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Wednesday, October 30, 2013

Volume Bench Press

29 October 2013


Paused bench press 280 lbs. x 6, x 5, x 7 - missed on the second set, but third one went well. Nice long pauses too.

Seated cable row 1s x 10, 2s x 8, 1s x 6

Seated BTN press 135x6, 155x6, 175x5, 190x5 - these felt pretty good

Neutral-grip pullups 3s x 5

DB hammer curls 3s x 8

Tricep pushdowns 2s x 10, light

Preacher curl machine 3 sets

Sunday, October 27, 2013

Legs - Volume Day

27 October 2013


Paused squat 335 lbs. x 3s x 5 - these felt very heavy for some reason

Bottom-position squat starts 225 lbs. x 2s x 5 - a cruel and unusual exercise for the hips

Regular squat 405x5, 415x5

Hack squat 3s x 10

Weighted Roman chair situp 3s x 12

Leg extension 3s x 10

Weighted back raise 3s x 10

Bench Press - Heavy

26 October 2013


Bench press 305 lbs. x 3s x 6 - pretty smooth, last set gave me some trouble.

Bench press w. SlingShot 325 lbs. x 8 - nice

Chest-supported rows 2s x 10, 1s x 8

Hammer curls 3s x 10

Seated incline bench DB curls 3s x 12

Tricep pushdowns 1s x 12 - very light, tricep tendon feels better but I don't want to push it.

Friday, October 25, 2013

Deadlift - Heavy

24 October 2013


Warmed up with a combo of leg curl, adductor and abductor machine, around 12 reps each without rest.

Deadlift 135x10, 225x8, 315x4, 385x2, 415x2, 445x3 - rep PR

On the sets of two, the first one was sumo. On the other sets I tried to mostly do sumo. I think I'm getting the hang of sumo pulling... sort of.

Snatch-grip DL 365x3

Roman chair situps, weighted 3s x 12

Back raise, weighted 3s x 10

Leg curl 2s x 12

Leg extension 2s x 10

Bench Press Volume Day

22 October 2013


Paused bench press 280 lbs. x 3s x 6

Seated cable row 1s x 10, 2s x 8, 1s x 6 (increasing weight)

Seated BTN press - did this in the Smith machine because both racks were busy, 1x10, 1x8, 1x6 - going up in weight

Hammer curl 3s x 10

Seated incline bench curl 3s x as many as possible

Tricep pushdowns 3s x 10

Right tricep tendon hurts again, and it's pretty bad.

Monday, October 21, 2013

Quick Leg Volume Day

20 October 2013


Not much time to train today, so I just did the squats and left.

Paused squat 335 lbs. x 3s x 5

Regular squat 405x5, 425x5

Weighted Roman chair situps 1s x 12

Leg extensions 1s x 20

Bench Press - Intensity Day

19 October 2013


Bench press 300 lbs. x 3s x 6 - easy start to a new cycle

Bench press w. SlingShot 320 lbs. x 8 - was pretty surprised by this

Chest-supported rows 3s x 10

Seated BTN press 135x10, 155x8, 175x6

Hammer curls 3s x 10

EZ bar combo curls (against the wall, then cheating) 3s x 10

Tricep pushdowns 3s x 12

Squat - Intensity Day

18 October 2013


Paused squat 315x3, 355x3, 385x3

Regular squat 405x3, 455x3 (belt+wraps), 495x3 (b+w)

Roman chair situps 3s x 12

Weighted back raise 3s x 10

Wednesday, October 16, 2013

Pressing - Volume Day

15 October 2013


Bench press 280 lbs. x 3s x 6, all paused - this was hard, but a different kind of hard. Pauses of one second.

Seated cable row 3s x 8, 1s x 6

Ring pullups 3s x 5

Seated BTN press 155x6, 185x5, 135x8 - the 185 felt really hard, so I didn't try to up the weight

Pec deck 2s x 12

Hammer high row machine 2s x 10

EZ bar combo curls (AMAP against wall, then cheat curl for 4-5 reps) 3s x 10

Seated DB incline curl 3s x 8

Tricep pushdowns 3s x 10-12 - upped the weight a bit

Tuesday, October 15, 2013

Legs - Volume

14 October 2013


My legs felt like I ran a marathon over the weekend (I didn't), so everything today was slow and torturous. Bad eating and too much booze and not enough sleep = I'm too old to do that and expect to recover.

