31 October 2011
Overhead press from rack:
Warmup - fives, triples, doubles
195 lbs. x 1
205 lbs. x 1
215 lbs. x 1
230 lbs. x 1 (nice)
240 lbs. x fail (not just fail... got owned)
Back-off exercise (sort of): two-DB overhead press w. 75s x 4 reps
Pullups/chinups 6 sets x 5
Close-grip bench press with chains:
185 lbs. + chain x 3
225 lbs. + chain x 3
235 lbs. + chain x 2
245 lbs. + chain x 3
255 lbs. + chain x 2
Used a heavier chain than the other time I did this exercise. Got to ask somebody on the gym staff about the weight of the various chains.
Bottom-position bench press - worked up to 270 lbs. x 1 and that was about it.
Arm supersets with slow eccentrics:
Hammer curls 3 sets x 5-6
Tricep pushdowns 3 sets x 5-7
Preacher curls 3 sets x 5
Machine tricep dips 3 sets x 5-8
Olympic bar bicep curl 2 sets x 5
Olympic bar skullcrusher 2 sets x 6-8
Monday, October 31, 2011
Saturday, October 29, 2011
Bench Press Training - Week 5
29 October 2011
Bench press:
Warmup x bunch of sets
225 lbs. x 5
270 lbs. x 3
290 lbs. x 1
305 lbs. x 1
320 lbs. x 1 (this felt a good 50 lbs. heavier than it should have felt)
295 lbs. x 2 sets x 2 (second set was almost a failure, so I lowered the weight)
275 lbs. x 2 x 2 (easy)
Paused bench press - tried 245 lbs., got two reps and almost died.
Pullups/chinups 4 sets x 5, 1 set x 3 (had to hurry through these with little rest)
Arm superset workout w. 3-second eccentrics:
Tricep pushdowns 3 sets x 6-7
Hammer curls 3 sets x 5-6
Seated dip machine 3 sets x 5-8
Preacher curls 3 sets x 5-6
Bench press:
Warmup x bunch of sets
225 lbs. x 5
270 lbs. x 3
290 lbs. x 1
305 lbs. x 1
320 lbs. x 1 (this felt a good 50 lbs. heavier than it should have felt)
295 lbs. x 2 sets x 2 (second set was almost a failure, so I lowered the weight)
275 lbs. x 2 x 2 (easy)
Paused bench press - tried 245 lbs., got two reps and almost died.
Pullups/chinups 4 sets x 5, 1 set x 3 (had to hurry through these with little rest)
Arm superset workout w. 3-second eccentrics:
Tricep pushdowns 3 sets x 6-7
Hammer curls 3 sets x 5-6
Seated dip machine 3 sets x 5-8
Preacher curls 3 sets x 5-6
Thursday, October 27, 2011
Overhead Press Day
27 October 2011
Overhead press from rack:
Warmup - triples, doubles, singles
185 lbs. x 2
205 lbs. x 2
215 lbs. x 1
225 lbs. x 1
235 lbs. x fail x 2
Two-DB press 65 lbs. x 5, 70 lbs. x 5
Overhead press is not progressing, still can't match or beat my PR of 235 lbs. I've been focusing on the bench for a while now and was not expecting it to progress much. I just do a bunch of random singles whenever I think/feel about it. The good news is that 225 lbs. is easy now, I can get it any time. I just need to move that "light weight" threshold to 230, then onward and upward.
Pullups/chinups 8 sets x 5 - very weird scapular pain (right side) when doing pullups
Double KB clean and bottoms-up press 4-5 sets, light to heavy weight ('heavy' being 35 lbs.)
One-arm KB dead stop snatches (from floor to overhead) 4 sets, up to 53 lbs. for triples
Incline ab board situps, weighted, heavy, 3 sets
Overhead press from rack:
Warmup - triples, doubles, singles
185 lbs. x 2
205 lbs. x 2
215 lbs. x 1
225 lbs. x 1
235 lbs. x fail x 2
Two-DB press 65 lbs. x 5, 70 lbs. x 5
Overhead press is not progressing, still can't match or beat my PR of 235 lbs. I've been focusing on the bench for a while now and was not expecting it to progress much. I just do a bunch of random singles whenever I think/feel about it. The good news is that 225 lbs. is easy now, I can get it any time. I just need to move that "light weight" threshold to 230, then onward and upward.
