23 July 2015
Squat 225x5, 275x5, 315x5, 365x3, 405 (1+) x 7 reps
Had at least one more rep in the tank, but wanted to save some juice for the joker sets (euphemism for "I chickened out").
Joker sets 425x2, 445x2, 455x1 - again, didn't have the balls to go for a second rep. A fatigued single with 455 is not bad. Now I'm only about ninety pounds behind my pre-injury max, hue.
Mid-shin pull 380 lbs. x 10 singles, ca. 60 seconds of rest in between
Glute-ham raise x 20 total reps
Leg extension 4 sets AMAP
Leg press x 50 total reps
Thursday, July 23, 2015
Tuesday, July 21, 2015
Push
21 July 2015
Bench press 135x6, 185x5, 225x3, 275x5, SlingShot 315x3, 345 (1+) x 6 reps
2 reps more than last time with same weight. Not bad.
Joker sets 355x2, 365x2, 370x2 - finally some decent SlingShot pressing.
Pulldowns 30 total reps, heavy
Standing front press 135x3, 165x2, 195 x 2 singles, 200 x 3 singles
Seated DB curl 50 total reps
DB tricep extension 50 total reps
EZ bar reverse curl 30 total reps
Bench press 135x6, 185x5, 225x3, 275x5, SlingShot 315x3, 345 (1+) x 6 reps
2 reps more than last time with same weight. Not bad.
Joker sets 355x2, 365x2, 370x2 - finally some decent SlingShot pressing.
Pulldowns 30 total reps, heavy
Standing front press 135x3, 165x2, 195 x 2 singles, 200 x 3 singles
Seated DB curl 50 total reps
DB tricep extension 50 total reps
EZ bar reverse curl 30 total reps
Monday, July 20, 2015
Kneedful Things
19 July 2015
High-bar squat 135x5, 185x4, 245x5, 275x3, 305 (1+) x 9 reps
Joker sets 320x2, 340x2
Forgot how much I like joker sets of high-bar squats.
Mid-shin pull 380 lbs. x 10 singles, 60 seconds rest
Forgot how much I hate pulls after joker sets of squats.
Leg press 50 total reps
This was terribly hard as usual, but a bit easier than last time. Will add a pair of 25s next time I do this.
Right knee was giving me trouble again. Since I don't want to be smart and rest it, I should remember to wrap my knees and foam roll more. Will be taking a few days off this week and the next, maybe the pain clears up.
High-bar squat 135x5, 185x4, 245x5, 275x3, 305 (1+) x 9 reps
Joker sets 320x2, 340x2
Forgot how much I like joker sets of high-bar squats.
Mid-shin pull 380 lbs. x 10 singles, 60 seconds rest
Forgot how much I hate pulls after joker sets of squats.
Leg press 50 total reps
This was terribly hard as usual, but a bit easier than last time. Will add a pair of 25s next time I do this.
Right knee was giving me trouble again. Since I don't want to be smart and rest it, I should remember to wrap my knees and foam roll more. Will be taking a few days off this week and the next, maybe the pain clears up.
Write-Off
18 July 2015
Bench press 135x5, 185x4, 245x5, 275x3, 305 (1+) x 6 reps
Joker sets 320x2, 340x1, 350x1, 320x2
Pretty weak effort overall today. Could have gone for a second rep with 340, but did not have a spotter for that set so I bitched out. Barely made the single with 350.
Seated cable row 30 total reps
Standing front press 135x3, 165x2, 185x1, 205x1, 215xfail, 190 x 2 singles
Wall EZ bar curls 30 total reps
Weak workout overall.
Bench press 135x5, 185x4, 245x5, 275x3, 305 (1+) x 6 reps
Joker sets 320x2, 340x1, 350x1, 320x2
Pretty weak effort overall today. Could have gone for a second rep with 340, but did not have a spotter for that set so I bitched out. Barely made the single with 350.
Seated cable row 30 total reps
Standing front press 135x3, 165x2, 185x1, 205x1, 215xfail, 190 x 2 singles
Wall EZ bar curls 30 total reps
Weak workout overall.
Friday, July 17, 2015
To Squatmorning or Not to Squatmorning
16 June 2015
Not a lot of time or energy today.
Squat 135x5, 225x5, 275x3, 315x5, 335x5, 365 (5+) x 11 reps
Did these with the bar sitting pretty low. Shoulders didn't feel terrible either. It's tempting to revert back to Rippetoesque squatmornings and move bigger weights instantly, but after all the time I've invested into learning how to squat upright and use my legs it feels like a regression.
Mid-shin pulls 355 lbs. x 12 singles, rest under 60 seconds.
That was it.
Not a lot of time or energy today.
Squat 135x5, 225x5, 275x3, 315x5, 335x5, 365 (5+) x 11 reps
Did these with the bar sitting pretty low. Shoulders didn't feel terrible either. It's tempting to revert back to Rippetoesque squatmornings and move bigger weights instantly, but after all the time I've invested into learning how to squat upright and use my legs it feels like a regression.
