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Thursday, April 24, 2014


23 April 2014

Bench press 325 lbs. 2s x 3, 1s x 4

Decided to do an extra rep on the last set. All sets felt good and explosive - after the weeks of sixes and fives, triples almost feel like slacking off.

Paused bench press with SlingShot 360 lbs. x 5

This was tough, but doable. Was still able to pause all reps. I'll try to stick with fives for two more weeks, then do two sets of three in the last 3 weeks of the program. All this, of course, after I get back from vacation.

Pullups - multiple sets of 2, 3, 4 reps

Standing BTN press 135x5, 155x5, 175x1 - weak at this today, so didn't push it

Seated DB hammer curl 3s x 8 - much better than the standing variant

EZ bar curls 3s x 10

Rope pushdowns 3s x 12-15

Monday, April 21, 2014

Combined Speed Day

21 April 2014

I'll have to squeeze 3 workouts in 4 days this week, so today I combined light squat and bench press. On the plus side, I was done with everything in less than an hour. On the minus side, I sweated buckets and looked like I'm about to have a stroke. It's fine.

Speed squat 265 lbs. 3s x 5, 305 lbs. 2s x 5

Lighter sets paused in the hole. Smoked these in less than 15 minutes. Moving up to 70% next week.

Bench press 285 lbs. 3s x 5 - also super fast reps, little break between sets.

Seated cable row 1s x 10, 2s x 8

Standing BTN press 135x10, 155x5, 165x5

Seated DB curl 2s x 8, 1s x 6

Pushdowns 3s x 10-12

Concentration curl 3s x AMAP

Sunday, April 20, 2014


20 April 2014

Deadlift 135x6, 225x3, 315x2, 385x1, 420x1, 465x3, x1, x1

Did a triple, then two singles with a minute of rest in between. Felt good.

Shrugs 135x10, 225x10, 315x10, 365x10, 385x5

Haven't done these in a while.

Weighted Roman chair situps x8, x6, x6

Weighted back raises 3s x 8

Pulldowns 2s x 8, light

Pulldown shrugs 3s x 10, 1s x 6

Saturday, April 19, 2014

More Bench

19 April 2014

Bench press 320 lbs. 3s x 5 - first set was the hardest.

Paused bench press with SlingShot 355 lbs. x 5 - this might be a SlingShot PR. Long pauses too.

Smith machine CG floor press 3s x 5, 1s x 3

Pullups 3s x 5

DB hammer curls 2s x 8

Rope pushdowns 3s x 12

Standing OH press 135 2s x 10, 145 1s x 8

Seated DB curls 3s x 6

Concentration curl 3s x 6

Tuesday, April 15, 2014

Volume Work

15 April 2014

Bench press 285 lbs. x4, x5, x5

I tried using suicide grip on first set. It hurt my wrists and bar came up unevenly on all but the first rep. When the bar comes up unevenly at around 75%, it's probably a good idea to stop whatever you're doing. I won't be using suicide grip again anytime soon.

Seated cable rows 1s x 8, 3s x 8

BTN military press 135x10, 155x10, 175x2sx5

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

Pullups 4s x 5

DB hammer curls 3s x 8

Smith machine CG floor press 3s x 6-8

Seated DB curls 3s x 6

This only took about an hour or so. What I might do in the future is time it, then try to beat this time each time I do pressing volume. Once I can do it in 45 minutes or less, I'll up the weights slightly.

On an unrelated note, my legs, hips and glutes get really sore from speed squatting, even though the weights are so low. Don't know if this is good or bad.

Monday, April 14, 2014


14 April 2014

Speed squat 265 lbs. 3s x 5, 305 2s x 5

Did some stationary bike sprints yesterday, so these felt neither fast nor explosive. But finished in under 20 mins., so I guess that's something.

Leg extension 4s x 10

Leg curl 3s x 10

Ab machine 2s x 8

Saturday, April 12, 2014


12 April 2014

Bench press 315 lbs. x 4, x 6, x 5

I asked a new guy to spot me on the first set. He asked if I wanted a "liftoff", to which I said yes. He then proceeded to almost pull me off the bench as he helped me unrack the bar, then almost dropped the wildly wobbling bar on my face as I was trying to stabilize it. I mean, I have midget arms, how far up do you think they need to go? I managed to pull my shoulderblades back in and eked out a tough set of four.

Got another guy to spot on sets 2 and 3, and did 6 reps on the second set to make up for the fail on the first. This was better spotting.

Paused bench press with SlingShot 350 lbs. x 4 - same thing, Spotter 2 left, asked Spotter 3 to help me unrack (really tough with a SS on), he did almost the same thing as Spotter 1. Still the pauses were long (2-count), so pretty pleased with this set.

Smith machine CG floor press x6, x5, x4

Seated DB curl 4-5 light sets in between bench press sets, then 3sx6 heavy

Farmer's walk with KBs 3 rounds