Pullups/chinups 8 sets x 5 - very weird scapular pain (right side) when doing pullups
Double KB clean and bottoms-up press 4-5 sets, light to heavy weight ('heavy' being 35 lbs.)
One-arm KB dead stop snatches (from floor to overhead) 4 sets, up to 53 lbs. for triples
Incline ab board situps, weighted, heavy, 3 sets
Wednesday, October 26, 2011
Squat Training - Week 1, Day 1 of 4-Week Cycle
26 October 2011
I realized I have seven weeks of training left in 2011 before I leave for holiday. This is enough to run one four-week cycle and one three-week cycle for the squat and hopefully hit a max in the seventh week.
I have taken 480 lbs. as the goal to finish 2011 on a semi-high note. My PB (set last year) is 475 lbs. (215 kgs). I have had a few setbacks in the meantime, but training has been going well lately and I think I can still finish 2011 higher than 2010. I have already improved my bench press by 8 lbs. and my press by 10, so a 5-lb. gain on the squat would round it out nicely.
I have given up all hope for the deadlift (current PB 455 lbs.), what with recurring back injures and all. 500 will have to wait until 2012.
Back squat:
115 lbs. x 10
135 lbs. x 3
225 lbs. x 6
260 lbs. x 4
340 lbs. x 1
385 lbs. x 1
410 lbs. x 1
360 lbs. x 5
370 lbs. x 3
380 lbs. x 3
390 lbs. x 2
400 lbs. x 1
Instead of doing asisstance work, I practiced sumo deadlifts. These went well - worked up to a single with 395 lbs. and did not feel any undue back strain or pain. Great considering that last week I wrenched my back pulling 330. Maybe this is the way to go.
I realized I have seven weeks of training left in 2011 before I leave for holiday. This is enough to run one four-week cycle and one three-week cycle for the squat and hopefully hit a max in the seventh week.
I have taken 480 lbs. as the goal to finish 2011 on a semi-high note. My PB (set last year) is 475 lbs. (215 kgs). I have had a few setbacks in the meantime, but training has been going well lately and I think I can still finish 2011 higher than 2010. I have already improved my bench press by 8 lbs. and my press by 10, so a 5-lb. gain on the squat would round it out nicely.
I have given up all hope for the deadlift (current PB 455 lbs.), what with recurring back injures and all. 500 will have to wait until 2012.
Back squat:
115 lbs. x 10
135 lbs. x 3
225 lbs. x 6
260 lbs. x 4
340 lbs. x 1
385 lbs. x 1
410 lbs. x 1
360 lbs. x 5
370 lbs. x 3
380 lbs. x 3
390 lbs. x 2
400 lbs. x 1
Instead of doing asisstance work, I practiced sumo deadlifts. These went well - worked up to a single with 395 lbs. and did not feel any undue back strain or pain. Great considering that last week I wrenched my back pulling 330. Maybe this is the way to go.
Tuesday, October 25, 2011
Misc Pressing Day
25 October 2011
Bottom position bench press:
135 lbs. x 8
185 lbs. x 3
245 lbs. x 3
265 lbs. x 3 x 5 sets
Mid-position bench press (above sticking point):
275 lbs. x 1, 315 lbs. x 1, 335 lbs. x 1, 355 lbs. x 1, 375 lbs. x fail
HammerStrength Seated Row:
2 plates x 8
2 plates + 25s x 8
3 plates + 5s x 5 x 3 sets
Pullups 3 sets x 5
Two-DB press 65s x 5, 70s x 4
Seated behind-the-neck overhead press:
135 lbs. x 5, 155 lbs. x 3, 175 lbs. x 2, 185 lbs. x 2, 195 lbs. x 1
Then did a quick bodybuilding-style arm workout, emphasizing the negative portion of the lift and super-setting bicep and tricep exercises whenever possible:
Two-DB hammer curls 3 sets x 5-7
Tricep rope pushdowns 3 sets x 5-8
EZ bar preacher curl 3 sets x 5-6
Seated tricep dip machine 3 sets x 5-8
Standing Olympic bar bicep curl 3 sets x 5
Olympic bar skullcrushers 3 sets x 5 (last set only 3)
The 3-second or longer eccentric really pumps the arms up nicely.
