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Monday, August 14, 2017

Press More

9 August 2017

SlingShot bench press 350x5, 340x4, 335x5

T-bar rows 4s x 6-8

Barbell extensions 2s x 8

Seated two DB press 3s x 10

Decided to give my elbows a break and will do DB presses as my assistance exercise for a few weeks.

Hammer curls 4s x 10

Concentration curl 4s x 6-8

11 August 2017

Squat 435x4, 425x5, 405 2sx5

Paused squat 325x5, 370x5

Went too heavy and didn't get all the reps with 435.

Stiff-legged deadlift 3s x 5

Hack squat 4 sets x 10-12

13 August 2017

Bench press 345x3, 355x3, 325x3, 320x3, 305x3

This might be the heaviest triple I've ever done. Bench press has been going smoothly lately.

Pulldowns 10-6-6-5

Barbell extensions 3s x 8

Seated BTN press 135x5, 155x5, 175 2sx5

Barbell curl 4s x 6-8

Preacher curl 4s x 6

Overhead extensions 3s x 12

Monday, August 7, 2017


31 July 2017

My hands felt like raw meat this morning and I couldn't grip the bar properly with my left. All I did yesterday was press, so not sure what happened there. To avoid dropped weights and back injury, I worked up to a lightish single and called it a day.

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

Sumo deadlift 3s x 5

Bent over row 3s x 5

Squat, light 2s x 5

2 August 2017

SlingShot bench press 340 x 2s x 6, 320x6

Barbell extensions 3s x 6-8

T-bar row 2s x 8, 3s x 6

Standing front press 155x6, 135x6

Hammer curl 3s x 10-12

Reverse curl 4s x 6

Overhead cable extension 3s x 10-12

4 August 2017

Squat 430 2s x 5, 425x5, 405 2s x 5

Second set with 430 was awful, 2-3 of the 5 reps were not to depth. Not sure why I tried to repeat the weight instead of going with the planned load drop. Probably because I've been reading old John McCallum articles on the Tight Slacks site and bought into the propaganda.

Stiff-legged DL 3s x 5

Leg press x 20, x 15

Leg extension 2s x 12

6 August 2017

Bench press 335 2s x 4, 315 2s x 4

Paused bench press 285x4

Pulldowns 10-8-6-5

Barbell extensions 2s x 8

A bunch of barbell and DB curls.

Overhead cable extension 3s x 10-12

7 August 2017

Deadlift 420 2s x 5, 405x5

Sumo DL 2s x 5

Bent-over row 2s x 5

Squat, light 3s x 5

Standing BTN press 135x5, 145 2s x 5