30 March 2015
Squat 345 lbs. 3s x 5 -felt very heavy
Rack pull 335 lbs. 3s x 5 - this felt OK. I might go back to my singles-only program, except with mid-shin pulls instead of deadlifts from the floor.
Glute-ham raise 3s x 8
Leg press 5 plates 2s x 20, 1s x 10
Leg curl 21s x 2 sets
Leg extensions 3s x 10
15 minutes cycling - all the legs could take
Tuesday, March 31, 2015
Monday, March 30, 2015
Mixed Weekend Work
28 March 2015
Took a day off on Friday and woke up to everything hurting on Saturday. My hip injury was flaring up big time, but there was also pain in my shoulders, elbows, wrists, etc. So I decided to work everything at the gym and see what happens.
Squat 335 lbs. 3s x 5 - moved stance in closer on last two sets because the hip hurt. Then my knees hurt. Good times.
Bench press 315 lbs. 3x3 - was going to do 3sx5, but the weight felt too heavy.
Rack pull 325 lbs. 3s x 5 - this felt okay.
Standing overhead press 135 lbs. 3s x 5 - also felt heavy.
DB curls 3s x 8
Cable pushdowns 3s x 12
Ab crunch machine 3s x 12
Took a day off on Friday and woke up to everything hurting on Saturday. My hip injury was flaring up big time, but there was also pain in my shoulders, elbows, wrists, etc. So I decided to work everything at the gym and see what happens.
Squat 335 lbs. 3s x 5 - moved stance in closer on last two sets because the hip hurt. Then my knees hurt. Good times.
Bench press 315 lbs. 3x3 - was going to do 3sx5, but the weight felt too heavy.
Rack pull 325 lbs. 3s x 5 - this felt okay.
Standing overhead press 135 lbs. 3s x 5 - also felt heavy.
DB curls 3s x 8
Cable pushdowns 3s x 12
Ab crunch machine 3s x 12
Friday, March 27, 2015
Pressing More
26 March 2015
Close-grip bench press 235x5, 255x5, 275x5, 235x8
Pulldowns 2 sets warmup, 3 sets heavy
Standing front press 135x2, 165x1, 185x1, 205x1, 210 x 4 singles
Bent-over rows 4s x 10
Seated DB curls 4s x 15
Tricep pushdowns 3s x 15
Close-grip bench press 235x5, 255x5, 275x5, 235x8
Pulldowns 2 sets warmup, 3 sets heavy
Standing front press 135x2, 165x1, 185x1, 205x1, 210 x 4 singles
Bent-over rows 4s x 10
Seated DB curls 4s x 15
Tricep pushdowns 3s x 15
Thursday, March 26, 2015
More Rehab - Week 3, Day 2
25 March 2015
Did a bunch of stretches and activation exercises for the hips and glutes.
Back squat 335 lbs. 3s x 5
Rack pull 325 lbs. 3s x 5
Glute-ham raise 3s x 6
Leg curl 21s 1 set
15 minutes cycling.
Riveting.
Did a bunch of stretches and activation exercises for the hips and glutes.
Back squat 335 lbs. 3s x 5
Rack pull 325 lbs. 3s x 5
Glute-ham raise 3s x 6
Leg curl 21s 1 set
15 minutes cycling.
Riveting.
Wednesday, March 25, 2015
Bench Press - Heavy Single
24 March 2015
Bench press 135x8, 185x3, 225x3, 275x2, 325x1, 345x1, 365x1, 390x1
The rep with 365 felt slow, so I kept that last attempt pretty conservative. 390 still felt heavy. I was thinking about trying 405 with the Reactive SlingShot and 420 with the Original, but decided not to push it, so didn't do any SS work.
Back-off sets 315 x 2s x 5
Seated cable rows 3s x 6 heavy
Seated DB press 3s x 6 (60s)
Machine preacher curl, one armed, 5s x 8-10
Dips 3s x 10
25 minutes cycling
Just did a bunch of random stuff.
Bodyweight today - 209.4 lbs.
