30 April 2013
Bench press warmup to 280x3 (3-second pause each), 300 lbs. x 3 sets x 5 - very easy
Bench press with SlingShot 315x8
Seated long pulley row with extra-ROM bar 4 sets x 6
Standing military press 165 lbs. x 3 sets x 5 (later realized I was supposed to do 170, oh well)
Neutral-grip pullups 5 x 5
Dips 3 x 12
Skullcrushers 3 x 6-8
EZ bar curls, 'heavy' 3 x 6
After foam rolling my IT band the horrible hip pain is gone, did some BW squats today and didn't feel a thing. Bodyweight as of today - 210 lbs., pretty much even.
Tuesday, April 30, 2013
Monday, April 29, 2013
Volume Day - Legs
29 April 2013
Total 50% session today, stabbing pain in left hip has returned and I was barely able to squat to parallel. Several of the reps were a good two inches above parallel. My hip hurt even with 135 pounds on my back and I ended up doing "squatmornings" to avoid the pain.
Warmup leg extensions 2 x 10, adductors and abductors 1 x 20 each
Paused squat 295 lbs. x 5 x 5
Regular squat 345 x 5 reps, decided not to try 405x5 today
Romanian deadlifts 205x5, 215 x 2 sets x 5
Leg extensions, heavy 3 sets x 10
Weighted situps on incline board 3 x 10
No leg presses, didn't want to risk hurting the hip even more.
Did some foam rolling after lifting and I think I have isolated the source of pain - it's in the left IT band, not the hip. Which I guess is better than a messed up hip, but hurts like a hot knife in the muscle. Will be rolling IT bands and quads (both hurt like hell when rolled) every day for a week, see what happens.
Total 50% session today, stabbing pain in left hip has returned and I was barely able to squat to parallel. Several of the reps were a good two inches above parallel. My hip hurt even with 135 pounds on my back and I ended up doing "squatmornings" to avoid the pain.
Warmup leg extensions 2 x 10, adductors and abductors 1 x 20 each
Paused squat 295 lbs. x 5 x 5
Regular squat 345 x 5 reps, decided not to try 405x5 today
Romanian deadlifts 205x5, 215 x 2 sets x 5
Leg extensions, heavy 3 sets x 10
Weighted situps on incline board 3 x 10
No leg presses, didn't want to risk hurting the hip even more.
Did some foam rolling after lifting and I think I have isolated the source of pain - it's in the left IT band, not the hip. Which I guess is better than a messed up hip, but hurts like a hot knife in the muscle. Will be rolling IT bands and quads (both hurt like hell when rolled) every day for a week, see what happens.
Saturday, April 27, 2013
Upper Body ID - Weak
27 April 2013
Bench press warmup to 275x2 (long pause), 305x3, 345x1 (failed a second)
This was disappointing, especially since the weight felt light off the chest. My triceps gave out on the second rep. Weirdly enough, the extra work I have been doing with the SlingShot has somehow made me stronger at the bottom of the movement, but done little to improve the lockout part (where I expected the opposite to be the case). When pressing the bar from the bottom position, I felt like I could do at least 3 reps, but the arms were not on board.
More repetitions are necessary, so I'll start adding some high-rep work with the SS on volume days too, a couple of close-grip sets with 315 striving to hit 2 x 10 (after my regular volume sets). I'll also dial the weight for the triples back to 325 lbs. and work up from there. I think I can have 380-385 (un-supported) by the end of the year, I have never felt this strong and explosive off the chest, it's just a question of bringing the triceps up to speed.
