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Tuesday, September 30, 2014

Moar Benching

29 September 2014

Weighted situps 3 sets - done while waiting for bench.

Speed bench press paused at bottom 245 lbs. 5s x 3

That long pause right above the chest is still kicking my ass. Will do these for a couple weeks more, then up to 70%. Probably will only pause those on the chest.

Pulldowns 2s x 15, 1s x 10

Incline bench chest supported rows 3s x 10

DB flyes 3s x 8-10

DB extensions 3s x 8-10

EZ bar curl supersetted with DB curl 3 sets

Friday, September 26, 2014

Heavy Pulls - Suckage

26 September 2014

Deadlift 135x4, 225x3, 315x2, 365x1, 415x1, 455x1, 465xfail

Highly embarrassing. Even the 455 felt neither here nor there. The speed squats kicked my ass this week (still sore from Tuesday), but there's no excuse for the above. 465 is barely above 90%, I was doing triples with this weight a few months ago, or pretty close.

Below-knee pulls 315x3, 365x3, 415x3

Heavy abs 4 sets

Seated hamstring curls 3s x 10

Heavy Bench Press - Second Week of Sixes

25 September 2014

Bench press 300 lbs. 3s x 6, SlingShot 335x7

Sets of six felt super light and explosive. Total contrast to last week's torture with 295.

Chest-supported flat bench rows 5s x 5-6

Getting addicted to these.

Pulldowns 3s x 10, light-medium

DB flyes 3s x 8

DB extensions 3s x 8-10

Preacher curl machine 4s x 8

Wednesday, September 24, 2014

Speed Squats

23 September 2014

Speed squat 265 lbs. 3s x 5 paused, 325 lbs. 2s x 5 regular

Very good speed. I'll stay at 60% one more week, then (if it feels this fast again next week) bump it up to 70%.

Hack squats 5s x 8-10

My knees were bothering me a bit today, and hack squats make me feel like my knees are about to pop out anyway, so I used knee wraps on these. Not very tight, just to sort of keep the knees warm. Much better hack squatting experience: more weight used, better quad pump, zero knee discomfort. Will definitely be using wraps for hack squats in the future.

Leg extensions 2s x 10 - quads were fried at this point.

Weighted situps on incline ab board 3 sets

Monday, September 22, 2014

Pressing Matters

22 September 2014

Speed bench press 245 lbs. 5s x 3

Did these with a 2-second pause right above the chest, hence the reduced reps. Gotta say these are pretty tough. I've pressed 355 with a decent pause on the chest, but one inch higher and even 245 feels heavy.

Chest-supported rows 5x5 - was able to rig these up on a flat bench (as opposed to incline). Did them two days in a row, and upper back is feeling it. Great exercise.

DB flyes 3s x 8

DB tricep extensions 3s x 8

Bicep superset EZ bar curl + DB hammer curl 3.5 sets (could barely move the weights on the last set)

Lateral raises 3s x 8

Saturday's Workout Continued

21 September 2014

Stiff-leg deadlift 375 lbs. x 5 - this would be some sort of meaningless PR.

Front squat 5x5

Chest supported DB row 4s x 8

Heavy abs 3 sets

Saturday, September 20, 2014

Squat... And That's It

20 September 2014

Squat 135x5, 225x4, 275x3, 315x3, 365x3, 405x3, 465x3 (belt+wraps), 505x2 (B+W)

Felt a bit dizzy after the second rep, so didn't try for a third. But the double felt pretty comfortable.

That was it for today, not a lot of time to train plus I had to lift less than an hour after getting out of bed. So pretty pleased with what I did. Stiff-legged deadlifts and front squats tomorrow, maybe throw in some light bench pressing.

Wednesday, September 17, 2014

Heavy Bench Press

17 September 2014

Bench press 295 lbs. 3s x 6, SlingShot 325 lbs. x 6

Felt awful heavy today. 295 felt like 315. 325 (almost) felt like no SlingShot.

Seated cable row 3s x 8

Chest-supported DB row 4s x 6-10 - tried out a new exercise

Incline bench press 185 x 3, 205 x 2s x 3, 215 x 3

Incline bench tricep press 135 3s x 6-8

Machine preacher curl 4s x 8

Rope pushdown 3s x 12

Tuesday, September 16, 2014

Speed Squats - Still At 60%

15 September 2014

Speed squat 265 lbs. 3s x 5, 325 lbs. 2s x 5

Hack squat 4s x 8

Leg curl 3s x 8

Seated paused DB shrug 3s x 20

Calf raise, standing 3s x AMAP

Sunday, September 14, 2014

Back Again

14 September 2014

Speed bench press 245 lbs. 5x5 - decent speed

Smith machine bent over row 3 sets warmup, then 4s x 5

Cable rear delt laterals 4s x 15 - like these better than face pulls

Standing BTN press 135x8, 155x5, 175x5

DB flyes 3s x 8

DB tricep extensions 3s x 10

EZ bar curls supersetted with seated DB curls 3 sets

Lateral raises 3s x 8

Friday, September 5, 2014

Combo Session

5 September 2014

Going on vacation tomorrow, so combined two sessions into one.

Bench press 315x2, 335x1, 355x1, 380x1, SlingShot 410x1

That's a SlingShot PR. Hit 380 lbs. without it, wasn't planning to max out but it felt explosive enough for me to regret not trying 390 for a SlingShot-less PR. Oh well.

Deficit deadlift - worked up to a tough 420x1.

Snatch-grip DL 275 lbs. 3s x 5

Incline bench press 205x3, 225x3, 245x3

Arm mega sets (inspired by the T-Nation 1000 rep arm challenge):

EZ bar curls supersetted with rope pushdowns 3s x 20 each
Cable curls supersetted with overhead extensions 3s x 20 each
Seated barbell curl supersetted with tricep dip machine 3s x 20 each

Tuesday, September 2, 2014

Speed Squat - Back to 60%

2 September 2014

Speed squat 265 lbs. 3s x 5 paused, 325 lbs. 2s x 5 regular

Hack squat 4s x 8

Seated cable row 3s x 8

Leg extension 3s x 10

Bike sprints 10 minutes