Custom Search

Monday, July 24, 2017

Lifting Interrupted

10 July 2017

Deadlift 410x5, 425x4, 440x3, 455x2, 485x1

Stiff-legged deadlift 2s x 5

Bent-over row 2s x 5

Paused shrugs 3s x 15

Squat, light 3s x 5

Rear delt fly 3s x 10-12


12 July 2017

SlingShot bench press 365x3, 355 2s x 3, 345 2s x 3

Picked the weights well and hit all the reps.

Barbell extensions 2s x 6

T-bar rows 4s x 8-10

Incline bench press 4s x 4-5

Strict curl 4s x 5

Preacher curl machine x 3 drop sets


13 July 2017

Squat 415x3, 435x3, 455x3, 465x3, 445x3

Stiff-legged deadlift 3s x 5

Maybe something else, but I forgot. On vacation for a week.


20 July 2017

SlingShot bench press 385x2, 375x2, 365x2, 345 2s x 2

Barbell extensions 3s x 8

T-bar rows 5s x 8

Incline bench press 4s x 5

Barbell curl 4s x 5, cheat curl x 3

Preacher curl superset (DB + BB) x 3 sets


21 July 2017

Squat 405x2, 425x2, 455x2, 475x2, 455x2, 435x2

Stiff-legged deadlift 3s x 5

Leg extensions 2s x 12-15


23 July 2017

Bench press 355x2, 335 2s x 2, 315x2, 295x2

Pulldowns 10-8-6-5

Barbell extensions 3s x 8

Strict curl 4s x 5

Preacher curl (BB) x 3 sets

Overhead extensions (cable) 3s x 12-15

Monday, July 10, 2017

Some Improvement

5 July 2017

Overdid it slightly over the holiday, so results were disappointing.

SlingShot bench press 330x6, 345x4, 330x4, 315x5 - all these were supposed to be sets of six.

T-bar row 1s x 10, 4s x 8-10

Barbell extensions 2s x 6-8

Smith machine incline bench press 4s x 5

Everyone always says pressing and squatting in the Smith machine is "easier". This has not been my experience, especially with squats and incline presses. Every time I press it feels like my shoulders are going to explode.

Preacher curl machine drop sets x 3

Overhead cable extensions 3s x 8-10


7 July 2017

Squat 385x3, 405x2, 410x4, 430x4, 450x4, 460x3, 430x4

Used knee wraps with 460 to get four reps. Didn't get four reps. But I didn't die crushed under the bar either, so I guess it's a draw.

Stiff-legged deadlift 3s x 5

Getting better at these. I use a light weight and try to get a good hamstring contraction. Worked this time as my hamstrings were cramping up toward the end.

Leg press x 20, x 15, x 10

Leg extensions 2s x 12-15


9 July 2017

Bench press 350x2, 330 2x2, 320 2x2

Paused bench press 295x3

Pretty happy with these.

Pulldowns 10-8-6-5

Barbell extensions 1s x 8, 2s x 5

Seated BTN press 135x5, 155x5, 175x5, 185x3

DB curl 1s x 8, 4s x 5-6

Preacher DB curl 3s x 5-6

Pushdowns 3s x 15

Monday, July 3, 2017

Abnormal Is the New Normal

28 June 2017

SlingShot bench press 305x4, 320x8, 305x8, 285x8

Once again I was completely crushed by Sunday's raw bench workout, but this time I hit all goal weights. I think the seated behind-the-neck press is the main culprit for the extreme soreness. It's the only thing I've changed in my pressing routine, I'm using slightly heavier weight and pressing off pins (bottom up).

Smith machine bent over row 1s x 10, 2s x 8

Barbell extensions 2s x 8

Strict curl 1s x 10, 1s x 5

Incline bench press 3s x 5

Preacher curl machine drop sets x 3


30 June 2017

Squat 365x5, 405x5, 425x4, 445x4, 425x4, 405x5

Stiff-legged deadlift 3s x 5

Light deadlift after squats, light squats after deadlifts. Will see how long this lasts.