Bench press 135x8, 185x3, 225x3, 275x2, 325x1, 345x1, 365x1, 390x1
The rep with 365 felt slow, so I kept that last attempt pretty conservative. 390 still felt heavy. I was thinking about trying 405 with the Reactive SlingShot and 420 with the Original, but decided not to push it, so didn't do any SS work.
Back-off sets 315 x 2s x 5
Seated cable rows 3s x 6 heavy
Seated DB press 3s x 6 (60s)
Machine preacher curl, one armed, 5s x 8-10
Dips 3s x 10
25 minutes cycling
Just did a bunch of random stuff.
Bodyweight today - 209.4 lbs.
Monday, March 23, 2015
Lower Back Rehab Week 3 Day 1
23 March 2015
Stupid post title, stupid post content.
Back squat 335x5, 345x5, 335x5, 235x10 close stance
Was okay, but left leg felt a bit dead after the set with 345, which wasn't so okay.
Rack pull 325 lbs. 3s x 5
Lower back was super pumped after this, I wasn't even able to do glute-ham raises. Not sure what happened.
Glute-ham raise x 6
Machine split squat 2s x 16-20 (8-10 per leg)
Tried cycling, but back hurt after 10 minutes.
Stupid post title, stupid post content.
Back squat 335x5, 345x5, 335x5, 235x10 close stance
Was okay, but left leg felt a bit dead after the set with 345, which wasn't so okay.
Rack pull 325 lbs. 3s x 5
Lower back was super pumped after this, I wasn't even able to do glute-ham raises. Not sure what happened.
Glute-ham raise x 6
Machine split squat 2s x 16-20 (8-10 per leg)
Tried cycling, but back hurt after 10 minutes.
Sunday, March 22, 2015
Mixed Day
22 March 2015
Close-grip bench press 135x8, 185x5, 235x6, 255 x 2s x 6
Bent-over row 4s x 10
Standing front press 135x5, 155 2s x 5
Pullups 5x5
Incline bench DB curls 3s x 12
DB tricep extensions 3s x 12
Cable curl 3s x AMAP
Tricep pushdown (rope) 3s x 12
Plan is to max out the bench press on Tuesday or Wednesday, do some medium-heavy work the rest of the week and then reset the weights for the 6-week program. For the max-out, anything between 375 and 395 would be great due to lower bodyweight and caloric deficit.
Close-grip bench press 135x8, 185x5, 235x6, 255 x 2s x 6
Bent-over row 4s x 10
Standing front press 135x5, 155 2s x 5
Pullups 5x5
Incline bench DB curls 3s x 12
DB tricep extensions 3s x 12
Cable curl 3s x AMAP
Tricep pushdown (rope) 3s x 12
Plan is to max out the bench press on Tuesday or Wednesday, do some medium-heavy work the rest of the week and then reset the weights for the 6-week program. For the max-out, anything between 375 and 395 would be great due to lower bodyweight and caloric deficit.
Rehab Addict
21 March 2015
Back raises, weighted 1s x 15 - been slacking on these
Squat 325 lbs. 3s x 5, back-off close-stance 225x10
Somehow the close stance hurt my injury more.
Rack pull 315 lbs. 3s x 5, stiff-legged 225 x 10
Glute-ham raise 3s x 6
Lever machine split squats 3s x 15-20 (8-10 per leg)
Leg curls 2s x 21's (7 partials at bottom of ROM, 7 partials at top, 7 full reps)
Rubber band crunches 3-4 sets
Back/hip are feeling OK, but the pain is still there. Recovery has slowed down a bit. I guess I just have to be patient and push through.
Will increase weight by 10 lbs. on the squat and rack pull next week and try to get 3 workouts in.
Back raises, weighted 1s x 15 - been slacking on these
Squat 325 lbs. 3s x 5, back-off close-stance 225x10
Somehow the close stance hurt my injury more.
Rack pull 315 lbs. 3s x 5, stiff-legged 225 x 10
Glute-ham raise 3s x 6
Lever machine split squats 3s x 15-20 (8-10 per leg)
Leg curls 2s x 21's (7 partials at bottom of ROM, 7 partials at top, 7 full reps)
Rubber band crunches 3-4 sets
Back/hip are feeling OK, but the pain is still there. Recovery has slowed down a bit. I guess I just have to be patient and push through.
