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Friday, August 26, 2016

Paused Presses

21 August 2016


Bench press 310 lbs. x 6, 315 lbs. x 5, 295 lbs. x 5

Went a bit overboard with bench presses and did not have any energy left for paused presses. I'll tack those on to the SlingShot bench press day later this week.

Pulldowns 4s x 8

Close-grip bench press 2s x 5

Standing BTN press 125x5, 145 x 3s x 5

EZ bar curl 5s x 6-7

Overhead rope extensions 4s x AMAP


22 August 2016

Pull 430 lbs. x 5, 405 lbs. 2s x 5

Good, strong pull day. Deadlifting has been going well lately.

Stiff-legged pull 315 lbs. 2s x 5

Bent-over row 3s x 5

Pullups 3s x 8, 1s x 6

Seated leg curl 4s x 8


24 August 2016

Paused bench press 285 lbs. x 5, 265 lbs. x 5

SlingShot (Reactive) bench press 345 lbs. x 4, 315 lbs. x 5, 325 lbs. x 5

Was supposed to do 345x5, but I didn't have a spotter and I decided to cut the set short because the weight felt very heavy.

Close-grip bench press 2s x 6-8

Seated cable row 4s x 8

Incline bench press 4s x 8

EZ bar curl 4s x 8-10

Incline bench DB curl 4s x AMAP


26 August 2016

Squat 415 lbs. x 5, 395 lbs. 2s x 5

High-bar close stance squat 295 lbs. 2s x 5

Leg extensions 2s x 15-20

Saturday, August 20, 2016

Minimum

15 August 2016

Bench press 305 lbs. x 5, 275 lbs. 2s x 5

Paused bench press 285 lbs. x 5, 265 lbs. x 5

Pulldowns 4s x 8

Standing BTN press 3s x 8

EZ bar curls 3s x 5


16 August 2016

Pull 415 lbs. x 5, 405 lbs. x 5, 375 lbs. x 5

Bent-over row 4s x 5

Seated leg curl 3s x 8-10


18 August 2016

SlingShot bench press 340 lbs. x 6, 315 lbs. x 6, 315 lbs. x 4

Close-grip bench press 2s x 6

Seated cable rows 4s x 8

Incline bench DB flyes 3s x 8-10

EZ bar curl 4s x 8

Concentration curl 2s x AMAP


19 August 2016

Squat 400 lbs. x 5, 365 lbs. 2s x 5

Felt lousy today, so I just did the minimum and left.

Saturday, August 13, 2016

Brave New World

This week I re-read Aldous Huxley's "Brave New World". I still don't get why it's classified as a dystopian novel. The setting seems pretty damn utopian to me.


7 August 2016


Bench press 330 lbs. x 2, 315 lbs. 2s x 3

Should have done 330x3, but I was very tired and sore from the last press workout. Which doesn't make sense, I've had plenty of time to recover. I think I've been overtraining my upper back - right now I'm hitting it directly three times a week, plus I've been on a cable pulling kick lately and am doing hundreds of reps on my off days: pulldowns, chest pulls, up-right rows, even the odd triceps exercise. Not a good idea during the intensity phase of the program.

Paused bench press 305 lbs. x 2, 290 lbs. 2x2

Close-grip bench press 2s x 5

Pulldowns 5x5

Seated DB shoulder press 5x5

EZ bar curl 5x5


8 August 2016

Pull 445 lbs. x 2, 470 lbs. x 2, 490 lbs. x 1, 455 lbs. x 2

Pulls were on fire today, I hit the target of 470x2 like it was nothing. So of course I got greedy and went for a bonus double at 490 and failed. But the single was super easy.

Stiff-legged pull 315 lbs. 2s x 5

Bent-over row 3s x 5

Seated leg curl 3s x 8

Pullups 2s x 8, 1s x 4


10 August 2016

SlingShot bench press 390 lbs. x 2, 365 lbs. x 2s x 2, 335 lbs. x 2

390x2 was rough, but doable.

Seated cable rows 5x5

Incline bench press 5x5

EZ bar curl 4s x 8

Concentration curl 3s x 8-10


12 August 2016

Squat 450 lbs. x 3, 425 lbs. 2s x 3, 405 lbs. x 3 - all with belt and wraps.

Next week - back to beltless and wrapless mode.

Close-stance squat 315 lbs. x 5, x 3

Hack squat 2s x 20

Leg extensions 1s x 20, 1s x 15

Saturday, August 6, 2016

Wobbly

31 July 2016


Didn't get much sleep this weekend, so everything felt off. Also I kept flaring my elbows too much on the bench press, not sure why as I usually have the tendency to over-tuck.

Bench press 340 lbs. x 2, 320 lbs. x 2, 315 lbs. x 2

Paused bench press 300 lbs. x 2, 285 lbs. x 3, 285 lbs. x 2

Close-grip bench press 3s x 5

Pulldowns 5x5

Standing BTN press 135 lbs. x 5, 155 lbs. 2s x 5

EZ bar curls 5x5


2 August 2016

Pull 455 lbs. x 3, 435 lbs. x 3, 430 lbs. x 2

Stiff-legged pull 315 lbs. 2s x 5

Bent-over row 3s x 5

Pullups/chinups 4s x 8

Seated leg curl 4s x 8-10

Haven't done pullups in forever. They felt very easy, but my bad elbow hurt a bit afterwards. The smart thing to do would be to keep avoiding pullups, especially since I have now proven that I can maintain my pullup numbers (whatever those are good for) without actually doing the exercise. What will actually probably happen is I'll start doing pullups every workout and totally screw up my elbow recovery.