Leg press 2s x 20

Leg extension 2s x 15-20


2 July 2017

Bench press 340x3, 320x3, 320x2, 310x3

Paused bench press 275 x 2s x 5

Pulldowns 10-8-6-5, reverse grip 1s x 6

Barbell extensions 3s x 6-7

Barbell curl 4s x 5, cheat curl 2s x 4

Seated BTN press 135x5, 155x5, 175x5, 185x5

DB preacher curl 3s x 6

Pushdowns 3s x 12-15


3 July 2017

Deadlift 410x5, 425x4, 440x3, 455x2, 480x1

Stiff-legged deadlift 2s x 5

Bent-over row 2s x 5

Squat 3s x 5

Monday, June 26, 2017

Volume Building

21 June 2017

SlingShot bench press 350x4, 340x5, 330x5, 330x4, 315x5

T-bar rows 1s x 10, 3s x 8

Incline bench press supersetted with rear delt raises x 3 sets

Preacher curl machine drop sets x 3

Cable pushdowns 3s x 10


23 June 2017

Squat 365x5, 405x5, 425x4, 440 2s x 4, 405x5

First set with 440 felt really nice and solid, so I decided to repeat the weight and almost got crushed.

Smith machine front squat 3s x 5-6

I do these like a sort of sissy squat with weights. Very quad-effective.

Leg press 3s x 8, then 1s x 12

Leg extensions 1s x 20, 1s x 15


25 June 2017

Bench press 335x3, 335x4, 315x4, 315x2, 305x4

Missed first set with 335, but I was pretty sure I had it. So I got a spotter and tried again and got it. Totally messed up the rest of my sets, but whatever.

Barbell extensions 3s x 8

Pulldowns 10-8-6-5

Seated BTN press 135x5, 155x5, 165x5, 185x5, 195xfail

Barbell curl 4s x 5, cheat curl 3x3

Overhead cable extensions 4s x 8

DB preacher curl 4s x 6


26 June 2017

Deadlift 410x5, 425x4, 440x2, 455x2, 475x1

Moved all rep sets up by 5 pounds or so. Missed 440x3, which was weird, especially because 455x2, felt lighter than 440x2. The plan now is to keep the same rep weights and build up the singles until I can do at least three. After all those heavy reps, 475x1 felt like a max effort.

Stiff-legged DL 2s x 5

Getting better at these, learning to engage the hamstrings more.

Bent-over row 2s x 5

Squat, light 3s x 5


Monday, June 19, 2017

Why Bother

12 June 2017

Deadlift 405x5, 415x4, 440x2, 450x2, 470x1, 490x1

Stiff-legged deadlift 2s x 5

Bent-over row 3s x 5

Squat 3s x 5


14 June 2017

SlingShot bench press 335x6, 330x6, 320 x 2s x 6

Something I did in my last bench press session left my shoulders and chest really sore. I didn't really notice it until I started pressing today and 135 lbs. felt painful.

Smith machine bent-over row 4s x 8-10

Barbell extensions 3s x 8

EZ bar reverse curl 4s x 8

Cable overhead extensions 4s x 8-12

Preacher curl machine x 4 drop sets


16 June 2017

Squat 365x5, 405x5, 425x5, 435 x 2s x 5, 405x5

Front squat 2s x 5

Leg press 4s x 8, working up to two heavy sets


18 June 2017

Bench press 330x4, 335x3, 315 x 2s x 4, 300x4, 300x3

Set with 330 felt light, but 335 was too much.

Barbell extensions 3s x 8

Pulldowns 10-8-6-5-5

Standing BTN press 135x5, 155x5, 165x5

EZ bar strict curl - one heavy set of 10, one heavy set of 5

DB preacher curl 4s x 5-8

Pushdowns 5s x 8-10


19 June 2017

Deadlift 405x5, 415x5, 435x3, 455x2, 475x1, 495x1

Stiff-legged deadlift 2s x 5

Bent-over row 3s x 5

Squat 2s x 5

Monday, June 12, 2017

Diclofenac Blues

Looking for a solution to my tennis elbow woes, I got a couple tubes of Diclofenac gel over eBay. Diclofenac is a NSAID and is also sold under the names Voltaren and Jonac. I was not able to find any in the pharmacies around me, or on Amazon. At first I thought it was banned or restricted (prescription only) in the US, but could not find anything about it on teh Interwebz, so I guess... we just don't have it here?

Anyway this stuff is magic - two applications and my left elbow feels significantly better. I'm considering buying a few hundred gallons and soaking myself in a tub of Diclofenac after every workout.