Incline ab board situps, unweighted, 2 sets
Bottom position bench press:
135 lbs. x 8
185 lbs. x 3
245 lbs. x 3
265 lbs. x 3 x 5 sets
Mid-position bench press (above sticking point):
275 lbs. x 1, 315 lbs. x 1, 335 lbs. x 1, 355 lbs. x 1, 375 lbs. x fail
HammerStrength Seated Row:
2 plates x 8
2 plates + 25s x 8
3 plates + 5s x 5 x 3 sets
Pullups 3 sets x 5
Two-DB press 65s x 5, 70s x 4
Seated behind-the-neck overhead press:
135 lbs. x 5, 155 lbs. x 3, 175 lbs. x 2, 185 lbs. x 2, 195 lbs. x 1
Then did a quick bodybuilding-style arm workout, emphasizing the negative portion of the lift and super-setting bicep and tricep exercises whenever possible:
Two-DB hammer curls 3 sets x 5-7
Tricep rope pushdowns 3 sets x 5-8
EZ bar preacher curl 3 sets x 5-6
Seated tricep dip machine 3 sets x 5-8
Standing Olympic bar bicep curl 3 sets x 5
Olympic bar skullcrushers 3 sets x 5 (last set only 3)
The 3-second or longer eccentric really pumps the arms up nicely.
Incline ab board situps, unweighted, 2 sets
Sunday, October 23, 2011
Squat Training - Improv Day
23 October 2011
Did some back squats to make sure my back was okay. There was a bit of pain when I unracked the bar, but otherwise it went well. I was tempted to do some deadlifting and tried some light pulls, but didn't want to test my luck.
Warmup - bunch of sets with the bar, weights up to 225 lbs.
300 lbs. x 3
335 lbs. x 2
370 lbs. x 2
425 lbs. x 1
450 lbs. x 1
Leg press - worked in 5-rep sets up to 7 plates per side x 5
Some misc pullups, and that was it. Foam rolled the back, found a few really painful spots.
Did some back squats to make sure my back was okay. There was a bit of pain when I unracked the bar, but otherwise it went well. I was tempted to do some deadlifting and tried some light pulls, but didn't want to test my luck.
Warmup - bunch of sets with the bar, weights up to 225 lbs.
300 lbs. x 3
335 lbs. x 2
370 lbs. x 2
425 lbs. x 1
450 lbs. x 1
Leg press - worked in 5-rep sets up to 7 plates per side x 5
Some misc pullups, and that was it. Foam rolled the back, found a few really painful spots.
Saturday, October 22, 2011
Bench Press Training - Week 4
22 October 2011
Bench press:
Warmup x a bunch of sets
225 lbs. x 3
265 lbs. x 3
285 lbs. x 1
300 lbs. x 1
315 lbs. x 1
290 lbs. x 4 sets x 2 (tough)
Paused BP 245 lbs. x 4
Close-grip BP with chains 225 lbs. + chains x 2 sets x 4
Added some light to medium overhead pressing:
Two-DB clean&presses 60 lbs. x 5, 65 lbs. x 5, 70 lbs. x 5
Tricep pushdowns 3 sets
Then I tried to squeeze in some light deadlifts - and disaster (almost) struck. I warmed up with some fast pulling and loaded the bar to 330 lbs., which I was planning to do 3x3 quick pulls with.
The first rep of the very first set came up explosively; the second one was just as fast, but I felt a sharp spasm of pain on the right side of my lower back. It probably has something to do with me swinging kettlebells with bad form like a complete dumbass a few days ago.
The pain has since subsided some, and I hope it's not going to be serious like the last time I jacked up my back. But yes, this is pretty disappointing. I need to see a sports doctor - my lower back has always been strong and injury-free, and tweaking it twice in the past few months is surely not a good sign. I was right on track for a big squat by the end of the year, possibly a PR. Now it's all up in the air.