3 August 2016

SlingShot bench press 380 lbs. x 2, 355 lbs. 2s x 3

Goal was 380x3. This is my current raw 1RM, and should be very doable for a SlingShot triple. I felt a bit sore and tired today, so two reps is not bad. Let's see how the heavy double goes next week.

Close-grip bench press 2s x 5

Seated cable rows 5x5

Incline bench press 5x5

EZ bar curls 4s x 8

Tricep cable extensions 12-10-8-8

Bodyweight today was just over 210 lbs.


5 August 2016

Squat 425 lbs. x 2, 445 lbs x 2, 465 lbs. x 2

Close-stance squat 315 lbs. x 5, x 3

Belt and knee wraps were used. I walked 465 out of the rack once, felt wobbly and close to passing out, racked it back. Waited a few minutes, then went under the bar again and squatted it no problem. Not sure what happened there, but I had been feeling pretty tired all day.

Leg extensions 3s x 8

Saturday, July 30, 2016

Managing

24 July 2016

Bench press 330 lbs. x 3, 315 lbs. x 3, 300 lbs. x 3

Rammed the bar into the hooks on the second rep with 330, but still managed a third. Kind of bummed about it, I felt strong enough to hit 4 or 5 reps with the top weight today.

Paused bench press 290 lbs. x 4, 275 lbs. x 4

The 290 set didn't feel significantly heavier than the one with 275.

Close-grip bench press 3s x 6-8

Pulldowns 3s x 8, 2s x 5

Standing BTN press 135x8, 155x5, 165x5, 170x5, 170x5

EZ bar curls 5x5


25 July 2016

Pull 440 lbs. x 4, 415 lbs. 2s x 4

Stiff-legged pull 315 lbs. 2s x 5

Bent-over row 3s x 5

Seated leg curls 3s x 8


27 July 2016

SlingShot bench press 355 lbs. x 5, 345 lbs. 2s x 5

Seated cable row 5x5

Incline bench press 5x5

EZ bar curl 4s x 8

Two-DB tricep extension 3s x 10


29 July 2016

Squat 395 lbs. x 4, 425 lbs. x 4, 445 lbs. x 4, 425 lbs. x 4

Close-stance squat 315 lbs. 2s x 5

Sunday, July 24, 2016

Crispy Buttermilk Chicken

18 July 2016

Pull 430 lbs. x 4, 395 lbs. x 4 - heavy set done with belt

Stiff-legged pull 315 lbs. 2s x 5

Bent-over row 3s x 5

Seated leg curl 4s x 8

Incline ab board situps 5s x 10-12


20 July 2016

SlingShot bench press (Reactive) 335 lbs. x 6, 315 lbs. x 6, 305 lbs. x 6

Not sure why my program spreadsheet called for 335x8 on the top set, as I'm nowhere near those numbers. I might have been able to get seven reps, but that would have been an all-out effort. Especially since today was a total feel-like-shit day. Maybe I was planning to use the Original SlingShot when I made the spreadsheet, but I don't usually do that this early in the training cycle. Maybe that's what I'll do next time.

Seated cable row 4s x 8

EZ bar curl 5s x 8

Incline bench flyes 4s x 8 - nice change from barbell presses

Two-DB tricep extensions 4s x 12


22 July 2016

Squat 405 lbs. x 4, 425 lbs. x 4, 445 lbs. x 4, 405 lbs. x 4

Today I ate two crispy buttermilk chicken sandwiches from Mickey D's before squatting. Felt like shit, but the squats were effortless. No wonder powerfatties eat like this all the time. Also I eat Golden Arches food maybe twice a year on average, so if I ate it all the time I'd get diminishing returns, plus maybe the 'beetus? Used belt and wraps on all sets except the last back-off with 405 (belt only).

Close-stance squat 275 lbs. 3s x 5

Hack squat 2s x 15 - used a slightly higher weight than usual, but didn't get the usual 20 reps

Leg extension 3s x 8-10

Sunday, July 17, 2016

With a Slight Bloat

10 July 2016

Bench press 305 lbs. x 5, 295 lbs. 2s x 5

Paused bench press 285 lbs. x 5, 275 lbs. x 5

Pulldowns 4s x 8

Standing BTN press 135 lbs. x 5, 145 lbs. 2s x 5, 125 lbs. x 5

Close-grip bench press 2s x 6-8

EZ bar curls 40 total reps - first barbell curls with zero elbow pain in forever, great.

Rope tricep extensions 3s x AMAP


12 July 2016

Pull 420 lbs. x 5, 400 lbs. x 5, x 3

Stiff-legged pull 315 lbs. 2s x 5


14 July 2016

SlingShot bench press 345 lbs. x 5, 330 lbs. x 5, x 3

Seated cable row 4s x 8

Close-grip bench press 2s x 6-8

Incline bench press 4s x 8

EZ bar curl 5s x 6


15 July 2016

Squat 405 lbs. 2s x 5, 385 lbs. x 5

Weights felt light today, so I did two top-weight sets and one back-off instead of the other way round.

Close-stance squat 5x5

Hack squat 2s x 20

Leg extensions 2s x 10


17 July 2016

Bench press 320 lbs. x 4, 290 lbs. 2s x 4

Paused bench press 290 lbs. x 4, 265 lbs. 2s x 4

Pulldowns 4s x 8

Seated two-DB OH press 4s x 8

EZ bar curl 5s x 5-6


Bodyweight today was 213.2 lbs. with a slight bloat.