Bench press with SlingShot 365x2, 375x1 (375 is 5 lbs. over my all-time 'raw' best)
Seated long pulley row 5 sets x 6 - found a pair of U-shaped handles, they give me 3-4 inches of extra ROM on the pull, so I used lower weight and pauses and really burned the hell out of the upper back
Standing push press 220 lbs. x 4 sets x 2 - this time easy, move up to 225 next week
Neutral-grip pullups 5x5
Seated DB curls 5 sets x 10, 1 set x 8
Barbell skullcrushers 3 x 8
EZ-bar curls 2 x 10, light
Pushdowns 3 x 12, light
Bench press warmup to 275x2 (long pause), 305x3, 345x1 (failed a second)
This was disappointing, especially since the weight felt light off the chest. My triceps gave out on the second rep. Weirdly enough, the extra work I have been doing with the SlingShot has somehow made me stronger at the bottom of the movement, but done little to improve the lockout part (where I expected the opposite to be the case). When pressing the bar from the bottom position, I felt like I could do at least 3 reps, but the arms were not on board.
More repetitions are necessary, so I'll start adding some high-rep work with the SS on volume days too, a couple of close-grip sets with 315 striving to hit 2 x 10 (after my regular volume sets). I'll also dial the weight for the triples back to 325 lbs. and work up from there. I think I can have 380-385 (un-supported) by the end of the year, I have never felt this strong and explosive off the chest, it's just a question of bringing the triceps up to speed.
Bench press with SlingShot 365x2, 375x1 (375 is 5 lbs. over my all-time 'raw' best)
Seated long pulley row 5 sets x 6 - found a pair of U-shaped handles, they give me 3-4 inches of extra ROM on the pull, so I used lower weight and pauses and really burned the hell out of the upper back
Standing push press 220 lbs. x 4 sets x 2 - this time easy, move up to 225 next week
Neutral-grip pullups 5x5
Seated DB curls 5 sets x 10, 1 set x 8
Barbell skullcrushers 3 x 8
EZ-bar curls 2 x 10, light
Pushdowns 3 x 12, light
Friday, April 26, 2013
Lower Body Intensity Day
25 April 2013
Paused squat 135x5 - 185x3 - 225x3 - 275x3 - 295x3 - 325x3
Regular squat 365x3, 445x3
Speed deadlift 285 lbs. for 10 singles on the minute - first five were done sumo-style
Glute-ham raise 3 sets x 6
Back extension, weighted, 3 x 10
Incline ab board situps, weighted, 3 x 10-12
Machine shrugs 3 x 15
Paused squat 135x5 - 185x3 - 225x3 - 275x3 - 295x3 - 325x3
Regular squat 365x3, 445x3
Speed deadlift 285 lbs. for 10 singles on the minute - first five were done sumo-style
Glute-ham raise 3 sets x 6
Back extension, weighted, 3 x 10
Incline ab board situps, weighted, 3 x 10-12
Machine shrugs 3 x 15
Wednesday, April 24, 2013
Upper Body Volume Day
23 April 2013
Legs and lower back were completely fried today, extreme DOMS the likes of which I haven't experienced in years. Just standing with the bar over my head during military presses felt like I was getting crushed. I had to belt up on the last set, as my lower back started to cramp up.
Bench press warmup to 285x2 (long pause at chest), 300 lbs. x 3 sets x 5 - moderately easy, much better than last week, especially considering zero leg drive today
Bench press with SlingShot 315 lbs. x 8
Standing military press 165 lbs. x 3 x 5 - had to use belt on the last set, legs and back hurt like hell
Neutral-grip pullups 6 sets x 5
Dips 2 sets x 10, 1 x 12
Seated DB curls 4 sets x 8
DB skullcrushers 3 x 8-12
EZ bar curls 2 x 10
Legs and lower back were completely fried today, extreme DOMS the likes of which I haven't experienced in years. Just standing with the bar over my head during military presses felt like I was getting crushed. I had to belt up on the last set, as my lower back started to cramp up.
