30 September 2013
Paused squat 325 lbs. 5x5
Regular squat 405 lbs. 2s x 5 - all un-belted
Hack squat 3s x 10
Roman chair situps 3s x 10-12
Leg extension 3s x 10
Monday, September 30, 2013
Bench Press - Heavy
27 September 2013
Bench press 285x3, 315x2, 345x2 - second rep was a bit slow.
Bench press w. SlingShot 365 lbs. x 2s x 2 - these somehow felt heavier than usual.
Ring pullups 3s x 5
Seated BTN press 135x8, 185 x 2s x 5 - nice and snappy.
Hammer curl 3s x 10
Tricep pushdown 3s x 15, 2s x 12 - right elbow tendon felt good, so I did a lot of light reps
Seated incline curl 3s x 10
Preacher curl machine 3s x as many as possible
Bent-over raise 3s x 12-15
Bench press 285x3, 315x2, 345x2 - second rep was a bit slow.
Bench press w. SlingShot 365 lbs. x 2s x 2 - these somehow felt heavier than usual.
Ring pullups 3s x 5
Seated BTN press 135x8, 185 x 2s x 5 - nice and snappy.
Hammer curl 3s x 10
Tricep pushdown 3s x 15, 2s x 12 - right elbow tendon felt good, so I did a lot of light reps
Seated incline curl 3s x 10
Preacher curl machine 3s x as many as possible
Bent-over raise 3s x 12-15
Thursday, September 26, 2013
Deadlift - Heavy
25 September 2013
Deadlift: 135x8 - 225x5 - 315x4 - 365x3 - 405x2 - 440 x 3
440x3 is a PR (if one counts repetition PRs). Also pulled the first 405 sumo, which is definitely a personal best.
Snatch-grip DL 375x2, tried another set but back felt too beat up. This has not been a high-energy couple of weeks.
Bent-over row 135x8, 225 x 2s x 5 - haven't done these in ages.
Roman chair situps 3s x 12
Leg curl 2s x 10
Reverse-grip curl 2s x 12
Deadlift: 135x8 - 225x5 - 315x4 - 365x3 - 405x2 - 440 x 3
440x3 is a PR (if one counts repetition PRs). Also pulled the first 405 sumo, which is definitely a personal best.
Snatch-grip DL 375x2, tried another set but back felt too beat up. This has not been a high-energy couple of weeks.
Bent-over row 135x8, 225 x 2s x 5 - haven't done these in ages.
Roman chair situps 3s x 12
Leg curl 2s x 10
Reverse-grip curl 2s x 12
Wednesday, September 25, 2013
Bench Press Volume Day
24 September 2013
Did not feel very energetic, so just put in the necessary work and went home.
Right elbow / tricep feels a little better, managed some medium-light pushdowns with a normal grip.
Bench press 285 lbs. x 9, x 8, x 8 - wanted to hit 10 on the first set, but no go.
Seated pulley row 3s x 8
Standing military BTN press 135 lbs. x 3s x 8 - kept it light and fast.
Pulldowns 2s x 10
DB hammer curl 2s x 10
Tricep pushdowns 4s x 12-15
Incline bench DB curl 3s x 8-10
Preacher curl machine 2s x as many as possible
Did not feel very energetic, so just put in the necessary work and went home.
Right elbow / tricep feels a little better, managed some medium-light pushdowns with a normal grip.
Bench press 285 lbs. x 9, x 8, x 8 - wanted to hit 10 on the first set, but no go.
Seated pulley row 3s x 8
Standing military BTN press 135 lbs. x 3s x 8 - kept it light and fast.
Pulldowns 2s x 10
DB hammer curl 2s x 10
Tricep pushdowns 4s x 12-15
Incline bench DB curl 3s x 8-10
Preacher curl machine 2s x as many as possible
Sunday, September 22, 2013
Squat Volume Day
22 September 2013
Paused squat 325 lbs. x 4s x 5 - the reps felt off and not very solid, so I only did 4 sets.
