Training - Light Squats

27 February 2013


Or maybe that should just read "squats", since light is all I'm going to do anyway. HA!

Paused back squat:

135x5 - 185x5 - 225x3 - 245x3 - 275x3 - 290x3

Leg extensions 1 set x 20

That was all for today, only had about 30 minutes to train.

Training - Bench Press

26 February 2013


Bench press 285 lbs. x 3 sets x 6, 1 set x 8 - time to bump up the weight a bit. Maybe 5, maybe 10 lbs.

Seated pulley rows with scap shrug 1 set x 8, 4 sets x 6

OH press 185x4, 155x5, 135x6

Pullups 3 sets x 5

Rope pushdowns 3 x 12

Concentration curls 4 x 6

Seated partial barbell curls / reverse curls (from thighs to under chin) 4 x 10

I have also decided to drop the weight waaaaaaaaay down on back squats and address some issues I seem to be having, principally with the left side piriformis. So it looks like paused squats with weights between 50-60% of 1RM for the time being, maybe a high-rep set of regular squats at the end.

I've noticed I have very  little power out of the hole when doing paused squats (a hard set of 5 with 265, which is around half my 1RM for non-paused squats) and think this is due to my hips being somewhat weak, which could in turn be causing a series of other issues. I've also started foam rolling the legs regularly and the pain makes my eyes water, so there's probably something going on there.

So... no heavy squats for a while :( I made some great progress over the past couple of years, it's kind of hard to back off now.

Training - Pulls

24 February 2013

Stiff-leg deadlift 135x5, 225x5, 315x5, 355x5 (this was hard)

Situps on incline board, 1 set unweighted, 2 sets weighted

Glute-ham raise 3 sets

Back hypers 3 sets x 10

HammerStrength shrugs 5 sets, progressively heavier, from 15-8 reps

Reverse curls 5x5

Training - Bench Press

23 February 2013


Bench press 285 lbs. x 5, x 6, x 6, x 7 - this felt sort of heavy, will stick with this weight for another week until I can get at least 8 on the last set.

Dips 1 x 10 unweighted, +10lbs. x 10, +25 lbs. x 10

Seated chest-supported rows - 6 or 7 sets of these done with the bench presses and dips, moderate weight, reps between 15 and 8

Wide grip behind-the-neck standing press with pause - 115 lbs. x 3 x 5 reps

Barbell curls 3 x 10

Training - Legs

21 February 2013


Warmup leg ext. 2 x 10, adductor machine 1 x 10

Paused squat 135x5 - 185x5 - 225x5 - 245x5 - 265x5

High-bar close-stance squat 315x5, 365x10

Leg press 5p x 10, 6p x 10, 7p x 10

Weighted incline ab board situps 2 sets, unweighted 1 set

Leg extension, heavy 3 sets x 12

Abductor and adductor machines x 1 AMAP set

Training - Bench Press

20 February 2013


Training has been sporadic. Hopefully that'll change this week.

Bench press 275 lbs. x 3 sets x 6, 1 set x 10 (rep PR at this weight)

Seated low pulley row 4 sets

Standing OH front military press 185x4 - 155x5 - 135x8

Chinups 3 x 5

Situps on incline ab board 3 sets (alternated weighted and unweighted)

Tricep pushdowns 3 sets

EZ bar curls 3 sets

DB seated incline bench curls 3 sets

Training - Deadlift

15 February 2013


Deadlift from mid-shin:

135x10 - 225x5 - 315x2 - 365x1 - 415x1 - 445x1 - 465x1 (PR) - 475x1 (PR)

Shrugs 465 lbs. x 8, x 6, x 6

Back raise 3 sets

Incline ab board situps 3 sets

Glute-ham raise 2 sets

Training - Bench Press

12 February 2013


Went in today feeling like death. A low-energy workout, plus I'm still very sore from squatting on Monday.

Bench press 275 lbs. x 3 sets x 6, 1 set x 8 - not bad, but I hoped to get 10 on the last one

Smith machine bent-over rows 4 sets

Chest-supported HammerStrength rows 2 sets

Standing front military press 185 x 3 - 155 x 5 - 135 x 7 (pathetic)

Chinups 2 xets x 5, pullups 1 x 5

Seated incline bench DB curls 4 sets

Rope pushdowns 3 sets

Post-Vacation Training - Legs

11 February 2013


Got back from vacation yesterday, back to the grind today.

Paused squats 135x5 - 185x5 - 225x5 - 235x5 - 255x5, then regular squats 345 lbs. x 10

Leg press 5p x 10, 6p x 10, 7p x 10, 8p x 8

Weighted abs 5 sets

Leg extension 3 sets x 10, heavy

Abductor and adductor machine, 1 set x 20 each