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Wednesday, October 7, 2015

Deload Day Two

6 October 2015

Squatmourning 315 3s x 5 - mild knee pain during first set

Bench press 225 3s x 5

Stiff-legged block pull 315 3s x 5

Standing front press 135 3s x 5

Bent-over row 3s x 8

Incline bench DB curl 3s x 8

Sunday, October 4, 2015

Deload Day One

4 October 2015

Deload week, starting new bench press specialization routine next Saturday.

Squat 315 lbs. 3s x 5

Did these squatmourning-style to keep strain off the knee. Also wrapped knees. It worked - no knee pain registered.

Bench press 225 lbs. 3s x 5

Stiff-legged block pulls 315 lbs. 3s x 5

Standing front press 135 lbs. 3s x 5

Pulldown 3s x 8

EZ bar curl 3s x 8

Tricep dip machine 3s x 8

Rear delt fly 2s x 10

Will probably repeat this once or twice this week.

Saturday, October 3, 2015


3 October 2015

Bench press 135x10, 185x5, 235x3, 275x3, 305 (3+) x 7 reps

Joker sets 315x3, 325x3, 335x3

Barely made 305x7. Could not get the muscles to fire properly. Whole upper body was very sore and creaky. I think the current volume of heavy pressing (raw and SlingShot) is killing my bench press - I can't recover from two heavy workouts in 7 days.

Will probably take a deload week, then switch to a bench press specialization routine until my knee heals. Back to 3/5/1 as soon as I can squat pain free.

Seated cable rows 30 total reps - varied the grip and used different handles for a change.

Standing front press 30 total reps - started out with 115, bumped up to 120 at some point.

DB curls 4 sets x 10-12

Pushdowns 2s x 20+ reps

Cable flyes 2s x 8-10

Friday, October 2, 2015

Will I Make It?

1 October 2015

Squat 135x5, 225x3, 275x3, 315x3, 340x5, 385x3, 430 (1+) x 5

Joker sets 450x2, 460x1 - last set was to questionable depth.

Leg press 50 total reps - upped the weight on the leg press and now I hate it again.

Seated leg curl 3s x 8-10

Lifting was solid, but my knee doesn't seem to be getting any better. I'm now facing a quandary. If I ignore the knee pain (it's not really affecting my squats) and keep increasing the weight on the bar, I have a chance of working back up to 5 plates before the end of the year. On the other hand, if I ignore the knee pain, it could get worse and possibly develop into something serious. Also I don't see any point in working up to LOL5pleat just so I could say I've done it - it won't change anything, or even feed my ego.

From the online research I've done, it looks like a simple case of quadriceps tendonitis, but it could become chronic if untreated. The options now are a) keep squatting and hope the knee makes it, or b) stop doing all quad-oriented work and wait for the tendon to recover. There might be a c) reduce lower body work to once a week, but that never really works when it comes to injuries.

I guess I'll have to do some more reading and decide.

Wednesday, September 30, 2015

Bench and Arms

29 September 2015

Bench press 135x10, 185x6, 225x3, 245x3, 285x5, SlingShot 320x3, 360 (1+) x 4 reps

Joker sets 370xfail, 320x3

Was pleasantly surprised to get four reps with 360. Unpleasantly surprised to fail a single with 370 right after that (it wasn't even close). But the work set is the only set that matters, so it's fine.

Neutral grip pullups 30 total reps

Smith machine floor press 4s x 5 - liking this more and more every time.

Machine preacher curls 4s x 8 per arm

Rope pushdowns 3s x 20

Cable flyes (for Swede) 2s x 8-10

Sunday, September 27, 2015

PR Killed

27 September 2015

Mid-shin pull - worked up to 515x1, then 525x1, which is a solid PR (last cycle topped out at 505, I think). Small insignificant victories, etc. etc.

High bar squat 135x5, 185x3, 225x3, 265x5, 295x3, 330 (1+) x 5 reps

Not bad after pulling first.

Hip thrust 3s x 5 - need to start hitting these again. If only they weren't such a pain to set up.

Glute-ham raise 20 total reps

Weekend Shenanigans

26 September 2015

Few too many beers the night before. I dragged ass around the house all morning, had a couple Advil, managed to hit the gym in the afternoon. Needless to say, expectations were pretty low.

Also some kid at the gym addressed me as "sir". Haggard hungover look PR.

Bench press 135x6, 185x3, 225x3, 255x5, 285x3, 320 (1+) x 6 reps

Some improvement here. No shoulder or collarbone pain.

Joker sets 340x1, 350x2, 360x1

360 felt very heavy and I suspect the spotter yanked the bar up at the end (although I got the obligatory "all you brah"). Doesn't matter, since the rep set is the only thing that counts.

Seated cable row 30 total reps

Standing front press up to 185x1, then a couple of back-off sets with 155.

EZ bar curl 30 total reps

Pushdowns 3s x 15-20

DB curls 3s x 8-10