Bench press:
Warmup x a bunch of sets
225 lbs. x 3
265 lbs. x 3
285 lbs. x 1
300 lbs. x 1
315 lbs. x 1
290 lbs. x 4 sets x 2 (tough)
Paused BP 245 lbs. x 4
Close-grip BP with chains 225 lbs. + chains x 2 sets x 4
Added some light to medium overhead pressing:
Two-DB clean&presses 60 lbs. x 5, 65 lbs. x 5, 70 lbs. x 5
Tricep pushdowns 3 sets
Then I tried to squeeze in some light deadlifts - and disaster (almost) struck. I warmed up with some fast pulling and loaded the bar to 330 lbs., which I was planning to do 3x3 quick pulls with.
The first rep of the very first set came up explosively; the second one was just as fast, but I felt a sharp spasm of pain on the right side of my lower back. It probably has something to do with me swinging kettlebells with bad form like a complete dumbass a few days ago.
The pain has since subsided some, and I hope it's not going to be serious like the last time I jacked up my back. But yes, this is pretty disappointing. I need to see a sports doctor - my lower back has always been strong and injury-free, and tweaking it twice in the past few months is surely not a good sign. I was right on track for a big squat by the end of the year, possibly a PR. Now it's all up in the air.
Brief Upper Back Session
21 October 2011
Had only about 25 minutes to train, so:
HammerStrength seated row:
1 plate per side x 10
1 plate and 25 lbs. per side x 8
2 plates x 8
2 plates + 25s x 8
3 plates x 6
3 plates + 10 x 4-5 sets of 3-6 reps
Pullups 2 sets x 8, 1 set x 6
EZ bar bicep curls 4 sets
Had only about 25 minutes to train, so:
HammerStrength seated row:
1 plate per side x 10
1 plate and 25 lbs. per side x 8
2 plates x 8
2 plates + 25s x 8
3 plates x 6
3 plates + 10 x 4-5 sets of 3-6 reps
Pullups 2 sets x 8, 1 set x 6
EZ bar bicep curls 4 sets
Squat Training - Week 3 of 3-Week Cycle
19 October 2011
Back squat:
Bunch of sets to warm up - from just the bar to 185 lbs.
225 lbs. x 6
300 lbs. x 4
370 lbs. x 2
425 lbs. x 1
450 lbs. x 1 (target weight)
I was supposed to max out after the target weight, but didn't feel particularly strong today so:
460 lbs. x 1
405 lbs. x 3 (no belt or wraps)
Paused squat 315 lbs. x 5 (took a lot of weight of and made the pauses count)
Moderate OH pressing - up to 205 lbs. x 1
KB swings 4 sets (went a bit too heavy on the last one, lost my footing and tweaked my back a bit)
Incline ab board weighted situps 4-5 sets
HammerStrength hack squat 3 sets (last one 2 plates x 5)
Back squat:
Bunch of sets to warm up - from just the bar to 185 lbs.
225 lbs. x 6
300 lbs. x 4
370 lbs. x 2
425 lbs. x 1
450 lbs. x 1 (target weight)
I was supposed to max out after the target weight, but didn't feel particularly strong today so:
460 lbs. x 1
405 lbs. x 3 (no belt or wraps)
Paused squat 315 lbs. x 5 (took a lot of weight of and made the pauses count)
Moderate OH pressing - up to 205 lbs. x 1
KB swings 4 sets (went a bit too heavy on the last one, lost my footing and tweaked my back a bit)
Incline ab board weighted situps 4-5 sets
HammerStrength hack squat 3 sets (last one 2 plates x 5)
Monday, October 17, 2011
Miscellaneous Pressing
17 October 2011
I had to move the first pressing session of this week to Monday due to time constraints later in the week. This made it my fourth training day in a row, with the upper body still sore from the bench press session on Saturday. As a result today's numbers were low - a nice 80% session, but nothing special.
On a more positive note, I had to wait for the power rack to free up and started doing some close-grip bench presses with chains in the meantime (someone else had been using the chains and I just picked up after they finished). Ended up hitting a conservative max. I must say that I find this movement absolutely awesome and plan to incorporate it more into my misc pressing workouts in the future.
