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Friday, April 25, 2014

Sqhuatmourning Everyone

24 April 2014

Squat 135x8, 225x3, 275x3, 315x3, 365x3, 405x3, 435x3, 465x3, 405x5

Used belt and wraps on 435, 465 and last set with 405. 465 was okay as far as the squatting went, but walking the weight out and back in felt super heavy. Then again, I haven't been resting much over the past 6 days (lifted 5 times and did bike sprints on Tuesday), so maybe that was it. I won't be lifting much over the next 2 weeks, so I'll see how it goes once I get back.

Leg extension 3s x 10

Leg curl 3s x 10-12

Weighted back raise 2s x 8

Thursday, April 24, 2014


23 April 2014

Bench press 325 lbs. 2s x 3, 1s x 4

Decided to do an extra rep on the last set. All sets felt good and explosive - after the weeks of sixes and fives, triples almost feel like slacking off.

Paused bench press with SlingShot 360 lbs. x 5

This was tough, but doable. Was still able to pause all reps. I'll try to stick with fives for two more weeks, then do two sets of three in the last 3 weeks of the program. All this, of course, after I get back from vacation.

Pullups - multiple sets of 2, 3, 4 reps

Standing BTN press 135x5, 155x5, 175x1 - weak at this today, so didn't push it

Seated DB hammer curl 3s x 8 - much better than the standing variant

EZ bar curls 3s x 10

Rope pushdowns 3s x 12-15

Monday, April 21, 2014

Combined Speed Day

21 April 2014

I'll have to squeeze 3 workouts in 4 days this week, so today I combined light squat and bench press. On the plus side, I was done with everything in less than an hour. On the minus side, I sweated buckets and looked like I'm about to have a stroke. It's fine.

Speed squat 265 lbs. 3s x 5, 305 lbs. 2s x 5

Lighter sets paused in the hole. Smoked these in less than 15 minutes. Moving up to 70% next week.

Bench press 285 lbs. 3s x 5 - also super fast reps, little break between sets.

Seated cable row 1s x 10, 2s x 8

Standing BTN press 135x10, 155x5, 165x5

Seated DB curl 2s x 8, 1s x 6

Pushdowns 3s x 10-12

Concentration curl 3s x AMAP

Sunday, April 20, 2014


20 April 2014

Deadlift 135x6, 225x3, 315x2, 385x1, 420x1, 465x3, x1, x1

Did a triple, then two singles with a minute of rest in between. Felt good.

Shrugs 135x10, 225x10, 315x10, 365x10, 385x5

Haven't done these in a while.

Weighted Roman chair situps x8, x6, x6

Weighted back raises 3s x 8

Pulldowns 2s x 8, light

Pulldown shrugs 3s x 10, 1s x 6

Saturday, April 19, 2014

More Bench

19 April 2014

Bench press 320 lbs. 3s x 5 - first set was the hardest.

Paused bench press with SlingShot 355 lbs. x 5 - this might be a SlingShot PR. Long pauses too.

Smith machine CG floor press 3s x 5, 1s x 3

Pullups 3s x 5

DB hammer curls 2s x 8

Rope pushdowns 3s x 12

Standing OH press 135 2s x 10, 145 1s x 8

Seated DB curls 3s x 6

Concentration curl 3s x 6

Tuesday, April 15, 2014

Volume Work

15 April 2014

Bench press 285 lbs. x4, x5, x5

I tried using suicide grip on first set. It hurt my wrists and bar came up unevenly on all but the first rep. When the bar comes up unevenly at around 75%, it's probably a good idea to stop whatever you're doing. I won't be using suicide grip again anytime soon.

Seated cable rows 1s x 8, 3s x 8

BTN military press 135x10, 155x10, 175x2sx5

Smith machine bent over row 2s x 10, 1s x 8

Pullups 4s x 5

DB hammer curls 3s x 8

Smith machine CG floor press 3s x 6-8

Seated DB curls 3s x 6

This only took about an hour or so. What I might do in the future is time it, then try to beat this time each time I do pressing volume. Once I can do it in 45 minutes or less, I'll up the weights slightly.

On an unrelated note, my legs, hips and glutes get really sore from speed squatting, even though the weights are so low. Don't know if this is good or bad.

Monday, April 14, 2014


14 April 2014

Speed squat 265 lbs. 3s x 5, 305 2s x 5

Did some stationary bike sprints yesterday, so these felt neither fast nor explosive. But finished in under 20 mins., so I guess that's something.

