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Wednesday, August 20, 2014

Speed Squat

19 August 2014

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

Still fast, but not as fast as I'd like them to be.

Hack squats 4s x 8

Weighted incline ab board situps 3s x 5, heavy

Side bends 3s x 8

Monday, August 18, 2014

Speed Press

18 August 2014

Speed bench press 275 lbs. 3s x 5

These were fast, but could have been faster. 275 is light for repping out, but feels a bit heavy for speed work. I'm thinking about doing something similar to my squat speed sets for the bench press, i.e. where I start at 60% for 5x5, then 70% 4x5 and 80% 3x5. That seems to have made my squats more explosive, maybe it'd work for pressing too.

Seated cable rows 3s x 8

DB tricep extensions 1s x 10, 2s x 8

Incline chest machine 2sx8, 1sx7

Bicep superset EZ bar curls + seated DB curls 4 sets

Sunday, August 17, 2014


15 August 2014

Shoulders-and-arms workout at the gym at work. Just to get some extra volume in.

Shoulder superset: standing BTN press + combo raises (10 reps) x 5 sets

BTN press weight x reps 135x5, 155x5, 165x5, 175x5, 135x5

Biceps superset: EZ bar preacher curls + DB concentration curls x 3 sets

Tricep superset: Smith machine incline bench JM presses + pushdowns x 4 sets

Watch John Meadows demonstrate JM press exercise here.

16 August 2014


135x6, 225x4, 275x3, 315x3, 365x3, 405x3, 460x3 (belt and wraps), 500x3 (b+w)

Not bad.

Stiff-leg deadlifts up to 355 lbs. x 5

Front squats 5x5 - did these in the rack today, no Smith machine, might finally be getting the hang of them.

Leg curl 2s x 8

Thursday, August 14, 2014

Slam Bars, Break PRs... Or Not Really

14 August 2014

Bench press:

320x2/330x2/370x1 - messed up on first set, forgot I had to do 3

With SlingShot 345x3, 365x2, 395xfail - was debating between 390 or 395, chose wrong.

Incline bench press 185 lbs. 5x5

DB flyes x10, x8, x8

Pushdowns x10, 3s x 8

Wednesday, August 13, 2014

Speed Squats

12 August 2014

Squat 320 lbs. x 5, 405 lbs. 2s x 5

These were easy, but didn't feel very fast today.

Hack squat 4s x 8

Leg extension 4s x 8

Hanging leg raise x10, x8, x8

Tuesday, August 12, 2014

Speed Bench

11 August 2014

Today I tried to move my rep bench presses explosively. The first few reps of each set this actually worked, but then they would slow down to the usual grind. But maybe if I keep doing this like I did with squats I'll see decent results.

Bench press 275 lbs. 1s x 5, 285 lbs. 2s x 5

Incline chest press machine 3s x 8

Incline row machine 3s x 8

Seated paused DB shrugs 3s x 20

Pushdowns 3s x 15

Bicep superset EZ bar curls + seated DB curls 3 sets

Saturday, August 9, 2014

Below the Knee Pull and a PR

9 August 2014

Below the knee deadlift:

135x5, 225x3, 315x2, 365x1, 405x1, 455x1, 485x1, 505x1

Not bad at all. My old PR from this height was 455 (back when my deadlift max was 495), so this is a major improvement.

Snatch-grip deadlift 275 lbs. 3s x 5 - went a bit lighter because I wanted to do 5x5, but even 3 sets were hard.

Seated cable row 3 sets x 8, working up in weight

Pulldown 1s x 10, 2s x 8

Leg raise from Roman chair 3s x 10

Side bends 3s x 8

Back raise 3s x 10