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Monday, August 14, 2017

Press More

9 August 2017

SlingShot bench press 350x5, 340x4, 335x5

T-bar rows 4s x 6-8

Barbell extensions 2s x 8

Seated two DB press 3s x 10

Decided to give my elbows a break and will do DB presses as my assistance exercise for a few weeks.

Hammer curls 4s x 10

Concentration curl 4s x 6-8


11 August 2017

Squat 435x4, 425x5, 405 2sx5

Paused squat 325x5, 370x5

Went too heavy and didn't get all the reps with 435.

Stiff-legged deadlift 3s x 5

Hack squat 4 sets x 10-12


13 August 2017

Bench press 345x3, 355x3, 325x3, 320x3, 305x3

This might be the heaviest triple I've ever done. Bench press has been going smoothly lately.

Pulldowns 10-6-6-5

Barbell extensions 3s x 8

Seated BTN press 135x5, 155x5, 175 2sx5

Barbell curl 4s x 6-8

Preacher curl 4s x 6

Overhead extensions 3s x 12

Monday, August 7, 2017

McCalumny

31 July 2017


My hands felt like raw meat this morning and I couldn't grip the bar properly with my left. All I did yesterday was press, so not sure what happened there. To avoid dropped weights and back injury, I worked up to a lightish single and called it a day.


Deadlift 410x5, 425x4, 440x2, 455x1


Sumo deadlift 3s x 5


Bent over row 3s x 5


Squat, light 2s x 5




2 August 2017


SlingShot bench press 340 x 2s x 6, 320x6


Barbell extensions 3s x 6-8


T-bar row 2s x 8, 3s x 6


Standing front press 155x6, 135x6


Hammer curl 3s x 10-12


Reverse curl 4s x 6


Overhead cable extension 3s x 10-12


4 August 2017

Squat 430 2s x 5, 425x5, 405 2s x 5

Second set with 430 was awful, 2-3 of the 5 reps were not to depth. Not sure why I tried to repeat the weight instead of going with the planned load drop. Probably because I've been reading old John McCallum articles on the Tight Slacks site and bought into the propaganda.

Stiff-legged DL 3s x 5

Leg press x 20, x 15

Leg extension 2s x 12


6 August 2017

Bench press 335 2s x 4, 315 2s x 4

Paused bench press 285x4

Pulldowns 10-8-6-5

Barbell extensions 2s x 8

A bunch of barbell and DB curls.

Overhead cable extension 3s x 10-12


7 August 2017

Deadlift 420 2s x 5, 405x5

Sumo DL 2s x 5

Bent-over row 2s x 5

Squat, light 3s x 5

Standing BTN press 135x5, 145 2s x 5

Sunday, July 30, 2017

Cycle Restart

24 July 2017

Deadlift 410x5, 425x4, 440x3, 455x2, 475x1, 495 x fail

Sumo deadlift, light 2s x 4

Bent-over row 3s x 5

Squat, light 3s x 5

Standing BTN press 135x5, 145 3s x 5 - to make up for yesterday


26 July 2017

SlingShot bench press 380x3, 365x3, 355x3, 340 2s x 3

T-bar rows 4s x 8

Barbell extensions 2s x 8

Incline bench press 4s x 5

Strict curl 4s x 5

Overhead cable extensions 3s x 12


28 July 2017

Squat 415x3, 435x3, 465x3, 435x3

Paused squat 365x3, 385x3

Stiff-legged deadlift 3s x 5

Leg press x 20, x 12

Leg extensions 2s x 12-15


30 July 2017

Bench press 325 2s x 5, 305x5, 300x5

Paused bench press 275x5, 255x5

Pulldowns 10-8-6-5

Barbell extension 3s x 6-8

Seated BTN press 135x5, 155x5, 165x5, 175x5

Barbell curl 4s x 5

Preacher curl superset (DB+BB) x 3

Pushdowns 3s x 12-15

Monday, July 24, 2017

Lifting Interrupted

10 July 2017

Deadlift 410x5, 425x4, 440x3, 455x2, 485x1

Stiff-legged deadlift 2s x 5

Bent-over row 2s x 5

Paused shrugs 3s x 15

Squat, light 3s x 5

Rear delt fly 3s x 10-12


12 July 2017

SlingShot bench press 365x3, 355 2s x 3, 345 2s x 3

Picked the weights well and hit all the reps.

Barbell extensions 2s x 6

T-bar rows 4s x 8-10

Incline bench press 4s x 4-5

Strict curl 4s x 5

Preacher curl machine x 3 drop sets


13 July 2017

Squat 415x3, 435x3, 455x3, 465x3, 445x3

Stiff-legged deadlift 3s x 5

Maybe something else, but I forgot. On vacation for a week.