Bench press warmup to 285x2 (long pause at chest), 300 lbs. x 3 sets x 5 - moderately easy, much better than last week, especially considering zero leg drive today
Bench press with SlingShot 315 lbs. x 8
Standing military press 165 lbs. x 3 x 5 - had to use belt on the last set, legs and back hurt like hell
Neutral-grip pullups 6 sets x 5
Dips 2 sets x 10, 1 x 12
Seated DB curls 4 sets x 8
DB skullcrushers 3 x 8-12
EZ bar curls 2 x 10
Leg Day - Volume
22 April 2013
Warmup / pre-exhaust leg extension 2 x 10, abductor / adductor machine 1 x 20 each
Paused squat 285 lbs. x 5 x 5
Regular squat 335x5, 405x5 - last set was a gasser
Romanian DL 205 lbs. x 3 sets x 5
Leg press 4p x 10, 5p x 10, 6p x 10 - too wrecked at this point to pause at the bottom
Seated pulley row 3 x 6
Leg extension 2 x 10, heavy
Warmup / pre-exhaust leg extension 2 x 10, abductor / adductor machine 1 x 20 each
Paused squat 285 lbs. x 5 x 5
Regular squat 335x5, 405x5 - last set was a gasser
Romanian DL 205 lbs. x 3 sets x 5
Leg press 4p x 10, 5p x 10, 6p x 10 - too wrecked at this point to pause at the bottom
Seated pulley row 3 x 6
Leg extension 2 x 10, heavy
Monday, April 22, 2013
Cable Training Sunday
21 April 2013
Did some cable work this Sunday (and last Sunday, but forgot to log it). Focused on high reps with medium tension - the burn was exquisite.
Overhead downward pull 2 sets x 15
Front chest pull 2 x 10
Front press 2 x 10
Curl 3 x 10
Back press 2 x 10
Reverse curl 3 x 10
Did some cable work this Sunday (and last Sunday, but forgot to log it). Focused on high reps with medium tension - the burn was exquisite.
Overhead downward pull 2 sets x 15
Front chest pull 2 x 10
Front press 2 x 10
Curl 3 x 10
Back press 2 x 10
Reverse curl 3 x 10
Saturday, April 20, 2013
Upper Body Intensity Day
20 April 2013
Was short on time, so had to nix a lot of the assistance work.
Bench press warmup to 275x3 (long pause), then 305x3, 340x2
Double went up nicely, but the third rep was a no-go. Will switch to doubles for the next few weeks and see how that goes.
Bench press with SlingShot 360x2, 315x9 (crazy pump here)
Seated rows 2 sets x 8
Push press 220 lbs. x 2, x 1, x 2, x 2 - missed first rep of second set, otherwise OK
Pullups 2 x 5, neutral-grip 2 x 5
Was short on time, so had to nix a lot of the assistance work.
Bench press warmup to 275x3 (long pause), then 305x3, 340x2
Double went up nicely, but the third rep was a no-go. Will switch to doubles for the next few weeks and see how that goes.
Bench press with SlingShot 360x2, 315x9 (crazy pump here)
Seated rows 2 sets x 8
Push press 220 lbs. x 2, x 1, x 2, x 2 - missed first rep of second set, otherwise OK
Pullups 2 x 5, neutral-grip 2 x 5
Friday, April 19, 2013
Lower Body Intensity Day
19 April 2013
Felt a stabbing pain in the left hip while warming up, still went ahead and deadlifted but it didn't feel right.
Deadlift 135x10, 225x5, 315x3, 375x3, 410x3
Speed squat 225 lbs. x 10 sets x 2 - first 4 sets were slow and shitty, then got some real speed in
Weighted back raises 3 sets x 10
Weighted situps on incline ab board 3 sets x 12
Hammer curls and reverse curls - 5 sets x 8-10
Felt a stabbing pain in the left hip while warming up, still went ahead and deadlifted but it didn't feel right.
