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Saturday, September 20, 2014

Squat... And That's It

20 September 2014


Squat 135x5, 225x4, 275x3, 315x3, 365x3, 405x3, 465x3 (belt+wraps), 505x2 (B+W)

Felt a bit dizzy after the second rep, so didn't try for a third. But the double felt pretty comfortable.

That was it for today, not a lot of time to train plus I had to lift less than an hour after getting out of bed. So pretty pleased with what I did. Stiff-legged deadlifts and front squats tomorrow, maybe throw in some light bench pressing.

Wednesday, September 17, 2014

Heavy Bench Press

17 September 2014


Bench press 295 lbs. 3s x 6, SlingShot 325 lbs. x 6

Felt awful heavy today. 295 felt like 315. 325 (almost) felt like no SlingShot.

Seated cable row 3s x 8

Chest-supported DB row 4s x 6-10 - tried out a new exercise

Incline bench press 185 x 3, 205 x 2s x 3, 215 x 3

Incline bench tricep press 135 3s x 6-8

Machine preacher curl 4s x 8

Rope pushdown 3s x 12

Tuesday, September 16, 2014

Speed Squats - Still At 60%

15 September 2014


Speed squat 265 lbs. 3s x 5, 325 lbs. 2s x 5

Hack squat 4s x 8

Leg curl 3s x 8

Seated paused DB shrug 3s x 20

Calf raise, standing 3s x AMAP

Sunday, September 14, 2014

Back Again

14 September 2014


Speed bench press 245 lbs. 5x5 - decent speed

Smith machine bent over row 3 sets warmup, then 4s x 5

Cable rear delt laterals 4s x 15 - like these better than face pulls

Standing BTN press 135x8, 155x5, 175x5

DB flyes 3s x 8

DB tricep extensions 3s x 10

EZ bar curls supersetted with seated DB curls 3 sets

Lateral raises 3s x 8

Friday, September 5, 2014

Combo Session

5 September 2014


Going on vacation tomorrow, so combined two sessions into one.

Bench press 315x2, 335x1, 355x1, 380x1, SlingShot 410x1

That's a SlingShot PR. Hit 380 lbs. without it, wasn't planning to max out but it felt explosive enough for me to regret not trying 390 for a SlingShot-less PR. Oh well.

Deficit deadlift - worked up to a tough 420x1.

Snatch-grip DL 275 lbs. 3s x 5

Incline bench press 205x3, 225x3, 245x3

Arm mega sets (inspired by the T-Nation 1000 rep arm challenge):

EZ bar curls supersetted with rope pushdowns 3s x 20 each
Cable curls supersetted with overhead extensions 3s x 20 each
Seated barbell curl supersetted with tricep dip machine 3s x 20 each

Tuesday, September 2, 2014

Speed Squat - Back to 60%

2 September 2014


Speed squat 265 lbs. 3s x 5 paused, 325 lbs. 2s x 5 regular

Hack squat 4s x 8

Seated cable row 3s x 8

Leg extension 3s x 10

Bike sprints 10 minutes

Sunday, August 31, 2014

Speed Bench Press - 60%

31 August 2014


Bit the bullet and reduced my speed bench press weight to 60% of my 1RM. Actually I dropped it to 245 which is more like 64%, but whatever. I'll do 60% for 5x5 for 5 weeks, then move up to 70% for 4 sets x 5 for 5 weeks and finally 80%, 3 sets of 5 for 5 weeks. Something like what I do for the squat.

Speed bench press 245 lbs. 5x5 - these moved very fast.

High row machine 4s x 8

Pulldowns 3s x 8

DB flyes 3s x 8

DB tricep extensions 3s x 8

Cheat lat raises 3s x 8

Rear delt machine 3s x 8

Bicep superset: EZ curl + seated DB curl 3 sets