Overhead press from rack: warmup, 205 x 1, 215 x 1, 225 x 1, 235 x fail
Pullups 3 sets x 8
Close-grip BP with chains: don't know how much the chains weigh, but this is how it went:
135 lbs. + chains x 5-6
185 lbs. + chains x 3
205 lbs. + chains x 3
225 lbs. + chains x 3
245 lbs. + chains x 2
255 lbs. + chains x 1
Bottoms-up bench press: was already beat up by now, so I just hit a couple of singles:
Warmup x a few sets
255 lbs. x 1, 265 lbs. x 1, 275 lbs. x 1
I had to move the first pressing session of this week to Monday due to time constraints later in the week. This made it my fourth training day in a row, with the upper body still sore from the bench press session on Saturday. As a result today's numbers were low - a nice 80% session, but nothing special.
On a more positive note, I had to wait for the power rack to free up and started doing some close-grip bench presses with chains in the meantime (someone else had been using the chains and I just picked up after they finished). Ended up hitting a conservative max. I must say that I find this movement absolutely awesome and plan to incorporate it more into my misc pressing workouts in the future.
Overhead press from rack: warmup, 205 x 1, 215 x 1, 225 x 1, 235 x fail
Pullups 3 sets x 8
Close-grip BP with chains: don't know how much the chains weigh, but this is how it went:
135 lbs. + chains x 5-6
185 lbs. + chains x 3
205 lbs. + chains x 3
225 lbs. + chains x 3
245 lbs. + chains x 2
255 lbs. + chains x 1
Bottoms-up bench press: was already beat up by now, so I just hit a couple of singles:
Warmup x a few sets
255 lbs. x 1, 265 lbs. x 1, 275 lbs. x 1
Sunday, October 16, 2011
Squat Training - Week 2, Day 2 of 3-Week Cycle
16 October 2011
Back squat:
Bar x a bunch of sets (had a hard time finding the correct position)
115 lbs. x 10
135 lbs. x 3
185 lbs. x 3
225 lbs. x 6
290 lbs. x 4
360 lbs. x 1
415 lbs. x 1
440 lbs. x 1
Paused squat 340 lbs. x 5 (only a few reps were actually paused)
Deadlift 320 lbs. 3x3
Double-KB swings, 3 sets x 12
Trap bar farmer's walk 2 sets, overhead loaded carry x 1 set
Back squat:
Bar x a bunch of sets (had a hard time finding the correct position)
115 lbs. x 10
135 lbs. x 3
185 lbs. x 3
225 lbs. x 6
290 lbs. x 4
360 lbs. x 1
415 lbs. x 1
440 lbs. x 1
Paused squat 340 lbs. x 5 (only a few reps were actually paused)
Deadlift 320 lbs. 3x3
Double-KB swings, 3 sets x 12
Trap bar farmer's walk 2 sets, overhead loaded carry x 1 set
Saturday, October 15, 2011
Bench Press Training - Week 3
15 October 2011
Experimented a bit with foot placement, etc. Found out that feet flat all the way is the best way for me to bench press and that I have no business doing arched-back bench presses; I can never get my feet right when I try to tuck them under and go on the balls of my toes, and I just end up unstable and wobbly, making even light weight difficult to press.
Bench press:
Warmup several sets
225 lbs. x 5
260 lbs. x 3
280 lbs. x 1
295 lbs. x 1
310 lbs. x 1 (all nice and crisp, as they should be at this weight)
285 lbs. x 4 sets x 2
Paused BP 235 lbs. x 5
Close-grip BP 235 lbs. x 5
Overhead press from rack: 135x5, 155x3, 175x3, 195x2, 205x1
Tricep pushdowns, heavy, 3 sets (gripping the bar with a close-grip-bench grip - a novel exercise that I think has a lot of potential)
Burn-out exercise (light weight, lots of reps):
Two-DB front and lateral raise combo 2 sets x 8-12
Pec deck machine 1 set x 12
Double-KB bottoms-up presses 3 progressively heavier sets
Experimented a bit with foot placement, etc. Found out that feet flat all the way is the best way for me to bench press and that I have no business doing arched-back bench presses; I can never get my feet right when I try to tuck them under and go on the balls of my toes, and I just end up unstable and wobbly, making even light weight difficult to press.