5 June 2017

Bench press 275x5, 300x5, 310x5, 315x5, 325x5, 330x4

Barbell extensions 3s x 8

Pullups 5x5

Standing BTN press 135x5, 145x5, 155x5, 165x4

Barbell curl 5s x 5-8, then 2 sets of cheat curls

Overhead cable extensions 4s x 8-12

DB preacher curl 4s x 6


6 June 2017

Deadlift 405x5, 415x4, 435x3, 445x2, 465x1, 485x1

Stiff-legged DL 2s x 5

Bent-over row 3s x 5

Squat, light 3s x 5


8 June 2017

SlingShot bench press 325x5, 335x4, 350x3, 360x2, 370x2, 375x1

Smith machine bent-over row 4s x 10

Barbell tricep extensions 3s x 8

Seated cable row 2s x 8

Incline bench press 10-5-5-5-4-3

Reverse curl 4s x 6

Preacher curl machine x 4 drop sets


9 June 2017

Squat 325x5, 375x5, 395x5, 405x5, 415x5, 425x5, 445x3, 455x3, 405x3

Leg press x 16, x 15, x 18 (trying to get 20 reps each set)

Hack squat 3s x 12


11 June 2017

Bench press 325x5, 305x5, 290 3s x 5

Pulldowns 10-8-6-5-5

Barbell extension 3s x 8-10

Seated BTN press 135x5, 155x5, 165x5, 175x5, 185x5

Barbell curl 5x5, then some cheat curls

Preacher DB curl 4s x 6

Monday, June 5, 2017

Karmic Payback

30 May 2017

Bench press 295x5, 305x5, 315x5, 325x4, 330x3

Pulldowns 10-8-6-5-5

Barbell extensions 3s x 8

Standing BTN press 125x5, 135x5, 145x5, 155x5

On BTN presses, I used the 35 pound bar instead of a regular one, but did not notice until halfway through the sets. Usually I'm the one pointing out the difference in bar weight to other people who think they've just set a personal best, in order to drink the sweet nectar of their disappointment. Karma or something, I guess.

EZ bar curl 5x5, 1s x 10

Overhead cable extensions 4s x 12, 2s x 15

DB preacher curl 4s x 5-6


31 May 2017

Deadlift 405x5, 415x4, 435x3, 445x2, 465x1

Forgot my lifting belt at home and someone had stolen the one in the gym, so I couldn't go as heavy as planned. My lower back gave a disconcerting pop on the second rep with 445, but it seems OK now.

Stiff-legged deadlift 2s x 5

Bent-over row 3s x 5

Squat, light 3s x 5

Leg press 2s x 20, 1s x 15


2 June 2017

SlingShot bench press 325x5, 345x4, 355x2, 370x2, 380x1

Barbell extensions 3s x 8

Smith machine bentover rows 1s x 10, 3s x 6-8

Smith machine incline bench press 3s x 6-8

Pullups 3s x 5

Reverse curls 4s x 6

Preacher curl machine x 4 drop sets


3 June 2017

Squat 355x5, 375x5, 405x5, 415x5, 425x5, 435x5, 405x5, 315x4

Leg press x 18, x 15, x 15

Hack squat 2s x 12


Friday, May 26, 2017

Do Your Fives

21 May 2017

Bench press 300x5, 310x4, 315x3, 330x2, 340x1, 350x1, 350x1

Pulldowns 10-8-6-5

Barbell extensions 3s x 5-6

Standing BTN press 135x5, 145x5, 155x4, 165x3, 135x4

Barbell curl 5s x 5-6

Preacher curl 4s x 5-6

Overhead cable extensions 4s x 10-15

I need to cut back on the tricep work a bit, as I feel it's starting to hinder my recovery. Also I have a very painful case of tennis elbow in my left arm which isn't going away. What I'm thinking about is three tricep workouts in two weeks (instead of four) and lighter weights. Maybe one heavy and two light sessions.

Also it looks like I'll have some time to train consistently now, so I'll try to cycle the weights a bit. Still doing 5-4-3-2-1, but varying the percentages instead of going 100% on every set. Might be worth it.


22 May 2017

Deadlift 395x5, 415x4, 430x3, 440x2, 460x1, 475x1

I think I figured out what I'll do on the deadlift. Keep the rep set weights the same and try to increase the last single by 5 pounds per workout. E.g. next time I'll do the exact same weights but 480x1 at the end. Once that stalls, go back to the five-rep set and add 5 pounds and work my way up the sets. When I've increased all rep sets by 5 pounds, hopefully the single will go up too.

Or not.

Stiff-legged deadlift 2s x 5

Bent-over row 3s x 5

Squat 3s x 5


24 May 2017

SlingShot bench press 315x5, 325x5, 340x4, 350x3, 365x2, 375x1, 375x1, 365x1

Went a little lighter on the five-rep sets and the singles. Since I don't really care about my SlingShot one-rep max (the point of using it is to get some reps done with a heavier weight than usual, not to impress other gymgoers), I'll focus more on reps and just do a few easy singles at the end.

