Training - Bench Press

29 September 2012


Bench press 290 lbs. x 3 sets x 6, 1 set x 7

T-bar rows 2 plates x 20, 3 plates x 15, 3 plates + 25 x 10

DB flyes 2 sets AMAP, very light

Barbell clean and press 135x5, 155x3, 175x3, 185x2

V-bar pulldowns 3 progressively heavier sets, 8-12 reps

DB skullcrushers (70s) 3 sets x 8

Super 100s: barbell curls (bar)

Training - Deadlift

27 September 2012


Deadlift - back to regular pulls for singles, then some back-off:

135x10 - 225x5 - 315x2 - 365x1 - 385x1 - 405x1 - 425x1 - 445x1 (nice and easy)

Back-off 275 lbs. x 2 sets x 5

Shrugs on HammerStrength machine 3 sets x 12-15

Glute-ham raise 2 sets

Weighted abs 4 sets

Super 100s: face pulls

Training - Bench Press

26 September 2012


Bench press 290 lbs. x 3 sets x 6, 1 set x 4 (just felt too heavy on the last one)

Pulldowns 3 sets x 20

Standing BTN press 115 lbs. x 3 sets x 12

DB skullcrushers 3 sets x 8 (70s)

Super 100s:

Front raise
Barbell curl

Training - Squat

24 September 2012


Back squat:

Warmup x a bunch - 365x5 - 415x5 - 455x5 - 485x2sx5r

Leg press - used a different machine because the other one was occupied and did 5 sets of 10, ending with full stack on the last set.

Super 100s - leg extensions.

Training - Bench Press

23 September 2012

Bench press 285 lbs. x 3 sets x 6, 1 set x 7 (finally)

Pulldowns 3 sets x 20

DB skullcrushers (70s) 3 sets x 8

Super 100s workout (100 reps in multiple sets to flush the old joints):

DB front raise (went from 15 to 10 to 5 lbs. to finish it off)

Curls (Oly bar)

Pushdowns (fat rubber cable suspended from bar)

Already the weird pain in my right shoulder feels a lot better. Will keep doing this for both upper and lower body and see how it goes.

Training - Deadlift

20 September 2012


Stiff-legged deadlift:

135x8 - 225x5 - 315x5 - 355x5

Glute-ham raise 3 sets x 6-8

Shrugs 445 lbs. x 6, x 5, x 5

Bent-over rows 3 sets x 15

Adductor/abductor machine 1 set x 20 each

Weighted abs 3 sets x 15

More Pressing

19 September 2012


Bench press 285 lbs. x 4 sets x 6

Pulldowns 3 sets x 20

Seated front military press up to 205 lbs. x 2

DB skullcrushers (65s) 3 sets x 8

Seated incline bench curls 2 sets x 10

DB hammer curls 2 sets x 10

Training - Squat

18 September 2012


Back squat:

Warmup x a few sets - 300x2 - 365x5 - 425x5 - 485 x 3, x 4, x 3 (belt and knee wraps)

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

Glute-ham raise 3 sets x 6-8 reps, extended negatives

Weighted abs 4 sets (3 heavy)

Standing calf raise 2 sets x AMAP w. full stack

Training - Bench Press

16 September 2012


Recovery workout after maxing out last week, back to sets of 6.

Bench press 285 x 4 sets x 6

Standing BTN overhead press 3 sets x 12 w. 95 lbs. - pumped a lot of blood into the shoulders

Pulldowns 4 sets x 20

Barbell curls 95 lbs. x 30 reps (rest-pause over several sets)

Tricep pushdowns, light 2 sets x 15

Training - Pull

15 September 2012


Deficit deadlift (standing on rubber 45 plate):

225 x 5 - 315 x 2 - 335 x 1 - 365 x 1 (all double OH) - 385 x 1 - 405 x 1 - 415lbs.  x 1

Big PR, last time I tried this I barely got 375x1. Some of the increase is probably due to getting used to the movement, but I think the stiff-legged pulls for sets of 5 have something to do with it too.

