28 November 2014
Squat 135x6, 225x4, 275x3, 315x3, 375x3, 405x3, 425x3 (belt+wraps), 465x4
Repeated the weight from last week, felt much easier this time round.
Deadlift 445 lbs. x 6 singles
Tried a few light sets of front squats, then did squat machine for 12-10-8-8.
Friday, November 28, 2014
Thursday, November 27, 2014
Thanksgiving Bench Press
27 November 2014
Bench press 135x7, 185x5, 225x3, 275x3, 315x3, 345x3, SlingShot 375x3, 315x7
Did an extra SlingShot set for kicks and pumps.
Push press 135x3, 185x2, 205x2, 225x2 - not bad.
Tricep pushdowns 3s x 10
Hammer curl + reverse curl 3 sets
Pulldowns 12-10-10-8-4
Bench press 135x7, 185x5, 225x3, 275x3, 315x3, 345x3, SlingShot 375x3, 315x7
Did an extra SlingShot set for kicks and pumps.
Push press 135x3, 185x2, 205x2, 225x2 - not bad.
Tricep pushdowns 3s x 10
Hammer curl + reverse curl 3 sets
Pulldowns 12-10-10-8-4
Wednesday, November 26, 2014
Blah Squat
25 November 2014
Speed/volume squat 300 lbs. 2s x 5, 370 lbs. 2s x 5
This felt awful, more like 470 than 370. I haven't had a good squat session since maxing out three weeks ago.
Hack squats 3s x 8
Good mornings, light 2s x 8
Speed/volume squat 300 lbs. 2s x 5, 370 lbs. 2s x 5
This felt awful, more like 470 than 370. I haven't had a good squat session since maxing out three weeks ago.
Hack squats 3s x 8
Good mornings, light 2s x 8
Tuesday, November 25, 2014
No (Wrist) Pain, No Gain?
24 November 2014
Paused speed bench press 275 lbs. 2s x 3, 265 lbs. 2s x 3
First two sets were not fast at all. Dropped the weight and it was slightly better.
Wrist pain is back, and shoulder is flaring up again, both on the same side. Great.
Seated cable row 3s x 8
Pec deck machine 3s x 10
DB tricep extension 3s x 12
Bicep trisets (preacher curl + EZ curl + spider curl) 3 sets
Paused speed bench press 275 lbs. 2s x 3, 265 lbs. 2s x 3
First two sets were not fast at all. Dropped the weight and it was slightly better.
Wrist pain is back, and shoulder is flaring up again, both on the same side. Great.
Seated cable row 3s x 8
Pec deck machine 3s x 10
DB tricep extension 3s x 12
Bicep trisets (preacher curl + EZ curl + spider curl) 3 sets
Monday, November 24, 2014
Some Squatting
22 November 2014
Back squat 135x6, 225x3, 275x3, 315x3, 365x3, 415x2, 435x3 (belt+wraps), 465x3 (B+W)
Squats felt heavy and awkward until 435, then all was well.
Deadlift 425 lbs. x 8 singles, 90 seconds or less rest in between.
Incline board situps 3s x 8
Leg curl 3s x 8
Back squat 135x6, 225x3, 275x3, 315x3, 365x3, 415x2, 435x3 (belt+wraps), 465x3 (B+W)
Squats felt heavy and awkward until 435, then all was well.
Deadlift 425 lbs. x 8 singles, 90 seconds or less rest in between.
Incline board situps 3s x 8
Leg curl 3s x 8
Saturday, November 22, 2014
Heavy Bench Press Triple
21 November 2014
Bench press 135x5, 185x4, 225x3, 285x2, 315x3, 340x3, SlingShot 375x2
Will try 345x3 next week. SlingShot set was the hardest of the lot.
Push press 135x3, 165x2, 185x2, 205x2, 225x1
Chest supported DB row 3s x 8-10
Smith machine JM press 4s x 8
Hammer curl + reverse curl superset 3 sets
Bench press 135x5, 185x4, 225x3, 285x2, 315x3, 340x3, SlingShot 375x2
Will try 345x3 next week. SlingShot set was the hardest of the lot.
Push press 135x3, 165x2, 185x2, 205x2, 225x1
Chest supported DB row 3s x 8-10
Smith machine JM press 4s x 8
Hammer curl + reverse curl superset 3 sets
Wednesday, November 19, 2014
Quick Squat
18 November 2014
Speed squat 300 lbs. 2s x 5 with pause, 370 lbs. 2s x 5
These felt very slow and heavy for some reason.
Close-stance leg press x 15, x 12, x 10
Hack squat 3s x 8
Will do a mini workout of front squats and BTN presses (both light) tomorrow.
Speed squat 300 lbs. 2s x 5 with pause, 370 lbs. 2s x 5
These felt very slow and heavy for some reason.
Close-stance leg press x 15, x 12, x 10
Hack squat 3s x 8
Will do a mini workout of front squats and BTN presses (both light) tomorrow.