Smith machine bentover row 2s x 10, 2s x 6

Barbell extensions 3s x 8

Trap combo on Smith machine (5 reps upright row + 5 reps behind-the-back row) x 3 sets

Incline bench press 5-5-4-3-2

Hammer curls 3s x 6

Preacher curl machine 3 x drop sets


26 May 2017

Squat 345x5, 375x5, 395x5, 405x5, 415x5, 405x5, 425x5, 405x5, 315x5

Had a late night and got up at 5 AM to squat. Did not expect to set any personal records, Did not set any personal records. So in a way I met my own expectations.

Friday, May 19, 2017

Yo

15 May 2017

Pull 395x5, 415x4, 425x3, 440x2, 460x1, 470x1

Stiff-legged deadlift 2s x 5-6

Bent-over row 3s x 5 - upped the weight on these a bit

High bar squat 3s x 5, light


17 May 2017

SlingShot bench press 335x5, 345x4, 355x3, 365x2, 385x1, 315x4

Rep sets are pretty much back to where they used to be, but the single at the end felt really heavy.

Smith machine bent-over rows 1s x 10, 4s x 6-8

Barbell extensions 3s x 6-8

Incline bench press 5-4-3-2-1

Seated cable rows 3s x 10

Reverse barbell curl 4s x 6-8

Preacher DB curl 4s x 5-6

Overhead cable extensions 4s x 10-12


18 May 2017

Squat 345x5, 365x5, 385x5, 405x5, 415x5, 425x4, 405x4, 315 x 2s x 5

Squats were a pleasant surprise. I had hoped to work up to maybe 410x5 and back down, but the weight felt light. One big change was to bring my stance in much closer than usual. Typically I squat with my feet pretty wide out, it has worked well in the past but since my hip/back injury I've had a lot of trouble finding the right groove.

Close stance leg press with feet low on plate 3s x 20

Hack squat 3s x 10, very light

Monday, May 15, 2017

Suck Week

Intro training week after 3 weeks off:

8 May 2017

Bench press 295x5, 305x4, 310x3, 320x2, 330x1, 350x2

I haven't lost much strength, but the lifts felt off, as is usually the case. E.g. 310x3 felt like a max effort, but with 320 I felt like I could do 5-6 reps instead of 2.

Pulldowns 10-8-6-5-5 - no strength lost on these at all. Cable pulls definitely take care of the back muscles.

Standing BTN press 135x5, 145x5, 155x5. 165x4

Barbell curl 5s x 5

Barbell extension 3s x 5

DB preacher curl 4s x 6

Overhead cable extensions 15-10-8-8-8


9 May 2017

Pull 385x5, 405x4, 415x3. 435x2, 455x1

Stiff-legged pull 2s x 5

Bent-over row 3s x 5

Light squats 3s x 5

Leg press w. feet high on plate 1s x 20, 1s x 15

Back extension x12, x10


11 May 2017

SlingShot bench press 325x5, 335x4, 345x3, 355x2, 375x1, 315x3

Seated cable row 4s x 10

Incline bench press 5-4-3-2

Barbell extension 3s x 5

DB fly 2s x 12

DB curl 5s x 6-8

Overhead cable extension 4s x 8-10

Preacher curl machine 4s x AMAP


12 May 2017

Squat 365x5, 385x5, 395x5, 405x5, 385x5, 315 x 2s x 5, 275x5

Not great, but not as terrible as expected.

Smith machine front squat 3s x 5

Leg press x 20, x 15, x 12


14 May 2017

Bench press 295x5, 305x4, 315x3, 325x2, 335x1, 335x1, 335x1

Pulldowns 10-8-6-5-5

Barbell extensions 5x5

Barbell curl 5x5

Standing BTN press 135x5, 145x5, 155x4, 165x3, 175x2

DB preacher curl 4s x 5

Overhead cable extensions 4s x 10-12

Friday, April 14, 2017

Puff and Pant

10 April 2017

Pulls 405x5, 415x4, 435x3, 455x2, 475x1, 495x1

Stiff-legged pulls 2s x 5

Bent-over row 3s x 5

One-arm DB row x 40 reps, done in 20-10-10 format, did not use straps.