Bench press:
Warmup several sets
225 lbs. x 5
260 lbs. x 3
280 lbs. x 1
295 lbs. x 1
310 lbs. x 1 (all nice and crisp, as they should be at this weight)
285 lbs. x 4 sets x 2
Paused BP 235 lbs. x 5
Close-grip BP 235 lbs. x 5
Overhead press from rack: 135x5, 155x3, 175x3, 195x2, 205x1
Tricep pushdowns, heavy, 3 sets (gripping the bar with a close-grip-bench grip - a novel exercise that I think has a lot of potential)
Burn-out exercise (light weight, lots of reps):
Two-DB front and lateral raise combo 2 sets x 8-12
Pec deck machine 1 set x 12
Double-KB bottoms-up presses 3 progressively heavier sets
Bonus Back&Biceps Day
14 October 2011
Had a bit of extra time today, so I snuck in a brief back-and-biceps session to lessen the workload for tomorrow:
Bent-over row:
135 lbs. x 10
185 lbs. x 5
205 lbs. x 5
235 lbs. x 5
255 lbs. x 5
265 lbs. x 3
275 lbs. x 3
HammerStrength plate-loaded seated row - 4 progressively heavier sets
Pullups 1 set x 8, 1 set x 5 (upper back felt a bit iffy, so I stopped)
Burn-out back exercise (light weight, high reps):
HammerStrength high row 2 sets x 10-12 reps
EZ bar bicep curl - 4 sets
Burn-out bicep exercise (light weight, high reps):
Preacher curl machine 3 sets x 10-12 reps
Had a bit of extra time today, so I snuck in a brief back-and-biceps session to lessen the workload for tomorrow:
Bent-over row:
135 lbs. x 10
185 lbs. x 5
205 lbs. x 5
235 lbs. x 5
255 lbs. x 5
265 lbs. x 3
275 lbs. x 3
HammerStrength plate-loaded seated row - 4 progressively heavier sets
Pullups 1 set x 8, 1 set x 5 (upper back felt a bit iffy, so I stopped)
Burn-out back exercise (light weight, high reps):
HammerStrength high row 2 sets x 10-12 reps
EZ bar bicep curl - 4 sets
Burn-out bicep exercise (light weight, high reps):
Preacher curl machine 3 sets x 10-12 reps
Thursday, October 13, 2011
Squat Training - Day 1, Week 2 of 3-Day Cycle
12 October 2011
Back squat:
Bar x 2 sets
115 lbs. x 10
225 lbs. x 6
290 lbs. x 4
360 lbs. x 2
415 lbs. x 1
440 lbs. x 1
410 lbs. x 2
420 lbs. x 2
430 lbs. x 1
Paused squats 340 lbs. x 2 (felt a strange pain in my left shoulder blade and stopped here)
Double KB swings 2 x 12, 2 x 8 (35s and 44s)
Incline ab board situps, weighted 3 sets
KB side bends 1 set
KB farmer walk x 1 set
Back squat:
Bar x 2 sets
115 lbs. x 10
225 lbs. x 6
290 lbs. x 4
360 lbs. x 2
415 lbs. x 1
440 lbs. x 1
410 lbs. x 2
420 lbs. x 2
430 lbs. x 1
Paused squats 340 lbs. x 2 (felt a strange pain in my left shoulder blade and stopped here)
Double KB swings 2 x 12, 2 x 8 (35s and 44s)
Incline ab board situps, weighted 3 sets
KB side bends 1 set
KB farmer walk x 1 set
Wednesday, October 12, 2011
Bench Press Partials Training
11 October 2011
Started out with some heavy overhead pressing, then switched to bottom-position bench presses. These hurt my left shoulder in a weird way, so I did some board presses instead.
Overhead press:
Warmup - sets of five, then triples, then singles to 185 lbs.
200 lbs. x 1
210 lbs. x 1
215 lbs. x 1
225 lbs. x 1
235 lbs. x fail
Bottom-position presses - 2 inches off chest:
135 lbs. x 10
185 lbs. x 5
225 lbs. x 3
Board presses - to around 5 inches off chest: worked up to 315 lbs. x 1. Might do these more often.
Pullups 3 sets x 8
Bent-over rows 135x8, 185x5, 205x5, 225x5, 245x4
Tricep pushdowns 3 sets x 12
EZ bar curls 4 sets
Double-KB bottoms-up presses 3 sets
Double-KB muscle cleans (without bending legs) 3 sets
Started out with some heavy overhead pressing, then switched to bottom-position bench presses. These hurt my left shoulder in a weird way, so I did some board presses instead.
