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Saturday, May 31, 2014

Heavy Press

31 May 2014

Bench press 335 lbs. x 3, x 2, x 3

Paused bench press with SlingShot 360 lbs. x 3

I had a lot of trouble with my feet today for some reason. On the first set with 335 my left foot slipped while I was unracking the bar, then my right moved a couple of inches as I was frantically trying to compensate. Second set was even worse, not sure if it's the shoes or the gym floor. Finally got it together by the third set.

Pulldowns x10, x8, x6, x4 pyramiding up in weight

Triceps press 3s x 10-12

EZ bar curls 3s x 10-12

Rope pushdowns 3s x 10-12

Seated DB curls 2s x 8

Front/lateral raise combo 2s x 15

Thursday, May 29, 2014

Pullings... Not So Great

29 May 2014

Deadlift 135x5, 225x3, 315x3, 365x2, 405x1, 425x1, 465x2, 445x2

Working set felt really heavy... or rather my lower back and abs felt really weak. Maybe it's the extra bent-over rowing and weighted ab work. But more likely I'm stalling on this triples program. So starting next week I'm going back to the "bastardized Gillingham" program that I used before to make good gains on the deadlift. Then eventually that will stall and I'll go back to triples, etc.

Paused shrug 4-5 sets 6-8 reps

Cable row 3s x 8

Weighted abs on incline bench 3s x 6-8

Weighted back raise 3s x 6

Tuesday, May 27, 2014


Soooo... after long deliberation, I finally manned up and took the plunge:

Anavar only cycle dosage, no side effects

I now guce 2 times a day, like Uncle Dolan said. Already seeing benefits.

Bench press 285 lbs. x 5, 290 lbs. 2s x 5

Smith machine bent-over row 3s x 10, 2s x 8

Paused shrugs 3s x 10-12

Standing BTN press 135x10, 155x8, x7

Weighted incline bench situps 3s x 10

Pulldowns 2s x 10, 1s x 8, 1s x 5

Tricep press machine 3s x 10-12

EZ bar curl 3s x 10-12

Pushdowns 3s x 12

Concentration curl 3s x AMAP

Sunday, May 25, 2014

Speeding Again

25 May 2014

Speed squats 280 lbs. x 2s x 5, 350 lbs. x 2s x 5, hi-bar 315 lbs. x 6

Felt decently fast. Tried an ultra-wide stance on the first set with 350, so that wasn't fast at all. But the other sets went well.

Hack squat 3s x as many as possible

Weighted incline board situp x8, x7, x7

Leg extension 3s x 10-12

Hanging leg raises 2s x 8 - sucked at these, haven't done them in forever

Leg curl 3s x 10

Standing calf raise 3s x 12

Saturday, May 24, 2014

Back On Track... Maybe

24 May 2014

Bench press up to 300x1 paused, then 325 lbs. 1sx3, 330 lbs. 3x3

After a disappointing last week, I decided to use 325 for my first triple and see how it went. It felt light, so I bumped the weight up to 330 for the next two sets. Then those felt good too, so I did an extra triple with 330. Pretty good.

Paused bench press with SlingShot 355 lbs. x 4

Also good.

Standing BTN military press 135x10, 145x10, front military press 145x8

Smith machine bent-over rows 3s x 10, 2s x 8

Pushdowns 3s x 12

Seated DB hammer curls 3s x 8

Combo front and lateral raise 3s x 20 (10 front + 10 lateral)

Seated DB bicep curl 3s x 8

Thursday, May 22, 2014

Heavy Squat Day

22 May 2014

Back squat 135x6, 225x4, 275x3, 315x3, 345x3, 375x3, 405x3, 435 (belt and wraps) x 3, 475 (b+w) x 3

Working set didn't feel light, but was very solid. Did a lot of warmup sets to get used to a heavy weight on my back again.

Then back-off 405x4 and hi-bar 365x5. Could have done a few more with the 405, but it was hot as hell and the bar slipped halfway down my back by rep 4.