Seated leg curl 3s x 8


12 April 2017

SlingShot bench press 345x5, 355x4, 365x3, 375x2, 390x1, 365x1

Chest-supported row 10-8-6-6-6

Barbell triceps extension 4s x 5-6

One-arm DB preacher curl supersetted with EZ bar preacher curl x 4 sets

Machine incline press 5x5


14 April 2017

Squat 365x5, 385x5, 405x5, 410x5, 415x5, 405x5

Puffed and panted enough to make John McCallum proud.

Close-stance squat 315 lbs. 3 x 5

Front squat x 5, x 3

Next installment of this shitshow - second week of May.

Monday, April 10, 2017

Rowing Toward Pointlessness

3 April 2017

Pull 405x5, 415x4, 435x3, 455x2, 465x1, 485x1, 505x1

Belt from 455 up. I helped a friend move over the weekend and didn't expect much from today's session, but the weights somehow felt lighter.

Stiff-legged pull 2s x 5

Bent-over row 3s x 5

Smith machine front squat 3s x 5 - these are becoming my new favorite exercise. More like a sissy squat with weight than a barbell front squat.

One-arm row x 40 reps per arm

I need to figure out a good weight for these. The weight I used was too light so I just kept switching arms until I was done. The progression I've envisioned is:

  • Do one all-out max rep set in the range of around 20 per arm
  • Rest 30 seconds
  • Do a second all-out set, trying to hit at least half the reps from first set
  • Rest 30 seconds, put on lifting straps
  • Do a third set with straps, aiming to match Set 2.
Once I can total 50 reps with no strain, increase weight by 5 lbs. I think 75 pounds would be a good starting point.

This gives me something to shoot for, but doesn't necessarily make sense. E.g. the third set with straps is supposed to allow for more back work in case of a failing grip, because this is what everyone does. But my upper back always fails before my grip does, so the straps are kind of pointless. Decisions.


5 April 2017

SlingShot bench press 335x5, 355x4, 365x3, 375x2, 390x1

Upper back was very sore and I struggled to control the bar on the way down. So I worked up to a heavy single and left it at that.

Barbell tricep extensions 3s x 5-6

Seated cable row 4s x 6 - barely made it through these. I guess those DB rows did have some effect, although I couldn't feel much on Monday.

Incline bench press 5-4-3-2

Preacher curl superset DBs + barbell x 4 sets

Cable tricep extensions 4s x 10-12


7 April 2017

Squat 365x5, 405x5, 410x5, 415x5, 405x5

Front squat 3s x 5

Leg press 5s x 10 - 3 sets with feet low on the plate, 2 sets with feet high

Hack squat 3s x 10


9 April 2017

Bench press 305x5, 315x4, 325x3, 335x2, 350x1, 365x1, 380x1

Pulldowns 10-8-6-5

Standing BTN press 115x5, 135x5, 155x5, 165x3, 165x3

Barbell curl 5x5

Reverse curl 3s x 5

Barbell tricep extensions 4s x 5-6

Overhead cable extensions 4s x 10

Monday, April 3, 2017

The Night Ocean

Recommended reading for Lovecraft fans - "The Night Ocean" by Paul La Farge. Coach and maybe Sunny D would really enjoy it IMO. I read the Goodreads blurb and it didn't seem particularly compelling, the story itself turned out to be quite different from what I expected, but in spite of all this it was a tremendously enjoyable read.


26 March 2017

Bench press 300x5, 310x4, 315x3, 325x2, 335x1, 350x1, 370x1

Pulldowns 10-8-6-5

Standing BTN press 115x8, 135x5, 145x4, 155x3, 165x2

Barbell curl 5x5

Barbell extensions 4s x 5 - not sure these were a good idea

Seated DB curl 4s x 6

Band pushdowns 3 sets x AMAP


27 March 2017

Pull 395x5, 415x4, 425x3, 445x2, 465x1, 485x1, 495x1

Belt from 465 lbs. and up.

Stiff-legged pull 2s x 5

Bent-over row 3s x 5

Wide stance leg press 3s x 8

Smith machine front squat 3s x 5


29 March 2017

SlingShot bench press 345x5, 355x4, 365x3, 375x2, 385x1, 395x1

Barbell tricep extensions 4s x 5-8

Smith machine bent-over row 10-8-6-5

Preacher curl DB + barbell superset x 4 sets

Overhead cable extensions 4s x 10-12


31 March 2017

Squat 405x5, 415x5, 425x4, 435x2, 405x2

I tweaked my right knee doing wide-stance leg presses on Monday, and it started to hurt a bit on the heavier sets, so I stopped squatting. The lack of volume is hurting my squat gainz (from previous experience, I know I need to squat twice a week to make progress, and I'm not interested in that right now), so, I'll probably switch to something more generic like 5x5 for squats going forward.