Regular squat 435 lbs. x 5 - no belt, no wraps
Roman chair situps 3s x 12
Back raise on GHR machine, weighted 3s x 10
Leg extension 3s x 10
Paused squat 325 lbs. x 4s x 5 - the reps felt off and not very solid, so I only did 4 sets.
Regular squat 435 lbs. x 5 - no belt, no wraps
Roman chair situps 3s x 12
Back raise on GHR machine, weighted 3s x 10
Leg extension 3s x 10
Saturday, September 21, 2013
Bench Press Intensity Day
21 September 2013
Bench press 285x2, 315x3, 340x2
Felt good and fast, elbow is not healed yet but it's not messing up my bench press anymore.
Bench press with Sling Shot 355x3, 365x3 - strong
Seated BTN press 135x5, 185 x 3s x 5
Neutral-grip pullups 5x5
Direct tricep work is still painful and out of the question. Did a light set of 10 on the tricep pushdown machine and it hurt. But reverse-grip pushdowns are still OK.
EZ bar curl against wall 1s x 8, 3s x 5
Reverse grip pushdown 3s x 10-12
Preacher curl machine 3s x 12
Bodyweight today - 209.7 lbs. Not bad, 205-215 is my best range.
Bench press 285x2, 315x3, 340x2
Felt good and fast, elbow is not healed yet but it's not messing up my bench press anymore.
Bench press with Sling Shot 355x3, 365x3 - strong
Seated BTN press 135x5, 185 x 3s x 5
Neutral-grip pullups 5x5
Direct tricep work is still painful and out of the question. Did a light set of 10 on the tricep pushdown machine and it hurt. But reverse-grip pushdowns are still OK.
EZ bar curl against wall 1s x 8, 3s x 5
Reverse grip pushdown 3s x 10-12
Preacher curl machine 3s x 12
Bodyweight today - 209.7 lbs. Not bad, 205-215 is my best range.
Squat - Intensity Day
18 September 2013
Paused squat 315x3, 350x3, 380x3
Regular squat (belt and wraps) 405x3, 500x3 - much better than last week. I'll probably lower the weight a bit and cycle back up to 510 or so in a few weeks.
Speed deadlift 300 lbs. for 8 singles on the minute - mostly sumo-style, pretty good speed.
Weighted back raise 3s x 10
Did these on the glute-ham machine, with my hips on the pad (like the version popularized by California Strength). Much better lower back activation and zero hamstring and glute targeting. This will be my preferred version for now.
Roman chair situps 3s x 10
Leg extension 3s x 10
Leg curl 3s x 10
Paused squat 315x3, 350x3, 380x3
Regular squat (belt and wraps) 405x3, 500x3 - much better than last week. I'll probably lower the weight a bit and cycle back up to 510 or so in a few weeks.
Speed deadlift 300 lbs. for 8 singles on the minute - mostly sumo-style, pretty good speed.
Weighted back raise 3s x 10
Did these on the glute-ham machine, with my hips on the pad (like the version popularized by California Strength). Much better lower back activation and zero hamstring and glute targeting. This will be my preferred version for now.
Roman chair situps 3s x 10
Leg extension 3s x 10
Leg curl 3s x 10
Tuesday, September 17, 2013
Bench Press Volume Day
16 September 2013
Bench press 285 lbs. 3s x 8 - finally got it, last rep was a bit of a grinder but overall good
Seated BTN press 185 lbs. 3s x 5
Seated pulley row 3s x 8-10
Lat pulldown 3s x 10
EZ bar curl 3s x 8
Tricep pushdown 3s x 10 - right elbow felt okay, so I did three light sets
Preacher curl machine 3s x 10
Bench press 285 lbs. 3s x 8 - finally got it, last rep was a bit of a grinder but overall good
Seated BTN press 185 lbs. 3s x 5
Seated pulley row 3s x 8-10
Lat pulldown 3s x 10
EZ bar curl 3s x 8
Tricep pushdown 3s x 10 - right elbow felt okay, so I did three light sets
Preacher curl machine 3s x 10
Monday, September 16, 2013
Legs - Volume Day
15 September 2013
Short on time today, did the squats and left.
