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Friday, February 5, 2016

Chest Presses

4 February 2016

SlingShot bench press 335 lbs. x 6, 315 lbs. 2s x 6

Seated cable row 4s x 8

Incline bench press 5x5

DB curl 4s x 8-10

DB tricep extension 4s x 10

Wednesday, February 3, 2016

Being Blocky

2 February 2016

Block pull 410 lbs. x 4, 390 lbs. 2s x 4

Nice and easy. The bent-over rows seem to be strengthening my lower back nicely.

Bent-over row 5x5

Leg curl 4s x 8

Leg raise 3s x AMAP

Monday, February 1, 2016

Bodyweight Certification Course

1 February 2016

Bench press 310 lbs. x 3, 315 lbs. x 3, 300 lbs. 2s x 3

Paused bench press 260 lbs. x 3

Standing BTN press 115x5, 135x5, 145x5, 155x5

Thick bar pullups 30 total reps

Did these because the pulldown machine was occupied for about an hour non stop. Totally felt like a disciple of Pavel the Pseudo-Soviet Swindler. Very functional, unlike the bench press. Also dropping 15 pounds of bodyweight makes pullups a breeze, even thick bar ones.

BTW I'ma pitch a script for a movie with the title "Disciple of Pavel the Pseudo-Soviet Swindler" to Quentin Tarantino for his next movie. Or maybe to HBO for an anthology series about fitness frauds. Should be good.

Barbell curl 30 total reps

Saturday, January 30, 2016


Falling behind with the posting a bit, let's see what happened this week:

28 January 2016

Block pull 385 lbs. x 4, 405 lbs. x 4, 355 lbs. 2s x 4

Was only supposed to do 385x4, but it felt too light so I decided to do a bonus set.

Bent-over row 5x5

Leg curl 4s x 8

Adductor/abductor machine 2 sets x AMAP each

29 January 2016

SlingShot (Reactive) bench press 320 lbs. x 8, 295 lbs. x 8, 285 lbs. x 8

Sickest bench press pump ever.

Seated cable rows 4s x 8

Incline bench press 4s x 8

DB curl 4s x 8-10

DB tricep extension 3s x 8-10

Leg raises 4 sets

30 January 2016

Squat 385 lbs. x 4, 355 lbs. 2s x 4, 345 lbs. x 4

Close-grip bench press 5x5

Sumo deadlift 3s x 5

Leg extension 4s x AMAP

Tuesday, January 26, 2016

More Pumping Iron

26 January 2016

Bench press 300 lbs. x 4, 275 lbs. 2s x 4

Paused bench press 270 lbs. x 4, 245 lbs. 2s x 4

Pulldowns 4s x 8

Standing BTN press 4s x 8

EZ bar curls 30 total reps - could not find a free barbell to curl with, now I have a mild pain in my wrist.

Cable curls x a few sets

Monday, January 25, 2016

Snow Delays

25 January 2016

Missed a few training days as the gym was closed due to snow. It opened today and I made it over around lunchtime, remembering Lyfta's experience with the snow and walking very carefully.

Squat 380 lbs. x 5, 355 lbs. 3s x 5

Close-grip bench press 5x5

Leg extensions 3s x AMAP

Sumo deadlifts 3s x 5

Abduction machine 2s x AMAP

Adduction machine 2s x AMAP

Leg raises 3s x 15

Friday, January 22, 2016

How to Not Increase Your Bench Press

22 January 2016

SlingShot bench press 330 lbs. x 5, 300 lbs. x 4s x 5

330 felt terribly heavy, then 300 was absurdly light so I did a bunch of sets because volume.

Seated cable row 4s x 8

Incline bench press 4s x 8

DB curl 4s x 8-10

Pushdowns 4s x AMAP