Will increase weight by 10 lbs. on the squat and rack pull next week and try to get 3 workouts in.
Thursday, March 19, 2015
Press Lite
19 March 2015
Lifted at the gym at work, so wasn't able to go as heavy on the OH press as I wanted.
Overhead press 135x3, 155x2, 185x1, 190x1, 195x1, 200x1, 205x1, 210x1, 215x1
Bodyweight was around 211 today.
Bench press 245x3, 255x3 - setup is terrible and my right shoulder started to hurt, so instead I did:
Chest press machine 3s x 10
Pulldowns 4s x 6 heavy
Bent-over rows 3s x 10
Biceps 3 sets x AMAP
Triceps 2 sets AMAP
Lifted at the gym at work, so wasn't able to go as heavy on the OH press as I wanted.
Overhead press 135x3, 155x2, 185x1, 190x1, 195x1, 200x1, 205x1, 210x1, 215x1
Bodyweight was around 211 today.
Bench press 245x3, 255x3 - setup is terrible and my right shoulder started to hurt, so instead I did:
Chest press machine 3s x 10
Pulldowns 4s x 6 heavy
Bent-over rows 3s x 10
Biceps 3 sets x AMAP
Triceps 2 sets AMAP
Wednesday, March 18, 2015
Bench Press - Last Heavy Workout of 6-Week Program
17 March 2015
Bench press 345 lbs. x 5 singles, then SlingShot (R) 365 lbs. x 2
Everything felt terribly heavy, but at this point I guess that's how it's supposed to be. Will do a light bench press / heavy OH press workout this Thursday, then rest up and go for a heavy single next week. Then reset weights (depending on the outcome) and start over again.
Back-off sets 315 lbs. 3s x 2, 225 lbs. x 5 close grip
Seated cable row 1 set warmup, 4s x 6 heavy
That's all I had time for today.
Bench press 345 lbs. x 5 singles, then SlingShot (R) 365 lbs. x 2
Everything felt terribly heavy, but at this point I guess that's how it's supposed to be. Will do a light bench press / heavy OH press workout this Thursday, then rest up and go for a heavy single next week. Then reset weights (depending on the outcome) and start over again.
Back-off sets 315 lbs. 3s x 2, 225 lbs. x 5 close grip
Seated cable row 1 set warmup, 4s x 6 heavy
That's all I had time for today.
Tuesday, March 17, 2015
Lower Body Rehab - Week 3, Day 1
16 March 2015
Weighted back raise 2s x 15
Had to cut these short, the gym was a jungle tonight and I had to grab the power rack before ayone else moved in.
Squat 325 lbs. 3s x 5
These felt hard. Being able to squat 3 plates again is great, but my legs seem to have detrained pretty quickly. Then again, it's been something like 8+ weeks of no or light squatting.
Rack pull 315 lbs. 3s x 5
These were easy, but my lower back gave a little twinge after that last set, which freaked me out a bit.
Shrugs 315x10, 365x10, 385 2s x 8
Lower back did not like these either. I will switch to either seated shrugs with DBs or standing paused shrugs in the Smith machine (where I use a lot less weight).
Glute-ham raise 3s x 6
Lever machine split squats 4 sets x as many as possible - sick leg burn again.
Weighted back raise 2s x 15
Had to cut these short, the gym was a jungle tonight and I had to grab the power rack before ayone else moved in.
Squat 325 lbs. 3s x 5
These felt hard. Being able to squat 3 plates again is great, but my legs seem to have detrained pretty quickly. Then again, it's been something like 8+ weeks of no or light squatting.
Rack pull 315 lbs. 3s x 5
These were easy, but my lower back gave a little twinge after that last set, which freaked me out a bit.
Shrugs 315x10, 365x10, 385 2s x 8
Lower back did not like these either. I will switch to either seated shrugs with DBs or standing paused shrugs in the Smith machine (where I use a lot less weight).
Glute-ham raise 3s x 6
Lever machine split squats 4 sets x as many as possible - sick leg burn again.
