31 March 2014
Bench press 285 lbs. 3s x 5 - easy, fast.
Seated cable row 2s x 10, 1s x 8, 1s x 6
Standing BTN press 135x10, 155x5, seated 185 lbs. 2s x 5
Pulldowns 2s x 10, 1s x 8
Smith machine close grip floor press 3s x 8
Seated DB curls 3s x 6
Monday, March 31, 2014
Sunday, March 30, 2014
Speed Squatting
30 March 2014
Low bar squat 250 lbs. 5x5, 300 lbs. 2s x 5
All reps done as fast as possible, good speed. Sets with 250 were paused briefly in the hole, then exploded up. This will probably be my light squat day from now on, with a heavier triple (low volume) done on a second day every other week (alternated with heavy deadlifts).
Leg extensions 5s x 10
Leg curls 5s x 10
Seated ab machine 5s x 10
Low bar squat 250 lbs. 5x5, 300 lbs. 2s x 5
All reps done as fast as possible, good speed. Sets with 250 were paused briefly in the hole, then exploded up. This will probably be my light squat day from now on, with a heavier triple (low volume) done on a second day every other week (alternated with heavy deadlifts).
Leg extensions 5s x 10
Leg curls 5s x 10
Seated ab machine 5s x 10
Friday, March 28, 2014
Attack of the Curlbro
28 March 2014
Bench press 305 lbs. 3s x 5
Smooth and fast. Some of the reps were even paused.
Bench press with SlingShot 345 lbs. x 4 - should have gone with 340.
Light DB seated curls between bench press sets, 5-6 sets of 6
Smith machine close grip floor press 2s x 8, 2s x 6, 1s x 4 - added weight each set
EZ bar curl 5x5
Standing BTN press 145 lbs. 2s x 5 - fried at this point.
Seated DB curl, heavy, 3s x 6
Bench press 305 lbs. 3s x 5
Smooth and fast. Some of the reps were even paused.
Bench press with SlingShot 345 lbs. x 4 - should have gone with 340.
Light DB seated curls between bench press sets, 5-6 sets of 6
Smith machine close grip floor press 2s x 8, 2s x 6, 1s x 4 - added weight each set
EZ bar curl 5x5
Standing BTN press 145 lbs. 2s x 5 - fried at this point.
Seated DB curl, heavy, 3s x 6
Wednesday, March 26, 2014
Sqhuatmournings FTW
26 March 2014
Low bar squat 135x5, 225x3, 275x3, 315x3, 335x3, 365x3, 385x3, 405x3, 425x3, 445x2
Forgot that I was low bar squatting on the first rep with 385 and almost got stapled. Otherwise went well. I feel like my quads are stronger and am able to stay more upright than before. I'm not as "in the groove" as I'd like to be due to mostly squatting high bar lately, but I should get it back with some more practice.
Sumo deadlift 325x3, 375x2, 425x2, 445xfail
Don't know why I tried these today. I was so tired I could barely pull the set with 325.
Leg extension 3s x 10
Leg curl 3s x 10
Low bar squat 135x5, 225x3, 275x3, 315x3, 335x3, 365x3, 385x3, 405x3, 425x3, 445x2
Forgot that I was low bar squatting on the first rep with 385 and almost got stapled. Otherwise went well. I feel like my quads are stronger and am able to stay more upright than before. I'm not as "in the groove" as I'd like to be due to mostly squatting high bar lately, but I should get it back with some more practice.
Sumo deadlift 325x3, 375x2, 425x2, 445xfail
Don't know why I tried these today. I was so tired I could barely pull the set with 325.
Leg extension 3s x 10
Leg curl 3s x 10
Monday, March 24, 2014
New Exercise
24 March 2014
Bench press 285 lbs. 3s x 5 - fast and easy
Seated cable row 2s x 10, 2s x 8
Standing BTN press 135x10, 155x10, 175x5, 185x4
Seated DB curls 3s x 8, 2s x 6, 1s x 4
Tricep pushdowns 2s x 12
Smith machine close grip floor press 3s x 8
I tried the floor press years ago with a barbell and didn't feel like it was particularly useful. Then today I saw this guy at the gym (who bench presses huge weights) doing them and decided to try them out. I used 2 plates per side, so about 180 pounds total. The limited line of motion in the Smith machine really lets me blast the crap out of the triceps. I have a feeling this will be my main triceps exercise from now on.
