28 August 2013
Run 1.25 miles.
29 August 2013
Deadlift:
135 x 8, 5 of which sumo, 3 conventional
225 x 8, same as above
315 x 4, 2-2
385 x 2, 1-1
435 x 3, felt cocky and went for a 4th, couldn't budge the bar
Snatch-grip DL (straps) 365 lbs. x 2s x 3
This was nice, but I pulled something in my left glute and hobbled around in pain for the rest of the workout.
Bent-over row 225 x 2s x 5
Glute-ham raise 3s x 6
Weighted back extension 3s x 10
Machine ab crunch 3s x 12
Friday, August 30, 2013
Tuesday, August 27, 2013
Upper Body Volume Day
27 August 2013
Bench press 287.5 lbs. x 3s x 6 - first and last rep of each set paused. Used the heavy collars, hence the weird poundage.
Pullups 2s x 5, on rings 3s x 5
Standing BTN press 135x8, 155x6, 165x6
Hammer curl 3s x 10, upped the weight on these
EZ bar curl against wall 2s x 10, 2s x 5 (heavy)
Rope pushdowns 2s x 10
Bench press 287.5 lbs. x 3s x 6 - first and last rep of each set paused. Used the heavy collars, hence the weird poundage.
Pullups 2s x 5, on rings 3s x 5
Standing BTN press 135x8, 155x6, 165x6
Hammer curl 3s x 10, upped the weight on these
EZ bar curl against wall 2s x 10, 2s x 5 (heavy)
Rope pushdowns 2s x 10
Lower Body Volume Day
26 August 2013
Paused squat 325 lbs. x 3s x 5 - legs felt weirdly tired today, like I hadn't taken 3 days off training them.
Regular squat 405 x 2s x 5 - didn't want to try going heavier
Romanian DLs 225x5, 245x3, 255x3
Hack squat 2s x 10
Machine ab crunch 4s x 10
Roman chair situp on GHR 2s x 10
Leg extensions 3s x 10 + partials
Paused squat 325 lbs. x 3s x 5 - legs felt weirdly tired today, like I hadn't taken 3 days off training them.
Regular squat 405 x 2s x 5 - didn't want to try going heavier
Romanian DLs 225x5, 245x3, 255x3
Hack squat 2s x 10
Machine ab crunch 4s x 10
Roman chair situp on GHR 2s x 10
Leg extensions 3s x 10 + partials
Saturday, August 24, 2013
Bench Press Intensity Day
24 August 2013
Bench press warmup to 285x2 (long pause), 315x5, 310 x 2s x 5
315x5 was a smokeshow, the next 2 sets were also strong.
Bench press with SlingShot 330 lbs. x 6, x 5
Seated row 3s x 10
Seated BTN press 135x10, 155x6, 185x5
DB tricep extensions 3s x 12
Hammer curl 1s x 12, 2s x 10
Preacher curl 2s x 6
Tricep pushdown 2s x 12
Bench press warmup to 285x2 (long pause), 315x5, 310 x 2s x 5
315x5 was a smokeshow, the next 2 sets were also strong.
Bench press with SlingShot 330 lbs. x 6, x 5
Seated row 3s x 10
Seated BTN press 135x10, 155x6, 185x5
DB tricep extensions 3s x 12
Hammer curl 1s x 12, 2s x 10
Preacher curl 2s x 6
Tricep pushdown 2s x 12
Friday, August 23, 2013
Legs - Heavy
22 August 2013
Paused squat 315 x 3, 345 x 3, 375x3 - these went very well
Regular squat 405x3, 455x3, 495x3 - all with belt and knee wraps.
Second rep of the 495 might have been high.
Speed deadlift 300 x 10 singles on the minute
Chest supported rows 2s x 8 (heavy), 1s x 10 (light)
Glute-ham raise 2s x 6
Machine ab crunch 3s x 10
Paused squat 315 x 3, 345 x 3, 375x3 - these went very well
Regular squat 405x3, 455x3, 495x3 - all with belt and knee wraps.
Second rep of the 495 might have been high.
Speed deadlift 300 x 10 singles on the minute
Chest supported rows 2s x 8 (heavy), 1s x 10 (light)
Glute-ham raise 2s x 6
Machine ab crunch 3s x 10
Wednesday, August 21, 2013
Upper Body - Volume
20 August 2013
Bench press 275 lbs. x 3s x 10 - easier than I thought
Seated row 3s x 8
Seated BTN press 135 x 10, 155 x 8, 175 x 6
Ring pullups 3s x 5
DB tricep extension 3s x 12
Hammer curls 2s x 12, 1s x 10
EZ bar curl back against wall 3s x 8-10
Tricep pushdown 3s x 12
Bench press 275 lbs. x 3s x 10 - easier than I thought
Seated row 3s x 8
Seated BTN press 135 x 10, 155 x 8, 175 x 6
Ring pullups 3s x 5
DB tricep extension 3s x 12
Hammer curls 2s x 12, 1s x 10
EZ bar curl back against wall 3s x 8-10
Tricep pushdown 3s x 12
Tuesday, August 20, 2013
Legs - Volume
19 August 2013
Paused squat 315 lbs. x 5s x 5 - these felt strong, will be moving up to 325.
