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Friday, June 28, 2013

Pre-Vacation Workout

25 June 2013

Paused squat 310 x 3s x 5

Regular squat 365 x 5, 415 x 5

Strength complex:

1 rep deadlift + 1 rep power clean from hang + 1 rep push press ++ 2 reps bent-over row, all done without letting go of the barbell. Did this with 135, 155, 175 and 185 pounds. A killer even at these low weights.

Caught a mid-afternoon flight after this and will be on vacation over the next 2 weeks. Lots of bodyweight and cable pulling exercises during that time.

Sunday, June 23, 2013

Press - Heavy

22 June 2013

2 mile run.

23 June 2013

Bench press warmup, then 310x2, 330x2, 355x2 - ugly double, but a double

Bench press w. SlingShot 335 lbs. x 4

Chest-supported row 3s x 5, 1s x 8

Press (without push) 185x2, 205x2, 215x1

Neutral-grip pullups 2s x 5

Curl against wall 1s x 8, 2s x 5, 1s x 3

Skullcrushers 3s x 8

Seated DB curl x10, x8, x6

Tricep pushdown 2s x 15

Pec deck / rear delt machine 2s x 15 each

Lower Body - Intensity Day

20 June 2013

Paused squat 275x3, 315x3, 335x3, 355x3

Regular squat 405x3, 485x3 - belt and knee wraps

Speed deadlift 295 lbs. x 10s x 1 on the minute

Glute-ham raise x8, x7, x6

Standing band crunches 5s x 20

Weighted back raise 3s x 10

Pulldowns 4s x 5, 1s x 3 - progressively heavier

Wednesday, June 19, 2013

Press - Volume

18 June 2013

Back and hips and legs hurt from the squatting yesterday, just standing under the bar for overhead presses was painful.

Close-grip bench press 265 lbs. x 9 - a pleasant surprise after last week's 255x10

Chest-supported row 5s x 6-8 reps

Standing overhead military press 185 lbs. x 2s x 5, 1s x 4 - last set was a fail

EZ bar curls w. back against wall 4s x 5

Barbell skullcrushers 2s x 8

Seated two-DB curls 3s x 10

Tricep pushdowns 3s x 10-12

Tuesday, June 18, 2013

Legs - Volume Day

17 June 2013

Paused squat 305 lbs. x 3s x 5 - very solid and easy

Regular squat 365x5, 415x5 - these felt nice and light as well

Romanian DL 225 lbs. x 3s x 5 - dropped the weight and did stricter reps. Very easy to cheat on these.

Standing band crunch 4s x 20

Leg extension 3s x 15

Abductor/adductor machine 1s x 20 each

Sunday, June 16, 2013

Pressing - Heavy

15 June 2013

Bench press warmup, then 305x2, 325x2, 350x2

305 felt like empty bar, 325 like 305 and 350 was a grinder, but made it anyway. Might be a PR double.

Bench press with SlingShot 335x5

Didn't have anything left for the OH press, so I did a few doubles in the standing BTN press

Neutral-grip pullups 4s x 5

EZ bar curls against wall 4s x 5

Barbell skullcrushers 3s x 5

Pec deck / reverse fly machine 2s x 15 each

Thursday, June 13, 2013

Pull - Heavy

12 June 2013

2-mile run.

13 June 2013

Deadlift 135x10 - 225x5 - 315x3 - 385x2 - 405x1 - 430x1

Managed a 385x1 sumo pull, failed miserably at 430x3. Didn't think I would get all 3, but hoped for at least 2. Pulls felt hard today, my posterior chain (mostly lower back and hams) did not feel up to the task.

Speed squat 6s x 2 on the minute w. 235 lbs.

Glute-ham raise 1s x 8, 2s x 6

Weighted back raises 3s x 10

Deadlift holds w. 275 lbs., did a few sets for time mixed and double overhand grip

Standing band crunches 4s x 20

Calf raise stack x 2s x 20

Pulldowns 4s x 5, 1s x 5, progressively heavier

Face pulls 2s x 30

Wednesday, June 12, 2013

Volume Press

11 June 2013

Close-grip BP 255 lbs. x 10.

This felt OK. My best 10-rep weight is 275 for the regular BP, so 255x10 close-grip is more or less in the same range of effort.

