19 December 2016
Pull 405x5, 415x4, 425x3, 435x2, 455x1, 465x1, 485x1
That was all for today.
21 December 2016
Got to the gym today and realized I'd forgotten my SlingShot at home. So I did:
Incline bench press - pyramid up to a double, then two back-off sets
Smith machine bent-over row 4s x 6-8, heavy
Floor press 5-4-3, should have done something like 5x5 but this was also good overload
Barbell curl 4s x 6-8
Incline bench DB curls 4s x 8
22 December 2016
Found some extra time to train today, so I went to the gym to catch up on my SlingShot pressing.
SlingShot bench press 335x5, 345x4, 355x3, 365x2, 385x1, 400x1
Behind-the-back shrug 4s x 8
One-arm shrug 4s x 8 per side
DB curls 4s x 6-8
23 December 2016
Squat 405x3, 415x4
Squats felt off today. I struggled with 405, 415 felt fine, 435 I unracked and racked back twice. Then I just did close stance squats with 365 lbs. for 2 sets of 5, one 20-rep set of leg presses and called it a day.
26 December 2016
Bench press 305x5, 315x4, 325x3, 335x2, 345x1, 365x1, 380x1
Close-grip press x 5, x 3
Pulldowns 10-8-6-5
Standing BTN press 155x5, 165x4, 170x3, 175x2, 180x1
Preacher curl superset DBs + EZ bar x 3 sets
27 December 2016
Pull 395x5, 415x4, 425x3, 445x2, 455x1, no belt
Stiff-legged pull 2s x 5
Smith machine bentover row 3s x 8
Wide stance leg press 2s x 20
Tuesday, December 27, 2016
Monday, December 19, 2016
Holiday Gainz
11 December 2016
Bench press 295x5, 305x4, 315x3, 325x2, 335x1, 355x1, 370x1
All sets felt light and fast, except the second single with 355. Very stoked about not losing any strength after a week of travel.
Close-grip bench press x4, x 5
Pulldowns 10-8-6-5-5
Standing BTN press 155x5, 165x4, 175x3, 185x2, 195x1 - solid improvement here, not sure how or why but I'll take it
Smith machine close grip floor press 3-4 sets
Preacher curl superset dumbbells + EZ bar x 4 sets
12 December 2016
Pull 385x5, 405x4, 420x3, 435x3, 455x1
No belt, so I kept it short.
Bent-over row 3s x 5
Behind-the-back shrug 4s x 6-8
Wide stance leg press 2s x 20
14 December 2016
SlingShot bench press 335x5, 345x4, 355x3, 365x2, 375x1, 390x1
Long cable row, seated 10-8-6-5-5
Incline bench press 5-4-3-2-1
Thick bar curls 4s x 6-8
Incline bench DB curl 4s x 8-10
Tricep superset cable overhead extensions + pushdowns x 3 sets
16 December 2016
Squat 405x5, 415x4, 425x3, 435x2, 455x1, 465x1, 475x1, 485xfail
By "fail" I mean I didn't hit depth. No spectacular squat rack crashes.
Close-stance squat 315 lbs. 2s x 5
Close-stance leg press x 20, x 18, x 20
Smith machine lunge x 2 sets
18 December 2016
Bench press 300x5, 310x4, 320x3, 330x2, 340x1, 360x1, 380x1
Happy with the bench press gainz, but I'm getting quite fat.
Close-grip press 2s x 5
Pulldown 10-8-6-5-5
Standing BTN press 155x5, 165x4, 175x3, 185x2, 190xfail
Smith machine floor press x 3 sets
Preacher curl superset DBs + EZ bar x 4 sets
Bench press 295x5, 305x4, 315x3, 325x2, 335x1, 355x1, 370x1
All sets felt light and fast, except the second single with 355. Very stoked about not losing any strength after a week of travel.
Close-grip bench press x4, x 5
Pulldowns 10-8-6-5-5
Standing BTN press 155x5, 165x4, 175x3, 185x2, 195x1 - solid improvement here, not sure how or why but I'll take it
Smith machine close grip floor press 3-4 sets
Preacher curl superset dumbbells + EZ bar x 4 sets
12 December 2016
Pull 385x5, 405x4, 420x3, 435x3, 455x1
No belt, so I kept it short.
Bent-over row 3s x 5
Behind-the-back shrug 4s x 6-8
Wide stance leg press 2s x 20
14 December 2016
SlingShot bench press 335x5, 345x4, 355x3, 365x2, 375x1, 390x1
Long cable row, seated 10-8-6-5-5
Incline bench press 5-4-3-2-1
Thick bar curls 4s x 6-8
Incline bench DB curl 4s x 8-10
Tricep superset cable overhead extensions + pushdowns x 3 sets
16 December 2016
Squat 405x5, 415x4, 425x3, 435x2, 455x1, 465x1, 475x1, 485xfail
By "fail" I mean I didn't hit depth. No spectacular squat rack crashes.
Close-stance squat 315 lbs. 2s x 5
Close-stance leg press x 20, x 18, x 20
Smith machine lunge x 2 sets
18 December 2016
Bench press 300x5, 310x4, 320x3, 330x2, 340x1, 360x1, 380x1
Happy with the bench press gainz, but I'm getting quite fat.
Close-grip press 2s x 5
Pulldown 10-8-6-5-5
Standing BTN press 155x5, 165x4, 175x3, 185x2, 190xfail
Smith machine floor press x 3 sets
Preacher curl superset DBs + EZ bar x 4 sets
Friday, December 2, 2016
Interruption
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.
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.
Subscribe to:
Posts (Atom)
Posts