Leg extension 4s x 10

Leg curl 3s x 10

Ab machine 2s x 8

Saturday, April 12, 2014


12 April 2014

Bench press 315 lbs. x 4, x 6, x 5

I asked a new guy to spot me on the first set. He asked if I wanted a "liftoff", to which I said yes. He then proceeded to almost pull me off the bench as he helped me unrack the bar, then almost dropped the wildly wobbling bar on my face as I was trying to stabilize it. I mean, I have midget arms, how far up do you think they need to go? I managed to pull my shoulderblades back in and eked out a tough set of four.

Got another guy to spot on sets 2 and 3, and did 6 reps on the second set to make up for the fail on the first. This was better spotting.

Paused bench press with SlingShot 350 lbs. x 4 - same thing, Spotter 2 left, asked Spotter 3 to help me unrack (really tough with a SS on), he did almost the same thing as Spotter 1. Still the pauses were long (2-count), so pretty pleased with this set.

Smith machine CG floor press x6, x5, x4

Seated DB curl 4-5 light sets in between bench press sets, then 3sx6 heavy

Farmer's walk with KBs 3 rounds

Some Heavyish Squats

11 April 2014

Squat 135x5, 225x3, 275x3, 315x3, 365x3, 405x3, 425x3, 455x2, 405x6

Last 2 heavy sets (425 and 455) with belt.

Weighted Roman chair situps 3s x 8

Weighted back raises 2s x 8

Leg extension 2s x 10-12

Leg curl 2s x 10-12

Wednesday, April 9, 2014


8 April 2014

Bench press 285 lbs. 3s x 5 - used a different bar this time, I think it is a squat bar. It's thicker and slightly heavier than a regular bar (55 lbs.) and doesn't bend or "whip" even under 500+ pounds. Anyway, all reps were super fast, but my wrists kinda hurt afterwards and my forearms were pumped.

Seated cable row 2s x 10, 1s x 8, 1s x 6

Standing BTN press 135x10, 155x10, 165x5

DB hammer curl 2s x 8

Smith machine CG floor press 3s x 6-8

Seated DB curl 3s x 6

Pushdowns 2s x 15, 1s x 10

Machine preacher curl 3 sets

Front and lateral DB raises 1s x 20 (each)

Monday, April 7, 2014

Sixty Percent

7 April 2014

Squat 265 lbs. 3s x 5, 305 lbs. 2s x 5

Sets with 265 were done with a pause in the hole + explode up. The other two were just speed sets. Finished them in about 20 minutes and the bar was moving fast. Once I can do all 5 sets in 15 or les I'll move up to 70% and 4 sets of 5.

Speed deadlifts 305 lbs. 6 speed singles on the minute - could have been faster.

Leg extension 3s x 10-12

Leg curl 3s x 10-12

Ab machine crunch 3s x 10

Saturday, April 5, 2014

Again, Bench Press and Curls

5 April 2014

Stayed out late and woke up with an awesome hangover. The headache relented later in the day so I managed to drag myself to the gym. Lifting went surprisingly well, I just had to take long breaks between working sets.

Bench press 310 lbs. 3s x 5 - fast and smooth

Paused bench press w. SlingShot 345 lbs. x 5 - same here, good 2-count pauses

Neutral-grip pullup 2s x 5

Close grip Smith machine floor press 1s x 8, 2s x 6 - last two were heavy

Smith machine bentover row 3s x 6

Standing BTN press 135x10, 155x5 - triceps gave up at this point

DB hammer curl 2s x 8

Machine preacher curl 2s x 10

Seated DB curl 3s x 6

Farmer's walk 3 rounds

BW today - 218.8 lbs. After peaking at like 225 over Thanksgiving, I haven't been able to get back to my usual 215 (not that I'm trying, but still).

Wednesday, April 2, 2014


2 April 2014

Deadlift 135x6, 225x4, 315x3, 385x1, 415x1, 460x3 (belt), 405x2

Everything felt great, then working set sucked. My abs and lower back started cramping up, which almost never happens to me when deadlifting. I almost lost rep no. 2. Tried a backoff set with 405, but the cramping got more intense so I stopped. Really weird, since my last squat workout was light and I had two days to recover from it.

On the other hand, 460 might be a "rep PR", last time I tried this weight I only got two reps. So maybe it wasn't as bad as I thought.

I'm also developing an epic case of plantar fasciitis in my left heel. It's been hurting for a couple months now, but last few weeks have been extremely painful. Maybe that's preventing me from digging in the heels properly? I don't know, but I do want it to go away.

Did 20 reps of ring pullups (total) in between deadlift sets.

Weighted Roman chair situps 3s x 8

Weighted back raises 3s x 6

Farmer's walk 3 rounds - lots of fun after deadlifts.