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Wednesday, December 31, 2014

Last Workout of 2014

30 December 2014

Volume squat 325 lbs. x 5, 405 lbs. 2s x 5

Tried to do these with a closer stance, and the quads definitely felt it.

Front squat 5s x 3 - I feel like these work better than 3 sets of 5.

Leg curl 3s x 8

Ab crunch machine 3s x 8-10

3,500m row.

Monday, December 29, 2014


26 December 2014

Straight-arm pulldown 3s x 8-10

BTB row + shrug combo 3s x 10-12

Incline bench press 135x5, 185x6, 205x5, 215x5, 225x5, 235 x 2s x 5

Wasn't supposed to go this heavy today, but the reps felt nice and fast.

Close-grip bench press 185x5, 205x5, 225 x 2s x 5 - triceps were a bit fried after the inclines.

Pulldowns 12-10-6-6

Tricep pushdowns 3s x 10-12

Cable pec machine 3s x 10

Cable curls 4s x 10-12

Saturday, December 27, 2014

Minor Deadlift PR and Some Squatting

26 December 2014

Did some presses and rows on the Smith machine at work, along with a few arm exercises. Better than missing a workout, I guess.

27 December 2014

Squat 135x6, 225x5, 275x3, 315x3, 365x3, 405x3 (belt+wraps), 455x3 (B+W)

I kept the squats pretty light in order to have some energy for the deadlift.

Deadlift 295x1, 365x1, 435x1, 485x1, 525 x fail x 2, 515x1 (PR)

I was supposed to hit 525 and attempted it twice. First time wasn't even close, second time the bar stalled out around mid-shin. By this time I was pretty tired, but I wanted to set at least a symbolic PR for the year, so I tried 515 and it went up. My deadlift training has been spotty this year, so any increase is good, I guess.

Hip thrust 2s x 5 warmup, then three work sets of 5 - still trying to figure out the right weight and form here.

Chest-supported DB row 3s x 8

Ab machine 3s x 8

EZ bar reverse curls with Fat Gripz 3s x 8 - wanted to try out my new toy, it's pretty great.

Wednesday, December 24, 2014

Volume Squat

22 December 2014

Instead of cardio and arms, did the volume squat workout today.

Squat 315 lbs. x 5 paused, 390 lbs. 2s x 5

Front squat to 1x5

Leg curl 3s x 8

Ab crunch machine 4s x 8-10

30 minutes cycling.

Monday, December 22, 2014

More Light Pressing

21 December 2014

Straight-arm front pulldowns 3s x 8

Superset BTB rows + paused shrugs 3s x 10-12

Incline bench press 205 lbs. 5x5

Pulldowns 12-10-8-6

Close-grip bench press 185x5, 205x5, 225x3sx5

Cable bicep curl 4s x 8-10

Mini-workout tomorrow - cardio and arms.

Squats and Deadlifts

20 December 2014

Squat 135x5, 225x3, 275x3, 315x3, 365x3, 405x3, 455x1 (belt and wraps), 495x3 (B+W)

Deadlift singles up to 450 x 1, 475 x 1, 450 x 1

Squats felt strong, so I went ahead with the planned progression on the last set. But then my back was tired for deadlifts and the three heavy-ish singles felt really hard. Next week I'll probably only do 455x3 on the last squat set because the deadlift schedule calls for a modest max-out (planning to do 525).

Hip thrust 5x5, 2 warmup sets and 3 working sets. These feel good after the squatting and pulling.

Chest-supported DB row 4s x 8-10

Bodyweight today (and last week) was around 215, which is the lowest it's been in a while.

Friday, December 19, 2014

More Inclines

18 December 2014

Straight-arm pulldowns 3s x 8

Upper back superset (behind-the-back row + paused high pull) 3 sets

Incline bench up to 225x5

Push press up to 225x1

Ring pullups 3s x 5

Close-grip bench press 185x5, 205 x 3s x 5 - I might start doing these with at least medium-heavy weights. But I'm a bit reluctant because even the light stuff is a bit hard on my wrists.

Forearm superset (hammer curl + reverse EZ bar curl) 3 sets

15 minutes cycling.

Will probably do a short workout tomorrow, rowing + BTN presses + something for triceps.

Wednesday, December 17, 2014

Squat Volume

16 December 2014

Upping the weights and dropping the sets a bit for my light squat day. Also not trying to focus on speed so much anymore, just lifting the weight as explosively as possible.

Squat 315 lbs. x 5 paused, 390 lbs. 2s x 5 unpaused

Front squat to 1s x 5

Leg curl 3s x 8

Ab machine 3s x 8-10

30 minutes cycling

Monday, December 15, 2014

Volume Training

15 December 2014

Straight-arm pulldown 3s x 10

Upper body superset (behind-the-back row + paused shrug) 3s x 10-12

Incline bench press 200 lbs. 5x5

Pulldowns 12-10-8-6 (top set at 180)

Close-grip bench press 185 lbs. 4s x 5

DB flyes 3s x 12

Tricep pushdowns 3s x 10-12

Bicep tri-set 3 sets

12 minutes rowing.

