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Saturday, July 4, 2015

Not a Great Squat Workout

3 July 2015

Squat 135x6, 225x3, 325x5, 355x3, 400 (1+) x 6 reps

Joker sets 420x2, 400x2

I think I'll have to get fatter to get my squat moving again. Everything felt heavy today.

Hack squat 3s x 12

Leg curl 2s x 6-8, then one rest-pause set of 15 reps

Leg extension 3s x AMAP, changing foot position through the set

Thursday, July 2, 2015


1 July 2015

Bench press 275x5, w. SlingShot 315x3, 345 (1+) x 4 reps

Joker sets 355 x 2 x 2

This week my raw and SlingShot bench press were roughly the same. Still can't seem to be able to find my SlingShot pressing form. Not that I'm complaining, since my raw bench press seems to be going well, but it is pretty strange.

Pullups 50 total reps

Standing front press 135x3, 165x2, 185x2, 195x2

DB hammer curls, with and without FatGripz x 50 reps total

DB tricep extensions 4s x 12

I'm thinking about ditching the overhead press day. All it does is interfere with shoulder and triceps recovery and leads to piss-poor SlingShot pressing later in the week. On SS bench press day, my shoulders feel like they've been beaten up with baseball bats. Maybe I'll just do OH presses for 5-6 singles twice a week after bench pressing, so I get more recovery time between pressing days.

Tuesday, June 30, 2015

Everything Day

29 June 2015

Skipping the gym tonight due to evening with the wife, so I had to combine two workouts into one. Which really means I tacked some OH presses onto my leg day.

Mid-shin pull 480 lbs. x 3 singles

Program called for only 2, but I felt good and decided to go for a third. Which was maybe not a great idea, because I felt like I strained my lower back a little on that third single. Maxing out next week.

High-bar close-stance squat 205x3, 245x5, 275x3, 300 (1+) x 7 reps

All squat sets felt terribly hard, even the warmup with 205. Also my knees hurt. I think it's because I pull first and my lower back / glutes are too tired to distribute the strain properly.

Fortunately I only have to do this pull-before-squat nonsense for one more week.

Standing front press 135x3, 175x2, 205x1, 215x1, 220x1, 225xfail, 205 x 3 singles

Didn't expect much from overhead pressing today, as I was spent at this point.

Sunday, June 28, 2015


28 June 2015

Nasty hangover this morning. On the bright side, the extreme diuretics cycle I went through last night has brought my weight down to just over 204 pounds. Maybe I should write an article on booze as the miracle weight loss drug.

Bench press 245x3, 270x3, 300 (1+) x 7 reps

Joker sets 320x2, 340x2, 360x1

Should have gone for 355 on that last set and tied my 2RM PR.

Seated cable row 30 total reps

Shoulder complex x 2 sets

Wall curl 50 total reps

Pushdowns 50 total reps

Saturday, June 27, 2015

A Change of Gyms

26 June 2015

Gym was reflooring today, so they gave us passes to another gym from the same chain, also in my neighborhood. They have some really cool HammerStrength machines that my gym doesn't have, like a plate loaded seated dip machine which is the best exercise I've ever tried for my triceps, and a bent-over chest-supported row thingy which hits the upper back very well. Their squat rack and platform options, OTOH, are shittier.

I have a cheapskate membership that doesn't cover all the gyms in the same chain, so I can't use this other gym regularly. But if I could, I'd definitely go over there just to have a dip-and-row day. These machines are that good.

Squat 225x3, 275x5, 315x3, 365 (5+) x 10 reps

Leg press 50 total reps - sick pump brah, had to strip it down to 3 plates to make it all the way through the reps

Hack squat 3s x 10

Bent-over chest-supported row 3s x 10

Plate loaded dip machine x 4 sets

Seated shrug machine x 3 sets

Felt pretty good.

Friday, June 26, 2015

-20% Day

25 June 2015

Had a pretty bad headache all day and almost skipped working out. But then I realized I had nothing better to do. So I went in and did the bare minimum. Kinda worrying. I almost never get headaches.

Bench press 235x5, SlingShot 275x5, 310 (5+) x 8 reps

Standing front press 185 x 3, 190 x 2s x 3

Overhead tricep extensions 50 total reps

Preacher curl machine 50 total reps

Pushdowns 3s x 10, heavy

Cable flyes 2s x 10

Wednesday, June 24, 2015

Stalled Press

23 June 2015

Standing front press 135x4, 165x2, 185x2, 205x1, 215x1, 225x1, 230xf, 210 x 3 singles

I've decided to follow the Prilepin chart for my "heavy" press day. I.e. work up to a heavy single, then shoot for 5-8 total singles with 90% or more of the heavy single weight. So today's workout was 6 good singles (all lifts at 205 or more pounds).

On my second press day (after SS bench press) I'll do 8-10 total reps with 85% of the top weight I hit on the "heavy" day. So this week I'll aim for 195 for four doubles or 3x3.

Also I'm scaling back my press goals - I'll just go in and lift to a "daily max" and try to get the single reps in. The daily max will move when it moves.

Pulldowns 30 total reps, heavy

Shoulder complex x 2 sets

Cycled this morning for 30 minutes.