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Wednesday, April 29, 2015

Weak Heavy Day

28 April 2015

Bench press 330 lbs. x 4 singles, SlingShot (O) 350 lbs. x 3

Failed the fourth single with 330, the bar drifted back and almost fell on my face. The guy who was spotting me had spotted me several times before, and looked disappointed. I thought about making up some excuse, then didn't. Nailed the fifth attempt but it was a grinder. Pretty sad, as this isn't even 85% of 1RM. Oh well.

Used the Original SlingShot after a long period of bench pressing with the Reactive. It felt good, but I'm not as strong with it as I used to be. So for the next training cycle I'll be pressing with the Original on my heavy day and using the Reactive on my medium day.

Seated cable row 30 total reps, heavy

Seated DB press 4s x 6 (65s)

Dips x12, x12, x10

Hammer curl 50 total reps (about 25 with FatGripz)

Tricep pushdown (rope) 50 total reps

Bodyweight is back down to under 210.

Monday, April 27, 2015

Rack Pull Singles

27 April 2015

Squat 345 lbs. 3s x 5, paused squat 285 lbs. 3x3

Rack pull 355 lbs. x 12 singles, 30 seconds or less between reps

Leg press 50 total reps - started at 5 plates, had to strip to 4 about halfway through

Ab machine 3s x 8

Cycling 20 mins.

Sunday, April 26, 2015

Squatting and Pressing

24 April 2015

Squat 345 lbs. 3s x 5, paused squat 285 lbs. 2s x 3

Rack pull 335 lbs 3s x 5

Weighted incline bench situps 3s x 8

Bent-over row 4s x 8-10

25 April 2015

Bench press 290 lbs. 5s x 3

Overhead press 135x2, 165 lbs. 3x3

Pullups (neutral grip) 50 total reps

Overhead tricep extensions 50 total reps

EZ bar reverse curl 30 total reps (used the same weight for extensions, which was a bit heavy)

Seated DB curl 50 total reps

Lateral DB raise 50 total reps

Thursday, April 23, 2015

Hypertrophy Base

22 April 2015

Close grip bench press 235 lbs. 3s x 8

Standing front press 135x2, 165x1, 185x1, 195x1, 200x1, 205x1, 210x1, 215x1, 220xfail

215 felt easy enough for me to try 220, but 220 wasn't even close. Not bad overall.

Pulldowns 1s x 8, 4s x 6

Looks like I haven't lost much (any?) upper body strength over the past two weeks. Pulldowns also felt stronger than they had in the 1-2 months prior to the vacation. I did do high-rep cable pulls every day of the vacation, so those might have helped.

Front barbell raises 50 total reps

Machine preacher curls 50 total reps

Tricep DB extensions 50 total reps

Building that there HYPERTROPHY BASE for Coach.

Wednesday, April 22, 2015

Legs and More Legs

21 April 2015

Squat 135x5, 225x3, 275x3, 315x2, 345 3s x 5, 275 3x3

Watching myself in the mirror (hello sexy) I noticed I've started doing this weird thing at the bottom of the squat, sort of shifting side to side. I think it's because I'm unconsciously avoiding my left hip (the injured one). I'll have to work on correcting this, as I suspect it could have disastrous consequences once I start using some appreciable weight.

I'm also feeling some abdominal strain in random places, hope it's not a hernia or something.

Rack pull 335 lbs. 3s x 5

Leg curl 50 reps

Leg extension 50 reps

Ab machine 3s x 8

Tuesday, April 21, 2015

The Unbearable Soreness of Squatting

20 April 2015

First squat workout after a layover always results in a lot of pain, and today was no different. I also realized that I planned poorly and would have to bench press on a Monday, which is something I try to avoid as much as possible. The gym was a veritable jungle tonight.

Bench press 135x5, 185x3, 225x3, 275x3, 325 x 5 singles

Bench press w. SlingShot (R) 345 lbs. x 3

My setup on the SlingShot set was terrible (legs all over the place, upper back not set properly) but the weight still came up. Overall everything felt very strong, but technique was pretty bad - I lowered the bar to the wrong spot a few times, pressed unevenly out of the bottom, was slow and non-explosive in general. The fact that it felt easy in spite of all that is encouraging.