Monday, March 16, 2015
More Exercisings
13 March 2015
Weighted back raises 2s x 15
Squat 300 lbs. 3s x 5
Rack pull 295 lbs. 3s x 5
Shrugs 315x10, 365 x 2s x 10
Leg press - 2 sets warmup, then 5 plates x 25 reps or so
Leg press is bothering my injured hip big time. Maybe I'll stop doing it for a while.
Lever machine split squat 4-5 sets 8-10 reps
Back and hip felt OK this week, will bump the weight up to 325 (squat) and 315 (pull). Back to 3 plates.
15 March 2015
Back raise 1s x 20
Bench press w. reactive SlingShot 325 lbs. 5s x 3
Shoulder was bothering me a bit today, so I decided to add some weight and use the SlingShot. Felt nice, fast and easy, and, most importantly, no shoulder pain.
Standing front press 135x5, 155 x 3s x 5
Pullups 5x5 - various grips
Bent-over row 4s x 10
Incline bench DB curl 4s x AMAP
Standing overhead tricep extension 3s x 12
25 minutes cycling
Weighted back raises 2s x 15
Squat 300 lbs. 3s x 5
Rack pull 295 lbs. 3s x 5
Shrugs 315x10, 365 x 2s x 10
Leg press - 2 sets warmup, then 5 plates x 25 reps or so
Leg press is bothering my injured hip big time. Maybe I'll stop doing it for a while.
Lever machine split squat 4-5 sets 8-10 reps
Back and hip felt OK this week, will bump the weight up to 325 (squat) and 315 (pull). Back to 3 plates.
15 March 2015
Back raise 1s x 20
Bench press w. reactive SlingShot 325 lbs. 5s x 3
Shoulder was bothering me a bit today, so I decided to add some weight and use the SlingShot. Felt nice, fast and easy, and, most importantly, no shoulder pain.
Standing front press 135x5, 155 x 3s x 5
Pullups 5x5 - various grips
Bent-over row 4s x 10
Incline bench DB curl 4s x AMAP
Standing overhead tricep extension 3s x 12
25 minutes cycling
Friday, March 13, 2015
Overhead Press and Light Stuff
12 March 2015
Weighted back raises 3s x 15
Bench press 255 lbs. 3s x 5 - shoulders still feel sore from Tuesday, so this was hard. Moved the grip closer and it still hurt.
Standing front press 205 lbs. x 5 singles
Next week I'll try 210, which is more or less equal to bodyweight these days. Good times.
Pulldowns 2 sets warmup, 4s x 6 heavy
Concentration curl 6s x 6-8
Tricep pushdowns 3s x 12
Weighted back raises 3s x 15
Bench press 255 lbs. 3s x 5 - shoulders still feel sore from Tuesday, so this was hard. Moved the grip closer and it still hurt.
Standing front press 205 lbs. x 5 singles
Next week I'll try 210, which is more or less equal to bodyweight these days. Good times.
Pulldowns 2 sets warmup, 4s x 6 heavy
Concentration curl 6s x 6-8
Tricep pushdowns 3s x 12
Tuesday, March 10, 2015
Heavy Press, Week 5
10 March 2015
Bench press warmup up to 315x1, then 340 lbs. x 5 singles
With SlingShot 360 lbs. x 3
Back-off 310 lbs. x 2 singles, 280 lbs. 2s x 3
Shoulders started to hurt after that SlingShot set, so I reduced the volume.
Seated cable row 1s x 8 warmup, then 4s x 6 heavy
Seated DB press 3s x 6 (55s)
Barbell preacher curl 5s x 6
Dips 2s x 10
20 minutes cycling.
Bench press warmup up to 315x1, then 340 lbs. x 5 singles
With SlingShot 360 lbs. x 3
Back-off 310 lbs. x 2 singles, 280 lbs. 2s x 3
Shoulders started to hurt after that SlingShot set, so I reduced the volume.
Seated cable row 1s x 8 warmup, then 4s x 6 heavy
Seated DB press 3s x 6 (55s)
Barbell preacher curl 5s x 6
Dips 2s x 10
20 minutes cycling.
