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