Front squat 3s x 5

Leg extension 2s x 12


2 April 2017

Bench press 300x5, 310x4, 315x4, 330x2, 340x1, 355x1, 375x1

Nice and smooth.

Pulldowns 10-8-6-5-5

Barbell curl 4s x 5

Barbell tricep extensions 4s x 6-8

Seated BTN press 135x5, 155x5, 165x5, 175x4, 185x2

Friday, March 17, 2017

How Fatman (Kind of) Got His Groove Back

15 March 2017

SlingShot bench press 340x5, 350x4, 360x3, 370x2, 390x1, 370x1, 370x1

Upped the weight on all repetition sets and kept the singles lighter.

Seated cable row 10-8-6-5

Incline bench press 5-4-3-2-1

Two-DB preacher curl 4s x 8-10

Rope pushdowns 3s x AMAP

Seated DB curl 10-8-6-5-5


17 March 2017

Squat 390x5, 410x4, 420x4, 440x2, 450x1 (wraps on this set), then 400x5, 370x5

Squat is finally moving up. 420x4 felt like a joke. 440x2 was easier than 445x1 a week ago.

I've realized that part of the reason for my squat sucking is my lack of confidence walking out heavier weights. This messes up my setup and I end up getting mauled by seemingly moderate weights. All my doubles and singles these past few weeks were done with an extremely narrow stance (for me, I squat with the feet fairly wide out) and they felt awful and heavy.

Some of it I can trace back to the squat near-disaster I had a few months ago (collar and plates slipping off one side of the bar). Now whenever I unrack the bar I have a fear in the back of my mind that the plates are slipping, so I take small, mincing steps and never quite get into the right position and feel like I'll tip over with the weight on my back.

Using double collars seems to help. So do heavy walkouts, although I'm always skeptical about these and they kill my arms and shoulders. And now that I feel like I'm getting my squat groove back, I'm taking another week off lifting. Such is life.

Front squat 3s x 5

Hack squat 3s x 15

Monday, March 13, 2017

McFail's Navy

5 March 2017

Bench press 300x5, 310x4, 320x3, 330x2, 340x1, 360x1, 380x1

Back-off set 300x3

Right elbow is still feeling off. This is nothing new. However, it also hurts when I'm trying to go to sleep, which has never happened before.

Pulldowns 10-8-6-5-5

Standing BTN press 135x5, 145x5, 155x5, 165x3, 175x2

Barbell curl 10-8-6-5-5, then reverse curl 3s x 5

DB lateral raise x 2 sets

Incline bench DB curl x 2 sets


6 March 2017

Pull 395x5, 415x4, 435x3, 445x2, 455x1, 475x1

Stiff-legged pull 2s x 5

Bent-over row 3s x 5

Front squat 3s x 5


8 March 2017

SlingShot bench press 335x5, 345x4, 355x3, 370x2, 385x1, 395x1

Incline bench press 6-5-4-3-3-2

I always plan to do 5-4-3-2-1 on inclines too, but never figure out the weights correctly. Also working up to a single on the incline bench press feels stupid for some reason.

Could not get to a seated row machine (either of the two) due to overcrowding, so I just did a few pullups after every pressing set (including warmups) until I couldn't do more than 1-2. Got in around 10-12 sets.

DB curls 10-8-6-5-5

Cable pushdowns 4s x 15-20

Preacher curl machine x 4 strip sets


10 March 2017

Squat 385x5, 415x4, 425x3, 435x2, 445x1

Squat walkouts up to 505 lbs.

Front squat 3s x 5

Close stance leg press 3s x 20


12 March 2017

Bench press 300x5, 310x4, 320x3, 335x2, 345x1, 365x1, 380x1

Pulldowns 10-8-6-5-5

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

Barbell curl 10-8-6-5-5, then reverse curl 3s x 5

Tricep pushdowns on assisted dip/pullup machine 4s x 12

Got this exercise from a John Meadows video. You get into a close-grip dip position on the foot bar and press away. Pretty good pressing angle, but most assisted dip machines don't have enough weight for this purpose.

Incline bench DB curl 4s x 10-12


13 March 2017

Pull 395x5, 415x4, 435x3, 445x2, 465x1, 485x1

Belt on last two sets.