Monday, March 9, 2015
Lower Body Rehab Week 2 Day 1
9 March 2015
Weighted back raise 3s x 12-15 (45 lbs.)
Seated leg curl 3s x 10 - pre-exhaust for squats
Squats 135x5, 225x3, 275x3, 300 lbs. 3s x 5 - felt very easy today
Rack pull 295 lbs. 3s x 5
Leg press 2 sets warmup, then 5 plates x 25 reps
The leg press is the only exercise that bothers my injury now, even with very light weights. I've also figured out that the injury is not in my lower back and glute but in my left hip, so from now on I'll be attacking the pain site through stretches and foam rolling.
Abduction machine 3s x 10-15
Lever squat machine split squats 2s x 10 per leg
This is a fantastic leg exercise, can't believe I never tried it before. I was pretty tired at this point so I didn't do more sets, but will try to remember to do it later in the week.
Weighted back raise 3s x 12-15 (45 lbs.)
Seated leg curl 3s x 10 - pre-exhaust for squats
Squats 135x5, 225x3, 275x3, 300 lbs. 3s x 5 - felt very easy today
Rack pull 295 lbs. 3s x 5
Leg press 2 sets warmup, then 5 plates x 25 reps
The leg press is the only exercise that bothers my injury now, even with very light weights. I've also figured out that the injury is not in my lower back and glute but in my left hip, so from now on I'll be attacking the pain site through stretches and foam rolling.
Abduction machine 3s x 10-15
Lever squat machine split squats 2s x 10 per leg
This is a fantastic leg exercise, can't believe I never tried it before. I was pretty tired at this point so I didn't do more sets, but will try to remember to do it later in the week.
Sunday, March 8, 2015
Some Trainings
6 March 2015
Short workout at work:
Bench press 245 lbs. 3s x 5
Standing front press 185x1, 190 lbs. 3s x 1 - weird bar in the work gym, dropped the weight a bit because it was killing my wrists.
Pulldowns 4s x 6
Standing OH tricep extensions 3s x 12
Concentration curl 6x6
7 March 2015
Combined two days into one.
Squat 135x5, 185x5, 225x3, 275 3s x 5
Bench press 300 lbs. 5s x 3
Pullups 4s x 5
Deadlift 265 lbs. 3s x 5
Fat Gripz hammer curls 3s x 8
Short workout at work:
Bench press 245 lbs. 3s x 5
Standing front press 185x1, 190 lbs. 3s x 1 - weird bar in the work gym, dropped the weight a bit because it was killing my wrists.
Pulldowns 4s x 6
Standing OH tricep extensions 3s x 12
Concentration curl 6x6
7 March 2015
Combined two days into one.
Squat 135x5, 185x5, 225x3, 275 3s x 5
Bench press 300 lbs. 5s x 3
Pullups 4s x 5
Deadlift 265 lbs. 3s x 5
Fat Gripz hammer curls 3s x 8
Thursday, March 5, 2015
Lower Body Rehab - Week 1, Day 2
4 March 2015
Weighted back raises 3s x 10-12 (35 lbs.)
Squat 135x5, 185x5, 225x5, 275 lbs. 3s x 5 - belted up this time
Mid-shin rack pull 265 lbs. 3s x 5
Glute-ham raise 3s x 7-8
Seated leg curl 2s x 10
Lever squat machine 2s x 8
Ab machine - around five sets
20 minutes cycling. Getting that cardio train on.
Weighted back raises 3s x 10-12 (35 lbs.)
Squat 135x5, 185x5, 225x5, 275 lbs. 3s x 5 - belted up this time
Mid-shin rack pull 265 lbs. 3s x 5
Glute-ham raise 3s x 7-8
Seated leg curl 2s x 10
Lever squat machine 2s x 8
Ab machine - around five sets
20 minutes cycling. Getting that cardio train on.
Wednesday, March 4, 2015
Bench Press Week 4
3 March 2015
Bench press 335 lbs. x 5 singles, SlingShot (R) 355 lbs. x 3
Back off sets 305 lbs. 2x2, 275 lbs. 2s x 5
Seated cable row 1s x 8 warmup, then 4s x 6 heavy
Seated DB press 4s x 6 (55s)
Barbell preacher curls 6s x 6
Skipped the dips this time.