Regular squat 385x5, 435x5 - no belt, squatted pretty upright compared to how I normally squat and felt it in the quads and lower back.
Romanian DLs 225x5, 245x3, 265x3 - form was off on the 265x3, so no point in upping the weight, will just do 245x3x3 next time
Hack squats 3s x 10 - still with baby weights
Machine ab crunch 3s x 12
Roman chair situps 2s x 10 - did these on the glute-ham raise machine, felt kinda weird
Leg extension 3s x 10 plus partials
Paused squat 315 lbs. x 5s x 5 - these felt strong, will be moving up to 325.
Regular squat 385x5, 435x5 - no belt, squatted pretty upright compared to how I normally squat and felt it in the quads and lower back.
Romanian DLs 225x5, 245x3, 265x3 - form was off on the 265x3, so no point in upping the weight, will just do 245x3x3 next time
Hack squats 3s x 10 - still with baby weights
Machine ab crunch 3s x 12
Roman chair situps 2s x 10 - did these on the glute-ham raise machine, felt kinda weird
Leg extension 3s x 10 plus partials
Friday, August 16, 2013
Bench Press - Heavy
16 August 2013
Tired today, did the bench pressing and went home. Might return to the gym tomorrow and do some GUNZ.
Bench press 305 lbs. x 3s x 5, nice and easy today, minimum grind
Bench press with SlingShot 325x5, 345x3 - at this point, these felt like the same weight and reps without the SS. Triceps were mega pumped.
Seated cable row 3s x 8
Ring pullups 3s x 5
Tired today, did the bench pressing and went home. Might return to the gym tomorrow and do some GUNZ.
Bench press 305 lbs. x 3s x 5, nice and easy today, minimum grind
Bench press with SlingShot 325x5, 345x3 - at this point, these felt like the same weight and reps without the SS. Triceps were mega pumped.
Seated cable row 3s x 8
Ring pullups 3s x 5
Intensity - Pull
15 August 2013
Deadlift:
135x10, 5 sumo
225x6, 3 sumo
315x4, 2 sumo
385x2
435x2
Last time I did heavy deadlifts I crapped out at 430x1, so improvement, I guess, although reps on deadlift don't indicate much for me.
Snatch grip DL (straps) 335x3, 355x3 - love this exercise
Speed squat 235 lbs. x 8s x 2 on the minute, pretty fast this time
Weighted back raise 3s x 10
Glute-ham raise 2s x 6
Machine ab crunch 3s x 10
Deadlift:
135x10, 5 sumo
225x6, 3 sumo
315x4, 2 sumo
385x2
435x2
Last time I did heavy deadlifts I crapped out at 430x1, so improvement, I guess, although reps on deadlift don't indicate much for me.
Snatch grip DL (straps) 335x3, 355x3 - love this exercise
Speed squat 235 lbs. x 8s x 2 on the minute, pretty fast this time
Weighted back raise 3s x 10
Glute-ham raise 2s x 6
Machine ab crunch 3s x 10
Wednesday, August 14, 2013
Upper Body Volume
13 August 2013
Bench press 275 lbs. x 3s x 8 - not too hard, could have gone for 10s on the first and second set
Standing BTN OH press 135x8, 155x6, 175x6
Seated pulley row 3s x 8
Neutral-grip pullup 3s x 5
Preacher curl machine 5s x 8-12
Tricep pushdown 3s x 12-15
Bench press 275 lbs. x 3s x 8 - not too hard, could have gone for 10s on the first and second set
Standing BTN OH press 135x8, 155x6, 175x6
Seated pulley row 3s x 8
Neutral-grip pullup 3s x 5
Preacher curl machine 5s x 8-12
Tricep pushdown 3s x 12-15
Tuesday, August 13, 2013
Lower Body Volume
12 August 2013
Paused back squat 315 lbs. x 4s x 5
Regular squat 365x5, 435x5 - no belt
Romanian deadlift 225 lbs 3s x 5 - will start moving these up in weight and doing 3x3 instead
Hack squat machine 3s x 10
Leg extension 3s x 10 + partials
Standing band crunch 1s x 20
Ab machine 2s x 10
Paused back squat 315 lbs. x 4s x 5
Regular squat 365x5, 435x5 - no belt
Romanian deadlift 225 lbs 3s x 5 - will start moving these up in weight and doing 3x3 instead
Hack squat machine 3s x 10
Leg extension 3s x 10 + partials
Standing band crunch 1s x 20
Ab machine 2s x 10
Saturday, August 10, 2013
Upper Body Intensity
10 August 2013
Bench press 305 lbs. x 2s x 5, 1s x 4 - wanted 3x5, but meh
Seated row 3s x 8
Seated BTN 135x5, 155x5, 175x5
Pulldowns 2s x 10, 1s x 10
DB skullcrushers 3s x 10
Hammer curls 3s x 10
Tricep pushdowns 3s x 12-15
Then did some max effort testing on the curl for kicks:
EZ bar curl against the wall: 85 x 2, 105 x 1, 125 x f
EZ bar strict curl: 85 x 2, 105 x 1, 125 x 1, 135 x 1, 155 x f
EZ bar cheat curl: 105 x 1, 125 x 1, 135 x 1, 155 x 1, 175 x f
Made huge jumps, probably could have squeezed out 5-10 pounds more on each type of curl with smarter weight increases (120/140/165), but whatever.