Stiff-legged deadlift 2s x 5

Bent-over row 2s x 5

Front squat 3s x 5

Leg curl, seated 3s x 8

Friday, March 3, 2017

Waterdhavian Noble

26 February 2017

Bench press 295x5, 305x4, 315x4, 325x2, 335x2, 355x1, 375x1

Pulldowns 10-8-6-5

Barbell curl 10-8-6-5-5

DB lateral raise 3 sets for 30-ish reps total


27 February 2017

Pull 385x5, 410x4, 420x3, 430x2, 445x1, 460x1, 480x1

Stiff-legged pull 2s x 5

Bent-over row 2s x 5

Front squat 3s x 5

Standing BTN press 135x5, 155x4, 165x3, 175x2, 145x5

Seated hamstring curl 4s x 8

Barbell triceps extension 4s x 10


1 March 2017

SlingShot bench press 335x5, 345x4, 355x3, 365x2, 385x1, 405xfail, paused 315 x 3, x 2

385 felt like 365 and I decided to give 405 a shot. Then I unracked 405 and it felt way too heavy, so I didn't even try. Never mind.

Seated cable row 10-8-6-5

Barbell triceps extensions 2s x 5-6

Seated DB curl 10-8-6-5

Incline bench press - worked up to a "heavy" double. Rep scheme was all over the place, something like 10-8-6-5-5-3-2-2. Still, the double today was heavier than the singles I was hitting before my last layoff from lifting. Working on a new lifting program, "Lift More By Not Even Lifting". Should be right up there with 5/3/1, Paul Carter and the Cube Method.

Preacher curl superset DB + EZ bar curl x 4 sets

Tricep pullovers with DB 4s x 10


3 March 2017

Squat 385x3, 405x3, 415x2, 425x2, 435x1, 365x5, 365x5

Front squat 3s x 5

That was all.

Monday, February 27, 2017

Strength In Weakness

20 February 2017

Bench press 285x5, 305x4, 315x3, 325x2, 335x1, 345x1, 365x1

Some pounds lost, but not bad for having trained once in the past five weeks. My coordination sucks and the movement feels awkward, but the bar is still going up. If I can keep my lifts at this level (90-95% of usual weight) with minimal training, I'll be pretty happy. Although it would be nice to make some progress sometime.

Close-grip bench press 2s x 5

Pulldowns 10-8-6-5, then 10 reps close grip

Standing BTN press 135x5, 155x4, 165x3, 170x2

DB preacher curl + EZ bar preacher curl x 4 supersets

Seated DB curl 10-8-6-5

Cable pushdowns x 3 sets


21 February 2017

Pull 365x5, 405x4, 425x3, 445x2, 455x1, 465x1, 475x1

Not much strength lost on the pull. This is encouraging.

Stiff-legged deadlift 2s x 5

Bent-over row 3s x 5

Front squat 3s x 5

I wanted to add some extra squatting on deadlift day, but my hips and back usually feel too beat up to squat. So I decided on front squats because I suck so bad at front squats that the minimal weight I use won't affect me too much. So really my front squat weakness turns out to be a strength. Kinda.

Wide stance leg press x 3 sets


23 February 2017

SlingShot bench press 335x5, 345x3, 355x3, 365x2, 385x1

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

Incline bench press 8-5-5-4-3-2-1

No strength lost on the incline press. Not that there was much strength to lose, but the bar even felt lighter than usual.

Barbell curl 10-8-6-5-5, cheat curl last set

DB pullovers 4s x 10 - did these for triceps because I'm experiencing a bit of elbow irritation and pressing really hurts. They felt okay.

Incline bench DB curl 12 x 10, 3s x 8


24 February 2017

Squat 365x5, 385x4, 405x4, 415x3, 425x2, 435x1, 315 x 2s x 5

Front squat 3s x 5

Leg press, close stance 3s x 20

Hack squat 3s x 10

Saturday, February 4, 2017

One Week On, Two Weeks Off

Back from vacation with a heavy cold. Breathing recycled air for 24+ hours at a time is always fun. But I had a great time otherwise.


30 January 2017

Bench press 300x5, 310x4, 320x3, 330x2, 345x1, 355x1, 365x1

Not bad for 2.5 weeks of not touching a barbell. Unracking the bar was somehow the hardest part.

