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Tuesday, May 31, 2016

Pullery

30 May 2016


Pull 420 lbs. x 5, 400 lbs. 2s x 5

Looks like the slump is over, today all weights felt fast and explosive.

Bent-over row 5x5 - reduced weight on last 3 sets in order to maintain proper form.

Seated leg curl 4s x 8

Some weighted and unweighted ab work.

Sunday, May 29, 2016

Lurch

29 May 2016


Bench press 305 lbs. x 5, 295 lbs. x 5, 290 lbs. x 5

Paused bench press 280 lbs. x 5, 265 lbs. x 5

Shoulders hurt on all sets. Not sure what's going on.

Pulldowns 4s x 8

Standing BTN press 135 lbs. x 8, 140 lbs. 3s x 8

Machine preacher curls - 3 strip sets, high reps

Pushdowns 3s x 10-12

Squeezing Out Squats

27 May 2016


Squat 390 lbs. x 5, 355 lbs. 2s x 5

High bar close stance squat 295 lbs. 2s x 8

Still slow and grindy. I have not felt strong and explosive all week. Hopefully this will change soon.

Hack squat 4s x 10-12

Reverse grip floor press - in the Smith machine 4-5 sets, playing around trying to figure out the right weight.

Leg extension 3s x 8-10

Wednesday, May 25, 2016

Hangover

21 May 2016

Bench press 300 lbs. x 5, 275 lbs. 2s x 5

Paused bench press 275 lbs. x 5, 250 lbs. x 5

Pulldowns 4s x 8

Standing BTN press 135 lbs. x 8, 145 lbs. 3s x 8

Cable flyes 2s x 8-10

Barbell curl + seated BB curl superset 4 sets

Don't really like this latter exercise.

Pushdowns 3s x AMAP


23 May 2016

Pull 405 lbs. x 5,  x3, 365 lbs. 2s x 5

Weights are moving fast but not as fast as expected, I guess there's a bit of "hangover" from last week's intensity lifting.

Bent-over row 5x5

Seated leg curl 4s x 8


25 May 2016

Only had 30 minutes to lift today.

SlingShot bench press 335 lbs. x 5, 315 lbs. 2s x 5

 Seated cable row 3s x 8

Friday, May 20, 2016

Cycle 3 Over

16 May 2016


Pull 460 lbs. x 2, 445 lbs. x 2, x 1

Bent-over row 5x5

Seated leg curl 4s x 8


18 May 2016

SlingShot bench press 385 lbs. x 2, 365 lbs. 2x2

Was only supposed to hit 380x2, but the weights felt nice and easy.

Seated cable row 4s x 8

Dips 3s x 10

DB curl superset: incline bench curl + seated curl + spider curl x 3

One-arm DB extension 3s x 10

Pushdowns 2s x AMAP


19 May 2016

Squat 455 lbs. x 3, 440 lbs. x 3, 435 lbs. x 3

High-bar close stance squat 315 lbs. 2s x 5

I usually take a day off between heavy bench presses and squats. This time I did them on consecutive days and definitely felt the difference.

Hack squat 4s x 10-12

Adductor machine 3s x 8

Leg extension 2s x AMAP

Monday, May 16, 2016

Still Here

15 May 2016


Back from a week's vacation, and straight back to the gym:

Bench press 325 lbs. x 3, 310 lbs. 2s x 3

Paused bench press 295 lbs. x 2, 280 lbs. x 3, x 2

Pulldowns 5x5

Standing BTN press 5 reps with 115-135-145-155-165

EZ bar curl + concentration curl superset x 4

Dips 3s x 10

DB tricep extension, single-arm, 3s x AMAP

Friday, May 6, 2016

Good Week

5 May 2016


Squats 470 lbs. x 2, 445 lbs. x 2, 425 lbs. 2s x 2

Used belt and wraps on all working sets. Squats felt good, if I were into maxing out I'd probably give LOL5pleat a shot right about now. Getting back up there, (very) slowly but (not quite) steadily.

Leg press 2s x 20

That was it.


6 May 2016

SlingShot bench press 370 lbs. 2s x 3, 350 lbs. 2s x 3

Top set felt so easy I decided to repeat it. Now I'm kicking myself for not going with 375. Presses with 350 were really easy.

Seated cable row 4s x 8

Incline bench press 4s x 5

Dips 3s x 10

Cable fly 3s x 8-10

Superset incline bench curl + seated DB curl +concentration curl x 3

DB tricep extensions 3s x AMAP


Tuesday, May 3, 2016

Pull and Press

2 May 2016

Pulls 445 lbs. x 3, 425 lbs. 2s x 3

Bent-over row 5x5

Leg curl 4s x 8-10


3 May 2016

Bench press 335 lbs. x 2, 315 lbs. 3s x 2

Should have gone with 340 for the main set and cut out one of the sets with 315.

Paused bench press 295 lbs. x 3, 275 lbs. x 3

Standing BTN press 125x5, 145x5, 155x5, 160x5, 165x5

Pulldowns 5x5

Dips 3s x 10

Preacher curl machine x 50 reps

Monday, May 2, 2016

Bloat

29 April 2016


I've been eating a ton of salty food this week and today I noticed I was carrying a massive amount of bloat. Almost like a fat suit around my waist. As a result, squats were a breeze.

It's pretty sad to think about it though - add some temporary water weight and blubber, and instant strength gainz. No wonder so many powerlifters end up on the morbidly obese end of the weight spectrum.

Squat 430 lbs. x 4, 410 lbs. 2s x 4

Sumo deadlift 3s x 5

Leg extensions 3s x AMAP