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Saturday, June 30, 2012

Training - Deadlift

30 June 2012


Great session today, hit a PR in the pull from mid-shin. Time to get back to the floor and see if I can finally break 455.

Deadlift from mid-shin: warmup, then 405x1, 425x1, 445x1, 465x1 (PR)

Shrug: 405x8, 415x8, 425x5

T-bar row 2 plates x 12, 3 plates x 10, 3 plates + 10 x 9

Calf raise, standing 1 set x AMAP

Single-leg curl 1 set x AMAP

Ab work x a couple of sets

Training - Bench Press

28 June 2012


Came to the gym very hungover today, just to get some work in. It was a solid 70% session overall, better than expected but definitely not strong. I'll repeat the bench press workout on Sunday, I want to hit 330x2x2 before gunning for a max next weekend.

Bench press, regular: warmup, 275x1, 300x1, 325x2, then 265x5, 275x3

Close-grip bench press 245x4, 255x3

Seated low pulley row 3 sets x 8-10

Overhead pulley bicep curl 4 sets x 8-12

Rope pushdowns 4 sets x 8-12

Tuesday, June 26, 2012

Training - Safety Bar Squats

26 June 2012

High-rep squats to box with SSB, pushed until my legs refused to bend anymore:

175x12-195x12-215x10-235x10-255x8-275x5-295x5-225x5

Leg press 3 plates x 20, 4 plates x 20, 5 plates x 15, x 10

Single-leg extension 2 sets AMAP

Single-leg curl 2 sets AMAP

Standing calf raise 2 sets AMAP

Adductor machine 1 set x 20

Light abs x a lot

Training - Medium-Heavy Press

25 June 2012

Seated BTN press: warmup, then 185 lbs. x 4 sets x 5

Pullups/chinups +10 lbs. 5x5

T-bar rows 3 sets x 10

DB lateral raise 1 set x 10

DBfront raise 1 set x 10

Barbell curls 5 sets, reps from 12 to 5

DB skullcrushers (45s) 3 sets x 8

Some Training Updates

Getting lazy posting my training sessions, here’s a brief recap of last couple weeks (from memory, no details):
12 June 2012
Squat – sets of 5, worked up to 455 x 4 and 465 x 3
Leg press 3 sets of 20
13 June 2012
OH Press - worked up to 185 x 3, 195 x 2, 210 lbs. x 1
Close-grip bench press with chains – 3-4 sets
16 June 2012
Bench press, back and arms:
Bench press regular 310 lbs. x 2 x 2
Pullups/chin-ups 5 or 6 sets of 5
17 June 2012
Deadlift from mid-shin (weak point): pulled 405 x 1, 415 x 1, 435 x fail
T-bar rows x 3 sets
Weighted abs
18 June 2012
OH press – 185 x 4, 205 x 3, 215 lbs. x 1
Paused bench press (5-second hold at chest) up to 265 lbs. x 1
Barbell curls 5 sets (up to a heavy weight x 5), then thick-bar curls x 3 sets
Pullups / chin-ups 5x5
Don’t know what kind of thick bar this is, but I can’t wrap my hands around it fully and it weighs 85 lbs. Quite a little beast.
Tricep extensions lying on bench with dumbbells – like skullcrushers with a neutral grip – 3 sets
20 June 2012
High-rep squat training with safety squat bar: did parallel box squats with SSB, alternating with a training partner (no rest between sets except to wait until the other guy is finished). Light weight, but it absolutely killed my legs and abdominals. Weights and reps below:
175x12-195x12-215x10-235x10-255x8-265x6-275x2
Then leg press: 3 plates x 20, 4 plates x 20, 5 plates x 2 sets x 12
Then some single-leg extensions and curls (3 sets x 7-8 reps)
Had trouble walking for a few days.
21 June 2012
Bench press – worked up to 315 lbs. x 2, 325 lbs. x 2
Close-grip BP 255 lbs. x 3 sets x 3, then 275 lbs. x 2, 295 lbs. x 1
Back work – pull-ups, rows, etc., fairly high reps except on pull-ups
Arms – barbell and thick bar bicep curls (a bunch of sets, probably 8-9 in total), tricep extension with dumbbells for sets of 8
24 June 2012
Deadlift from sticking point – 425 lbs. x 1, 435 lbs. x 1 (PR)
Shrugs 405 lbs. x 2 sets x 8, 425 lbs. x 1 set x 5
T-bar rows 3 sets x 10
Good mornings, light, 2 sets x 10
Weighted abs 2 sets x 8
Single-leg curls 1 set x 8

Monday, June 11, 2012

Deadlift Training With a Twist

11 June 2012

Tried deadlifts from mid-shin today for the first time and will definitely use this as my main deadlift movement going forward.

