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Monday, September 30, 2013

Legs - Volume Day

30 September 2013


Paused squat 325 lbs. 5x5

Regular squat 405 lbs. 2s x 5 - all un-belted

Hack squat 3s x 10

Roman chair situps 3s x 10-12

Leg extension 3s x 10

Bench Press - Heavy

27 September 2013


Bench press 285x3, 315x2, 345x2 - second rep was a bit slow.

Bench press w. SlingShot 365 lbs. x 2s x 2 - these somehow felt heavier than usual.

Ring pullups 3s x 5

Seated BTN press 135x8, 185 x 2s x 5 - nice and snappy.

Hammer curl 3s x 10

Tricep pushdown 3s x 15, 2s x 12 - right elbow tendon felt good, so I did a lot of light reps

Seated incline curl 3s x 10

Preacher curl machine 3s x as many as possible

Bent-over raise 3s x 12-15

Thursday, September 26, 2013

Deadlift - Heavy

25 September 2013


Deadlift: 135x8 - 225x5 - 315x4 - 365x3 - 405x2 - 440 x 3

440x3 is a PR (if one counts repetition PRs). Also pulled the first 405 sumo, which is definitely a personal best.

Snatch-grip DL 375x2, tried another set but back felt too beat up. This has not been a high-energy couple of weeks.

Bent-over row 135x8, 225 x 2s x 5 - haven't done these in ages.

Roman chair situps 3s x 12

Leg curl 2s x 10

Reverse-grip curl 2s x 12

Wednesday, September 25, 2013

Bench Press Volume Day

24 September 2013


Did not feel very energetic, so just put in the necessary work and went home.

Right elbow / tricep feels a little better, managed some medium-light pushdowns with a normal grip.

Bench press 285 lbs. x 9, x 8, x 8 - wanted to hit 10 on the first set, but no go.

Seated pulley row 3s x 8

Standing military BTN press 135 lbs. x 3s x 8 - kept it light and fast.

Pulldowns 2s x 10

DB hammer curl 2s x 10

Tricep pushdowns 4s x 12-15

Incline bench DB curl 3s x 8-10

Preacher curl machine 2s x as many as possible

Sunday, September 22, 2013

Squat Volume Day

22 September 2013


Paused squat 325 lbs. x 4s x 5 - the reps felt off and not very solid, so I only did 4 sets.

Regular squat 435 lbs. x 5 - no belt, no wraps

Roman chair situps 3s x 12

Back raise on GHR machine, weighted 3s x 10

Leg extension 3s x 10

Saturday, September 21, 2013

Bench Press Intensity Day

21 September 2013


Bench press 285x2, 315x3, 340x2

Felt good and fast, elbow is not healed yet but it's not messing up my bench press anymore.

Bench press with Sling Shot 355x3, 365x3 - strong

Seated BTN press 135x5, 185 x 3s x 5

Neutral-grip pullups 5x5

Direct tricep work is still painful and out of the question. Did a light set of 10 on the tricep pushdown machine and it hurt. But reverse-grip pushdowns are still OK.

EZ bar curl against wall 1s x 8, 3s x 5

Reverse grip pushdown 3s x 10-12

Preacher curl machine 3s x 12

Bodyweight today - 209.7 lbs. Not bad, 205-215 is my best range.

Squat - Intensity Day

18 September 2013


Paused squat 315x3, 350x3, 380x3

Regular squat (belt and wraps) 405x3, 500x3 - much better than last week. I'll probably lower the weight a bit and cycle back up to 510 or so in a few weeks.

Speed deadlift 300 lbs. for 8 singles on the minute - mostly sumo-style, pretty good speed.

Weighted back raise 3s x 10

Did these on the glute-ham machine, with my hips on the pad (like the version popularized by California Strength). Much better lower back activation and zero hamstring and glute targeting. This will be my preferred version for now.

Roman chair situps 3s x 10

Leg extension 3s x 10

Leg curl 3s x 10

Tuesday, September 17, 2013

Bench Press Volume Day

16 September 2013


Bench press 285 lbs. 3s x 8 - finally got it, last rep was a bit of a grinder but overall good

Seated BTN press 185 lbs. 3s x 5

Seated pulley row 3s x 8-10

Lat pulldown 3s x 10

EZ bar curl 3s x 8

Tricep pushdown 3s x 10 - right elbow felt okay, so I did three light sets

Preacher curl machine 3s x 10

Monday, September 16, 2013

Legs - Volume Day

15 September 2013


Short on time today, did the squats and left.