Mid-shin pulls 355 lbs. x 12 singles, rest under 60 seconds.
That was it.
Wednesday, July 15, 2015
Slinging Weights
14 July 2015
Bench press 135x8, 185x4, 225x3, SlingShot 275x5, 310 (5+) x 11 reps
Wanted 12 reps really badly, but I didn't have a spotter and I'm really afraid of failing with the SlingShot and catapulting the bar into my face. So 11 it was.
Neutral-grip pullups 50 total reps
Standing front press 190 lbs. x 2 singles, 200 lbs. x 3 singles
Hanging leg raise 2s x 8
Will do arm stuff tomorrow as an extra workout.
Bench press 135x8, 185x4, 225x3, SlingShot 275x5, 310 (5+) x 11 reps
Wanted 12 reps really badly, but I didn't have a spotter and I'm really afraid of failing with the SlingShot and catapulting the bar into my face. So 11 it was.
Neutral-grip pullups 50 total reps
Standing front press 190 lbs. x 2 singles, 200 lbs. x 3 singles
Hanging leg raise 2s x 8
Will do arm stuff tomorrow as an extra workout.
Tuesday, July 14, 2015
Volume
13 July 2015
High bar squat 205x5, 225x5, 255x5, 275 (5+) x 12 reps
Could have done a few more, but the weight was hurting my shoulder. Now that my preferred bar position has migrated somewhere between high and low bar, I'm having a hard time finding the right bar groove whenever I try to go for one extreme or the other.
Mid shin pulls 355 lbs. x 12 singles, rest times under 60 seconds.
Leg press 50 total reps
Glute-ham raise 20 total reps
High bar squat 205x5, 225x5, 255x5, 275 (5+) x 12 reps
Could have done a few more, but the weight was hurting my shoulder. Now that my preferred bar position has migrated somewhere between high and low bar, I'm having a hard time finding the right bar groove whenever I try to go for one extreme or the other.
Mid shin pulls 355 lbs. x 12 singles, rest times under 60 seconds.
Leg press 50 total reps
Glute-ham raise 20 total reps
Sunday, July 12, 2015
Total Reps
12 July 2015
Bench press 225x5, 255x5, 275 (5+) x 11 reps
One rep off my all-time best. Not bad.
Seated cable rows 30 total reps
Standing front press 190x1, 200x1, 210x1, 220x1, 190x1
Wall EZ bar curl 30 total reps
Rope pushdowns 50 total reps
Bench press 225x5, 255x5, 275 (5+) x 11 reps
One rep off my all-time best. Not bad.
Seated cable rows 30 total reps
Standing front press 190x1, 200x1, 210x1, 220x1, 190x1
Wall EZ bar curl 30 total reps
Rope pushdowns 50 total reps
Thursday, July 9, 2015
Hip Draahve
8 July 2015
Squat 225x5, 275x3, 315x3, 335x3, 365x3, 385 (3+) x 7 reps
Joker sets 405x3, 415x3, 385x3
Not bad. Except that I went very low bar and squatmourning to spare my knees, and it sort of hurt my shoulder.
Glute-ham raise x 20 total reps
Ab machine 3s x 8-10
Squat 225x5, 275x3, 315x3, 335x3, 365x3, 385 (3+) x 7 reps
Joker sets 405x3, 415x3, 385x3
Not bad. Except that I went very low bar and squatmourning to spare my knees, and it sort of hurt my shoulder.
Glute-ham raise x 20 total reps
Ab machine 3s x 8-10
Wednesday, July 8, 2015
Seven Seven
7 July 2015
Bench press 135x6, 185x3, 225x5, 265x3, SlingShot 295x3, 330 (3+) x 7 reps
Joker sets 350x3, 360x2
Finally a decent SlingShot workout. Maybe dropping the press day was the key and now I'll be able to magically work my way back to 4 plates. Most probably not.
Pulldowns 30 total reps, heavy
Standing front press 135x3, 165x2, 190 x 2 singles, 200 x 3 singles
Incline bench DB curl 30 total reps
One-arm preacher curl machine 30 total reps
BW today was 206.4 pounds. I can't seem to get under 205 and stay there, but at least I'm not going over 210 either.
Bench press 135x6, 185x3, 225x5, 265x3, SlingShot 295x3, 330 (3+) x 7 reps
Joker sets 350x3, 360x2
Finally a decent SlingShot workout. Maybe dropping the press day was the key and now I'll be able to magically work my way back to 4 plates. Most probably not.
Pulldowns 30 total reps, heavy
Standing front press 135x3, 165x2, 190 x 2 singles, 200 x 3 singles
Incline bench DB curl 30 total reps
One-arm preacher curl machine 30 total reps
BW today was 206.4 pounds. I can't seem to get under 205 and stay there, but at least I'm not going over 210 either.