Back-off sets (no SlingShot) 295 lbs. x 2, x 3

Completed the whole bench press part of the workout in less than 20 minutes. Usually it takes me more than double that. Good times.

Seated cable row 2s x 8, 1s x 6

Used a machine with separate handles for each arm, didn't like it.

Seated DB press 4s x 6 (60s) - this was surprisingly easy.

Dips 3s x 10

Hammer curl 50 reps total, some with FatGripz, some without.

Tricep pushdown 50 reps total

Sunday, April 19, 2015


19 April 2015

Back in the gym. Vacation was fun, drank too much but managed to keep the weight down to a svelte 214. Of course, lifting felt like shit.

Squat 135x5, 225x3, 275x3, 315x2, 345 x 3s x 5, then a few lighter sets

Hip injury has healed somewhat, now I just have to build back some strength. 345 felt awful and heavy. Will stay at the same weight this week and hope it feels lighter.

Rack pull 335 x 3s x 5

This felt better. I'll do it for another week, then switch to singles 3x/week, like I did on the deadlift singles program. Can't wait to hurt myself again.

Glute-ham raise x8, x6, x4

Leg press 5 plates x 15

Leg extension 1s x 10

Ab machine 3s x 8

25 minutes cycling.

Thursday, April 2, 2015

Press Medley

2 April 2015

Close-grip BP 235x6, 255x5, 275x5, 235x6

Pulldowns 3s x 6 heavy

Standing OH press 205x1, 215 x 4 singles

Actually failed first rep with 215, then got the next four in a row. Focus, focus, focus.

Barbell curls, heavy 3s x 5-6

DB tricep extensions 3s x 8-10

Machine preacher curls 3s x AMAP

Will be taking some time off, going out of town for a couple weeks. Let's see if I can keep the BW under 220 by the time I get back. Currently at 208, but 12 pounds in 14 days would hardly be a first for me.

Leg Training

1 April 2015

Squat 345 lbs. 4s x 5 - did an extra set for no particular reason

Rack pull 335 lbs. 3s x 5

Hip still hurts, but it's not that bad. I'm planning to stay away from heavy squats (triples) for a while yet - will keep doing sets of five. Also will switch to singles for the rack pull once I hit 355 for sets of 5.

Glute-ham raise 2s x 6

Leg press 5 plates x20, x20, x12

20-rep leg presses are worse than 20-rep squats. With the squat, at some point self-preservation kicks in and you simply can't do another rep because it'll crush you. With the leg press, you can always do one more rep.

Machine split squats 1s x 20 (10 per leg)

Not sure why I did this last exercise, except maybe masochism.

Machine ab crunch 3s x 8-10

Wednesday, April 1, 2015

Heavy Bench Press - 6 Week Program, Iteration Deux

31 March 2015

Bench press 325 lbs. x 5 singles, 1 negative rep with 365 lbs.

Negative felt super heavy, considering it's not even 95% of my 1RM (and broscience has it you should be able to do a negative with 120% of your 1RM). Maybe I need to do more of these. It felt very uncomfortable and weird.

Back-off sets with SlingShot 325 lbs. 3s x 2

No SlingShot 265 lbs. 2s x 5 close grip

Seated cable row 4s x 6

Seated DB press 3s x 6 (60s)

EZ bar curl, heavy 3s x 5

Incline bench DB curl 3s x 10

Also today I saw probably the most impressive feat I've ever seen at the gym. This guy walked in, a bit taller than me, very muscular and aesthetic but by no means huge. He put 135 on the bar, squatted it 6-7 times, barefoot, no belt or anything. Then he proceeded to add a plate each set until he ended up with 495 for 6-7 reps. Each squat from the first rep with 135 to the last rep with 495 looked exactly the same - upright torso, high bar, legit depth. Every rep was precise and effortless. I strain more with 315 (even when not injured) than this dude did with 495. He didn't even break a sweat.

The whole thing was done in like 10 minutes or so, after which he went over to the dumbbell rack and started doing DB bench presses.

I had seen the guy around the gym before, doing random bodybuilding shit. Never would have thought him to be this strong. Looked like he was good for at least another 50 pounds for the same no. of reps. Probably 6 plates for 3-4.

Will be thinking about this on Wednesday, as I strain to squatmorning 345 for three sets of five, all red in the face, veins popping out in my temples.