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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


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


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


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


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