Paused squat 325 lbs. x 5 x 5
Regular squat 405 x 5, 425 x 5
Machine ab crunch 2s x 10
Hack squat 3s x 10
Short on time today, did the squats and left.
Paused squat 325 lbs. x 5 x 5
Regular squat 405 x 5, 425 x 5
Machine ab crunch 2s x 10
Hack squat 3s x 10
Bench Press - Heavy
14 September 2013
Bench press 295x3, then 335 x 2, x 3, x 3
Right tricep tendon (elbow attachment) is seriously inflamed, so bench pressing did not go well today. I didn't do any SlingShot presses in order to not aggravate it further. Will have to give the right elbow some TLC over the next week.
Seated BTN press 185 lbs. x 3s x 5
Seated pulley rows 3s x 8-10
Ring pullups 3s x 5
Hammer curls 3s x 10
Reverse grip pushdowns 2s x 12 - this is the only tricep exercise that doesn't hurt, so I'll keep doing it until the elbow is better.
Concentration curl 3s x 6-8
Bench press 295x3, then 335 x 2, x 3, x 3
Right tricep tendon (elbow attachment) is seriously inflamed, so bench pressing did not go well today. I didn't do any SlingShot presses in order to not aggravate it further. Will have to give the right elbow some TLC over the next week.
Seated BTN press 185 lbs. x 3s x 5
Seated pulley rows 3s x 8-10
Ring pullups 3s x 5
Hammer curls 3s x 10
Reverse grip pushdowns 2s x 12 - this is the only tricep exercise that doesn't hurt, so I'll keep doing it until the elbow is better.
Concentration curl 3s x 6-8
Friday, September 13, 2013
Deadlift - Intensity Day
12 September 2013
Deadlift:
135x10
225x8
315x4
385x2
405x2
440x2 - third rep didn't come up, but this is still a PR.
Snatch-grip DLs 370 x 3, x 2
Speed squat 245 lbs. 8s x 2 on the minute, could have been faster
Glute-ham raise x 8, 2s x 6
Machine ab crunch 3s x 10
Chest-supported high row 3s x 15
Weighted back raises 3s x 10
Reverse curl 3s x 10
Deadlift:
135x10
225x8
315x4
385x2
405x2
440x2 - third rep didn't come up, but this is still a PR.
Snatch-grip DLs 370 x 3, x 2
Speed squat 245 lbs. 8s x 2 on the minute, could have been faster
Glute-ham raise x 8, 2s x 6
Machine ab crunch 3s x 10
Chest-supported high row 3s x 15
Weighted back raises 3s x 10
Reverse curl 3s x 10
Wednesday, September 11, 2013
Combined Volume Day
10 September 2013
Due to time constraints I decided to combine the squat and bench volume days into one day, so I can recover for the two intensity days later in the week.
Paused squat 325 lbs. x 5 x 5
Regular squat 385x5, 435x5 - belt on second set
Bench press 285 lbs. x 8, x 6, x 6 - not as bad as I expected. Should get eights for three sets next week.
Machine ab crunches 3s x 10
EZ bar curls 2s x 8
At this point I just went home.
Due to time constraints I decided to combine the squat and bench volume days into one day, so I can recover for the two intensity days later in the week.
Paused squat 325 lbs. x 5 x 5
Regular squat 385x5, 435x5 - belt on second set
Bench press 285 lbs. x 8, x 6, x 6 - not as bad as I expected. Should get eights for three sets next week.
Machine ab crunches 3s x 10
EZ bar curls 2s x 8
At this point I just went home.
Bench Press - Heavy Day
6 September 2013
Bench press 295x3, then 330 lbs. 3x3
Bench press with SlingShot 355 lbs. x 3
Ring pullups 2s x 5
Hammer curls 3s x 10
DB tricep extensions 3s x 10
Bench press 295x3, then 330 lbs. 3x3
Bench press with SlingShot 355 lbs. x 3
Ring pullups 2s x 5
Hammer curls 3s x 10
DB tricep extensions 3s x 10
Thursday, September 5, 2013
Squat - Intensity Day
4 September 2013
Paused squat 315x3, 355x3, 380x3
Regular squat 405 x 3 (wraps only), 500 x 2 (belt and wraps) - did a third rep with 500, but it was ridiculously high.