Monday, July 6, 2015
Pulls and Knee Pain
6 July 2015
Mid-shin pull 315x2, 385x1, 435x1, 465x1, 485x1, 505x1, 525 x fail
505 is not bad. My best ever deadlift was 515 pounds, and my mid-shin pull was always lower than my deadlift, so this is almost like matching my deadlift PR.
High bar squat 225x5, 275x3, 295 (3+) x 7
My right knee was really bothering me, so I cut this set way short.
Hack squat 1s x 12, 3s x 10
Leg curl 3s x 21s
Hanging leg raise 3s x 10
Later at home I foam rolled my quads and IT band and my right knee was instantly and miraculously better. I need to devote at least 5 minutes once a week to foam rolling (back and legs), it always helps me get rid of weird little pains and I don't know why I always completely forget to do it.
Mid-shin pull 315x2, 385x1, 435x1, 465x1, 485x1, 505x1, 525 x fail
505 is not bad. My best ever deadlift was 515 pounds, and my mid-shin pull was always lower than my deadlift, so this is almost like matching my deadlift PR.
High bar squat 225x5, 275x3, 295 (3+) x 7
My right knee was really bothering me, so I cut this set way short.
Hack squat 1s x 12, 3s x 10
Leg curl 3s x 21s
Hanging leg raise 3s x 10
Later at home I foam rolled my quads and IT band and my right knee was instantly and miraculously better. I need to devote at least 5 minutes once a week to foam rolling (back and legs), it always helps me get rid of weird little pains and I don't know why I always completely forget to do it.
Sunday, July 5, 2015
The Fourth
4 July 2015
Bench press 135x8, 185x3, 225x5, 275x3, 295 (3+) x 7 reps
Joker sets 320x3, 330x3, 340x3 - nice
Seated cable row 30 total reps
Standing front press 135x3, 160x2, 190 x 5 singles
EZ bar wall curl 50 total reps
Rope pushdowns 2s x 15
Bench press 135x8, 185x3, 225x5, 275x3, 295 (3+) x 7 reps
Joker sets 320x3, 330x3, 340x3 - nice
Seated cable row 30 total reps
Standing front press 135x3, 160x2, 190 x 5 singles
EZ bar wall curl 50 total reps
Rope pushdowns 2s x 15
Saturday, July 4, 2015
Not a Great Squat Workout
3 July 2015
Squat 135x6, 225x3, 325x5, 355x3, 400 (1+) x 6 reps
Joker sets 420x2, 400x2
I think I'll have to get fatter to get my squat moving again. Everything felt heavy today.
Hack squat 3s x 12
Leg curl 2s x 6-8, then one rest-pause set of 15 reps
Leg extension 3s x AMAP, changing foot position through the set
Squat 135x6, 225x3, 325x5, 355x3, 400 (1+) x 6 reps
Joker sets 420x2, 400x2
I think I'll have to get fatter to get my squat moving again. Everything felt heavy today.
Hack squat 3s x 12
Leg curl 2s x 6-8, then one rest-pause set of 15 reps
Leg extension 3s x AMAP, changing foot position through the set
Thursday, July 2, 2015
Blech
1 July 2015
Bench press 275x5, w. SlingShot 315x3, 345 (1+) x 4 reps
Joker sets 355 x 2 x 2
This week my raw and SlingShot bench press were roughly the same. Still can't seem to be able to find my SlingShot pressing form. Not that I'm complaining, since my raw bench press seems to be going well, but it is pretty strange.
Pullups 50 total reps
Standing front press 135x3, 165x2, 185x2, 195x2
DB hammer curls, with and without FatGripz x 50 reps total
DB tricep extensions 4s x 12
I'm thinking about ditching the overhead press day. All it does is interfere with shoulder and triceps recovery and leads to piss-poor SlingShot pressing later in the week. On SS bench press day, my shoulders feel like they've been beaten up with baseball bats. Maybe I'll just do OH presses for 5-6 singles twice a week after bench pressing, so I get more recovery time between pressing days.
Bench press 275x5, w. SlingShot 315x3, 345 (1+) x 4 reps
Joker sets 355 x 2 x 2
This week my raw and SlingShot bench press were roughly the same. Still can't seem to be able to find my SlingShot pressing form. Not that I'm complaining, since my raw bench press seems to be going well, but it is pretty strange.
Pullups 50 total reps
Standing front press 135x3, 165x2, 185x2, 195x2
DB hammer curls, with and without FatGripz x 50 reps total
DB tricep extensions 4s x 12
I'm thinking about ditching the overhead press day. All it does is interfere with shoulder and triceps recovery and leads to piss-poor SlingShot pressing later in the week. On SS bench press day, my shoulders feel like they've been beaten up with baseball bats. Maybe I'll just do OH presses for 5-6 singles twice a week after bench pressing, so I get more recovery time between pressing days.
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