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Thursday, July 31, 2014

Heavy Squat and Yesterday's Workout

30 July 2014

Did a quick workout of standing presses and arm exercises, supersetting as follows:

BTN standing press with front/lat raises

Preacher EZ bar curls with concentration curls

Chest machine presses (triceps emphasis) with pushdowns

EZ bar curls with dumbbell kickbacks

Used light weights (BTN presses up to 165x5) and got a huge pump.

31 July 2014

Squat 135x6, 225x4, 275x3, 315x3, 365x3, 405x3, 455x3, 495x3

Belt on 405, belt and wraps on last two sets. Felt pretty strong.

Stiff-leg deadlifts worked up to 345 lbs. x 5

Weighted back raise x8, x6

Seated paused DB shrugs 3s x 20

Tuesday, July 29, 2014

Combined Squat and Press

29 July 2014

Combined two rep sessions into one, will do some shoulders and small stuff tomorrow.

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

This was kinda hard (i.e. not fast enough) because my shoulder and wrist kept hurting and I had a hard time placing the bar properly on my traps. Tried wrapping the wrists, but it didn't help.

Bench press 285 lbs. 3s x 5

Shoulders and elbows hurt (both this time), this didn't feel that great either.

Leg press 3s x 10+10 (10 reps feet close, 10 reps feet wide) - only used 4 plates per side.

Seated paused DB shrug 3s x 20 - this was the only exercise that felt OK.

Dips x12, x8, x7 - elbows really started acting up.

Monday, July 28, 2014

Squat and Pull

28 July 2014

Squat: 135x6, 225x3, 275x3, 315x3, 365x2, 405x2, 435x1, 460x1

Unnecessarily too heavy for what I wanted to do today. Should have gone with maybe 445 at most. Oh well. No belt or wraps on any sets.

Deficit deadlift - worked up to 415 lbs. for two singles. Used two 45s as a deficit platform, but I think this might be too much of a deficit.

Smith machine front squat 3s x 5 - medium-intensity sets

Leg curl 2s x 8

Weighted situps 3s x 8

Saturday, July 26, 2014

Heavy Push

26 July 2014

Bench press - wave loading again:

305x3 / 315x2 / 330x1
315x3 / 325x2 / 340x1

Started third wave, but couldn't quite manage all three reps so I stopped (you stop when you miss your first set). A bit heavier than last time, and more reps too.

SlingShot: 350x3/360x2/380x1 - not bad.

Pullups 4s x 5 - token back work, will do deadlifts tomorrow.

HammerStrength incline bench machine 3s x 8

Machine preacher curl 4s x 7-8

Pushdowns 3s x 10

Thursday, July 24, 2014

Speed Squats - 80%

24 July 2014

Decided to up the weights for the speed squatting day to 80%. I'll keep them the same until I hit 500 for a triple, then use 420/520 as the new projected max and work down to 60% of that for the speed day.

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

The sets with 405 were easy enough, but it took me a few reps to figure out how to explode from the hole and fight the ingrained slow squatmourning movement pattern. It was kinda like being a newbie driver in a manual transmission car: I'd hit the bottom, grind for a moment in first gear, revving the engine and trying to find second, then finally shift and lurch upward unsteadily. Once I learn how to make the transition smoother, I think this will do good things for my squat.

Hack squat 4s x 8

Weighted situps on incline board 3s x 6-8

That was all for today.

Tuesday, July 22, 2014

Volume Monster

22 July 2014

Had to wait a while to do bench presses. I thought Monday was supposed to be International Bench Press Day. Maybe Monday now has a bad rap among the functional / starting strength crowd, so everyone benches on Tuesdays instead. The tryhard revolution eating its children, something something.

Pullups 5x5 while I waited (actually 3 sets pullups, 1 set chinups, 1 set neutral grip)

Bench press 275 lbs. 5/4/3/5/4/3 - fatigue accumulates quickly on these ladder things. That last triple felt like 325.

Seated cable row 4s x 6, increasing weight each set

Machine preacher curls 3s x AMAP - waiting for rack or stands to open up for presses.

Standing BTN press 155 lbs. 5/4/3/5/4/3 - not bad.

EZ bar curls 4s x 6-8

Machine incline presses 4s x 6-8, just as a finisher.

Sunday, July 20, 2014

Heavy Bench Press - Wave Loading Experiment

20 July 2014

Tried the wave loading setup for bench presses today. It felt good, although it seems to take a lot of time.

Bench press:

300x3 / 310x2 / 325x1
305x3 / 315x2 / 330x1

SlingShot: 345x3 / 355x2 / 370x1

I'm still not feeling 100% (or even 90%), so only did two waves. The plan is to do 3, then one with the SlingShot for a total of 4.

Smith machine bent over rows 5x5

Weighted dips 5, 6, 5

EZ bar curls 3s x 8