Hip Trouble

14 December 2014

Left hip feels jacked up again. I tried foam rolling and it helped a bit, but I no longer believe it's just the IT band.  Plague is in mild remission. Still, squatting went okay and there was no pain during the deadlifts.

Squat 135x6, 225x4, 275x4, 315x3, 365x3, 405x3, 455x1 (belt + wraps), 485x3 (B+W), 405x4

Felt pretty good, even did a back-off set of squats, which I never do. Not a good idea before deadlifting though, the first and last reps of deadlifts were super tough.

Deadlift 4 singles @ 465 lbs.

Upper back superset (behind-the-back rows + paused shrugs) 3 sets

Now that the bench press cycle is over, time to get back to training upper back 2-3 times per week.

Chest-supported DB rows on incline bench 3s x 8

Some arm work

Sunday, December 14, 2014

Bench Press PR Day and the Plague

12 December 2014

I've come down with what feels like the plague. Was still able to lift, but energy levels were down and people at the gym were giving me the evil eye when I would sneeze or blow my nose. I made sure I wiped everything down after I was done using it, so maybe that helped.

Bench press 135x8, 185x4, 225x3, 275x2, 315x2, 335x1, 355x1, 375x1, 395x1

Lifted butt off bench a bit on that last one, but I'll take it.

Bench press w. SlingShot 415 x fail

Spotter had to intervene. The weight crushed me like a ton of bricks coming down, but came up nicely from the bottom and only stalled about halfway up. Was super tired from the previous single too, felt like my entire upper body had cramped up.

Push press 135x5, 165x2, 185x2, 205x2 - called it a day. Zero wrist pain today, which was great.

A bunch of sets for arms on various cable machines - curls, pushdowns, neutral-grip pulldowns.

Wednesday, December 10, 2014

Multiple Squats

9 December 2014

Speed/volume squat 300 lbs. 2s x 5, 370 lbs. 2s x 5

Front squat 5x5 - had to lower the weight on last two sets.

Leg extensions 3s x 10

Leg curl 3s x 8-10

25 minutes cycling.

Tuesday, December 9, 2014

Light Press

8 December 2014

Went pretty light today and cut out the paused bench press because I'll try to max out later this week. Everything felt good, but I did notice a few niggling shoulder and elbow pains. Hopefully these will be gone by Friday.

Bench press 275 lbs. 2s x 5, 285 lbs. 1x5 - all easy and explosive.

Seated cable row 12-10-8-6

Pec deck cable machine 3s x 8-10

Dips 3s x 12

Bicep tri-set (preacher curl + EZ bar curl + spider curl) 2 sets

12 minutes on rowing machine.

Friday, December 5, 2014

Squats and Deadlifts - Crippled Edition

4 December 2014

Today my left hip started hurting for no particular reason, a sharp stabbing pain like someone knifing me way inside the hip. At some point it got so bad I had to walk funny (or funnier than usual).

I've had this kind of pain before (the first time it happened I thought I'd torn something in my hip) and I was pretty sure I knew how to get rid of it, so I foam rolled my left IT band when I got home and found incredibly tight and painful trigger points. I can't get to the gym tomorrow and will be out of town for the weekend, so I went ahead and squatted anyway.

The pain got a lot better, but didn't go away by the time I started squatting. I couldn't push my knees out far enough when squatting, because as soon as I passed a certain depth my hip would seize up. So I had to squat with my knees more forward than usual. Still decided to go through with the planned workout, depth might have been iffy on a couple of reps but the weight was relatively light so I didn't think this was a big deal.

Squat 135x5, 225x3, 275x3, 315x3, 375x3, 405x3, 435x3 (belt and wraps), 475x3 (B+W)

Deadlift 450 lbs. x 5 singles - no pain here, I was able to hit the planned weight, which is just under 90%.

Hammer curls supersetted with reverse EZ bar curls x 3 sets - didn't want to do more lower body stuff, so did this instead.

BTN press (light) and arms scheduled for tomorrow.

Thursday, December 4, 2014

Bench Press - Doubles Week

3 December 2014

Bench press 135x7, 185x4, 225x3, 275x3, 295x2, 320x3, 350x2, SlingShot 385x2

Wanted three reps on the 350 set, but even 2 felt tough. I also managed to double my SlingShot-less 1RM, which is great. Maxing out next week, trying to beat 385 "raw" and 410 with the SlingShot.

After max-out week I'll focus on incline pressing for a month, then restart the cycle with the sets of 6.

Push press 135x3, 165x2, 185x2, 205x2 - wrist pain (again), stopped there.

Bent-over row (for a change) 10-8-6-6

Will do arms in a separate session on Friday.

Tuesday, December 2, 2014

Hip Drive

1 December 2014

Speed squat 300 lbs. 2s x 5, 370 lbs. 2s x 5

Much faster than last week.

Front squat, light, x5, x5, x5, x3, x5

Hack squat 3s x 8

Leg curl 3s x 8

Monday, December 1, 2014


30 November 2014

Paused speed bench press 275 lbs. 4s x 3

Seated cable row 12-10-8-6

DB flyes 3s x 10

DB tricep extensions 3s x 10-12

Bicep tri-sets (preacher curl + EZ bar curl + concentration curl) x 3