Paused squat 330 lbs. 4s x 5

Regular squat 395x5, 415x5 - legs almost gave out on the last one. Usually my weak point is the lower back.

Hack squats 3s x 10

Roman chair situps 3s x 12

Leg extensions 3s x 10

Thursday, October 10, 2013

Bench Press - 1RM Day (And PR)

10 October 2013


Warmed up something like: 135x5 - 185x3 - 245x1 - 275x1 - 295x1

Then 325x1, 345x1, 365x1 - felt smooth, so I tried 385x1 and got it. New PR by 15 pounds.

Bench press with SlingShot 405 lbs. x 1 - this is where I should be with no SlingShot, but whatever.

Seated pulley rows 3s x 8

Standing BTN military press 135x10, 155 x 2s x 8

EZ bar curl 3s x 6

Tricep pushdown 3s x 12

Pec deck machine 3s x 12

BW today 213.8 lbs.

Deadlift - Heavy Day

9 October 2013


Deadlift: 135x8 - 225x6 - 315x4 - 365x2 - 405x2 - 445 x 2

This would be a rep PR, so I guess that counts for something.

Snatch-grip DL 365 lbs. x 2s x 3

Glute-ham raise x8, x8, x6

Roman chair situp 3s x 12

Weighted back raise 2s x 10

Leg curl 2s x 10

Monday, October 7, 2013

Bench Press Volume Day

7 October 2013


Did not recover from Saturday's pressing, so today I only did the bare minimum and some arm work.

Bench press 295 lbs. x 3s x 6 - paused first and last rep of each set. This felt heavy because I was tired, but got them all.

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

Hammer curl 2s x 10

Tricep pushdowns 3s x 12

EZ bar curls against wall 3s x 5

Sunday, October 6, 2013

Leg Day - Volume

6 October 2013


Paused squat 330 lbs. x 4s x 5

Regular squat 405x5, 425x5 - no belt or wraps

Hack squat 3s x 10

Roman chair situps 3s x 12

Leg extension 3s x 10

Saturday, October 5, 2013

Bench Press - Heavy

5 October 2013


Bench press 285 x 2 (paused), 320 x 2, 350 x 2 - last set nice and explosive.

Bench press w. SlingShot 370 lbs. x 2, 390 lbs. x 1.5 - had a spotter bail me out on the second rep, but this was still a massive lift. Very happy about it.

Chest-supported row 3s x 8

DB shoulder press 60s x 10, 70s x 8

Hammer curls 3s x 10-12

Tricep pushdowns x20, x15, x12

Legs - Intensity Day

3 October 2013


Paused squat 325x3, 365x3, 385x3

Regular squat 415 x 3, 475 x 3 (belt and wraps) - took the intensity down a notch, will ramp back up.

Used a weird bendy bar for squats, it whipped around with a mere 415 on and actually bent on the 475 set, so groove was a bit off.

Speed deads 8 singles with 300 lbs. on the minute (5 sumo, 3 regular) - these were actually fast.

Weighted back raise (hips supported) 3s x 8-10

Roman chair situps 3s x 12

Leg curls 3s x 10-12

Wednesday, October 2, 2013

Bench Press Volume Day

1 October 2013


Bench press 285 lbs. x 10, x 9, x 6

Finally nailed the tenth rep and had an awesome second set too, but on the third one the bottom fell out. Still, this is a major rep PR.

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

Standing BTN military press 135x5, 155x5 - arms and shoulders too gassed for any serious pressing. Will do more on the heavy day.

Pulldowns 2s x 10, 1s x 8

DB hammer curls 3s x 10

Tricep pushdowns 4s x 15 - still light, but right elbow is getting better.

Seated DB incline curls 3s x 8

Rear delt raises 3s x 12-15