Seated pulley row 3s x 8

Standing military press 185 lbs. x 3s x 5 - last set was very tough

Neutral-grip pullups 3s x 5

Dips 2s x 12, 1s x 10 - I think these might be the cause of my right pec pain (which is really serratus pain). Didn't do them for a week and the pain pretty much went away 100%, did them yesterday and felt some discomfort = not good.

Standing band crunches 3s x 20

EZ bar curls 3s x 5

Rope pushdowns 3s x 10

Seated DB curls 2s x 10

One combined set of front raise + lat raise + bent-over lat raise - total 15 reps

Pec deck x 15, x 10

Reverse seated fly (for upper back) 1s x 15

Tuesday, June 11, 2013

Lower Body Volume Day

10 June 2013

Warmup - leg extension 2s x 10, standing band crunches 3s x 20, adductor machine 1s x 20

Paused squat 305 lbs. x 3s x 5 - a bit tough, but not too bad overall. Will stay at this weight for some weeks.

Regular squat 365x5, 410x5 - went no belt on these

Romanian DL 235 lbs. x 2s x 5, 1s x 4 - felt something weird in my lat so cut this set short.

Leg extension 4s x 10, heavy-ish

Standing band crunches 3s x 20 again, a nice change of pace

Adductor machine 1s x 20, heavy

Saturday, June 8, 2013

Upper Body Intensity Day

8 June 2013

Bench press warmup to 275x2, then 305x2, 320x2, 345x2 - 320 flew up, 345 was a grinder, but also a possible two-rep PR

Bench press w. SlingShot 345x4, 335x4

Seated pulley rows 3s x 8, 1s x 6

Push press - total suck, worked up to 215x2 and gave up, hit 135x5 strict press to finish off

Lat pulldowns 3s x 8

EZ bar curls against wall 4s x 5

Tricep pushdowns 3s x 12

Thursday, June 6, 2013

Lower Body Intensity Day

5 June 2013

Paused squat 315x3, 345x3

Regular squat 405x3, 475x3 with belt and wraps - this was fine, felt a lot more solid

Bottom-up half-squats with 5-second hold at top 485x2, 525x2, 545x2 - after failing 505 last time this felt better, I'd like to hit a 525 lb. actual squat by the end of the year

Speed deadlifts 295 lbs. x 6 singles on the minute - not too explosive, should've kept the weight down

Glute-ham raises 3s x 6

Weighted back raise 3s x 10

Shrug machine 3s x 20, good form

Tuesday, June 4, 2013

Light Pressing

3 June 2013

Third day in a row of training, I have to condense this week's lifting into Monday, Wednesday and Saturday due to time constraints. So volume squats were done on Sunday, volume press on Monday. I'm also experiencing some pain in my right shoulder... upper body is a mess. At least I can squat and pull.

Close-grip BP 245 lbs. x 12 reps

Standing military press 185 lbs. x 5, x 5, x 4

Standing BTN military press (light) 95 lbs. x 2 sets x 10

Seated pulley rows 4s x 6

Neutral-grip pullups 2s x 5

EZ bar curls 2s x 5

DB skullcrushers 2s x 10 - not too much volume for the arms, still sore from Saturday.

Sunday, June 2, 2013

Volume Squat Day

2 June 2013

Paused squat 300 lbs. x 4s x 5

Regular squat 365x5, 410x5 - both sets done without belt, second set done with pauses in the standing position to work on torso stability

Bottoms-up squat x a few light sets

Romanian DLs 225 x 3s x 5

Leg extension 3s x 10

Ab wheel 2s x 10, hanging leg raise 1s x 8

Saturday, June 1, 2013

Heavy Pressing

1 June 2013

Bench press warmup to 275x2, then 305x2, 320x2, 340x2

Bench press w. SlingShot 340x4, then 340+heavy chains x 1

Not sure how heavy the chains are, maybe 20 lbs. apiece? The gym has 3 sets and these are the heaviest ones. What I do know is that when I unracked the bar my head felt like it was going to explode, so they were probably heavy-ish.

Push press 135x5, 185x2, 205x2, 215x2, 225x2, 225x1 - totally destroyed by the bench press today

Neutral-grip pullups 3 sets x 5

EZ bar curls against wall 4 sets x 5, 1 set x 2

Tricep pushdowns 3 sets x 12

Supersetted machine pec flys + rear delt flys 15 reps each, 2 sets

Seated DB curls 2 sets x 8-10

Seated DB Zottman curls 2 sets x 8