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Friday, December 8, 2017

In Brief

Some highlights from the past week or so:

Deadlift 465x3

Bench press 330x4, with SlingShot 370x3 (not in same workout)

Squat 440x5, 370x3 paused

My December travel got canceled, so I will now have enough time to run a full 6-week power training cycle before the next trip. I don't feel like I lost too much strength this year, and I was pretty happy with the results I got from the cycle I ran this summer, so I'm pretty excited about this.

Bodyweight is consistently around 220, in spite of very sporadic training. I would prefer to stabilize it at 215, but all my pants still fit fine and I'm not overly concerned about it.

Friday, December 1, 2017

Pointless Logging

27 November 2017

SlingShot bench press 335x5, 345x5, 355x2, 370x3, 335x3

T-bar rows 4s x 8

Barbell curl 4s x 8

Barbell extension 2s x 10, reverse grip 1s x 10

I don't get reverse grip benching, or how people move huge weights that way. I used very light weights for the extensions and still almost died unracking the bar.

Standing BTN press 135x5, 145x5, 155x5, 165x5, 175x5

This is the second OHP workout in a row that I've worked up to 175 on my heaviest set, which makes me happy.

Preacher DB curl 4s x 6

Overhead cable extensions 4s x 10-12


29 November 2017

Paused squat 320x5, 350x3, 370x3, 380x2

Squat 405x5, 425x5, 445x3, 465x3

Stiff-legged DL 3s x 5

Hack squat 3s x 12


1 December 2017

Bench press 300x5, 310x5, 320x5, 340x3, 355x2, 275x5

Pulldowns 10-8-7-7

Hammer curl 4s x 8

Preacher curl machine 3s x 12

Overhead tricep extensions 4s x 12

Sunday, November 26, 2017

Turkey Trot

18 November 2017

Bench press 275x5, 300x5, 310x4, 320x5, 330x4, 345x3, 350x2, 280x5

Pulldowns 10-8-7-5

Seated cable row 3s x 8

Barbell curl 1s x 10, 3s x 8

Barbell extension 4s x 6-8

One-arm DB press 60 lbs. 3s x 8

Incline bench DB curl 3s x 8

Incline bench EZ bar extension 3s x 8


19 November 2017

Deadlift 405x5, 415x4, 435x3, 445x2, 455x2

Squat 3s x 5

Leg press close stance x15, x12, wide stance 2s x 12


21 November 2017

SlingShot bench press 325x5, 335x4, 355x3, 365x3, 315x3

T-bar rows 4s x 8

Barbell extension 2s x 10, 1s x 8

Standing BTN press 135x5, 145x5, 155x5, 165x5, 175x5, push press 185x3

Barbell curl 1s x 10, 3s x 8

Preacher DB curl 3s x 6-8

Incline bench EZ bar extension 3s x 8-10

Overhead cable extension 2s x 15


22 November 2017

Paused squat up to 355x3

Squat 405x5, 425x5, 445x3, 455x3, 365x5

Stiff-legged deadlift 3s x 5

Leg press, close stance 3s x 12-15


24 November 2017

Bench press 305x5, 325x5, 340x3, 350x3, 315x5

Pulldowns 10-8-6-5

Barbell extension 2s x 8

Barbell curl 1s x 10, 3s x 8

One-arm DB press 65 lbs. 2s x 8


26 November 2017

Deadlift 405x5, 415x5, 440x3, 460x3, 415x1

Bent-over row 3s x 5

Squat 3s x 5

Leg press close stance x 20, x 15, wide stance x 10, x 15

Friday, November 3, 2017

Westside Experiment

30 October 2017

Deadlift 405x5, 415x4, 440x3, 465x3, 440x3

Third day lifting in a row, and I managed to hit my weight goals, but was definitely starting to feel creaky (piriformis pain, twitches around my left knee). Very happy about hitting three successful workouts in a row, though. Left knee has been bothering me since I went on a scrambling hike in September. I've been working on it with a foam roller, but I'm pretty inconsistent with that thing.

Bent-over row 2s x 5

Squat, light 3s x 5

Paused shrug x 20, x 15


1 November 2017

SlighShot bench press 335x5, 345x4, 365x3, 345x3, 325x3

Weak again on the geared bench press, but at least I picked the right weight for the top set and made all three reps. As long as I keep hitting my raw bench press goals, I don't really care how much I can lift with the SlingShot, so this is fine.

T-bar rows 2s x 10

Chest-supported rows 2s x 8

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

Push press 155x3, 185x3, 210x3

Haven't tried a push press in years. 210x3 felt a lot harder than I remember.

Barbell curl 2s x 10, 2s x 8

Preacher curl + spider curl superset x 3 sets

Pushdowns (regular + reverse grip) x 3 sets


3 November 2017

Paused squat 325x5, 345x5, 375x3, 390x3

Squat 405x5, 425x5, 445x3, 470x3, 445x2

Squats didn't feel very strong today and I had doubts about making the top set. But I went for it and it was good.