Weighted incline bench situps 2s x 8, 1s x 5

Leg press, close stance 2s x 15, 1s x 12, increasing weight a bit between sets

Weighted back raise 3s x 8

Tuesday, May 20, 2014

Super Volume

20 May 2014

Bench press 285 lbs. 3s x 5

Smith machine bent-over rows 2s x 10, 2s x 8

Standing BTN press 135x10, 155x5, seated 185x5, 195x5, 200x3

Pullups 5x5

Smith machine CG floor press 3s x 8-10

Seated DB curl 3s x 8

Pushdowns 3s x 12

EZ ar curls 3s x 6-8

Whole workout took around 55 minutes. Nice pump, lots of volume.

Monday, May 19, 2014

Seventies - Week One

19 May 2014

Speed squat 280 lbs. x 2s x 5, 350 lbs. x 2s x 5, hi-bar 315x5

This felt a lot better than last week. Did the four sets in slightly over 10 minutes. Felt good, so did an extra high-bar set with 315, close stance and very upright. Will keep the weight the same for another 3-4 weeks, then bump up the speed day to 80%.

Hack squat 3s x 10

Incline bench weighted situps x8, x7, x6, x5 - really felt the abs working on these

Leg extension 3s x 10

Leg curl 3s x 10

Standing calf raise 3s x 12

Hope I don't get as sore as I did last time. Heavy(ish) squats on Thursday.

Sunday, May 18, 2014

A Fitting End to the Week

17 May 2014

Some nice, weak pressing to round off a nice, weak week.

Bench press 325 lbs. x3, x 2, x 3

Bench press w. SlingShot 345 lbs. x 3, 355 lbs. x 2

That last set didn't feel too heavy, but I hit the hooks on the way up and decided not to go for a third. Also all bench presses felt weak off the chest (lockout was fine... when I could get the bar high enough to lock it out), which almost never happens to me.

Hopefully next week will be better.

Smith machine bentover rows 5x5 - these felt great

Standing BTN press 135x10, 155x6, 165x6, 175x6

Seated hammer curl 3s x 10

Pushdowns x 15, x 12, x 12

Seated DB curl 3s x 8-10

Thursday, May 15, 2014


15 May 2014

Legs still sore as all hell. I felt a bit better after work, so I decided to give deadlifting a shot. Used a moderate weight. It was slow, but I made the working set.

Deadlift 135x8, 225x5, 315x4, 365x2, 405x2, 425x1, 455x3, x1

Everything felt fine until 425, which was slow and grindy. 455 went up (a triple, plus a single after a 1 min. break), but it felt a lot heavier than it was.

Incline ab bench situps 3s x 12

Seated cable row 3s x 8, 1s x 6

Weighted Roman chair situps 2s x 8

Weighted back raise 2s x 8, 1s x 6

Lat pulldown 1s x 10, 4s x 8

Wednesday, May 14, 2014


13 May 2014

Pressing went slightly better than the squats. Two days later I still have the worst quad/ham soreness in the last 10 years or so.

Bench press 285 lbs. 3s x 5

Neither fast, nor explosive. But managed all sets relatively easily.

Chest-supported row 3s x 12

Seated BTN press 135x8, 155x5, 175x5

Pulldowns 3s x 10

EZ bar curl x8, x6 - too heavy to be productive. All lighter bars were taken.

Smith machine CG floor press 3s x 8

Seated DB curls 3s x 8-10

Monday, May 12, 2014

Post Vacation Leg Workout

12 May 2014

Today I was supposed to do 2+2 sets of 5 with 70% (2 x 280 and 2 x 350). But after two weeks of relative inactivity the speed just wasn't there. I can maintain strength quite easily over 15-20 days of no training, but speed/technique is a different beast. Every single squat felt slow and out of groove - grinding the bar up was not a problem, but the speed just wasn't there.

My vacation training consisted of one squat workout (worked up to 395x5 or something) and

Speed squat 280 lbs. x 2s x 5, 315x2, 335x2, 345x5, 320x3

Sets with 280 done with pause in the hole. Bolded sets were not fast enough to be "speed squats".

Hack squats 3s x 10

Weighted Roman chair situps 3s x 8

Leg curls, seated, 3s x 10

Leg extensions 3s x 10

Calf raises 2s x 12