Deadlift 135x10, 225x5, 315x3, 375x3, 410x3
Speed squat 225 lbs. x 10 sets x 2 - first 4 sets were slow and shitty, then got some real speed in
Weighted back raises 3 sets x 10
Weighted situps on incline ab board 3 sets x 12
Hammer curls and reverse curls - 5 sets x 8-10
Wednesday, April 17, 2013
Upper Body Volume Day
16 April 2013
Bench press - warmup to 275x2 (long pause), then 300 lbs. x 2 sets x 5, 1 set x 4
Gym was hot and humid as hell, my hands slipped wide on the last set despite heavy use of chalk. Not too bothered since I got 3x5 last week and it felt relatively easy, but it would have been nice to hit all reps this week too. First two sets were nice and explosive.
Overall the session was on the weaksauce side, but not devastatingly so.
Seated pulley rows 4 sets x 6-10
Standing military press 160 lbs. x 3 sets x 5 - still super easy
Parallel grip pullups 4 sets x 5, chinups 1 x 5
Dips bodyweight 3 sets x 12
Seated DB curls 4 sets x 8
Pushdowns 3 sets x 12
Bodyweight today - an even 210 lbs.
Bench press - warmup to 275x2 (long pause), then 300 lbs. x 2 sets x 5, 1 set x 4
Gym was hot and humid as hell, my hands slipped wide on the last set despite heavy use of chalk. Not too bothered since I got 3x5 last week and it felt relatively easy, but it would have been nice to hit all reps this week too. First two sets were nice and explosive.
Overall the session was on the weaksauce side, but not devastatingly so.
Seated pulley rows 4 sets x 6-10
Standing military press 160 lbs. x 3 sets x 5 - still super easy
Parallel grip pullups 4 sets x 5, chinups 1 x 5
Dips bodyweight 3 sets x 12
Seated DB curls 4 sets x 8
Pushdowns 3 sets x 12
Bodyweight today - an even 210 lbs.
Monday, April 15, 2013
Lower Body Volume Day
15 April 2013
Paused squat 275 lbs. x 5 x 5
Regular squat 335x5, 385x5 - these came up very fast and explosive
I think the volume work done with paused squats is starting to add up, even though the weight is still below 55% of my 1RM. The heavier 'regular' squats feel more explosive than ever, and I don't 'good morning' the weight up as badly as I used to.
Romanian deadlifts 195 lbs. x 5, 205 lbs. x 2 sets x 5
Chest-supported rows 3 sets x 5
Paused leg press 4p x 10, 5p x 10, x 12
Weighted situps on inclined ab board 3 sets x 8
Leg extensions 2 sets x 10
Paused squat 275 lbs. x 5 x 5
Regular squat 335x5, 385x5 - these came up very fast and explosive
I think the volume work done with paused squats is starting to add up, even though the weight is still below 55% of my 1RM. The heavier 'regular' squats feel more explosive than ever, and I don't 'good morning' the weight up as badly as I used to.
Romanian deadlifts 195 lbs. x 5, 205 lbs. x 2 sets x 5
Chest-supported rows 3 sets x 5
Paused leg press 4p x 10, 5p x 10, x 12
Weighted situps on inclined ab board 3 sets x 8
Leg extensions 2 sets x 10
Sunday, April 14, 2013
Upper Body Intensity Day
13 April 2013
Bench press warmup to 275x2 (long pause), 300x3, 335 lbs. x 3 - this is an all-time PR triple, I think
Bench press with SlingShot 355x3, 360x2
Seated pulley row 2 sets x 8 moderate, 3 x 6-8 heavy
Chest-supported row 1 set x 8
Push press 215 lbs. x 4 sets x 2 - easy
Parallel grip pullups 5x5
DB curls 4 sets x 8-10
Barbell skullcrushers 3 sets x 8 with 95 lbs.
Concentration curls - 2 or 3 more sets
Bench press warmup to 275x2 (long pause), 300x3, 335 lbs. x 3 - this is an all-time PR triple, I think
Bench press with SlingShot 355x3, 360x2
Seated pulley row 2 sets x 8 moderate, 3 x 6-8 heavy
Chest-supported row 1 set x 8
Push press 215 lbs. x 4 sets x 2 - easy
Parallel grip pullups 5x5
DB curls 4 sets x 8-10
Barbell skullcrushers 3 sets x 8 with 95 lbs.
