Training - Pull

30 August 2012

Warmup - pause squat up to 285x3, 300x2

Mid-shin deadlift:

135x10 - 225x5 - 315x2 - 375x1 - 405x1 - 425x1 - 445x1 - 465x1

Shrugs 435 lbs. x 3 sets x 8

Glute-ham raise 3 sets

T-bar rows 3 sets, light

Bench Press Training

28 August 2012


Bench press 315 lbs. x 5 sets x 2

Seated OH press: did a mix of BTN and front press

135 lbs. x 6 front - 155 lbs. x 5 BTN - 185 lbs. x 2 F, x2 BTN (as one set) - 205 lbs. x 1F, 1B - 225 lbs. x 1F

Pullups BW x 5 x 5

DB skullcrushers (60s) 3 sets x 8

Barbell curls 95 lbs. x 30 reps total (over several sets with minimal rest in between)

Weighted ab work 2 sets x 20

Incline bench DB curl (light) 2 sets

Another Update... Getting Lazy About Posting

22 August 2012

Stiff-leg deadlift:

135x10 - 225x5 - 285x5 - 335x5

Shrugs 435 lbs. x 7, x 8, x 6

Single-leg curl 2 sets AMAP

Weighted ab work 3 sets


24 August 2012

Bench press 310 lbs. x 5 sets x 3

T-bar rows 5 sets x 10-15 reps (light to moderately heavy)

DB skullcrushers (60s) 3 sets x 8

DB hammer curls (40s) 3 sets x 12


27 August 2012

Back squat warmup, 315x5, 405x5, 465 x 3 sets x 5 (belt and knee wraps on last 3 sets)

Leg press 4 plates x 10, 5 plates x 10, 6 plates x 10, 6 plates + 35s x 10

Split squat 1 set BW, 2 sets weighted

Single-leg extension 2 sets AMAP

Single-leg curl 2 sets AMAP

Standing calf raise 2 sets AMAP w. stack

Recent Training

18 August 2012

Bench press, regular 308 lbs. x 5 sets x 3

Close-grip BP 225 lbs x 10

Wide-grip BP 235 lbs. x 10

Pullups 7 sets x 5

Snatchgrip BTN press, standing 3 x 3 with 35 lbs.

Hammer curls (40s) 3 sets x 12

DB skullcrushers (55s) 3 sets x 8

Seated incline bench curls (light) 2 sets AMAP


19 August 2012

Back squat: warmup, 315x3, 365x5, 405x5, 455 lbs. x 3 sets x 5 (belt&wraps)

I haven't trained with knee wraps in a long while, squats felt strong and explosive. Easier than 435x3x5 2 weeks ago.

Leg press 4 plates x 10, 5 plates x 10, 6 plates x 10, 6 plates + 25 x 10

Single-leg squats, weighted 2 sets

Single-leg extension 2 sets AMAP

Single-leg curl 2 sets AMAP

Standing calf raise 2 sets AMAP

Abduction/adduction machine 1 set x 20 each

Weighted ab work 3 sets

Face pulls 2 sets x 15


21 August 2012

Bench press 280 lbs. x 3 sets x 6, 1 set x 7

Seated military press 185x3, 205x2, 225x1, 185x3

Pulldowns 4 sets x 15, light

DB skullcrushers (60s) x8, x 6 x 2 sets

Barbell curls 4 sets (12, 12, 10, 5)

Training - Pull

16 August 2012


Below-knee pull

135x10 - 225x5 - 315x2 - 385x1 - 415x1 - 435x1 - 455x1

This is the toughest deadlift variation for me as my deads usually stall right about knee level. Hit 455 lbs., which beats my previous best of 435, which is not bad.

Shrugs 435 lbs x 6, x 8, x 7 - didn't quite get the 3x8, but this was pretty good.