Reverse band bench press 265x5, 285x5, 300x5

Tried this for a change and some added press volume. Not really sure how I feel about it. 300x5 with reverse bands felt pretty much like 300x5 without reverse bands. Conclusion: I probably set the bands up wrong.

Sunday, October 29, 2017

Powering Along

23 October 2017

Deadlift 405x5, 420x2, 435x3, 460x3, 415x3

Bent-over row 2s x 5

Upright row to sternum 3s x 5

Dips 5s x 10 because I forgot to do them yesterday

Squat 3s x 5


25 October 2017

SlingShot bench press 340x4, 350x3, 375x1, 345x3, 315x3

I was still tired from the raw bench pressing on Sunday and didn't have huge expectations. But I'm pissed off about the single with 375. 350x3, felt nice and easy, and I expected to get at least 2 reps with 375, if not all three. It wasn't even a legit single, as the bar got stuck halfway up and the spotter had to help me finish the lift. I probably should not have done the extra shoulder work on Monday either.

T-bar rows 3s x 8

Hammer curls 4s x 8

Band pullaparts 4 or 5 sets

Standing BTN press 135x5, 145x5, 155x5, 160x5, 160x5

Seated DB curls 4s x 8

Dips 4s x 10

Preacher curl machine x 20, x 15


28 October 2017

Paused squat 320x5, 340x4, 360x3, 380x3

Squat 405x5, 425x5, 465x3, 440x3, 335x5

Stiff-legged deadlift 3s x 5

Hack squat 4s x 12

Leg extensions x 20


29 October 2017

Bench press 300x5, 315x3, 330x3, 350x3, 330x3

Pulldowns 10-8-5

Barbell curl 1s x 10, 3s x 8

Barbell extension 2s x 8

One-arm DB press 3s x 6

Monday, October 23, 2017

Bench Breakthrough

16 October 2017

Deadlift 405x5, 415x5, 435x3, 455x3, 435x3

Pulling seems to be right where it left off, after a month of no pulling. The deadlift is the most senseless exercise of all.

Bentover row 2s x 5

Squat, light 3s x 5

Seated leg curl x 20


18 October 2017

SlingShot bench press 335x5, 345x4, 370x3, 345x3

Remedial (non-SlingShot) bench press, paused, 275x5, 265x5

T-bar rows 4s x 8, 1s x 6

Hammer curls 4s x 8

Standing BTN press 135x5, 155x5, 165x5, 175x3, 135x3

Barbell curl 1s x 10, 3s x 8

Seated french press 3s x 10

Incline bench DB curls 3s x 8-10


20 October 2017

Paused squat 315x5, 335x5, 355x3

Squat 405x5, 425x5, 450x3, 405x5

Squat is still pretty strong. No wraps so far - used belt only.

Hack squat 4s x 12

Leg extension x 20


22 October 2017

Bench press 300x5, 320x3, 335x3, 340x3, 350x3, 300x3

Back to where I was in early September. Big surprise, considering how I was struggling with 335x2 in my last workout. I realized I was over-tucking my elbows when pressing raw (i.e. without a SlingShot) and that was making my bench press suck. So a matter of lost groove, not muscular weakness (if anything, my arms/shoulders look bigger after the lifting layoff).

Pulldowns 10-8-6-5

One-DB press 70 lbs. 3s x 6

Barbell curl 2s x 10, 3s x 8

Pushdowns 3s x 15

Incline bench DB curls 3s x 10

Sunday, October 15, 2017

Working Back Up

11 October 2017

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

Pressing felt nice and solid today. I did 365x3 and could have comfortably done 375x3, which is more or less where I was before I took a month off lifting (385x3 was my best in the previous cycle, I think). Very happy with this.

T-bar row 3s x 10, 2s x 8 - did a lot of sets and reps, pretty heavy too

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

Barbell curl 1s x 10, 3s x 8

Incline bench tricep pullover (EZ bar) 4s x 8-10

Incline bench curl 3s x 10

Preacher curl 4s x 6-8


13 October 2017

Squat 335x5, 355x5, 385x5, 405x5, 425x5, 445x3, 405x3

Stiff-legged deadlift 2s x 5, 1s x 3

Hack squat 3s x 10-12

Leg extension 1s x 20


15 October 2017

Bench press 300x5, 315x2, 335x1, 335x1, 315x4, 265x8, 265x6

Squat, light 3s x 5

Pulldowns 10-8-6-5

Barbell curl 1s x 10, 4s x 8

Close-grip bench press 3s x 8

One-arm DB press 60x8, 65 x 2s x 8

Dips 3s x 10

Concentration curl 3s x 8