Concentration curls - 2 or 3 more sets
Friday, April 12, 2013
Lower Body Intensity Day
11 April 2013
Paused squat 275x3, 295x3, 305x3, 320x3 - cheated on the pause on the third rep of last set
Regular squat 335x3, 395x3, 445x3
Glute-ham raise 3 sets x 6
Speed deadlift 285 lbs. x 10 sets x 1 - speed wasn't great from rep 7 on
Weighted back raise 3 sets x 10
Weighted situps on incline ab board 3 sets x 10
HammerStrength shrug 3 sets x 12
Reverse curl 2 sets x 8, "heavy"
Paused squat 275x3, 295x3, 305x3, 320x3 - cheated on the pause on the third rep of last set
Regular squat 335x3, 395x3, 445x3
Glute-ham raise 3 sets x 6
Speed deadlift 285 lbs. x 10 sets x 1 - speed wasn't great from rep 7 on
Weighted back raise 3 sets x 10
Weighted situps on incline ab board 3 sets x 10
HammerStrength shrug 3 sets x 12
Reverse curl 2 sets x 8, "heavy"
Wednesday, April 10, 2013
Training - Upper Body Volume Day
9 April 2013
Bench press warmup to 275x3 with 3-second pause, then 300 lbs. x 3 sets x 5
This is getting easier, I don't think I'll be upping the volume day weight much past 300. Maybe start doing paused reps, etc.
Seated pulley row 2 sets x 8-10, then heavy 3 x 6-8
Standing military press 155 lbs. 3 sets x 5 - still very easy
Neutral-grip pullups 5x5 - finally got a decent neutral-grip bar at the gym
Dips 2 sets x 12, 1 x 10
Seated DB curls 3 sets x 10-12
DB skullcrushers 3 x 8-10
Bench press warmup to 275x3 with 3-second pause, then 300 lbs. x 3 sets x 5
This is getting easier, I don't think I'll be upping the volume day weight much past 300. Maybe start doing paused reps, etc.
Seated pulley row 2 sets x 8-10, then heavy 3 x 6-8
Standing military press 155 lbs. 3 sets x 5 - still very easy
Neutral-grip pullups 5x5 - finally got a decent neutral-grip bar at the gym
Dips 2 sets x 12, 1 x 10
Seated DB curls 3 sets x 10-12
DB skullcrushers 3 x 8-10
Monday, April 8, 2013
Training - Lower Body Volume Day
8 April 2013
Paused squat 265 lbs. x 5 x 5 - actually felt easier than 255 last week
Regular squat 335x5, 375x5
Romanian deadlift + shrug 185 x 2 sets x 5, 195 x 5
Leg press w. pause at bottom 4p x 10, 5p x 2 sets x 10
Incline ab board situps, weighted 3 sets x 8-10
Leg extension 2 sets x 10
Chest-supported rows 3 x 5 - went kinda heavy on these
Abductor machine 1 x 20
Paused squat 265 lbs. x 5 x 5 - actually felt easier than 255 last week
Regular squat 335x5, 375x5
Romanian deadlift + shrug 185 x 2 sets x 5, 195 x 5
Leg press w. pause at bottom 4p x 10, 5p x 2 sets x 10
Incline ab board situps, weighted 3 sets x 8-10
Leg extension 2 sets x 10
Chest-supported rows 3 x 5 - went kinda heavy on these
Abductor machine 1 x 20
Saturday, April 6, 2013
Training - Upper Body ID
6 April 2012
Bench press warmup to 275x3 paused, then 300x3, 330x3 - last set felt easier than 325x3 last week, but still a grinder
SlingShot bench press 350x3, 355x3
Seated pulley row 1x10 light, then 3x6 heavy
Push press 210 lbs. x 1, 3 sets x 2 - missed the second rep of the first set for some reason
Pullups 4 sets x 5