Bench press 285 lbs. 3s x 5 - fast and easy
Seated cable row 2s x 10, 2s x 8
Standing BTN press 135x10, 155x10, 175x5, 185x4
Seated DB curls 3s x 8, 2s x 6, 1s x 4
Tricep pushdowns 2s x 12
Smith machine close grip floor press 3s x 8
I tried the floor press years ago with a barbell and didn't feel like it was particularly useful. Then today I saw this guy at the gym (who bench presses huge weights) doing them and decided to try them out. I used 2 plates per side, so about 180 pounds total. The limited line of motion in the Smith machine really lets me blast the crap out of the triceps. I have a feeling this will be my main triceps exercise from now on.
Sunday, March 23, 2014
Squat Super Volume
23 March 2014
High-bar squat 135x5, 225x5, 285x5, 315 x 5s x 5, 335 x 2s x 5, 365x5
Quads feel thoroughly thrashed right now.
Hanging leg raise 3s x 8
Bulgarian split squat 3s x 5 to stretch out the quads.
High-bar squat 135x5, 225x5, 285x5, 315 x 5s x 5, 335 x 2s x 5, 365x5
Quads feel thoroughly thrashed right now.
Hanging leg raise 3s x 8
Bulgarian split squat 3s x 5 to stretch out the quads.
Saturday, March 22, 2014
Benching
22 March 2014
Bench press 300 lbs. 2s x 6, 1s x 7
Wanted to get 8 on the last set, but that didn't happen. Maybe if I'd tried it on the first. Otherwise very fast and explosive, didn't grind any reps.
Paused bench press w. SlingShot 335 lbs. x 6
Standing BTN press 135x10, 155x8, 175x5
EZ bar curl against wall 4s x 5
DB tricep extensions 3s x 8-12
Seated DB curl 4s x 8, 2s x 5 (heavy)
Farmer's walk 3 rounds, overhead carry 2 rounds.
Bench press 300 lbs. 2s x 6, 1s x 7
Wanted to get 8 on the last set, but that didn't happen. Maybe if I'd tried it on the first. Otherwise very fast and explosive, didn't grind any reps.
Paused bench press w. SlingShot 335 lbs. x 6
Standing BTN press 135x10, 155x8, 175x5
EZ bar curl against wall 4s x 5
DB tricep extensions 3s x 8-12
Seated DB curl 4s x 8, 2s x 5 (heavy)
Farmer's walk 3 rounds, overhead carry 2 rounds.
Thursday, March 20, 2014
Deadlift
20 March 2014
Deadlift 135x6, 225x5, 315x4, 385x1, 405x2, 425x1, 455x4
Bounced the second rep of the 455 so did a fourth. Didn't feel right, but I didn't injure myself either, so I guess all is well.
Low bar squat 265x3, 285x3, 315x3, 335x3, 355x2, 365x2
Did these just to make sure I could still squat after the debacle on Sunday. 365 felt like 75%, which is how it should feel.
Weighted Roman chair situp 3s x 8
Farmers walks 3 rounds
Deadlift 135x6, 225x5, 315x4, 385x1, 405x2, 425x1, 455x4
Bounced the second rep of the 455 so did a fourth. Didn't feel right, but I didn't injure myself either, so I guess all is well.
Low bar squat 265x3, 285x3, 315x3, 335x3, 355x2, 365x2
Did these just to make sure I could still squat after the debacle on Sunday. 365 felt like 75%, which is how it should feel.
Weighted Roman chair situp 3s x 8
Farmers walks 3 rounds
Tuesday, March 18, 2014
Light Pressing
18 March 2014
Bench press 275x5, 285 x 2s x 5 - last rep of each set paused.