Tuesday, November 18, 2014
Fast Press
17 November 2014
Paused speed bench press 275 lbs. 4s x 3
Seated cable row 3s x 8
Tricep pressdown 3s x 10
Cable pec fly 3s x 10
Bicep tri-sets (DB preacher curl + EZ bar curl + spider curl) 3 sets
Reduced the upper back work this week as the heavy bench press day weights are supposed to increase. I'll do a few sets of chest-supported rows once a week for the next 3 weeks as I work up to a 1RM, but that will be it.
Paused speed bench press 275 lbs. 4s x 3
Seated cable row 3s x 8
Tricep pressdown 3s x 10
Cable pec fly 3s x 10
Bicep tri-sets (DB preacher curl + EZ bar curl + spider curl) 3 sets
Reduced the upper back work this week as the heavy bench press day weights are supposed to increase. I'll do a few sets of chest-supported rows once a week for the next 3 weeks as I work up to a 1RM, but that will be it.
Monday, November 17, 2014
Lighter Heavy Squats
16 November 2014
I reduced the heavy squat weight a bit and will be working with lower weights for a while as my deadlift singles weight ramps up. Should be good, and by good I mean it'll probably fail.
Squat 135x6, 225x4, 275x3, 315x3, 365x3, 405x1, 425x3, 455x2 (belt and wraps)
Deadlift singles 415 lbs. x 8 singles, around 90 seconds rest between reps.
Freemotion squat 12-10-8-6 for the quads
Freemotion pulldown 12-10-8-6
That was it.
I reduced the heavy squat weight a bit and will be working with lower weights for a while as my deadlift singles weight ramps up. Should be good, and by good I mean it'll probably fail.
Squat 135x6, 225x4, 275x3, 315x3, 365x3, 405x1, 425x3, 455x2 (belt and wraps)
Deadlift singles 415 lbs. x 8 singles, around 90 seconds rest between reps.
Freemotion squat 12-10-8-6 for the quads
Freemotion pulldown 12-10-8-6
That was it.
Friday, November 14, 2014
Heavy Bench Press Woes
13 November 2014
The pain in my right wrist seems to have migrated up my forearm and elbow and into the top of my shoulder. Pressing today didn't totally suck, but wasn't great either. Hopefully it'll clear by next week, when I'm planning to work up to a heavy triple.
Bench press 135x6, 185x4, 225x2, 275x2, 315x1, 335 lbs. x3, x2, x3, SlingShot 360 lbs. x 3
Pain is in top of right shoulder. I've been trying to find the trigger point but it doesn't seems to be where the pain's at, most likely in my right subscapular muscle and/or lower trap.
Push press up to 205x1, then it looked like a good idea to stop.
Chest-supported row 3s x 8 (incline bench)
Hammer curl + reverse EZ bar curl 3 sets
The pain in my right wrist seems to have migrated up my forearm and elbow and into the top of my shoulder. Pressing today didn't totally suck, but wasn't great either. Hopefully it'll clear by next week, when I'm planning to work up to a heavy triple.
Bench press 135x6, 185x4, 225x2, 275x2, 315x1, 335 lbs. x3, x2, x3, SlingShot 360 lbs. x 3
Pain is in top of right shoulder. I've been trying to find the trigger point but it doesn't seems to be where the pain's at, most likely in my right subscapular muscle and/or lower trap.
Push press up to 205x1, then it looked like a good idea to stop.
Chest-supported row 3s x 8 (incline bench)
Hammer curl + reverse EZ bar curl 3 sets
Tuesday, November 11, 2014
Speed Squat and Misc
11 November 2014
Speed squat 300 lbs. 2s x 5, 370 lbs. 2s x 5
Glute-ham raise 3s x 6
Freemotion squat machine 12-10-8-6, increasing weight
Seated leg curl 3s x 10
Speed squat 300 lbs. 2s x 5, 370 lbs. 2s x 5
Glute-ham raise 3s x 6
Freemotion squat machine 12-10-8-6, increasing weight
Seated leg curl 3s x 10
Monday, November 10, 2014
Light Press
10 November 2014
Straight arm pulldown + behind-the-back row 3 sets x 8 each
Speed bench press with pause 275 lbs. 4s x 3
Used the fat squat bar (55 instead of 45 pounds), all others were taken. Did not feel good.
Incline bench chest supported row 3s x 10
Freemotion pec fly 3s x 10
DB tricep press 3s x 12
Bicep triset (preacher DB curl + EZ bar curl + spider curl) 3 sets
Straight arm pulldown + behind-the-back row 3 sets x 8 each
Speed bench press with pause 275 lbs. 4s x 3
Used the fat squat bar (55 instead of 45 pounds), all others were taken. Did not feel good.
Incline bench chest supported row 3s x 10
Freemotion pec fly 3s x 10
DB tricep press 3s x 12
Bicep triset (preacher DB curl + EZ bar curl + spider curl) 3 sets
Squattings With a Modest PR
9 November 2014
Squat 135x5, 225x3, 315x3, 385x2, 425x2, 455x2 (belt and wraps), 500x1, 520x1, 540x1
I feel like I should have tried 545 or even 550, since it went pretty well. But whatever. I'll try to upload some footage in a few days, camera was working (I think) but the connector cable might be messed up because neither my home nor work computer read the camera when I plug it in.
