22 June 2014
Quick workout just to get some work in.
Incline bench 135x5, 185x5, 215x5, 235x3, 185x10
Pulldowns 1s x 10, 2s x 8, 1s x 6
Close-grip bottom-up bench (from pins) 185x5, 235x5, 255x5, 275x3, x2, 255x2
Should have set the pins higher. This was meant to be a triceps exercise.
Smith machine bent-over rows 3s x 8, 1s x 6
EZ bar curls 4s x 5
Tricep press machine 3s x 8-10
Preacher curl machine 4s x AMAP
Monday, June 23, 2014
Sunday, June 22, 2014
Squatting It Up
21 June 2014
Squat 135x6, 225x3, 275x3, 315x3, 365x3, 405x3 (belt), 445x3 (belt+wraps), 485x3 (b+w)
Decent speed, maybe should have gone 5 plates on that last set, but chickened out because lower back felt fried from Thursday.
Smith machine front squat 4s x 5, increasing weight each set - still paltry, but getting stronger
Leg extension 3s x 10
Seated leg curl 3s x 10
Weighted ab board situps 3s x 8
Squat 135x6, 225x3, 275x3, 315x3, 365x3, 405x3 (belt), 445x3 (belt+wraps), 485x3 (b+w)
Decent speed, maybe should have gone 5 plates on that last set, but chickened out because lower back felt fried from Thursday.
Smith machine front squat 4s x 5, increasing weight each set - still paltry, but getting stronger
Leg extension 3s x 10
Seated leg curl 3s x 10
Weighted ab board situps 3s x 8
Thursday, June 19, 2014
More Pulling
19 June 2014
Did rack pulls from mid-shin today, will do heavy squats on Saturday. Program is all messed up, plus I found out that I'm traveling for work for 2 weeks starting Tuesday. So I'll just bust my ass and overtrain a bit because I'll have ample time to recover.
Deadlift from mid-shin 135x6, 225x3, 315x2, 385x1, 415x1, 440x1, 465x1, 485x1, 505x1
A surprising 30-lb. PR in the mid-shin pull, which also happens to be my weakest rack pull position. Last time I did this program I maxed out at 475 and hit a 510 deadlift off the floor, so big plans here.
Smith machine bent-over row 4s x 5, increasing weight every set
Smith machine front squat 4s x 5 - still very light, trying to find the right way to do these. Good quad pump again.
Pulldowns x10, x8, x6, pyramiding up in weight
Weighted ab board situps 3s x 8
Hanging leg raise 3s x 8
Paused shrugs 2 sets
Did rack pulls from mid-shin today, will do heavy squats on Saturday. Program is all messed up, plus I found out that I'm traveling for work for 2 weeks starting Tuesday. So I'll just bust my ass and overtrain a bit because I'll have ample time to recover.
Deadlift from mid-shin 135x6, 225x3, 315x2, 385x1, 415x1, 440x1, 465x1, 485x1, 505x1
A surprising 30-lb. PR in the mid-shin pull, which also happens to be my weakest rack pull position. Last time I did this program I maxed out at 475 and hit a 510 deadlift off the floor, so big plans here.
Smith machine bent-over row 4s x 5, increasing weight every set
Smith machine front squat 4s x 5 - still very light, trying to find the right way to do these. Good quad pump again.
Pulldowns x10, x8, x6, pyramiding up in weight
Weighted ab board situps 3s x 8
Hanging leg raise 3s x 8
Paused shrugs 2 sets
Wednesday, June 18, 2014
Singles
17 June 2014
Bench press warmup, then 320x1, 335x1, 355x1, 385x1
Tied PR, but not great. This run of the usual program didn't really work that well.
Bench press with SlingShot 405x1, 315x5
Meh.
Smith machine bent-over rows 4s x 5, increasing weight each set
Tricep machine press 3s x 10
Seated DB curl 3s x 8
Bench press warmup, then 320x1, 335x1, 355x1, 385x1
Tied PR, but not great. This run of the usual program didn't really work that well.
Bench press with SlingShot 405x1, 315x5
Meh.
