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Thursday, April 2, 2015

Press Medley

2 April 2015


Close-grip BP 235x6, 255x5, 275x5, 235x6

Pulldowns 3s x 6 heavy

Standing OH press 205x1, 215 x 4 singles

Actually failed first rep with 215, then got the next four in a row. Focus, focus, focus.

Barbell curls, heavy 3s x 5-6

DB tricep extensions 3s x 8-10

Machine preacher curls 3s x AMAP

Will be taking some time off, going out of town for a couple weeks. Let's see if I can keep the BW under 220 by the time I get back. Currently at 208, but 12 pounds in 14 days would hardly be a first for me.

Leg Training

1 April 2015


Squat 345 lbs. 4s x 5 - did an extra set for no particular reason

Rack pull 335 lbs. 3s x 5

Hip still hurts, but it's not that bad. I'm planning to stay away from heavy squats (triples) for a while yet - will keep doing sets of five. Also will switch to singles for the rack pull once I hit 355 for sets of 5.

Glute-ham raise 2s x 6

Leg press 5 plates x20, x20, x12

20-rep leg presses are worse than 20-rep squats. With the squat, at some point self-preservation kicks in and you simply can't do another rep because it'll crush you. With the leg press, you can always do one more rep.

Machine split squats 1s x 20 (10 per leg)

Not sure why I did this last exercise, except maybe masochism.

Machine ab crunch 3s x 8-10

Wednesday, April 1, 2015

Heavy Bench Press - 6 Week Program, Iteration Deux

31 March 2015


Bench press 325 lbs. x 5 singles, 1 negative rep with 365 lbs.

Negative felt super heavy, considering it's not even 95% of my 1RM (and broscience has it you should be able to do a negative with 120% of your 1RM). Maybe I need to do more of these. It felt very uncomfortable and weird.

Back-off sets with SlingShot 325 lbs. 3s x 2

No SlingShot 265 lbs. 2s x 5 close grip

Seated cable row 4s x 6

Seated DB press 3s x 6 (60s)

EZ bar curl, heavy 3s x 5

Incline bench DB curl 3s x 10

Also today I saw probably the most impressive feat I've ever seen at the gym. This guy walked in, a bit taller than me, very muscular and aesthetic but by no means huge. He put 135 on the bar, squatted it 6-7 times, barefoot, no belt or anything. Then he proceeded to add a plate each set until he ended up with 495 for 6-7 reps. Each squat from the first rep with 135 to the last rep with 495 looked exactly the same - upright torso, high bar, legit depth. Every rep was precise and effortless. I strain more with 315 (even when not injured) than this dude did with 495. He didn't even break a sweat.

The whole thing was done in like 10 minutes or so, after which he went over to the dumbbell rack and started doing DB bench presses.

I had seen the guy around the gym before, doing random bodybuilding shit. Never would have thought him to be this strong. Looked like he was good for at least another 50 pounds for the same no. of reps. Probably 6 plates for 3-4.

Will be thinking about this on Wednesday, as I strain to squatmorning 345 for three sets of five, all red in the face, veins popping out in my temples.

Tuesday, March 31, 2015

Squats and Deadlifts, Rehab Mode, Week 4

30 March 2015


Squat 345 lbs. 3s x 5 -felt very heavy

Rack pull 335 lbs. 3s x 5 - this felt OK. I might go back to my singles-only program, except with mid-shin pulls instead of deadlifts from the floor.

Glute-ham raise 3s x 8

Leg press 5 plates 2s x 20, 1s x 10

Leg curl 21s x 2 sets

Leg extensions 3s x 10

15 minutes cycling - all the legs could take

Monday, March 30, 2015

Mixed Weekend Work

28 March 2015


Took a day off on Friday and woke up to everything hurting on Saturday. My hip injury was flaring up big time, but there was also pain in my shoulders, elbows, wrists, etc. So I decided to work everything at the gym and see what happens.

Squat 335 lbs. 3s x 5 - moved stance in closer on last two sets because the hip hurt. Then my knees hurt. Good times.

Bench press 315 lbs. 3x3 - was going to do 3sx5, but the weight felt too heavy.

Rack pull 325 lbs. 3s x 5 - this felt okay.

Standing overhead press 135 lbs. 3s x 5 - also felt heavy.

DB curls 3s x 8

Cable pushdowns 3s x 12

Ab crunch machine 3s x 12

Friday, March 27, 2015

Pressing More

26 March 2015


Close-grip bench press 235x5, 255x5, 275x5, 235x8

Pulldowns 2 sets warmup, 3 sets heavy

Standing front press 135x2, 165x1, 185x1, 205x1, 210 x 4 singles

Bent-over rows 4s x 10

Seated DB curls 4s x 15

Tricep pushdowns 3s x 15

Thursday, March 26, 2015

More Rehab - Week 3, Day 2

25 March 2015


Did a bunch of stretches and activation exercises for the hips and glutes.

Back squat 335 lbs. 3s x 5

Rack pull 325 lbs. 3s x 5

Glute-ham raise 3s x 6

Leg curl 21s 1 set

15 minutes cycling.

Riveting.