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Friday, August 30, 2013

Lower Body - Heavy Day

28 August 2013


Run 1.25 miles.

29 August 2013

Deadlift:

135 x 8, 5 of which sumo, 3 conventional
225 x 8, same as above
315 x 4, 2-2
385 x 2, 1-1
435 x 3, felt cocky and went for a 4th, couldn't budge the bar

Snatch-grip DL (straps) 365 lbs. x 2s x 3

This was nice, but I pulled something in my left glute and hobbled around in pain for the rest of the workout.

Bent-over row 225 x 2s x 5

Glute-ham raise 3s x 6

Weighted back extension 3s x 10

Machine ab crunch 3s x 12

Tuesday, August 27, 2013

Upper Body Volume Day

27 August 2013


Bench press 287.5 lbs. x 3s x 6 - first and last rep of each set paused. Used the heavy collars, hence the weird poundage.

Pullups 2s x 5, on rings 3s x 5

Standing BTN press 135x8, 155x6, 165x6

Hammer curl 3s x 10, upped the weight on these

EZ bar curl against wall 2s x 10, 2s x 5 (heavy)

Rope pushdowns 2s x 10

Lower Body Volume Day

26 August 2013


Paused squat 325 lbs. x 3s x 5 - legs felt weirdly tired today, like I hadn't taken 3 days off training them.

Regular squat 405 x 2s x 5 - didn't want to try going heavier

Romanian DLs 225x5, 245x3, 255x3

Hack squat 2s x 10

Machine ab crunch 4s x 10

Roman chair situp on GHR 2s x 10

Leg extensions 3s x 10 + partials

Saturday, August 24, 2013

Bench Press Intensity Day

24 August 2013


Bench press warmup to 285x2 (long pause), 315x5, 310 x 2s x 5

315x5 was a smokeshow, the next 2 sets were also strong.

Bench press with SlingShot 330 lbs. x 6, x 5

Seated row 3s x 10

Seated BTN press 135x10, 155x6, 185x5

DB tricep extensions 3s x 12

Hammer curl 1s x 12, 2s x 10

Preacher curl 2s x 6

Tricep pushdown 2s x 12

Friday, August 23, 2013

Legs - Heavy

22 August 2013


Paused squat 315 x 3, 345 x 3, 375x3 - these went very well

Regular squat 405x3, 455x3, 495x3 - all with belt and knee wraps.

Second rep of the 495 might have been high.

Speed deadlift 300 x 10 singles on the minute

Chest supported rows 2s x 8 (heavy), 1s x 10 (light)

Glute-ham raise 2s x 6

Machine ab crunch 3s x 10

Wednesday, August 21, 2013

Upper Body - Volume

20 August 2013


Bench press 275 lbs. x 3s x 10 - easier than I thought

Seated row 3s x 8

Seated BTN press 135 x 10, 155 x 8, 175 x 6

Ring pullups 3s x 5

DB tricep extension 3s x 12

Hammer curls 2s x 12, 1s x 10

EZ bar curl back against wall 3s x 8-10

Tricep pushdown 3s x 12

Tuesday, August 20, 2013

Legs - Volume

19 August 2013


Paused squat 315 lbs. x 5s x 5 - these felt strong, will be moving up to 325.

Regular squat 385x5, 435x5 - no belt, squatted pretty upright compared to how I normally squat and felt it in the quads and lower back.

Romanian DLs 225x5, 245x3, 265x3 - form was off on the 265x3, so no point in upping the weight, will just do 245x3x3 next time

Hack squats 3s x 10 - still with baby weights

Machine ab crunch 3s x 12

Roman chair situps 2s x 10 - did these on the glute-ham raise machine, felt kinda weird

Leg extension 3s x 10 plus partials

Friday, August 16, 2013

Bench Press - Heavy

16 August 2013

Tired today, did the bench pressing and went home. Might return to the gym tomorrow and do some GUNZ.

Bench press 305 lbs. x 3s x 5, nice and easy today, minimum grind

Bench press with SlingShot 325x5, 345x3 - at this point, these felt like the same weight and reps without the SS. Triceps were mega pumped.