Overhead press:
Warmup - sets of five, then triples, then singles to 185 lbs.
200 lbs. x 1
210 lbs. x 1
215 lbs. x 1
225 lbs. x 1
235 lbs. x fail
Bottom-position presses - 2 inches off chest:
135 lbs. x 10
185 lbs. x 5
225 lbs. x 3
Board presses - to around 5 inches off chest: worked up to 315 lbs. x 1. Might do these more often.
Pullups 3 sets x 8
Bent-over rows 135x8, 185x5, 205x5, 225x5, 245x4
Tricep pushdowns 3 sets x 12
EZ bar curls 4 sets
Double-KB bottoms-up presses 3 sets
Double-KB muscle cleans (without bending legs) 3 sets
Thursday, October 6, 2011
Mixed Squat and Bench Press Training
6 October 2011
Combined two sessions as I'll be away for the weekend.
Squat:
115 lbs. x 10
225 lbs. x 6
280 lbs. x 4
360 lbs. x 1
405 lbs. x 1
430 lbs. x 1
Paused squat 330 lbs. x 5 (not much of a pause)
Bench press:
225 lbs. x 3
255 lbs. x 3
275 lbs. x 1
290 lbs. x 1
305 lbs. x 1
Paused bench press 225 lbs. x 5
Close-grip bench press 235 lbs. x 5
Then did a bunch of kettlebell stuff as assistance:
Double KB swing outside knees 3 x 12 (light)
Double KB clean and bottoms-up press 3 sets, various reps (also light)
Double KB power cleans with no knee bending 3 sets
Incline ab board weighted situps, 3 sets
EZ bar and two-DB curls, 5 sets total
Combined two sessions as I'll be away for the weekend.
Squat:
115 lbs. x 10
225 lbs. x 6
280 lbs. x 4
360 lbs. x 1
405 lbs. x 1
430 lbs. x 1
Paused squat 330 lbs. x 5 (not much of a pause)
Bench press:
225 lbs. x 3
255 lbs. x 3
275 lbs. x 1
290 lbs. x 1
305 lbs. x 1
Paused bench press 225 lbs. x 5
Close-grip bench press 235 lbs. x 5
Then did a bunch of kettlebell stuff as assistance:
Double KB swing outside knees 3 x 12 (light)
Double KB clean and bottoms-up press 3 sets, various reps (also light)
Double KB power cleans with no knee bending 3 sets
Incline ab board weighted situps, 3 sets
EZ bar and two-DB curls, 5 sets total
Wednesday, October 5, 2011
Bench Press Training - Partials Day 2
4 October 2011
Bench press partials:
Position 1 (2 inches off chest):
135 lbs. x 10
185 lbs. x 8
225 lbs. x 3
250 lbs. x 3
265 lbs. x 4, x 3, x 3, x 2, x 2
When I hit at least 4 sets of 4 I'll up the weight.
Position 2 (7-8 inches off chest):
275 lbs. x 1
300 lbs. x 1
320 lbs. x 1 x 3 sets
330 lbs. x 1
335 lbs. x 1
345 lbs. x 1
HammerStrength seated horizontal rows 3 sets
Pullups 3 sets x 8
Overhead press partials - press from eye level (my sticking point):
185 lbs. x 2
190 lbs. x 1
195 lbs. x 1
Pretty stoked at this, eye-level is where my presses usually stall so getting 195 lbs. from this position is not bad at all.
EZ bar curls x a bunch of sets
Bench press partials:
Position 1 (2 inches off chest):
135 lbs. x 10
185 lbs. x 8
225 lbs. x 3
250 lbs. x 3
265 lbs. x 4, x 3, x 3, x 2, x 2
When I hit at least 4 sets of 4 I'll up the weight.
Position 2 (7-8 inches off chest):
275 lbs. x 1
300 lbs. x 1
320 lbs. x 1 x 3 sets
330 lbs. x 1
335 lbs. x 1
345 lbs. x 1
HammerStrength seated horizontal rows 3 sets
Pullups 3 sets x 8
Overhead press partials - press from eye level (my sticking point):
185 lbs. x 2
190 lbs. x 1
195 lbs. x 1
Pretty stoked at this, eye-level is where my presses usually stall so getting 195 lbs. from this position is not bad at all.
