leg extensions 3s x 10

Wednesday, August 27, 2014

Fast Benching

26 August 2014

Speed bench 275 lbs. 3s x 5 - first set wasn't fast, second and third were pretty fast.

DB flyes 5s x 8

DB tricep extensions 3s x 8, heavy

DB lateral raises 3s x 8, heavy

EZ bar curl + seated DB curl superset 3 sets

Saturday, August 23, 2014

Below-Knee Pulls

23 August 2014

Below-knee pulls 135x5, 225x3, 315x2, 385x1, 425x1, 455x1, 495x1, 545x1

Not really sure what happened here. I did the pulls in a different rack, so maybe the pin position was half an inch higher than normal and this whole workout was worthless. But 545 pounds from my weakest pull position is pretty sweet.

Snatch-grip deadlift 275x5, 295 x 4sx5

Seated cable rows 2s x 8, 2s x 6

Weighted incline bench situps 3s x 5

Good mornings 4s x 8, light

Leg curl 3s x 8

Side bend 2s x 8

Bench Press Waves

22 August 2014

I went a little lighter today in order to get all 3 waves and some SlingShot singles.

Bench press:


SlingShot 365x1, 375x1

High row machine 3s x 8

Incline bench press 185 x 5, 190 x 4s x 5 - felt easier than usual, so I added weight

Machine preacher curls 4s x 8

Cheat side lateral raise 1s x 10, 3s x 8