Pulldowns 10-8-6-5-5

Preacher curl superset (DBs + EZ bar) x 4 sets

Machine close-grip press 3s x 8-10


31 January 2017

Pull 405x5, 420x4, 435x3, 455x2, 475x1, 485x1

Stiff-legged pull 300 lbs. 2s x 5

Hamstring curl 3s x 8-10

Smith machine bentover row 3s x 8, 1s x 6

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

Tricep superset overhead extensions + pushdowns x 3 sets


2 February 2017

SlingShot bench press 325x5, 340x4, 350x3, 360x2, 375x1, 390x1

Seated long cable rows 10-8-6-5

DB curls x 5 sets


3 February 2017

Squat 385x5, 405x4, 425x2, 445x1, 405x3

Training irregularly is doing a number on my squat. Deadlift and bench press seem to be doing fine. But not only have I lost a ton of weight off my squat, I've also really been struggling with the walkout portion lately. Basically if I can walk it out, I can squat it, but even medium weights feel unstable.

Based on past experience, I have to a) squat regularly, and b) squat at least 3 times in 2 weeks in order to maintain/progress on the squat. But I a) don't want to squat twice a week, and b) don't really care about my squat numbers enough to try to change things, so I guess it will keep going down.

Maybe in 2018 I can get back on track with training. I am really enjoying this 5-4-3-2-1 thing, though. Just wish I could do it more consistently.

Incline bench press 5-4-3-2-1 to make up for yesterday

Hack squat 5s x 8 - really felt this in the quads later on

Leg extensions 2s x 15

Abductor machine 2s x 15

I'm way weaker on the abductor machine than I used to be. Could be that weak hips = sucky squats.


Monday, January 16, 2017

Off Again

10 January 2017

SlingShot bench press 335x5, 350x4, 355x3, 365x2, 390x1

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

Machine fly 3s x 10-12

Machine row 3s x 8-10

Preacher DB curl 3s x 8

Tricep superset (overhead extension + pushdown) x 3 sets


11 January 2017

Decided to try something different and did paused squats:

335x5, 355x4, 365x3, 375x2, 385x1

Then regular squats:

405x5, 415x4, 425x3, 435x2

Hack squat 3s x 10-12

Monday, January 9, 2017

Presses But No Squats

3 January 2017

Pull 405x5, 425x4, 435x3, 455x2, 465x1, 485x1, 505x1

Strong and explosive on the pulling. Used a belt from 455 up.

Stiff-legged pull 1s x 5

Smith machine bentover row 2s x 8, 3s x 6

Leg curl 4s x 10


5 January 2017

SlingShot bench press 340x5, 350x4, 360x3, 370x2, 380x1, 405x1

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

Incline bench press 5-4-3-3-1

DB preacher curl 4s x 6

Concentration curl 3s x 6-8

Cable overhead extension + pushdown superset x 4 sets


6 January 2017

Squat 365x5, 385x5, 405x4, 415x4, 435x3, 445x2

455 felt too heavy again. Oh well.

Leg press 3s x 15

Leg extension 3 sets AMAP


8 January 2017

Bench press 310x5, 315x4, 325x3, 335x2, 350x1, 370x1

Close grip 2s x 5

Pulldowns 10-8-6-5-5

Standing BTN press 155x5, 165x4, 175x3, 180x2, 185xfail

Barbell curl 4s x 8

Incline bench DB curl 3s x 8

DB lateral raise x 2 sets


9 January 2017

Pull 405x5, 420x4, 430x3, 440x2, 465x1 - will try to go heavy on squats this week

Smith machine bentover row 3s x 8

Monday, January 2, 2017

Happy New Year

29 December 2016

SlingShot bench press 335x5, 345x4, 355x3, 365x2, 385x1

Had a weird pain under my left scapula today so I didn't go too heavy and skipped the seated rowing. Did 4 sets of 10-12 band pullaparts instead.

Incline press 5-4-3-2

Smith machine bent over rows 4s x 6-8

Preacher curl DB + EZ bar superset x 4

Tricep rope extensions + pushdowns x 3 supersets


30 December 2016

Squat 405x5, 415x4, 435x3, 445x2, 465x1

Squats feel slow, heavy and wrong. I'm struggling to even walk the barbell out of the rack.

Hack squat 3s x 12 for a bit of variety

Leg extension 2s x 15


2 January 2017

Bench press 305x5, 315x4, 325x3, 335x2, 345x1, 365x1, 385x1

Unlike squats, benching is going well, and has been going well for some time.

Close grip 2s x 5

Pulldowns 10-8-6-5, close-grip 8-6

Barbell curl 3s x 8, 2s x 6

Standing BTN press 155x5, 165x4, 175x3, 180x2, 190xnone