Glute-ham raise 3 sets 6-8 with extended negative

HammerStrength shrugs 4 sets x 10 (rack was occupied)

Weighted abs 3 sets

Training - Squat

13 September 2012

Back squat:

Warmup x a few sets - 365x5 - 405x5 - 475x3x5 (very hard)

Leg press:

4 plates x 10 - 5 plates x 10 - 6 plates x 10

Glute-ham raise 3 sets x 6-8

Abduction machine 1 set x 20

Bench Press Training - Moderate PR

12 September 2012


Went for a bench press PR today, 370 lbs. x 1, which matches my previous PR. That's a 10 lb. total increase in 2012 (from 360 last year) - not fabulous, but steady on track for the big 405 in a few years' time.

Bench press (regular):

bar x 10 - 135 x 8 - 185 x 3 - 225 x 3 - 275 x 2 - 315 x 1 - 335 x 1 - 355 x 1 - 370 x 1

Close-grip BP 245 lbs. x 10

Pulldowns 3 sets x 20, 1 set x 15

T-bar rows 2 plates x 2 sets x 15, 3 plates x 15, x 10

Incline BP 135x5, 185x5, 225x3

DB skullcrushers (65s) 65 lbs. x 3 sets x 8

Barbell curls (65 lbs) x 15, x 15, x 12

Weighted incline board situps 4 sets (low reps)

Training - Bench Press

7 September 2012


Bench press 345 x 1 - 335 x 3 sets x 1 - 315 x 1 set x 2

Wanted to hit 345 for five singles but I was too worn out by the previous singles session (Tuesday). Soreness in the wrong areas (shoulders, traps) and just tired overall. To add to the list of bad news, I think I strained my right shoulder. The plan is to take a rest, then try to max out on Wednesday.

Pullups 5x5 (these felt tough too)

Triceps pushdowns 3 sets x 10-12

Barbell curls (empty bar) 1 set x 30, 2 sets x 15-25.

Training - Deadlift

6 September 2012


Stiff-legged DL 135x10 - 225x5 - 315x5 - 345x5

Shrug 435 lbs. x 10, x 2 sets x 8

Light shrug/row combo (135 lbs.) - around 70-80 reps over a few sets of 20-30

Glute-ham raise 3 sets x 8

Weighted abs 3 sets

Training - Bench and Overhead Press

4 September 2012


Bench press 335 lbs. x 5 sets x 1 (nice and crisp, but I was hoping for at least one double)

Seated military press:

135 lbs. x 5 BTN / 3 front - 155 lbs. x 3 BTN / 3 front - 185 lbs. x 2 BTN / 2 front - 205 x 1 front - 230 lbs. x 1 front

Pulldowns 5 sets x 20, light (obviously)

DB skullcrushers (65s) 2 sets x 8, 1 set x 6

Barbell curls - bar x 4-5 sets of 25-30 reps (brutal pump)

Training - Squat

3 September 2012

Back squat:

Warmup - 365 ls. x 5 - 415 lbs. x 5 - 435 lbs. x 5 - 475 lbs. x 3 sets x 4

I'm starting to hit a wall with the linear 3x5 progression here, will try to get 5 reps on all 3 sets next time.

Leg press:

4 plates x 10 - 5 plates x 10 - 6 plates x 10 - 7 plates x 10

Last set was sort of difficult, otherwise not bad.

Glute-ham raise 3 sets 8-10 reps

Single-leg extension 2 sets

Single-leg curl 2 sets

Standing calf raise 1 set

Weighted abs 5 sets

Leg raises 2 sets x 10

Abductor machine 1 set x 20

Training - Bench Press

1 September 2012


Bench press, regular 325 lbs. x 5 sets x 2 (most of them grinders)

Close-grip BP 235 lbs. x 8 (arms just gave out)

Pulldowns 3 sets x 15, 1 set x 12, 1 set x 10 (increasing weight)

DB skullcrushers (60s) x 10, x 8, x 6

DB hammer curls (45s) x 12, x 10, x 8

Face pulls x 20, x 15, x 12