Smith machine bent-over rows 4s x 5, increasing weight each set
Tricep machine press 3s x 10
Seated DB curl 3s x 8
Monday, June 16, 2014
Legs
15 June 2014
Speed squat 280 lbs. 2s x 5, 350 lbs. 2s x 5, hi-bar 315 lbs. x 5
Not bad.
Smith machine front squat 4s x 5
Did these instead of hack squats. Quads were pleasantly pumped.
Weighted ab board situp 3s x 8
Hanging leg raise 3s x 8
Leg extensions 3s x 10
Leg curl 2s x 10
DB side bends 3s x 8
Speed squat 280 lbs. 2s x 5, 350 lbs. 2s x 5, hi-bar 315 lbs. x 5
Not bad.
Smith machine front squat 4s x 5
Did these instead of hack squats. Quads were pleasantly pumped.
Weighted ab board situp 3s x 8
Hanging leg raise 3s x 8
Leg extensions 3s x 10
Leg curl 2s x 10
DB side bends 3s x 8
Saturday, June 14, 2014
Upper Body Pump
14 June 2014
Bench press medium grip 285 lbs. 2s x 5, normal grip 1s x 5
Smith machine bent-over row 2s x 10, 2s x 8, 1s x 6, increasing weight each time
Incline press 145x5, 195x5, 215x5, 225x5, 235x5
Pulldowns 2s x 10, 2s x 5, increasing weight each set
Smith machine seated BTN press 1s x 8, 2s x 5, 1s x 3, again pyramiding up
Tricep machine press 3s x 8-10
Seated hammer curl 3s x 8
EZ bar curl 3s x 10-12
Bench press medium grip 285 lbs. 2s x 5, normal grip 1s x 5
Smith machine bent-over row 2s x 10, 2s x 8, 1s x 6, increasing weight each time
Incline press 145x5, 195x5, 215x5, 225x5, 235x5
Pulldowns 2s x 10, 2s x 5, increasing weight each set
Smith machine seated BTN press 1s x 8, 2s x 5, 1s x 3, again pyramiding up
Tricep machine press 3s x 8-10
Seated hammer curl 3s x 8
EZ bar curl 3s x 10-12
Thursday, June 12, 2014
Squat Again
11 June 2014
Squat 135x5, 225x3, 275x3, 315x3, 365x2, 405x2, 425x1, 445x1
Legs were completely shot, 425x1 felt heavier than 480x3 five days ago.
Stiff-legged deadlifts 325 lbs. x 5
Hanging leg raise 3s x 6-8
Hack squat 1s x 10, 1s x 8, 2s x 5-6
Barely made it through the workout.
Squat 135x5, 225x3, 275x3, 315x3, 365x2, 405x2, 425x1, 445x1
Legs were completely shot, 425x1 felt heavier than 480x3 five days ago.
Stiff-legged deadlifts 325 lbs. x 5
Hanging leg raise 3s x 6-8
Hack squat 1s x 10, 1s x 8, 2s x 5-6
Barely made it through the workout.
Tuesday, June 10, 2014
Four Days In a Row
10 June 2014
Tired as shit today, but it went well, all things considered.
Bench press 320x1, 345x2, 360x2
Was surprised to hit this after the poor performance last week (340 for ugly 3). 360 lbs. for 2 might be a PR.
Bench press with SlingShot 385 lbs. x 2 - not bad
Smith machine bent over row 3s x 8
Pulldowns 2s x 10, 1s x 8, 1s x 5
Tricep press machine 3s x 10
EZ bar curl 4s x 5
DB concentration curl 3s x 6
Tired as shit today, but it went well, all things considered.
Bench press 320x1, 345x2, 360x2
Was surprised to hit this after the poor performance last week (340 for ugly 3). 360 lbs. for 2 might be a PR.
Bench press with SlingShot 385 lbs. x 2 - not bad
Smith machine bent over row 3s x 8
Pulldowns 2s x 10, 1s x 8, 1s x 5
Tricep press machine 3s x 10
EZ bar curl 4s x 5
DB concentration curl 3s x 6
Monday, June 9, 2014
Quick Leg Workout
9 June 2014
Not a lot of time to train this week, as I'll be out of town Friday to Sunday. So I'll have to do heavy press tomorrow and heavy squat/pull on Thursday. So I didn't do much today, just hit the speed squats and some heavy ab work.
