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Saturday, July 30, 2016

Managing

24 July 2016

Bench press 330 lbs. x 3, 315 lbs. x 3, 300 lbs. x 3

Rammed the bar into the hooks on the second rep with 330, but still managed a third. Kind of bummed about it, I felt strong enough to hit 4 or 5 reps with the top weight today.

Paused bench press 290 lbs. x 4, 275 lbs. x 4

The 290 set didn't feel significantly heavier than the one with 275.

Close-grip bench press 3s x 6-8

Pulldowns 3s x 8, 2s x 5

Standing BTN press 135x8, 155x5, 165x5, 170x5, 170x5

EZ bar curls 5x5


25 July 2016

Pull 440 lbs. x 4, 415 lbs. 2s x 4

Stiff-legged pull 315 lbs. 2s x 5

Bent-over row 3s x 5

Seated leg curls 3s x 8


27 July 2016

SlingShot bench press 355 lbs. x 5, 345 lbs. 2s x 5

Seated cable row 5x5

Incline bench press 5x5

EZ bar curl 4s x 8

Two-DB tricep extension 3s x 10


29 July 2016

Squat 395 lbs. x 4, 425 lbs. x 4, 445 lbs. x 4, 425 lbs. x 4

Close-stance squat 315 lbs. 2s x 5

Sunday, July 24, 2016

Crispy Buttermilk Chicken

18 July 2016

Pull 430 lbs. x 4, 395 lbs. x 4 - heavy set done with belt

Stiff-legged pull 315 lbs. 2s x 5

Bent-over row 3s x 5

Seated leg curl 4s x 8

Incline ab board situps 5s x 10-12


20 July 2016

SlingShot bench press (Reactive) 335 lbs. x 6, 315 lbs. x 6, 305 lbs. x 6

Not sure why my program spreadsheet called for 335x8 on the top set, as I'm nowhere near those numbers. I might have been able to get seven reps, but that would have been an all-out effort. Especially since today was a total feel-like-shit day. Maybe I was planning to use the Original SlingShot when I made the spreadsheet, but I don't usually do that this early in the training cycle. Maybe that's what I'll do next time.

Seated cable row 4s x 8

EZ bar curl 5s x 8

Incline bench flyes 4s x 8 - nice change from barbell presses

Two-DB tricep extensions 4s x 12


22 July 2016

Squat 405 lbs. x 4, 425 lbs. x 4, 445 lbs. x 4, 405 lbs. x 4

Today I ate two crispy buttermilk chicken sandwiches from Mickey D's before squatting. Felt like shit, but the squats were effortless. No wonder powerfatties eat like this all the time. Also I eat Golden Arches food maybe twice a year on average, so if I ate it all the time I'd get diminishing returns, plus maybe the 'beetus? Used belt and wraps on all sets except the last back-off with 405 (belt only).

Close-stance squat 275 lbs. 3s x 5

Hack squat 2s x 15 - used a slightly higher weight than usual, but didn't get the usual 20 reps

Leg extension 3s x 8-10

Sunday, July 17, 2016

With a Slight Bloat

10 July 2016

Bench press 305 lbs. x 5, 295 lbs. 2s x 5

Paused bench press 285 lbs. x 5, 275 lbs. x 5

Pulldowns 4s x 8

Standing BTN press 135 lbs. x 5, 145 lbs. 2s x 5, 125 lbs. x 5

Close-grip bench press 2s x 6-8

EZ bar curls 40 total reps - first barbell curls with zero elbow pain in forever, great.

Rope tricep extensions 3s x AMAP


12 July 2016

Pull 420 lbs. x 5, 400 lbs. x 5, x 3

Stiff-legged pull 315 lbs. 2s x 5


14 July 2016

SlingShot bench press 345 lbs. x 5, 330 lbs. x 5, x 3

Seated cable row 4s x 8

Close-grip bench press 2s x 6-8

Incline bench press 4s x 8

EZ bar curl 5s x 6


15 July 2016

Squat 405 lbs. 2s x 5, 385 lbs. x 5

Weights felt light today, so I did two top-weight sets and one back-off instead of the other way round.

Close-stance squat 5x5

Hack squat 2s x 20

Leg extensions 2s x 10


17 July 2016

Bench press 320 lbs. x 4, 290 lbs. 2s x 4

Paused bench press 290 lbs. x 4, 265 lbs. 2s x 4

Pulldowns 4s x 8

Seated two-DB OH press 4s x 8

EZ bar curl 5s x 5-6


Bodyweight today was 213.2 lbs. with a slight bloat.

Thursday, July 7, 2016

Four in a Row

I have to socialize with people this weekend, so workouts were compressed into four days. Which meant lifting weights every day. How fun.

5 July 2016

Pull 415 lbs. x 5, 375 bs. x 5, 365 lbs. x 5

Stiff-legged pull 295 lbs. 2s x 5

Bent-over row 3s x 5


6 July 2016

SlingShot (Reactive) bench press 315 lbs. x 5, 335 lbs. x 5, 340 lbs. x 5

Seated cable rows 4s x 8

That was it. Only had 30 minutes to train today.


7 July 2016

My body was literally refusing to lift weights today. I got out of breath every set and had to rest five minutes between sets. Very glad it's over.

Squat 395 lbs. x 5, 360 lbs. 2s x 5

Close stance squat 315 lbs. 2s x 5

Hack squat 1s x 20, 1s x 17 - literally could not finish second set.

Monday, July 4, 2016

Happy Fourth

2 July 2016

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

Hack squat 2s x 20, 1s x 10

Leg extensions 4s x AMAP


4 July 2016


Bench press 300 lbs. x 5, 275 lbs. x 5, 270 lbs. x 5

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

Light and easy, just like a volume week should feel.

Pulldowns 5x5

Standing BTN press 115x5, 135x2x5, 145x5

Hammer curl 4s x 10

Friday, July 1, 2016

Heavy Pull, SlingShot Phail

27 June 2016

Bench press 330 lbs. x 3, 315 lbs. x 3, 300 lbs. x 3

Paused bench press 300 lbs. x 2, 275 lbs. x 2

Was supposed to do some paused singles, decided not to push it.

Close-grip bench press 2s x 6-8

Pulldowns 5x5

Standing BTN press 135x5, 155x5, 165x5

Hammer curl 4s x 8

Cable tricep extensions 4s x 10-12


28 June 2016

Pull 435x1, 465x2, 445x2, 485x1, 505x1, 435x1

Went for a few heavy singles and they felt okay.

Stiff-legged pull 315 lbs. 2s x 5

Bent-over row 3s x 5

Leg curl 4s x 8

Ab machine 3s x AMAP


30 June 2016

SlingShot bench press 385 lbs. x 1.5, 365 lbs. 2x2, 345 lbs. x 2

Spotter had to intervene on the second rep. Not terribly bothered by this, as I'm well ahead of schedule on all lifts. So I'll use the same raw and SlingShot bench press weights in my next 6-week cycle.

Close-grip bench press 3s x 6-8

Incline bench press 5x5

Seated cable row 5s x 6

Hammer curls 4s x 10

DB tricep extensions 3s x 10

DB side raises 3s x 6