Seated cable row 3s x 8

Ring pullups 3s x 5

Intensity - Pull

15 August 2013


Deadlift:

135x10, 5 sumo
225x6, 3 sumo
315x4, 2 sumo
385x2
435x2

Last time I did heavy deadlifts I crapped out at 430x1, so improvement, I guess, although reps on deadlift don't indicate much for me.

Snatch grip DL (straps) 335x3, 355x3 - love this exercise

Speed squat 235 lbs. x 8s x 2 on the minute, pretty fast this time

Weighted back raise 3s x 10

Glute-ham raise 2s x 6

Machine ab crunch 3s x 10

Wednesday, August 14, 2013

Upper Body Volume

13 August 2013


Bench press 275 lbs. x 3s x 8 - not too hard, could have gone for 10s on the first and second set

Standing BTN OH press 135x8, 155x6, 175x6

Seated pulley row 3s x 8

Neutral-grip pullup 3s x 5

Preacher curl machine 5s x 8-12

Tricep pushdown 3s x 12-15

Tuesday, August 13, 2013

Lower Body Volume

12 August 2013


Paused back squat 315 lbs. x 4s x 5

Regular squat 365x5, 435x5 - no belt

Romanian deadlift 225 lbs 3s x 5 - will start moving these up in weight and doing 3x3 instead

Hack squat machine 3s x 10

Leg extension 3s x 10 + partials

Standing band crunch 1s x 20

Ab machine 2s x 10

Saturday, August 10, 2013

Upper Body Intensity

10 August 2013


Bench press 305 lbs. x 2s x 5, 1s x 4 - wanted 3x5, but meh

Seated row 3s x 8

Seated BTN 135x5, 155x5, 175x5

Pulldowns 2s x 10, 1s x 10

DB skullcrushers 3s x 10

Hammer curls 3s x 10

Tricep pushdowns 3s x 12-15

Then did some max effort testing on the curl for kicks:

EZ bar curl against the wall: 85 x 2, 105 x 1, 125 x f
EZ bar strict curl: 85 x 2, 105 x 1, 125 x 1, 135 x 1, 155 x f
EZ bar cheat curl: 105 x 1, 125 x 1, 135 x 1, 155 x 1, 175 x f

Made huge jumps, probably could have squeezed out 5-10 pounds more on each type of curl with smarter weight increases (120/140/165), but whatever.

Squat Intensity

9 August 2013


Paused squat 315x3, 345x3, 370x3

Regular squat 405x3, 495x3 - both with belt and wraps, felt quite solid

Speed deadlift 300 lbs. x 10 singles on the minute, 7 sumo, 3 conventional.

First five were not 'speed' at all, then sort of got better but never really fast.

Ab machine 3s x 10

Leg extension 3s x 10

Volume Bench Press

6 August 2013


Bench press 275 lbs. x 3s x 5, paused

Seated pulley row 3s x 8

Seated BTN press 135 x 5, 155 x 5, 175 x 5

Pullups 3s x 5

DB skullcrushers 3s x 10-12

EZ bar 4s x 8

Tuesday, August 6, 2013

Volume Squat Day

5 August 2013


Paused back squat 315 lbs. x 3s x 5

Regular squat 385x5, 435x5 - this set was more grindy than it should have been

Romanian deadlifts 225 lbs. x 3s x 5

Hack squat, light 3s x 10

Leg extension 3s x 10 + 10 partial reps at end of each set

Standing band crunches 3s x 20

Saturday, August 3, 2013

Heavy Press - Again

3 August 2013


Was away for a week for work. Too much eating and not enough exercise, although the hotel I was staying at did have a small gym with a Smith machine. Did some upright squats with my feet way out in front and some bench presses with a pause. My knees were not happy. But overall I had a great time, probably the best work trip ever.

Bodyweight upon return - 211.4 lbs., pretty much no weight gained or lost.

Bench press 300 lbs. x 3 sets x 6 - first set was great, but the other two weren't bad either

Seated pulley row 4 sets x 6-8

Seated BTN press 135 x 5, then someone stole my bench so standing 155x5, 165x5

Pulldowns 2s x 10, 1s x 8, 1s x 6, progressively heavier each set

DB skullcrushers (parallel grip) 3s x 10

EZ bar curls against wall 3s x 8

Tricep pushdowns 3s x 10-12

DB curls, seated 2s x 10

Weighted incline board situps 3s x 10