20 July 2017

SlingShot bench press 385x2, 375x2, 365x2, 345 2s x 2

Barbell extensions 3s x 8

T-bar rows 5s x 8

Incline bench press 4s x 5

Barbell curl 4s x 5, cheat curl x 3

Preacher curl superset (DB + BB) x 3 sets


21 July 2017

Squat 405x2, 425x2, 455x2, 475x2, 455x2, 435x2

Stiff-legged deadlift 3s x 5

Leg extensions 2s x 12-15


23 July 2017

Bench press 355x2, 335 2s x 2, 315x2, 295x2

Pulldowns 10-8-6-5

Barbell extensions 3s x 8

Strict curl 4s x 5

Preacher curl (BB) x 3 sets

Overhead extensions (cable) 3s x 12-15

Monday, July 10, 2017

Some Improvement

5 July 2017

Overdid it slightly over the holiday, so results were disappointing.

SlingShot bench press 330x6, 345x4, 330x4, 315x5 - all these were supposed to be sets of six.

T-bar row 1s x 10, 4s x 8-10

Barbell extensions 2s x 6-8

Smith machine incline bench press 4s x 5

Everyone always says pressing and squatting in the Smith machine is "easier". This has not been my experience, especially with squats and incline presses. Every time I press it feels like my shoulders are going to explode.

Preacher curl machine drop sets x 3

Overhead cable extensions 3s x 8-10


7 July 2017

Squat 385x3, 405x2, 410x4, 430x4, 450x4, 460x3, 430x4

Used knee wraps with 460 to get four reps. Didn't get four reps. But I didn't die crushed under the bar either, so I guess it's a draw.

Stiff-legged deadlift 3s x 5

Getting better at these. I use a light weight and try to get a good hamstring contraction. Worked this time as my hamstrings were cramping up toward the end.

Leg press x 20, x 15, x 10

Leg extensions 2s x 12-15


9 July 2017

Bench press 350x2, 330 2x2, 320 2x2

Paused bench press 295x3

Pretty happy with these.

Pulldowns 10-8-6-5

Barbell extensions 1s x 8, 2s x 5

Seated BTN press 135x5, 155x5, 175x5, 185x3

DB curl 1s x 8, 4s x 5-6

Preacher DB curl 3s x 5-6

Pushdowns 3s x 15

Monday, July 3, 2017

Abnormal Is the New Normal

28 June 2017

SlingShot bench press 305x4, 320x8, 305x8, 285x8

Once again I was completely crushed by Sunday's raw bench workout, but this time I hit all goal weights. I think the seated behind-the-neck press is the main culprit for the extreme soreness. It's the only thing I've changed in my pressing routine, I'm using slightly heavier weight and pressing off pins (bottom up).

Smith machine bent over row 1s x 10, 2s x 8

Barbell extensions 2s x 8

Strict curl 1s x 10, 1s x 5

Incline bench press 3s x 5

Preacher curl machine drop sets x 3


30 June 2017

Squat 365x5, 405x5, 425x4, 445x4, 425x4, 405x5

Stiff-legged deadlift 3s x 5

Light deadlift after squats, light squats after deadlifts. Will see how long this lasts.

Leg press 2s x 20

Leg extension 2s x 15-20


2 July 2017

Bench press 340x3, 320x3, 320x2, 310x3

Paused bench press 275 x 2s x 5

Pulldowns 10-8-6-5, reverse grip 1s x 6

Barbell extensions 3s x 6-7

Barbell curl 4s x 5, cheat curl 2s x 4

Seated BTN press 135x5, 155x5, 175x5, 185x5

DB preacher curl 3s x 6

Pushdowns 3s x 12-15


3 July 2017

Deadlift 410x5, 425x4, 440x3, 455x2, 480x1

Stiff-legged deadlift 2s x 5

Bent-over row 2s x 5

Squat 3s x 5

Monday, June 26, 2017

Volume Building

21 June 2017

SlingShot bench press 350x4, 340x5, 330x5, 330x4, 315x5

T-bar rows 1s x 10, 3s x 8

Incline bench press supersetted with rear delt raises x 3 sets

Preacher curl machine drop sets x 3

Cable pushdowns 3s x 10


23 June 2017

Squat 365x5, 405x5, 425x4, 440 2s x 4, 405x5

First set with 440 felt really nice and solid, so I decided to repeat the weight and almost got crushed.

Smith machine front squat 3s x 5-6

I do these like a sort of sissy squat with weights. Very quad-effective.

Leg press 3s x 8, then 1s x 12

Leg extensions 1s x 20, 1s x 15


25 June 2017

Bench press 335x3, 335x4, 315x4, 315x2, 305x4

Missed first set with 335, but I was pretty sure I had it. So I got a spotter and tried again and got it. Totally messed up the rest of my sets, but whatever.

Barbell extensions 3s x 8

Pulldowns 10-8-6-5

Seated BTN press 135x5, 155x5, 165x5, 185x5, 195xfail

Barbell curl 4s x 5, cheat curl 3x3

Overhead cable extensions 4s x 8

DB preacher curl 4s x 6


26 June 2017

Deadlift 410x5, 425x4, 440x2, 455x2, 475x1

Moved all rep sets up by 5 pounds or so. Missed 440x3, which was weird, especially because 455x2, felt lighter than 440x2. The plan now is to keep the same rep weights and build up the singles until I can do at least three. After all those heavy reps, 475x1 felt like a max effort.

Stiff-legged DL 2s x 5

Getting better at these, learning to engage the hamstrings more.

Bent-over row 2s x 5

Squat, light 3s x 5