Speed squat 285 lbs. 2s x 5, 350 lbs. 2s x 5, hi-bar 325 lbs. x 3
Definitely felt the lack of rest from the heavy squats on Saturday. My quads were especially tired. The 350 moved quickly, but not as quickly as I'd like it to. The high-bar squats were a no-go.
Weighted incline board situps 2s x 8, 1s x 8
Hanging leg raises 3s x 8
DB side bends 3s x 8
Leg extensions 2s x 10
Not a lot of time to train this week, as I'll be out of town Friday to Sunday. So I'll have to do heavy press tomorrow and heavy squat/pull on Thursday. So I didn't do much today, just hit the speed squats and some heavy ab work.
Speed squat 285 lbs. 2s x 5, 350 lbs. 2s x 5, hi-bar 325 lbs. x 3
Definitely felt the lack of rest from the heavy squats on Saturday. My quads were especially tired. The 350 moved quickly, but not as quickly as I'd like it to. The high-bar squats were a no-go.
Weighted incline board situps 2s x 8, 1s x 8
Hanging leg raises 3s x 8
DB side bends 3s x 8
Leg extensions 2s x 10
Sunday, June 8, 2014
Bench Lite
8 June 2014
Bench press 285 lbs. 3s x 5
Smith machine bent-over rows 2s x 10, 3s x 8
Incline press 185x5, 225x2sx5
Smith machine paused shrugs 3s x 8-10
Seated hammer curls 3s x 8
Tricep press machine 3s x 10-12
EZ bar curls 3s x 10
Rope pushdowns 3s x 10-12
Bench press 285 lbs. 3s x 5
Smith machine bent-over rows 2s x 10, 3s x 8
Incline press 185x5, 225x2sx5
Smith machine paused shrugs 3s x 8-10
Seated hammer curls 3s x 8
Tricep press machine 3s x 10-12
EZ bar curls 3s x 10
Rope pushdowns 3s x 10-12
Saturday, June 7, 2014
First Week of Combined Squat/Pull Program
7 June 2014
Back squat 135x5, 225x3, 275x3, 315x3, 365x3, 405 (belt) x3, 435 (belt+wraps) x3, 480 (b+w) x3, 405 (b) x4
Below-knee rack pull up to 465 lbs. x 1. This isn't far from my best effort on this exercise.
Haven't done these in ages. Found some surprising weak spots that I'll need to address going forward.
Some shruggery in between sets. Didn't have time for more, planned to also do heavy abs and back raises.
This will pretty much be the template for the first 12 weeks of bastardized Gillingham:
Week 1 - squat heavy triple, below the knee pull to max
Week 2 - squat to medium single, stiff-legged DLs for 5
Week 3 - squat heavy triple, mid-shin pull to max
Week 4 - squat to medium single, stiff-legged DLs for 5
Week 5 - squat heavy triple, deficit deadlift to max
Week 6 - squat to medium single, stiff-legged DLs for 5
Then repeat the above for 6 more weeks, trying to beat the previous weight. Then 24 weeks of alternating heavy squats and heavy pulls from floor. Goal is a 525-550 deadlift at the end of week 36.
Back squat 135x5, 225x3, 275x3, 315x3, 365x3, 405 (belt) x3, 435 (belt+wraps) x3, 480 (b+w) x3, 405 (b) x4
Below-knee rack pull up to 465 lbs. x 1. This isn't far from my best effort on this exercise.
Haven't done these in ages. Found some surprising weak spots that I'll need to address going forward.
Some shruggery in between sets. Didn't have time for more, planned to also do heavy abs and back raises.
This will pretty much be the template for the first 12 weeks of bastardized Gillingham:
Week 1 - squat heavy triple, below the knee pull to max
Week 2 - squat to medium single, stiff-legged DLs for 5
Week 3 - squat heavy triple, mid-shin pull to max
Week 4 - squat to medium single, stiff-legged DLs for 5
Week 5 - squat heavy triple, deficit deadlift to max
Week 6 - squat to medium single, stiff-legged DLs for 5
Then repeat the above for 6 more weeks, trying to beat the previous weight. Then 24 weeks of alternating heavy squats and heavy pulls from floor. Goal is a 525-550 deadlift at the end of week 36.
