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Thursday, November 27, 2014

Thanksgiving Bench Press

27 November 2014


Bench press 135x7, 185x5, 225x3, 275x3, 315x3, 345x3, SlingShot 375x3, 315x7

Did an extra SlingShot set for kicks and pumps.

Push press 135x3, 185x2, 205x2, 225x2 - not bad.

Tricep pushdowns 3s x 10

Hammer curl + reverse curl 3 sets

Pulldowns 12-10-10-8-4

Wednesday, November 26, 2014

Blah Squat

25 November 2014


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

This felt awful, more like 470 than 370. I haven't had a good squat session since maxing out three weeks ago.

Hack squats 3s x 8

Good mornings, light 2s x 8

Tuesday, November 25, 2014

No (Wrist) Pain, No Gain?

24 November 2014


Paused speed bench press 275 lbs. 2s x 3, 265 lbs. 2s x 3

First two sets were not fast at all. Dropped the weight and it was slightly better.

Wrist pain is back, and shoulder is flaring up again, both on the same side. Great.

Seated cable row 3s x 8

Pec deck machine 3s x 10

DB tricep extension 3s x 12

Bicep trisets (preacher curl + EZ curl + spider curl) 3 sets

Monday, November 24, 2014

Some Squatting

22 November 2014


Back squat 135x6, 225x3, 275x3, 315x3, 365x3, 415x2, 435x3 (belt+wraps), 465x3 (B+W)

Squats felt heavy and awkward until 435, then all was well.

Deadlift 425 lbs. x 8 singles, 90 seconds or less rest in between.

Incline board situps 3s x 8

Leg curl 3s x 8

Saturday, November 22, 2014

Heavy Bench Press Triple

21 November 2014


Bench press 135x5, 185x4, 225x3, 285x2, 315x3, 340x3, SlingShot 375x2

Will try 345x3 next week. SlingShot set was the hardest of the lot.

Push press 135x3, 165x2, 185x2, 205x2, 225x1

Chest supported DB row 3s x 8-10

Smith machine JM press 4s x 8

Hammer curl + reverse curl superset 3 sets

Wednesday, November 19, 2014

Quick Squat

18 November 2014


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

These felt very slow and heavy for some reason.

Close-stance leg press x 15, x 12, x 10

Hack squat 3s x 8

Will do a mini workout of front squats and BTN presses (both light) tomorrow.

Tuesday, November 18, 2014

Fast Press

17 November 2014


Paused speed bench press 275 lbs. 4s x 3

Seated cable row 3s x 8

Tricep pressdown 3s x 10

Cable pec fly 3s x 10

Bicep tri-sets (DB preacher curl + EZ bar curl + spider curl) 3 sets

Reduced the upper back work this week as the heavy bench press day weights are supposed to increase. I'll do a few sets of chest-supported rows once a week for the next 3 weeks as I work up to a 1RM, but that will be it.