20 minutes cycling.
Bench press 335 lbs. x 5 singles, SlingShot (R) 355 lbs. x 3
Back off sets 305 lbs. 2x2, 275 lbs. 2s x 5
Seated cable row 1s x 8 warmup, then 4s x 6 heavy
Seated DB press 4s x 6 (55s)
Barbell preacher curls 6s x 6
Skipped the dips this time.
20 minutes cycling.
Tuesday, March 3, 2015
Lower Body Rehab - Week 1, Day 1
2 March 2015
Weighted back raise 3s x 15
Squat 135x5, 185x5, 225x5, 275 lbs. 3s x 5
Mid-shin rack pull 135x5, 225x5, 260 lbs. 3s x 5
Shrug 315x8, 365x8, 385 lbs. 2s x 8
Glute-ham raise 3s x 6-8
Adductor/abductor machine 2s x 12 each
20 minutes cycling.
Weighted back raise 3s x 15
Squat 135x5, 185x5, 225x5, 275 lbs. 3s x 5
Mid-shin rack pull 135x5, 225x5, 260 lbs. 3s x 5
Shrug 315x8, 365x8, 385 lbs. 2s x 8
Glute-ham raise 3s x 6-8
Adductor/abductor machine 2s x 12 each
20 minutes cycling.
Sunday, March 1, 2015
Rack Pull World Championships
The pain is all but gone now and what I do feel is mostly tightness. I was able to squat some light-moderate weight pain-free and will proceed with structured sets and reps next week, start at 50% of my 1RM and add 5% once those weights start to feel light. So my rehab lower body program will be:
Weighted back raise - aim for sets of 15, once I can do 3x15 add 5 lbs. and start at 10
Squat 3sx5
Mid-shin rack pull 3sx5 - very careful on these, will not go heavy
Shrug 3sx8
Glute-ham raise 3s x 6-8
Leg press 3sx10
Adductor and abductor machine 3s x 10 each
Maybe some leg curls/extensions
23 February 2015
Milestone workout - was finally able to get some squatting and rack pulling done, all with zero pain.
Back warmup:
Back raise 4s x 15
KB swing 3s x 15
Squat 135x8, 185x5, 205x5, 225x5, 235x5
Rack pull below knee 135x5, 185x5, 235x 5, 255x5
Will do some heavier shrugs next time.
Glute-ham raise 3s x 6
Leg extension 3s x 10
24 February 2015
100% day, everything felt great.
Bench press 330 lbs. 5 sets x 1 - felt incredibly light and fast.
Bench press w. SlingShot (R) 350 lbs. x 3
Back-off sets 300 lbs. 3s x 2, 270 lbs. 2s x 5
Seated cable rows 1s x 8 warmup, then 4s x 6, went pretty heavy on these too
Neutral-grip pullups 2s x 8 - for no particular reason
Seated DB press 4s x 6 (50s)
Dips 3s x 10
Preacher curls 6s x 6
25 February 2015
Heavy squat day. Managed to work up to 285x3, Dan Green better watch out.
Also looks like I'm in the 'bench press 50 pounds more than squat' club now. Better gain 100 lbs. BW, shave my head, grow a goatee and practice scowling.
In other news, looks like I dropped 6-7 pounds of BW over the past week or so, which is good, but also kinda unusual? Under 210 now.
Back raises 1sx15 unweighted, 2s x 12 weighted (25 lbs.)
Squat 135x8, 185x5, 235x5, 255x5, 285x3
Felt okay, but didn't want to push it.
Rack pull (below knee) 135x10, 225x5, 245x5, 275x5
Glute-ham raise 3s x 6
Leg press 2s x 10 warmup, 3s x 10 working
Lever squat (Freemotion) 3s x 8, plus partial reps
26 February 2015
Back raises 3s x 15
Light bench press 245 lbs. 4s x 5, with medium-close grip
Pulldowns 4s x 6, did a lot of pullups this week so had to go lighter on these than usual
Standing front press 135x2, 185x1, 200 lbs. x 5 singles
These felt nice and easy. Used wrist wraps, but no belt.