Speed deadlift 305 lbs. x 8 singles on the minute - not terribly fast
Glute-ham raise 3s x 6
After this I was more or less ready to go home, but I hung around to spot a buddy who was benching.
Roman chair situps 2s x 10
Ab crunch machine 1s x 10
Weighted incline situp 1s x 10
Pulldowns 1s x 10
Reverse curls 3s x 10
Paused squat 315x3, 355x3, 380x3
Regular squat 405 x 3 (wraps only), 500 x 2 (belt and wraps) - did a third rep with 500, but it was ridiculously high.
Speed deadlift 305 lbs. x 8 singles on the minute - not terribly fast
Glute-ham raise 3s x 6
After this I was more or less ready to go home, but I hung around to spot a buddy who was benching.
Roman chair situps 2s x 10
Ab crunch machine 1s x 10
Weighted incline situp 1s x 10
Pulldowns 1s x 10
Reverse curls 3s x 10
Tuesday, September 3, 2013
Bench Press Volume Day
2 September 2013
Third day in a row training, so today's session wasn't very strong.
Bench press 285 lbs. x 2s x 8, 1s x 6 - first two sets were pretty easy, then gassed quickly on the third. But I'm pretty sure I could have hit 10 reps on the first set.
Seated pulley rows 2s x 10, 1s x 8
Ring pullups 2s x 5
Hammer curls 3s x 10
Tricep pushdowns 3s x 12 - right elbow felt better today
Preacher curl machine 3s x 12
Third day in a row training, so today's session wasn't very strong.
Bench press 285 lbs. x 2s x 8, 1s x 6 - first two sets were pretty easy, then gassed quickly on the third. But I'm pretty sure I could have hit 10 reps on the first set.
Seated pulley rows 2s x 10, 1s x 8
Ring pullups 2s x 5
Hammer curls 3s x 10
Tricep pushdowns 3s x 12 - right elbow felt better today
Preacher curl machine 3s x 12
Monday, September 2, 2013
Legs - Volume Day
1 September 2013
Paused squat 325 lbs. x 4s x 5
Regular squat 405x5, 435x5 - had to belt up for the second set
Hack squat 3s x 10
Roman chair situps 3s x 10
Machine ab crunch 2s x 10
Adductor machine x 20, x 15
Too tired to do Romanian DLs today.
Paused squat 325 lbs. x 4s x 5
Regular squat 405x5, 435x5 - had to belt up for the second set
Hack squat 3s x 10
Roman chair situps 3s x 10
Machine ab crunch 2s x 10
Adductor machine x 20, x 15
Too tired to do Romanian DLs today.
Bench Press - Heavy Day
31 August 2013
Bench press warmup to 295x3, then 325 lbs. x 3 x 3 - last set flew up
Bench press with SlingShot 345 lbs. x 2s x 3
Seated BTN press 135x10, 165 x 2s x 8
Ring pullups 5x5
Rope pushdowns 3s x 10, right tricep hurt at the elbow, so I switched to
Reverse-grip pushdowns 3s x 12 - these almost completely bypass the elbow, but nice pump
Hammer curls 3s x 10
Preacher curl machine 4s x 8
Bench press warmup to 295x3, then 325 lbs. x 3 x 3 - last set flew up
Bench press with SlingShot 345 lbs. x 2s x 3
Seated BTN press 135x10, 165 x 2s x 8
Ring pullups 5x5
Rope pushdowns 3s x 10, right tricep hurt at the elbow, so I switched to
Reverse-grip pushdowns 3s x 12 - these almost completely bypass the elbow, but nice pump
Hammer curls 3s x 10
Preacher curl machine 4s x 8
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