Thursday, June 5, 2014
Switchup
5 June 2014
I decided to alter my training template so I can squat/pull heavy on Saturdays, as that's usually my best training day. Also doing heavy squats two days before heavy bench presses sometimes messes with the pressing, while the opposite is not the case. So in order to effect this switch I pressed two times in a row, Tuesday and Thursday (today). Needless to say, it sucked.
Bench press 340 lbs. x fail, x 3
The fail took me by surprise. I'd already pushed the bar through the sticking point and literally could not lift it the last few inches. The guy who was spotting me helped me rack it and walked away in disgust. Dumb meathead, check your ego at the door and use a weight you can actually lift. Or something along those lines.
I took a 5-minute break, tried again. Blasted the first rep, almost completely lost the second, nailed the third. Looked around triumphantly for the first spotter guy. He was already gone.
Bench press with SlingShot 365 lbs. x 3
This felt terrible. First one was paused, other two touch'n'go.
Pulldowns 2s x 10, 1s x 8, 1s x 5, 1s x 4
Triceps press machine 4s x 10, 1s x 8
DB concentration curl 3s x 6
That was it.
I decided to alter my training template so I can squat/pull heavy on Saturdays, as that's usually my best training day. Also doing heavy squats two days before heavy bench presses sometimes messes with the pressing, while the opposite is not the case. So in order to effect this switch I pressed two times in a row, Tuesday and Thursday (today). Needless to say, it sucked.
Bench press 340 lbs. x fail, x 3
The fail took me by surprise. I'd already pushed the bar through the sticking point and literally could not lift it the last few inches. The guy who was spotting me helped me rack it and walked away in disgust. Dumb meathead, check your ego at the door and use a weight you can actually lift. Or something along those lines.
I took a 5-minute break, tried again. Blasted the first rep, almost completely lost the second, nailed the third. Looked around triumphantly for the first spotter guy. He was already gone.
Bench press with SlingShot 365 lbs. x 3
This felt terrible. First one was paused, other two touch'n'go.
Pulldowns 2s x 10, 1s x 8, 1s x 5, 1s x 4
Triceps press machine 4s x 10, 1s x 8
DB concentration curl 3s x 6
That was it.
Tuesday, June 3, 2014
Light Press
3 June 2014
Bench press 285 lbs. x 5, 290 lbs. 2s x 5 - nice and fast
Smith machine bent-over row 3s x 10, 1s x 8, 1s x 6
Standing BTN press 135x10, 155 x 2s x 8
Paused shrug 3s x AMAP
EZ bar curl 4s x 6-7
Triceps press machine 3s x 10-12
Front/lat raise combo 2s x 20
Seated DB curl 3s x 8
Bench press 285 lbs. x 5, 290 lbs. 2s x 5 - nice and fast
Smith machine bent-over row 3s x 10, 1s x 8, 1s x 6
Standing BTN press 135x10, 155 x 2s x 8
Paused shrug 3s x AMAP
EZ bar curl 4s x 6-7
Triceps press machine 3s x 10-12
Front/lat raise combo 2s x 20
Seated DB curl 3s x 8
Monday, June 2, 2014
Leg Powah
2 June 2014
Speed squat 280 lbs. 2s x 5, 350 lbs. 2s x 5, hi-bar 325x5
There was no difference in speed between the 280s and the 350s. Blasted every rep like the weight wasn't even there. Will stick with these speed squat weights for one more session, then move up to 80% (320 and 405 respectively).
Hack squat 3s x 10-12
Weighted incline bench situps x8, x6, x6
Leg extension 4s x 10
Leg curl 3s x 10
Calf raise, standing 3s x 12
Leg raises 2s x 10
Speed squat 280 lbs. 2s x 5, 350 lbs. 2s x 5, hi-bar 325x5
There was no difference in speed between the 280s and the 350s. Blasted every rep like the weight wasn't even there. Will stick with these speed squat weights for one more session, then move up to 80% (320 and 405 respectively).
Hack squat 3s x 10-12
Weighted incline bench situps x8, x6, x6
Leg extension 4s x 10
Leg curl 3s x 10
Calf raise, standing 3s x 12
Leg raises 2s x 10
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