Paused squat 325 lbs. x 5 x 5

Regular squat 405 x 5, 425 x 5

Machine ab crunch 2s x 10

Hack squat 3s x 10

Bench Press - Heavy

14 September 2013


Bench press 295x3, then 335 x 2, x 3, x 3

Right tricep tendon (elbow attachment) is seriously inflamed, so bench pressing did not go well today. I didn't do any SlingShot presses in order to not aggravate it further. Will have to give the right elbow some TLC over the next week.

Seated BTN press 185 lbs. x 3s x 5

Seated pulley rows 3s x 8-10

Ring pullups 3s x 5

Hammer curls 3s x 10

Reverse grip pushdowns 2s x 12 - this is the only tricep exercise that doesn't hurt, so I'll keep doing it until the elbow is better.

Concentration curl 3s x 6-8

Friday, September 13, 2013

Deadlift - Intensity Day

12 September 2013


Deadlift:

135x10
225x8
315x4
385x2
405x2
440x2 - third rep didn't come up, but this is still a PR.

Snatch-grip DLs 370 x 3, x 2

Speed squat 245 lbs. 8s x 2 on the minute, could have been faster

Glute-ham raise x 8, 2s x 6

Machine ab crunch 3s x 10

Chest-supported high row 3s x 15

Weighted back raises 3s x 10

Reverse curl 3s x 10

Wednesday, September 11, 2013

Combined Volume Day

10 September 2013


Due to time constraints I decided to combine the squat and bench volume days into one day, so I can recover for the two intensity days later in the week.

Paused squat 325 lbs. x 5 x 5

Regular squat 385x5, 435x5 - belt on second set

Bench press 285 lbs. x 8, x 6, x 6 - not as bad as I expected. Should get eights for three sets next week.

Machine ab crunches 3s x 10

EZ bar curls 2s x 8

At this point I just went home.

Bench Press - Heavy Day

6 September 2013


Bench press 295x3, then 330 lbs. 3x3

Bench press with SlingShot 355 lbs. x 3

Ring pullups 2s x 5

Hammer curls 3s x 10

DB tricep extensions 3s x 10

Thursday, September 5, 2013

Squat - Intensity Day

4 September 2013


Paused squat 315x3, 355x3, 380x3

Regular squat 405 x 3 (wraps only), 500 x 2 (belt and wraps) - did a third rep with 500, but it was ridiculously high.

Speed deadlift 305 lbs. x 8 singles on the minute - not terribly fast

Glute-ham raise 3s x 6

After this I was more or less ready to go home, but I hung around to spot a buddy who was benching.

Roman chair situps 2s x 10

Ab crunch machine 1s x 10

Weighted incline situp 1s x 10

Pulldowns 1s x 10

Reverse curls 3s x 10

Tuesday, September 3, 2013

Bench Press Volume Day

2 September 2013


Third day in a row training, so today's session wasn't very strong.

Bench press 285 lbs. x 2s x 8, 1s x 6 - first two sets were pretty easy, then gassed quickly on the third. But I'm pretty sure I could have hit 10 reps on the first set.

Seated pulley rows 2s x 10, 1s x 8

Ring pullups 2s x 5

Hammer curls 3s x 10

Tricep pushdowns 3s x 12 - right elbow felt better today

Preacher curl machine 3s x 12

Monday, September 2, 2013

Legs - Volume Day

1 September 2013


Paused squat 325 lbs. x 4s x 5

Regular squat 405x5, 435x5 - had to belt up for the second set

Hack squat 3s x 10

Roman chair situps 3s x 10

Machine ab crunch 2s x 10

Adductor machine x 20, x 15

Too tired to do Romanian DLs today.

Bench Press - Heavy Day

31 August 2013


Bench press warmup to 295x3, then 325 lbs. x 3 x 3 - last set flew up

Bench press with SlingShot 345 lbs. x 2s x 3

Seated BTN press 135x10, 165 x 2s x 8

Ring pullups 5x5

Rope pushdowns 3s x 10, right tricep hurt at the elbow, so I switched to
Reverse-grip pushdowns 3s x 12 - these almost completely bypass the elbow, but nice pump

Hammer curls 3s x 10

Preacher curl machine 4s x 8