EZ bar curls x a bunch of sets
Monday, October 3, 2011
Squat Training - Week 1, Day 1 of 3-Week Cycle
3 October 2011
Back squat:
115 lbs. x 10
225 lbs. x 5
280 lbs. x 4
350 lbs. x 2
405 lbs. x 1
430 lbs. x 1
400 lbs. x 3
410 lbs. x 2
420 lbs. x 1
410 lbs. x 2
400 lbs. x 2
Paused squat 330 lbs. x 5
The new cycle is geared toward lower reps and heavier weights and I'm finding it easier. Or perhaps I'm better conditioned for heavy squatting after that grueling 4-week cycle.
Hack squat (machine) 2 sets x 10
Incline ab board situps, heavy, 3 sets
KB side bends 2 sets
Calf raise, standing, 2 x 15
Back squat:
115 lbs. x 10
225 lbs. x 5
280 lbs. x 4
350 lbs. x 2
405 lbs. x 1
430 lbs. x 1
400 lbs. x 3
410 lbs. x 2
420 lbs. x 1
410 lbs. x 2
400 lbs. x 2
Paused squat 330 lbs. x 5
The new cycle is geared toward lower reps and heavier weights and I'm finding it easier. Or perhaps I'm better conditioned for heavy squatting after that grueling 4-week cycle.
Hack squat (machine) 2 sets x 10
Incline ab board situps, heavy, 3 sets
KB side bends 2 sets
Calf raise, standing, 2 x 15
Saturday, October 1, 2011
Bench Press Training - Week 1, Day 2
1 October 2011
Bench press:
Warmup - sets with bar only, 135, 185 lbs.
225 lbs. x 5
250 lbs. x 3
270 lbs. x 1
285 lbs. x 1
300 lbs. x miss
300 lbs. x 1
The miss was a big surprise, tried to press with my feet tucked under and one of my feet slipped. The bar stalld about half-way up and came back. The second atempt felt much heavier than it should have. Could have something to do with the new partial pressing routine I'm using.
270 lbs. x 3 sets x 3, 1 set x 2
Paused bench press 225 lbs. x 5 (all with decent 2-second pause)
Close-grip bench press 225 lbs. x 2 sets x 4 (failed at 5 both times)
Pullups 3 sets x 8
Two-DB curls 3 sets x 5
The idea behind this new program is working up to an easy single, backing off 30 lbs. and hitting four triples, then down another 45 lbs. and one set of five with an extended pause at the chest. Next week add 5 lbs. to all lifts and do it again. On day two I will do bottom-up benches from two positions - Position 1 an inch or two above the chest, Position 2 two holes in the power rack above Position 1 (heavy lockouts).
Very weak showing today, possibly due to the body getting used to the power rack work which is absolutely lethal and might be throwing me off. If this persists, I'm going back to a normal routine where I cut reps as I go up in weight - worked fine so far.
Bench press:
Warmup - sets with bar only, 135, 185 lbs.
225 lbs. x 5
250 lbs. x 3
270 lbs. x 1
285 lbs. x 1
300 lbs. x miss
300 lbs. x 1
The miss was a big surprise, tried to press with my feet tucked under and one of my feet slipped. The bar stalld about half-way up and came back. The second atempt felt much heavier than it should have. Could have something to do with the new partial pressing routine I'm using.
270 lbs. x 3 sets x 3, 1 set x 2
Paused bench press 225 lbs. x 5 (all with decent 2-second pause)
Close-grip bench press 225 lbs. x 2 sets x 4 (failed at 5 both times)
Pullups 3 sets x 8
Two-DB curls 3 sets x 5
The idea behind this new program is working up to an easy single, backing off 30 lbs. and hitting four triples, then down another 45 lbs. and one set of five with an extended pause at the chest. Next week add 5 lbs. to all lifts and do it again. On day two I will do bottom-up benches from two positions - Position 1 an inch or two above the chest, Position 2 two holes in the power rack above Position 1 (heavy lockouts).
Very weak showing today, possibly due to the body getting used to the power rack work which is absolutely lethal and might be throwing me off. If this persists, I'm going back to a normal routine where I cut reps as I go up in weight - worked fine so far.
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