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Friday, December 2, 2016


27 November 2016

Bench press 300x5, 310x4, 320x3, 330x2, 340x1, 350x1, 370x1

Close reverse-grip pulldowns 10-8-6-5-5

Standing BTN press 135x5, 155x4, 165x3, 175x2, 185x2

Used a belt on the last overhead press set, and it made a difference.

Lateral raises 2s x 15

Bicep superset preacher curl + EZ bar curl x 3 sets

Tricep superset overhead cable extension + pushdown x 1 set, then my elbows got upset so I just did pushdowns 2s x 15

28 November 2016

Pulls 400x5, 415x4, 435x3, 445x2, 455x1

Wide-stance leg press x 20, x 15

I found some trigger points in my rib muscles which are causing tightness and pain in my lower back. Got to work on them before the squat workout this Friday. I tried foam rolling my lower back and piriformis over the weekend to get rid of the pain, but could not find any sore spots there. Pretty crazy how these things work. At least I know my lower back isn't messed up.

30 November 2016

SlingShot bench press 340x5, 350x4, 360x, 375x2, 390x1

Close grip bench press 2s x 5

Seated long cable row 10-8-6-5-5

2 December 2016

Squat 410x5, 430x4, 440x3, 450x2, 460x1, 470x1

Belt but no wraps. These felt good. From now on, I'll be alternating heavy squat and heavy deadlift from week to week. This means one heavy pull single (but not too heavy) on squat week and one medium-heavy squat single on deadlift week. A valuable lesson I learned from the Advanced Texas Method program.

Close-stance leg press 4s x 8, pyramiding up in weight

Now that my squat is finally doing okay again, I'm off for another two week trip. Farewell, gainz.

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