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Tuesday, June 30, 2015

Everything Day

29 June 2015

Skipping the gym tonight due to evening with the wife, so I had to combine two workouts into one. Which really means I tacked some OH presses onto my leg day.

Mid-shin pull 480 lbs. x 3 singles

Program called for only 2, but I felt good and decided to go for a third. Which was maybe not a great idea, because I felt like I strained my lower back a little on that third single. Maxing out next week.

High-bar close-stance squat 205x3, 245x5, 275x3, 300 (1+) x 7 reps

All squat sets felt terribly hard, even the warmup with 205. Also my knees hurt. I think it's because I pull first and my lower back / glutes are too tired to distribute the strain properly.

Fortunately I only have to do this pull-before-squat nonsense for one more week.

Standing front press 135x3, 175x2, 205x1, 215x1, 220x1, 225xfail, 205 x 3 singles

Didn't expect much from overhead pressing today, as I was spent at this point.

Sunday, June 28, 2015


28 June 2015

Nasty hangover this morning. On the bright side, the extreme diuretics cycle I went through last night has brought my weight down to just over 204 pounds. Maybe I should write an article on booze as the miracle weight loss drug.

Bench press 245x3, 270x3, 300 (1+) x 7 reps

Joker sets 320x2, 340x2, 360x1

Should have gone for 355 on that last set and tied my 2RM PR.

Seated cable row 30 total reps

Shoulder complex x 2 sets

Wall curl 50 total reps

Pushdowns 50 total reps

Saturday, June 27, 2015

A Change of Gyms

26 June 2015

Gym was reflooring today, so they gave us passes to another gym from the same chain, also in my neighborhood. They have some really cool HammerStrength machines that my gym doesn't have, like a plate loaded seated dip machine which is the best exercise I've ever tried for my triceps, and a bent-over chest-supported row thingy which hits the upper back very well. Their squat rack and platform options, OTOH, are shittier.

I have a cheapskate membership that doesn't cover all the gyms in the same chain, so I can't use this other gym regularly. But if I could, I'd definitely go over there just to have a dip-and-row day. These machines are that good.

Squat 225x3, 275x5, 315x3, 365 (5+) x 10 reps

Leg press 50 total reps - sick pump brah, had to strip it down to 3 plates to make it all the way through the reps

Hack squat 3s x 10

Bent-over chest-supported row 3s x 10

Plate loaded dip machine x 4 sets

Seated shrug machine x 3 sets

Felt pretty good.

Friday, June 26, 2015

-20% Day

25 June 2015

Had a pretty bad headache all day and almost skipped working out. But then I realized I had nothing better to do. So I went in and did the bare minimum. Kinda worrying. I almost never get headaches.

Bench press 235x5, SlingShot 275x5, 310 (5+) x 8 reps

Standing front press 185 x 3, 190 x 2s x 3

Overhead tricep extensions 50 total reps

Preacher curl machine 50 total reps

Pushdowns 3s x 10, heavy

Cable flyes 2s x 10

Wednesday, June 24, 2015

Stalled Press

23 June 2015

Standing front press 135x4, 165x2, 185x2, 205x1, 215x1, 225x1, 230xf, 210 x 3 singles

I've decided to follow the Prilepin chart for my "heavy" press day. I.e. work up to a heavy single, then shoot for 5-8 total singles with 90% or more of the heavy single weight. So today's workout was 6 good singles (all lifts at 205 or more pounds).

On my second press day (after SS bench press) I'll do 8-10 total reps with 85% of the top weight I hit on the "heavy" day. So this week I'll aim for 195 for four doubles or 3x3.

Also I'm scaling back my press goals - I'll just go in and lift to a "daily max" and try to get the single reps in. The daily max will move when it moves.

Pulldowns 30 total reps, heavy

Shoulder complex x 2 sets

Cycled this morning for 30 minutes.

Tuesday, June 23, 2015

Leg Jelly

22 June 2015

Mid-shin pull - a few warmup sets, 435x1, then 470 lbs. x 5 singles

This was pretty easy, bar flew up on all but the last couple pulls. Much easier than pulling 455 last two weeks. Who'd have thought, looks like I can pull more weight if I don't pre-exhaust with multiple sets of squat.

I also did the "strip-down complex" while stripping the bar down.

High-bar close stance squats 205x3, 255x3, 270 (5+) x 8 reps

Holy crap the squats were hard. Even 255 felt like it would break my back. I never realized how much work I shift on the glutes and back and hams when squatting - with those muscles effectively out of commission today, quads had to take over, and it wasn't pretty. No wonder my quads have always been underdeveloped.

But I still hit the required reps and now I know what I'll do in the future: squats before pulls while the pulls are light to medium-heavy, then pulls before squats in the last 3-4 weeks of the pull cycle.

Hack squats 3s x 10 - legs were jelly at this point, but I added

Leg extensions 2s x 10, very light.