Weighted hyperextension 2 sets x 8-10

Weighted ab work 4 sets x 12-15

Single-leg curl - 20 total reps per leg

Low pulley row 4 sets x 12-15 reps (light)

Shrugs in standing calf raise machine (new favorite) 2 sets - just playing around with these, but they hit the traps quite hard.

Training - Bench Press

14 August 2012

Bench press 280 lbs. x 4 sets x 6

Pulldowns 4 sets x 15 (light), 1 set x 6 (heavy)

Seated military front press 135x6, 185x3, 205x2, 225x1

Face pulls 2 sets x 15

DB skullcrushers 55s x 3 sets x 8

Barbell bicep curl 95 lbs. x 30 reps as a giant rest-pause set

Incline seated DB curl 2 sets x 15, light

Training - Legs

12 August 2012


Back squat warmup, then 335x5, 405x5, 445 lbs. x 3 sets x 5

Leg press 4 plates x 10, 5 plates x 10, 6 plates x 10, 7 plates x 8

Single-leg extensions 2 sets AMAP

Single-leg curls 2 sets AMAP

Standing calf raise (full stack) 2 sets AMAP

Abductor/adductor machines 1 set x 20 each

Bench Press Training

11 August 2012


Bench press 308 lbs. x 5 sets x 3 (supposed to do 305 but used heavy collars)

Close-grip BP 215 lbs. x 10

Wide-grip BP 225 lbs. x 10

Pulldowns 5 sets

DB skullcrushers 55s 3 sets x 8

DB hammer curls 45s 3 sets x 12

Deadlift Training

8 August 2012


Stiff-leg deadlift 135x10, 225x5, 275x5, 325x5, then 225x5 as back-off

Weighted abs x 3 sets x 12-15

Seated DB shrugs 85xx10, 95sx12, 105sx12, 115sx15x2 sets

T-bar row 2 plates x 15 x 2 sets, 2 plates + 25 x 10 x 2 sets

Single-leg curls 2 sets x 8 per leg

Training - Bench Press & Shoulders

7 August 2012


Bench press 280 lbs. 2 sets x 6, 2 sets x 5

Starting to slow down on the BP, couldn't complete all four sets at 280. But it was a 75% kind of day, so I'm pretty sure I'll get the 4x6 next time.

Pulldowns 3 sets x 15, light

Snatch-grip standing BTN press 135 lbs. x 3x3

Seated military press 205x2, 225x1, 245xfail

DB skullcrushers 3 sets x 8 w. 55s

DB hammer curls 3 sets x 12, light

EZ bar drag curls 2 x 10

Squat Training

5 August 2012


Back squat 315x5, 385x5, 435 x 3 sets x 5 reps

Leg press 4 plates x 10, 5 plates x 10, 6 plates x 10, 7 plates x 10

Split squats 1 set BW, 2 sets w. 20-lb. DBs

Abductor / adductor machine 1 set each

Standing calf raise 1 set AMAP w. stack

Bench Press - Heavy Day

4 August 2012


Bench press 300 lbs. x 5 sets x 3 (easy)

Close-grip BP 205 lbs. x 10

Wide-grip BP 215 lbs. x 10

Pulldowns 3 sets x 15

T-bar rows 3 sets x 15

DB skullcrushers, 55s x 3 sets x 8

Barbell curls 4 sets x 15

Weighted abs 3 sets x 12

Deadlift Training

1 August 2012


Deficit deadlift - 135x5, 225x5, 315x2, 335x1, 365x1, 375 lbs. x 1

Shrugs 405x8, 425x7, 425x7

Low pulley rows 3 sets x 10

Bench / Overhead Press Training

31 July 2012


Bench press 275 lbs. x 3 sets x 6, 1 set x 7

Bent-over rows, light 4 sets

Seated front military press warmup, 185x3, 205 x 2, 220 x 1

DB skullcrushers, 55s x 3 sets x 8

Incline bench DB curls 3 sets x 10

Weighted abdominals 3 sets x 10-12