Recent Training

28 May 2012

Back squat:

Warmup x a few sets and reps

315 lbs. x 5

365 lbs. x 3

405 lbs. x 5

415 lbs. x 5

425 lbs. x 5 (added belt)

435 lbs. x 5

Glute-ham raise 4 sets x 6-8 reps

Leg press 3 sets x 20 reps

29 May 2012

Seated behind-the-neck press – worked up to 185 lbs. x 2

Seated military front press – hit 185 lbs. x 3, then 205 lbs. x 1

Pullups 6 sets x 5

T-bar rows 3 sets x 8-10 reps

Long-pause bench press (5 seconds at chest) – worked up to 275 lbs. x 1

31 May 2012

Deadlift:

135 lbs. x 10

225 lbs. x 5

315 lbs. x 2

365 lbs. x 2

405 lbs. x 1

455 lbs. x 1 (matched previous PR after three weeks of no deadlifting... might be on to something here)

Good-mornings, 3 sets x 6-8 (bent knees slightly and went as deep as possible, light weight)

Weighted situps, heavy, 4-5 sets

Smith machine shrugs 4 sets x 8-10

Low pulley rows, 6 sets x 6-10 reps (went really heavy on these on last 3 sets, felt good)

 

 

2 June 2012

 

Bench press:

 

Regular - worked up to 290 lbs. x 2 sets x 5

 

Close-grip - 245 lbs. x 5, 255 lbs. x 4

 

DB flyes 40 lbs. x AMAP

 

Pulldowns 5 sets

 

Smith machine bent-over rows 4 sets

 

Dips 1 set unweighted, 2 sets weighted

 

DB preacher curls + DB skullcrushers 3 sets