Bodyweight was just over 205 pounds today. Looks promising. Last week I clocked in at 206 twice, so let's see if I can get down to 200 by the end of summer.

Sunday, June 21, 2015

Ziltoid the Omniscient

21 June 2015

Bench press 225x5, 245x5, 270 (5+) x 11 reps

Pump city.

Seated cable row 30 total reps

Incline DB flyes 3s x 10

Form was very poor, I just couldn't get both arms to press up at the same time for some reason. Will keep doing these to hopefully iron out some shoulder issues I've been having.

DB tricep extensions 1s x 15, then 3s x 10 heavy

DB curl 50 total reps

Tomorrow I'll try switching the pulls and squats round (i.e. pull before squat) because the pull weights are getting heavy. Will see how this works (or not).

Lack of Variety

19 June 2015

Back squat 135x6, 225x4, 315x3, 340x3, 380 (3+) x 7 reps

Tried to pause first three reps with 380. Didn't work that well, plus it messed up the rest of my set.

Joker sets 405x3, 425x3 - belt and knee wraps

Mid-shin pull 405 lbs. x 5 singles

While unloading the bar, I did a different exercise each time I took off some plates:

Snatch-grip pull x 3 - high deadlift (above waist) x 3 - bent over row x 5

Glute-ham raise 30 total reps

Hanging leg raise 3s x 8

20 minutes cycling

Friday, June 19, 2015

Gear Whore

18 June 2015

Bench press 135x8, 185x4, 225x3, 255x3

With SlingShot 295x3, 325 (3+) x 8 reps, 335x2, 345x2

Another underwhelming SlingShot session. Since I started this new program thing, my Joker-set SS pressing has been pretty much on par with my raw pressing, which is surely some kind of medical condition/phenomenon or something. Usually I get at least 30 pounds out of the SlingShot. But as long as I keep hitting my raw press goals (and my SS rep goals), I'm happy.

Pullups, neutral grip, 50 total reps

Standing front press 135x4, 165x2, 185x2, 190x2, 195x2

Went a little heavier to make up for the weak-ass overhead workout on Tuesday.

Machine preacher curls, one-armed, 50 total reps

Rope pushdowns 50 total reps

Shoulder complex x 2 sets - really liking these.

Tuesday, June 16, 2015

Crappy Overhead Day

16 June 2015

Standing front press 135x2, 165x2, 185x2, 205x1, 215x1, 220x1, 225x1, 230 x 2 x fail, 215x1, 205x1

I had a decent bench press session yesterday, so I wasn't expecting much today, but this was weaker than even my worst expectations. The strength just wasn't there, and the attempts at 230 didn't even come close. Onward and upward, I guess.

Shoulder complex x 2 sets

DB tricep extensions 1s x 12, then 3s x 10 heavy

25 minutes cycling, so the day wouldn't be a total waste.

Monday, June 15, 2015

Empathy Quotient

15 June 2015

Bench press 135x8, 185x6, 225x5, 265x3, 290 (3+) x 9 reps

Joker sets 310x3, 330x4

Wanted to do 310-330-340, but gym was as hot as a swamp and I just wanted to get out of the weight area. So I did an extra rep with 330 and told myself it's just as good.

Seated cable row 30 total reps

Incline bench DB curl 40 total reps

That was it for today. Overhead press and triceps tomorrow.

Sunday, June 14, 2015

Pulling and Squatting

14 June 2015

High bar close stance squat 135x5, 225x5, 245x3, 280 (3+) x 11 reps

Joker sets 300x3, 320x3 - wanted to give 340x3 a shot, but decided to save my back for the pulls.

Mid-shin pull 435x1, 455 lbs. x 5 singles, 415x1

Program called for 6 singles with 455, but I barely managed to lock out the fifth, so I lowered the weight considerably for the last set. Again, upper back seemed to be the weak link. I need to either a) stop doing joker sets on the high bar squat, or b) do the pulls before the squats. Next 3 weeks I'll only be pulling once per week, so that should alleviate some of the fatigue.

Leg extension 30 total reps

Leg curl 30 total reps

Saturday, June 13, 2015

SlingShot Bench Press - Heavy Week

12 June 2015

Bench press 135x5, 185x3, 225x3, 280x5, with SlingShot 315x3, 335 (1+) x 6 reps

Joker sets 355x2, 365x1

A bit disappointed with the joker sets. 355x2 went up very easily (I felt like I could have done 3 or 4), then I got crushed by 365 and barely made it. After hitting 350x2 "raw" earlier in the week, I was expecting at least 370-380 for a double with a SS. But I hit my reps goal with 335, so that's all that matters.

Standing front press 185 lbs. 3s x 2.

Cable rope rows x 20, x 15, x 15

DB hammer curl w. FatGripz 30 total reps

DB tricep extensions 50 total reps

Thursday, June 11, 2015

Low Bar Squatmourning

11 June 2015

Squat 135x5, 225x3, 275x3, 335x5, 365x3, 390 (1+) x 8

Might have been able to do one more, but I was severely out of breath at this point.