Seated DB curls 4 x 8-10
DB skullcrushers 4 x 10-12
Concentration curl 3 x as many as possible - not many, arms were pretty pumped at this point
Reverse curl 3 x 12
Bench press warmup to 275x3 paused, then 300x3, 330x3 - last set felt easier than 325x3 last week, but still a grinder
SlingShot bench press 350x3, 355x3
Seated pulley row 1x10 light, then 3x6 heavy
Push press 210 lbs. x 1, 3 sets x 2 - missed the second rep of the first set for some reason
Pullups 4 sets x 5
Seated DB curls 4 x 8-10
DB skullcrushers 4 x 10-12
Concentration curl 3 x as many as possible - not many, arms were pretty pumped at this point
Reverse curl 3 x 12
Friday, April 5, 2013
Lower Body Intensity (Without Much Intensity)
4 April 2013
Deadlift 135x10, 225x5, 315x2, 365x3, 405x3 - I hate rep work on the DL. The set with 365 felt heavier than the 405.
Speed squat 225 lbs. x 8 sets x 2 - increasing the weight from 135-155 has helped me move the bar much faster
One-arm DB rows, 100 lbs. x 5 sets x 6
Glute-ham raises 3 x 6-8
Weighted back raises 3 sets x 10
Weighted incline board situps 3 x 10-12
Deadlift 135x10, 225x5, 315x2, 365x3, 405x3 - I hate rep work on the DL. The set with 365 felt heavier than the 405.
Speed squat 225 lbs. x 8 sets x 2 - increasing the weight from 135-155 has helped me move the bar much faster
One-arm DB rows, 100 lbs. x 5 sets x 6
Glute-ham raises 3 x 6-8
Weighted back raises 3 sets x 10
Weighted incline board situps 3 x 10-12
Wednesday, April 3, 2013
Training - Upper Body Volume Day
2 April 2013
Bench press - warmup to 275x3 paused, then 300 lbs. x 5, x 4, x 5 - gassed out really early on this. 295 is a joke, but the 300 felt like a bear.
Seated pulley row 1 x 10 light, then 3 x 6-8 heavy
Standing military press 150 lbs. x 3 x 5 reps (felt very light)
Pullups 2 x 5 - had to stop there, felt really weak and my lats were cramping up for some reason
Dips 3 x 10
EZ bar curl 4 sets x 10-12
Overall a weak session, but still got almost all the prescribed work in.
Bench press - warmup to 275x3 paused, then 300 lbs. x 5, x 4, x 5 - gassed out really early on this. 295 is a joke, but the 300 felt like a bear.
Seated pulley row 1 x 10 light, then 3 x 6-8 heavy
Standing military press 150 lbs. x 3 x 5 reps (felt very light)
Pullups 2 x 5 - had to stop there, felt really weak and my lats were cramping up for some reason
Dips 3 x 10
EZ bar curl 4 sets x 10-12
Overall a weak session, but still got almost all the prescribed work in.
Monday, April 1, 2013
Training - Lower Body Volume Day
1 April 2013
Paused squat 255 lbs. x 5 x 5
Regular squat (high bar, close stance) 275x8, 315x5, 335x5
Romanian deadlift 175 lbs. x 7, x 7, x 6
Paused leg press 4p x 10, 5p x 2 x 10
Leg extensions 2 x 10, heavy
Incline ab board situps 3 x 20
Paused squat 255 lbs. x 5 x 5
Regular squat (high bar, close stance) 275x8, 315x5, 335x5
Romanian deadlift 175 lbs. x 7, x 7, x 6
Paused leg press 4p x 10, 5p x 2 x 10
Leg extensions 2 x 10, heavy
Incline ab board situps 3 x 20
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