Standing tricep extensions 4s x 10-12
Seated barbell curl 6s x 6-8
28 February 2015
Back raises 3s x 15
Squat 135x8, 185x5, 225x5, 245x5, 275x5, 275x3, 300x3
Mid-shin rack pull 135x10, 225x5, 245x5, 255x5
Shrug 315x8, 365 lbs. 3s x 8
Glute-ham raise 3s x 6-7
Leg press 2s x 10 warmup, 2s x 10 working
Abductor machine 4s x 10-12
Glute machine 1s x 8
20 minutes cycling
1 March 2015
Bench press 295 lbs. 5s x 3
Pullups 5x5
Standing front military press 135x5, 145x5, 150x5, 150x3
Incline DB curl 3s x 10
Standing OH tricep extensions 3s x 12
Weighted back raise - aim for sets of 15, once I can do 3x15 add 5 lbs. and start at 10
Squat 3sx5
Mid-shin rack pull 3sx5 - very careful on these, will not go heavy
Shrug 3sx8
Glute-ham raise 3s x 6-8
Leg press 3sx10
Adductor and abductor machine 3s x 10 each
Maybe some leg curls/extensions
23 February 2015
Milestone workout - was finally able to get some squatting and rack pulling done, all with zero pain.
Back warmup:
Back raise 4s x 15
KB swing 3s x 15
Squat 135x8, 185x5, 205x5, 225x5, 235x5
Rack pull below knee 135x5, 185x5, 235x 5, 255x5
Will do some heavier shrugs next time.
Glute-ham raise 3s x 6
Leg extension 3s x 10
24 February 2015
100% day, everything felt great.
Bench press 330 lbs. 5 sets x 1 - felt incredibly light and fast.
Bench press w. SlingShot (R) 350 lbs. x 3
Back-off sets 300 lbs. 3s x 2, 270 lbs. 2s x 5
Seated cable rows 1s x 8 warmup, then 4s x 6, went pretty heavy on these too
Neutral-grip pullups 2s x 8 - for no particular reason
Seated DB press 4s x 6 (50s)
Dips 3s x 10
Preacher curls 6s x 6
25 February 2015
Heavy squat day. Managed to work up to 285x3, Dan Green better watch out.
Also looks like I'm in the 'bench press 50 pounds more than squat' club now. Better gain 100 lbs. BW, shave my head, grow a goatee and practice scowling.
In other news, looks like I dropped 6-7 pounds of BW over the past week or so, which is good, but also kinda unusual? Under 210 now.
Back raises 1sx15 unweighted, 2s x 12 weighted (25 lbs.)
Squat 135x8, 185x5, 235x5, 255x5, 285x3
Felt okay, but didn't want to push it.
Rack pull (below knee) 135x10, 225x5, 245x5, 275x5
Glute-ham raise 3s x 6
Leg press 2s x 10 warmup, 3s x 10 working
Lever squat (Freemotion) 3s x 8, plus partial reps
26 February 2015
Back raises 3s x 15
Light bench press 245 lbs. 4s x 5, with medium-close grip
Pulldowns 4s x 6, did a lot of pullups this week so had to go lighter on these than usual
Standing front press 135x2, 185x1, 200 lbs. x 5 singles
These felt nice and easy. Used wrist wraps, but no belt.
Standing tricep extensions 4s x 10-12
Seated barbell curl 6s x 6-8
28 February 2015
Back raises 3s x 15
Squat 135x8, 185x5, 225x5, 245x5, 275x5, 275x3, 300x3
Mid-shin rack pull 135x10, 225x5, 245x5, 255x5
Shrug 315x8, 365 lbs. 3s x 8
Glute-ham raise 3s x 6-7
Leg press 2s x 10 warmup, 2s x 10 working
Abductor machine 4s x 10-12
Glute machine 1s x 8
20 minutes cycling
1 March 2015
Bench press 295 lbs. 5s x 3
Pullups 5x5
Standing front military press 135x5, 145x5, 150x5, 150x3
Incline DB curl 3s x 10
Standing OH tricep extensions 3s x 12
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