Bench press 305 lbs. x 2s x 5, 1s x 4 - wanted 3x5, but meh
Seated row 3s x 8
Seated BTN 135x5, 155x5, 175x5
Pulldowns 2s x 10, 1s x 10
DB skullcrushers 3s x 10
Hammer curls 3s x 10
Tricep pushdowns 3s x 12-15
Then did some max effort testing on the curl for kicks:
EZ bar curl against the wall: 85 x 2, 105 x 1, 125 x f
EZ bar strict curl: 85 x 2, 105 x 1, 125 x 1, 135 x 1, 155 x f
EZ bar cheat curl: 105 x 1, 125 x 1, 135 x 1, 155 x 1, 175 x f
Made huge jumps, probably could have squeezed out 5-10 pounds more on each type of curl with smarter weight increases (120/140/165), but whatever.
Squat Intensity
9 August 2013
Paused squat 315x3, 345x3, 370x3
Regular squat 405x3, 495x3 - both with belt and wraps, felt quite solid
Speed deadlift 300 lbs. x 10 singles on the minute, 7 sumo, 3 conventional.
First five were not 'speed' at all, then sort of got better but never really fast.
Ab machine 3s x 10
Leg extension 3s x 10
Paused squat 315x3, 345x3, 370x3
Regular squat 405x3, 495x3 - both with belt and wraps, felt quite solid
Speed deadlift 300 lbs. x 10 singles on the minute, 7 sumo, 3 conventional.
First five were not 'speed' at all, then sort of got better but never really fast.
Ab machine 3s x 10
Leg extension 3s x 10
Volume Bench Press
6 August 2013
Bench press 275 lbs. x 3s x 5, paused
Seated pulley row 3s x 8
Seated BTN press 135 x 5, 155 x 5, 175 x 5
Pullups 3s x 5
DB skullcrushers 3s x 10-12
EZ bar 4s x 8
Bench press 275 lbs. x 3s x 5, paused
Seated pulley row 3s x 8
Seated BTN press 135 x 5, 155 x 5, 175 x 5
Pullups 3s x 5
DB skullcrushers 3s x 10-12
EZ bar 4s x 8
Tuesday, August 6, 2013
Volume Squat Day
5 August 2013
Paused back squat 315 lbs. x 3s x 5
Regular squat 385x5, 435x5 - this set was more grindy than it should have been
Romanian deadlifts 225 lbs. x 3s x 5
Hack squat, light 3s x 10
Leg extension 3s x 10 + 10 partial reps at end of each set
Standing band crunches 3s x 20
Paused back squat 315 lbs. x 3s x 5
Regular squat 385x5, 435x5 - this set was more grindy than it should have been
Romanian deadlifts 225 lbs. x 3s x 5
Hack squat, light 3s x 10
Leg extension 3s x 10 + 10 partial reps at end of each set
Standing band crunches 3s x 20
Saturday, August 3, 2013
Heavy Press - Again
3 August 2013
Was away for a week for work. Too much eating and not enough exercise, although the hotel I was staying at did have a small gym with a Smith machine. Did some upright squats with my feet way out in front and some bench presses with a pause. My knees were not happy. But overall I had a great time, probably the best work trip ever.
Bodyweight upon return - 211.4 lbs., pretty much no weight gained or lost.
Bench press 300 lbs. x 3 sets x 6 - first set was great, but the other two weren't bad either
Seated pulley row 4 sets x 6-8
Seated BTN press 135 x 5, then someone stole my bench so standing 155x5, 165x5
Pulldowns 2s x 10, 1s x 8, 1s x 6, progressively heavier each set
DB skullcrushers (parallel grip) 3s x 10
EZ bar curls against wall 3s x 8
Tricep pushdowns 3s x 10-12
DB curls, seated 2s x 10
Weighted incline board situps 3s x 10
Was away for a week for work. Too much eating and not enough exercise, although the hotel I was staying at did have a small gym with a Smith machine. Did some upright squats with my feet way out in front and some bench presses with a pause. My knees were not happy. But overall I had a great time, probably the best work trip ever.
Bodyweight upon return - 211.4 lbs., pretty much no weight gained or lost.
Bench press 300 lbs. x 3 sets x 6 - first set was great, but the other two weren't bad either
Seated pulley row 4 sets x 6-8
Seated BTN press 135 x 5, then someone stole my bench so standing 155x5, 165x5
Pulldowns 2s x 10, 1s x 8, 1s x 6, progressively heavier each set
DB skullcrushers (parallel grip) 3s x 10
EZ bar curls against wall 3s x 8
Tricep pushdowns 3s x 10-12
DB curls, seated 2s x 10
Weighted incline board situps 3s x 10
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