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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

Saturday, July 19, 2014


19 July 2014

Sinus infection is still raging, but feeling better today. Not getting much sleep, tho.

I helped a friend move this morning / early afternoon, then decided to hit the gym for some squats:

Back squat 135x6, 225x3, 275x3, 315x3, 365x3, 405x3, 435x2, 455x3, 485x2, hi-bar 325x5

From 405 on up, wore a belt but no wraps. I realized that I don't know how to put those things on right, because today I didn't wear them and still hit 485x2 (might have done a third but felt a bit tired), which is more or less what I do with the wraps on. On the other hand, my knees are feeling a bit weird.

Leg curl 2s x 8

Weighted back raise 8, 6, 5

Weighted abs 8, 6, 6

Smith machine front squat 3s x 5

Tuesday, July 15, 2014

More Upper Body

15 July 2014

Continuing with the light workouts, did upper body stuff again today.

Bench press 275 lbs. 5/4/3/5/4/3 - this was nice and easy.

Supersetted with:

Seated cable row 8/8/6/8/6/6 - all at same weight

Combo front+lat raise 2s x 20

EZ bar curl 3s x 8

Dips 12, 10, 10 - haven't done dips in over a year, I think

Pushdown 3s x 10-12

Preacher curl machine 3s x 8

Monday, July 14, 2014

Light Squat Repeated

14 July 2014

Decided to give these another shot, and also get stiff leg deadlifts out of the way.

Speed squats 280 lbs. 2s x 5, 350 lbs. 2s x 5

Nice and explosive this time, not 100% but still good.

Stiff-leg deadlifts 135x5, 225x3, 275x3, 335x5

Smith machine front squats 3s x 5

Weighted back raise 4s x 5-8

Tried doing these with a light EZ bar behind my neck, felt different from holding the weight at the chest.

Weighted incline board situp 2s x 8

Leg curl 2s x 8

Saturday, July 12, 2014

Light Push

12 July 2014

As I expected, legs are extremely sore today.

Tried to experiment with rep ladders today, didn't get very far. Probably because doing ladders requires a lot of rest between sets, and I was trying to keep rest periods to around 45 seconds (60 seconds later in the workout). Was supposed to do 7/5/3 twice, instead did the following:

Bench press 275 lbs. 5/5/3/5/3

Supersetted with:

Smith machine bent-over row 5/5/3/5/5


Standing BTN press 155 lbs. 7/5/3/7/5/3

Supersetted with:

Pulldowns 10/10/8 (so only first 3 sets of the press)

EZ bar curls 5x5

Smith machine close-grip floor press 2s x 8

I think I'll keep doing the ladders as I get back into the lifting groove. 7/5/3 done twice is double my usual light day volume of 3 sets of 5, which is pretty decent. I'll keep the weight the same and try to reduce rest periods, then up the weight slightly once I'm getting all the reps in with very short breaks.

For my second press day (heavy) I've decided to give wave loading a shot. Should be an interesting experiment.

Friday, July 11, 2014

Back Again

11 July 2014

First leg workout after traveling always sucks.

Speed squat 285 lbs. 2s x 5, 350 x 5, 330 x 5

350 moved waaaaay too slow. I took the weight down to 330. Still slow. And I know I'll be sore for days after this.

Smith machine front squat 4s x 5

Last 2 sets were the heaviest I've done since starting on the front squats, but moved really well. It seems that 2.5 weeks of not squatting have killed my back squat and made my front squat stronger.

Hack squats 3s x 8

Leg curl 3s x 8

Leg extension 3s x 10

Calf raise 2s x 12

Weighted situp 3s x 8