Deadlift from mid-shin:

135 lbs. x 10, 225 lbs. x 5, 315 lbs. x 2
365 lbs. x 1
405 lbs. x 1 (easy - felt almost like a pull above the knee)
435 lbs. x fail. The bar was stapled to the pins, no matter how I tried. Seeing as I can lift this weight anytime, this tells me I've found a weak point.

Wanted to do some more but I let some tools work in and they just wouldn't leave for about an hour.

Smith machine shrugs 3 sets x 10 reps warmup, then 4 plates + 10 lbs. x 8, 4 plates + 25 lbs. x 7

Glute-ham raise 1 set x 8

Short workout, will try to hit more below-the-knee pulls next time.

Saturday, June 9, 2012

Bench Press Training

9 June 2012

Low on energy today, plus I'm plagued by weird sinus issues. I've felt tired and crappy for several days now and haven't hit the gym since Tuesday.

Bench press, regular - 300 lbs. x 4, x 3 (not too bad all things considered)

Bench press, close grip - 245 lbs. x 4, 235 lbs. x 5

Bent-over rows 5 sets x 10 reps w. barbell

Ultra-wide-grip standing BTN press 3 sets, light, low reps

Pullups 3 sets x 5

Dips, BW x 12, weighted x 3 sets x 5

Face pulls x 3 sets

Barbell bicep curls + tricep pushdowns 6 sets x 8 (curls) and 5 (pushdowns)

Blah.

Wednesday, June 6, 2012

Training - Squat and Press

4 June 2012

Back squat:

Warmup x a few sets
315 lbs. x 5
365 lbs. x 5
415 lbs. x 5
435 lbs. x 5 (with belt)
455 lbs. x 4

Leg press 3 sets x 20 (progressively heavier), 1 set x 12

One-leg extension x 4 sets

One-leg curl x 4 sets

Abductor and adductor machines - 1 set x 20 each


5 June 2012

Seated behind-the-neck press:

135 lbs. x 5
155 lbs. x 5
175 lbs. x 5
185 lbs. x 5
195 lbs. x 3
200 lbs. x 3

Pullups 6 sets x 5

Close-grip bench press with medium chains: 3 sets of 5, then 245 x 3, 265 x 1

T-bar rows 3 sets x 10

Saturday, June 2, 2012

Recent Training

28 May 2012
Back squat:
Warmup x a few sets and reps
315 lbs. x 5
365 lbs. x 3
405 lbs. x 5
415 lbs. x 5
425 lbs. x 5 (added belt)
435 lbs. x 5
Glute-ham raise 4 sets x 6-8 reps
Leg press 3 sets x 20 reps


29 May 2012
Seated behind-the-neck press – worked up to 185 lbs. x 2
Seated military front press – hit 185 lbs. x 3, then 205 lbs. x 1
Pullups 6 sets x 5
T-bar rows 3 sets x 8-10 reps
Long-pause bench press (5 seconds at chest) – worked up to 275 lbs. x 1


31 May 2012
Deadlift:
135 lbs. x 10
225 lbs. x 5
315 lbs. x 2
365 lbs. x 2
405 lbs. x 1
455 lbs. x 1 (matched previous PR after three weeks of no deadlifting... might be on to something here)
Good-mornings, 3 sets x 6-8 (bent knees slightly and went as deep as possible, light weight)
Weighted situps, heavy, 4-5 sets
Smith machine shrugs 4 sets x 8-10
Low pulley rows, 6 sets x 6-10 reps (went really heavy on these on last 3 sets, felt good)
 
 
2 June 2012
 
Bench press:
 
Regular - worked up to 290 lbs. x 2 sets x 5
 
Close-grip - 245 lbs. x 5, 255 lbs. x 4
 
DB flyes 40 lbs. x AMAP
 
Pulldowns 5 sets
 
Smith machine bent-over rows 4 sets
 
Dips 1 set unweighted, 2 sets weighted
 
DB preacher curls + DB skullcrushers 3 sets