Joker sets 410 x 2, 430 x 2 - last set was definitely heavy. Belt and wraps from 390 upwards.

Mid-shin pull 405 lbs. x 6 singles - surprisingly easy after Monday's torture. Didn't even use a belt.

Bent-over rows 2s x 5

Glute-ham raise 20 total reps

Shrugs on shrug machine 30 total reps

Sweated through 2 T-shirts at the gym and a third on the way home. Might be a PR. Good times.

Wednesday, June 10, 2015


9 June 2015

Standing front press 135x4, 165x2, 205x1, 215x1, then 225 x 5 singles

I was very tired today and sore pretty much all over. Presses started feeling heavy at 165 pounds. But I managed to hit all five singles with 225 and didn't fail any this time. This makes 2 workouts in a row that I've lifted 225 5 times successfully, so next week I'll try getting at least 1 single at 230.

Pulldowns 30 total reps, heavy

Standing overhead tricep extensions 50 total reps - bumped up the weight on these

Rope cable row x 20, x 15, x 10

Tuesday, June 9, 2015

High Bar Squat and Pulls

8 June 2015

High bar squat 135x5, 230x5, 265x3, 295 (1+) x 9

Forgot to set the safety pins in the rack, so didn't go for #10.

Joker sets 315x2, 335x2

Could have kept going, but wanted to save some energy for the pulls.

Mid-shin pull 455 lbs. x 5 singles

These were unusually hard. I failed twice, so 7 attempts in total. Upper back was sore and cramping (not sure why - maybe the bench press and rows yesterday) and I could not engage my lats and traps properly to finish the lift. It's also the first time I've failed a pulling-type lift due to upper back soreness. Maybe I should switch around my cable rows and pulldowns/pullups so I'm not doing any upper back work before the heavy pulls day.

Hack squat 30 total reps - went heavier than last time and did fewer reps

20 mins cycling.

Sunday, June 7, 2015

Bench Press - Ones Week

7 June 2015

Bench press 135x7, 185x4, 230x5, 265x3, 295 (1+) x 7 reps

Felt nice and easy, stopped at 7 as there was no one to spot me.

Joker sets: 315x2, 330x2, 340x3, 350x2

No idea where this came from, but I'll take it. 340 felt extremely light so I tried 350. By this point I'd found a spotter, who may or may have not touched the bar on the second rep. In any case, this is the heaviest non-slingshot double I've done in a long while, and it was pretty easy.

Seated cable rows 30 total reps

One-arm preacher curl machine 50 reps per arm

Tricep pushdowns 50 reps

Lateral DB raises 50 reps

Friday, June 5, 2015

SlingShot Bench Press

4 June 2015

Trained today because I won't be able to Friday and Saturday. Chest and triceps and shoulders were still sore from Tuesday, but most of the soreness was strangely in my lats.

Bench press 230x5, 265x5, SlingShot (5+) 300 x 11 reps

Really wanted 12, but it didn't happen. I'll just have to try for 12 with 310 next time.

Neutral-grip pullups 50 total reps

These went OK in spite of my lats being very sore. The reduced bodyweight might be helping with pullups. I clocked in at 206.4 yesterday. Not super light, and my weight has popped above 210 a couple of times during the week, but a solid loss from my previous average of 220-225.

Now if only I could get my pressing strength back to where it was before the weight loss...

Standing front press 185 lbs. 2sx3

My left palm started hurting on the second set - a weird pain like the bar was pressing down directly on the nerve, or something. So I didn't go for a third set. Just as well, because even the previous two felt very heavy and I had to cheat a couple of the reps with a kick.

DB tricep extensions 50 total reps

DB incline bench curls 50 total reps

DB front raise 50 total reps

Thursday, June 4, 2015

Quick Leg Session

3 June 2015

Squat 135x5, 225x3, 275x5, 315x5, 350 (5+) x 10 reps

Again left 1-2 in the tank. High rep squats are very uncomfortable.

Mid-shin pull 380 lbs. x 8 singles

Glute-ham raise 20 total reps

Leg extension 50 total reps

Leg curl 2s x 10

25 minutes cycling

Wednesday, June 3, 2015

Spiked Supplements and Some Pressing

2 June 2015

Combined bench press and overhead press because I won't be able to lift Friday and Saturday.

Bench press 135x5, 185x4, 225x3, 265 (5+) x 12 reps

Cardio bench. Could have gone for 2-3 more, but my triceps were starting to seize up and I had no spotter.

Standing front press 135x4, 165x2, 185x1, 205x1, 215x1, 225 x 4 singles

Failed rep #3, nailed the other four. It was hard, but doable. Also I don't understand how I can OH press more after doing a high-rep set on the bench press than when I do the OH press fresh, as my main lift. But whatever, glad my press is finally moving forward.

Seated cable row 30 total reps, heavy

Preacher curl machine 50 total reps per arm

DB lateral raise 50 total reps

Rope pushdowns 50 total reps