Deadlift 400 lbs. 10 singles with 90 seconds or less rest in between - this got somewhat hard toward the end, but I managed to beat the clock a few times (i.e. rest less than 90 seconds between singles) so success.
My gym got a new line of "freemotion" machines, so I tried the squat simulator for some extra quad work. The exercise is something like a hack/sissy squat hybrid, I did 3 sets of 10 with light weight and quads swelled up nicely.
Squat 135x5, 225x3, 315x3, 385x2, 425x2, 455x2 (belt and wraps), 500x1, 520x1, 540x1
I feel like I should have tried 545 or even 550, since it went pretty well. But whatever. I'll try to upload some footage in a few days, camera was working (I think) but the connector cable might be messed up because neither my home nor work computer read the camera when I plug it in.
Deadlift 400 lbs. 10 singles with 90 seconds or less rest in between - this got somewhat hard toward the end, but I managed to beat the clock a few times (i.e. rest less than 90 seconds between singles) so success.
My gym got a new line of "freemotion" machines, so I tried the squat simulator for some extra quad work. The exercise is something like a hack/sissy squat hybrid, I did 3 sets of 10 with light weight and quads swelled up nicely.
Thursday, November 6, 2014
Pushing Yourself to Power
5 November 2014
Upper back pre-exhaust 3 sets x 8 (straight-arm front pulldown + behind-the-back row)
Bench press 135x6, 185x4, 225x3, 275x2, 295x2, 330 2s x 3, 1s x 4
With SlingShot 370 lbs. x 3
Wrists felt much better this week, and 330 a bit easier than 325 last week. One more week left of 3x3, then I drop the upper back work and start working up to a single heavy triple or double. Then max out.
Push press 135x4, 165x2, 185x2, 205x2, 225x1
Some wrist pain on the last set, decided not to risk it.
Chest-supported row machine 3s x 8-10
Will do military press and arms tomorrow.
Upper back pre-exhaust 3 sets x 8 (straight-arm front pulldown + behind-the-back row)
Bench press 135x6, 185x4, 225x3, 275x2, 295x2, 330 2s x 3, 1s x 4
With SlingShot 370 lbs. x 3
Wrists felt much better this week, and 330 a bit easier than 325 last week. One more week left of 3x3, then I drop the upper back work and start working up to a single heavy triple or double. Then max out.
Push press 135x4, 165x2, 185x2, 205x2, 225x1
Some wrist pain on the last set, decided not to risk it.
Chest-supported row machine 3s x 8-10
Will do military press and arms tomorrow.
Wednesday, November 5, 2014
Speed Squat
4 November 2014
Didn't do too much today as I'll be maxing out later this week.
Speed squat 300 lbs. 2s x 5, 370 lbs. 2s x 5
Hack squat 4s x 8
Incline board situps 3s x 10-12
Calf raise 3s x 10-12
Didn't do too much today as I'll be maxing out later this week.
Speed squat 300 lbs. 2s x 5, 370 lbs. 2s x 5
Hack squat 4s x 8
Incline board situps 3s x 10-12
Calf raise 3s x 10-12
Monday, November 3, 2014
Light Press
2 November 2014
Straight-arm pulldowns 3s x 8
Behind-the-back upright rows 3s x 8
Speed bench press w. pause 265 lbs. 4s x 3
DB chest-supported row on flat bench 4s x 8-10
DB flyes 3s x 10
DB tricep extensions 3s x 8
Bicep tri-sets (hammer curl + EZ bar curl + seated DB curl) 3 sets
Straight-arm pulldowns 3s x 8
Behind-the-back upright rows 3s x 8
Speed bench press w. pause 265 lbs. 4s x 3
DB chest-supported row on flat bench 4s x 8-10
DB flyes 3s x 10
DB tricep extensions 3s x 8
Bicep tri-sets (hammer curl + EZ bar curl + seated DB curl) 3 sets
Sunday, November 2, 2014
Sqwatz and Deadlifts, Week 3
1 November 2014
Squat 135x8, 225x3, 275x3, 315x3, 375x3, 415x3, 445x1 (belt and wraps), 485x2, 520x2
Maxing out next week, aiming for 540. Last set went well, but I definitely felt my blood pressure surge and wasn't too stable walking the weight out.
Deadlift 375 lbs. 10 singles, 60 seconds rest between. - not bad.
Back raises 1sx12 unweighted, 3s x 6 weighted
Leg extensions 2s x 8-10
Seated leg curl 2s x 8-10
Squat 135x8, 225x3, 275x3, 315x3, 375x3, 415x3, 445x1 (belt and wraps), 485x2, 520x2
Maxing out next week, aiming for 540. Last set went well, but I definitely felt my blood pressure surge and wasn't too stable walking the weight out.
Deadlift 375 lbs. 10 singles, 60 seconds rest between. - not bad.
Back raises 1sx12 unweighted, 3s x 6 weighted
Leg extensions 2s x 8-10
Seated leg curl 2s x 8-10
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