Paused bench press 290 lbs. x 3s x 1
Seated pulley row 2s x 10, 2s x 8
Neutral grip pullups 3s x 5
BTN press standing 135x5, 155x5, seated 175x5, 185x5, 190x5
DB hammer curls 2s x 10
Seated DB curls 4s x 8
Cable pushdowns 2s x 12
Bench press 275x5, 285 x 2s x 5 - last rep of each set paused.
Paused bench press 290 lbs. x 3s x 1
Seated pulley row 2s x 10, 2s x 8
Neutral grip pullups 3s x 5
BTN press standing 135x5, 155x5, seated 175x5, 185x5, 190x5
DB hammer curls 2s x 10
Seated DB curls 4s x 8
Cable pushdowns 2s x 12
Sunday, March 16, 2014
A Bit Of Everything
16 March 2014
I tried squatting today. Legs felt fine and not sore at all from last week's low bar squat and sumo DL session. As soon as I did my first warmup squat with 135, however, it became evident that something was very wrong. I muddled through the paused high-bar squat sets and tried to eke out a few heavier reps, but didn't get very far with that.
Also did some OH presses as I forgot to do them yesterday.
Paused high-bar squat 285 lbs. x 3s x 5, then 315x3, 315x2, 335x2sx2
Standing BTN press 135x5, 155x5, 175x5, 135x2sx5
Glute-ham raise 2s x 6
Bulgarian split squats 3s x 8
I tried squatting today. Legs felt fine and not sore at all from last week's low bar squat and sumo DL session. As soon as I did my first warmup squat with 135, however, it became evident that something was very wrong. I muddled through the paused high-bar squat sets and tried to eke out a few heavier reps, but didn't get very far with that.
Also did some OH presses as I forgot to do them yesterday.
Paused high-bar squat 285 lbs. x 3s x 5, then 315x3, 315x2, 335x2sx2
Standing BTN press 135x5, 155x5, 175x5, 135x2sx5
Glute-ham raise 2s x 6
Bulgarian split squats 3s x 8
Saturday, March 15, 2014
Heavy Pressing
15 March 2014
Bench press 295 lbs. x 6, 300 x 6, 295 x 6
Program called for 295 on all three sets, but the first set felt light.
Bench press with SlingShot, 2-count pause, 325 lbs. x 6
Seated DB curls, light, 5-6 sets of 6-10 reps (between pressing sets)
DB triceps extensions 3s x 12
Ring pullups 3s x 5
Seated DB curls, heavy, 3s x 6-8
Tricep pushdowns 2s x 12
Finished with KB carries, three rounds of farmer's walk and one round of overhead carry. Nice forearm pump. Should do these more often.
Bench press 295 lbs. x 6, 300 x 6, 295 x 6
Program called for 295 on all three sets, but the first set felt light.
Bench press with SlingShot, 2-count pause, 325 lbs. x 6
Seated DB curls, light, 5-6 sets of 6-10 reps (between pressing sets)
DB triceps extensions 3s x 12
Ring pullups 3s x 5
Seated DB curls, heavy, 3s x 6-8
Tricep pushdowns 2s x 12
Finished with KB carries, three rounds of farmer's walk and one round of overhead carry. Nice forearm pump. Should do these more often.
Thursday, March 13, 2014
Squatting and Pulling
13 March 2014
Back to low bar squats: 135x5, 225x3, 275x3, 315x3, 345x3, 365x3, 405x3, 425 (belt) x 3
These felt pretty good. I haven't done low bar squats in a while, except for a random set here and there. The lighter weights felt super light, but the last set was unexpectedly hard. Maybe it'll take some time for me to adapt to low bar again, or maybe I'm just weaker.
Sumo deadlifts 315x4, 365x2, 405x2, 425x2, 435x1, 445x1
Was going to only do some light speed squats, but then decided to experiment with foot placing, grip and cues (shoulders over bar before pulling). 445 is some sort of PR (I don't think I ever deadlifted more than 405 sumo), could have done more but was pretty tired at this point. A pleasant surprise, and my back doesn't feel totally beat up like it does after real deadlifts.
