Custom Search

Thursday, October 23, 2014

Bench Pressing and Back

22 October 2014


Upper back pre-exhaust: straight arm pulldowns + behind-the-back rows, 4s x 8 each

Bench press 320 lbs. 2s x 5, 1s x 6, with SlingShot 355 lbs. x 5

Push press 2x2 - wrists started hurting on the second set, so I bailed.

Smith machine upright row 3s x 8

Smith machine JM press 4s x 6-8 - tried these last week for the first time, 10/10.

Bicep tri-set x 3 (hammer curl + EZ bar curl + seated DB curl, 4-6 reps each)

Wednesday, October 22, 2014

Legs

21 October 2014


Speed squat 300 lbs. 2s x 5, 370 lbs. 2s x 5 - pretty fast.

Hack squat 4s x 8 - didn't wrap knees this time, but they felt fine.

Bike sprint intervals 10 minutes - absolute torture for the quads. I should do these more often.

Sunday, October 19, 2014

Speed Paused Bench Press

19 October 2014


Speed bench press paused above chest 265 lbs. 2s x 3, 245 lbs. 2s x 3

Reduced weight on last couple of sets to keep the speed.

Chest-supported DB row on flat bench, 4s x 6-7 reps

DB flyes 4s x 8-10

DB tricep extensions 3s x 8-10

Squats and Deadlifts

18 October 2014


Squat 135x6, 225x4, 275x3, 315x3, 370x3, 410x3, 440x1 (belt+wraps), 475x3 (B+W), 510x3 (B+W)

Felt more solid than last week.

Deadlift 325 lbs. x 15 singles, 30 seconds or less between reps

I've decided to try one of those singles-only deadlift routines and pull every week for a cycle (11-12 weeks). Even tho the weight is very light at first, the short breaks between reps quickly catch up with you.

Front squat 2s x 5, 1s x 3 - was just destroyed at this point.

Later I moved some furniture around the house and my back wasn't too happy.

Thursday, October 16, 2014

Presses

15 October 2014


Bench press 315 lbs. 2s x 5, 1s x 7, w. SlingShot 350 lbs. x 5

Weight felt pretty light today, 315x7 might be some sort of meaningless PR. I feel like I could've also gotten 7 on the SlingShot set.

Incline bench chest-supported row 5 or 6 sets of 5

Push press 135x3, 155x2, 175x2, 195x2, 215x2, 225x2

I used to military press 225 for 2. Now I can barely push press it for the same reps. It's fine.

Will train upper back and arms tomorrow.

Tuesday, October 14, 2014

Lysenkoism

14 October 2014


Speed squat 300 lbs. 2s x 5, 370 lbs. 2s x 5

Hack squat 4s x 8

Romanian deadlift 265 lbs. 3x3

Incline board situps 3s x 8-10

Sunday, October 12, 2014

Blastoff

12 October 2014


Did a bunch of foam rolling for the first time in forever. Lots of painful areas, I really need to roll more often.

Speed bench press 245 lbs. 5s x 3 - bumping up to 70% next week.

Pulldowns x12, x10, x8, x6, x4

DB flyes 3s x 10

DB tricep extensions 3s x 10

Hammer DB curl 3s x 8

Preacher machine curl 2s x 6-8