Leg extensions 2s x 10
Leg curl 1s x 10, then someone was hogging the machine
Weighted Roman chair situps 3s x 8
Back to low bar squats: 135x5, 225x3, 275x3, 315x3, 345x3, 365x3, 405x3, 425 (belt) x 3
These felt pretty good. I haven't done low bar squats in a while, except for a random set here and there. The lighter weights felt super light, but the last set was unexpectedly hard. Maybe it'll take some time for me to adapt to low bar again, or maybe I'm just weaker.
Sumo deadlifts 315x4, 365x2, 405x2, 425x2, 435x1, 445x1
Was going to only do some light speed squats, but then decided to experiment with foot placing, grip and cues (shoulders over bar before pulling). 445 is some sort of PR (I don't think I ever deadlifted more than 405 sumo), could have done more but was pretty tired at this point. A pleasant surprise, and my back doesn't feel totally beat up like it does after real deadlifts.
Leg extensions 2s x 10
Leg curl 1s x 10, then someone was hogging the machine
Weighted Roman chair situps 3s x 8
Tuesday, March 11, 2014
Back To Regular Bench Pressing
11 March 2014
Bench press 275 lbs. x 5, 285 lbs. x 2s x 5, paused singles 285 lbs. x 3
No spotter, but these felt super light. I'm going back to doing one day of light presses, then a second heavy day (using the 6-5-3-1 approach like in the last two cycles).
Seated cable row 2s x 10, 2s x 8
Standing BTN press 135x10, 145 x 2s x 8
DB hammer curls 3s x 10
Seated DB curls 3s x 8 - back to doing these again, as strict as possible
Pushdowns 3s x 10
Bench press 275 lbs. x 5, 285 lbs. x 2s x 5, paused singles 285 lbs. x 3
No spotter, but these felt super light. I'm going back to doing one day of light presses, then a second heavy day (using the 6-5-3-1 approach like in the last two cycles).
Seated cable row 2s x 10, 2s x 8
Standing BTN press 135x10, 145 x 2s x 8
DB hammer curls 3s x 10
Seated DB curls 3s x 8 - back to doing these again, as strict as possible
Pushdowns 3s x 10
Monday, March 10, 2014
Squat Day
10 March 2014
Speed squats 315 lbs. x 8s x 2
A couple of these were low-bar squats, the rest high-bar and close stance. They, like the rest, felt pretty fast and explosive.
Deficit stiff-leg deadlifts 225x5, 275 lbs 3x3
An exercise of questionable utility. Don't think I'll do this again.
Back extension, weighted x8, x7, x7
Leg extension 4s x 10
Speed squats 315 lbs. x 8s x 2
A couple of these were low-bar squats, the rest high-bar and close stance. They, like the rest, felt pretty fast and explosive.
Deficit stiff-leg deadlifts 225x5, 275 lbs 3x3
An exercise of questionable utility. Don't think I'll do this again.
Back extension, weighted x8, x7, x7
Leg extension 4s x 10
Saturday, March 8, 2014
Recovery
8 March 2014
After being laid low by an exotic stomach virus and eating canned chicken soup and toast for two days straight (#FirstWorldProblems), today I ventured into the gym to do a bit of light work.
High bar squat 135x5, 225x5, 275x5, 315x5, 335x5, 355x5
Close-grip bench press, paused 135x5, 185x5, 225x5, 275 x 2s x 5, then 1s x 5 unpaused
Ring pullups 3s x 5
Leg extensions 3s x 10
Tricep pushdowns 3s x 12-15
EZ bar curls 3s x 10
Sucked at everything, but didn't expect anything else. Just happy to be walking around again. I'll get back to regular programming on Monday, or maybe even tomorrow.
After being laid low by an exotic stomach virus and eating canned chicken soup and toast for two days straight (#FirstWorldProblems), today I ventured into the gym to do a bit of light work.
High bar squat 135x5, 225x5, 275x5, 315x5, 335x5, 355x5
Close-grip bench press, paused 135x5, 185x5, 225x5, 275 x 2s x 5, then 1s x 5 unpaused
Ring pullups 3s x 5
Leg extensions 3s x 10
Tricep pushdowns 3s x 12-15
EZ bar curls 3s x 10
Sucked at everything, but didn't expect anything else. Just happy to be walking around again. I'll get back to regular programming on Monday, or maybe even tomorrow.
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