30 August 2015
Didn't work out for 3 days, went to a friend's farm to help out with some stuff, mostly brute manual labor. Got to drive a tractor and operate the front scoop thingy, which was a lot of fun, and I managed to not kill/maim anyone or inflict damage upon immobile objects. Good times.
Squat 135x5, 225x3, 275x3, 315x5, 355x5, 400 (3+) x 7 reps
Joker sets 420x3, 430x3, 440x3 - quite pleased with this.
Mid-shin block pull 380 lbs. x 6 singles
Pretty easy, but had to use straps despite the low weight because my grip was toast.
Leg raise 3s x 10
Monday, August 31, 2015
Thursday, August 27, 2015
Banned
26 August 2015
Bench press 135x10, 185x6, 225x3, 255x3, SlingShot 305x3, 335 (3+) x 8 reps
That was unexpected, especially since the 305x3 with SS felt more like 310x3 without SS.This is also a cycle 8RM with the SS.
Joker sets 345x3, 355x3, 365x2 - all felt pretty good.
Neutral-grip pullups 50 total reps
Standing front press 135x3, 165x1, 190 x 2 singles, 200 x 3 singles
EZ bar wall curl 30 total reps
EZ bar pullover 30 total reps
Bench press 135x10, 185x6, 225x3, 255x3, SlingShot 305x3, 335 (3+) x 8 reps
That was unexpected, especially since the 305x3 with SS felt more like 310x3 without SS.This is also a cycle 8RM with the SS.
Joker sets 345x3, 355x3, 365x2 - all felt pretty good.
Neutral-grip pullups 50 total reps
Standing front press 135x3, 165x1, 190 x 2 singles, 200 x 3 singles
EZ bar wall curl 30 total reps
EZ bar pullover 30 total reps
Tuesday, August 25, 2015
Short But Not Sweet
24 August 2015
High bar squat 135x5, 205x3, 225x3, 255x3, 305 (3+) x 10 reps
Bumped up the HB squat working max and still managed 10 reps. Could have done 11 or 12 no problem. Knee is still giving me problems, but shoulder felt OK.
Mid-shin block pull 430 lbs. x 8 singles
Leg extensions 3s x 12-15
High bar squat 135x5, 205x3, 225x3, 255x3, 305 (3+) x 10 reps
Bumped up the HB squat working max and still managed 10 reps. Could have done 11 or 12 no problem. Knee is still giving me problems, but shoulder felt OK.
Mid-shin block pull 430 lbs. x 8 singles
Leg extensions 3s x 12-15
Monday, August 24, 2015
Denied
22 August 2015
Bench press 135x8, 185x6, 235x3, 265x3, 300 (3+) x 7 reps
Once again, missed no. 8. I have yet to establish an 8RM in the bench press for this 3/5/1 experiment - I either stall at 7 or hit 9.
Joker sets 320x3, 330x3, 340x3 - at least the joker sets felt good.
Seated cable row 30 total reps
Standing front press 135x3, 165x1, 185x1, 205x1, 215x1, 220xfail, 190 x 2 singles
Overhead press is still stalling.
EZ bar wall curl 30 total reps
Cable fly 3s x 12
Pushdowns 3s x 15
Bench press 135x8, 185x6, 235x3, 265x3, 300 (3+) x 7 reps
Once again, missed no. 8. I have yet to establish an 8RM in the bench press for this 3/5/1 experiment - I either stall at 7 or hit 9.
Joker sets 320x3, 330x3, 340x3 - at least the joker sets felt good.
Seated cable row 30 total reps
Standing front press 135x3, 165x1, 185x1, 205x1, 215x1, 220xfail, 190 x 2 singles
Overhead press is still stalling.
EZ bar wall curl 30 total reps
Cable fly 3s x 12
Pushdowns 3s x 15
Friday, August 21, 2015
Trying Hard
20 August 2015
Squat 135x8, 225x5, 275x3, 315x3, 335x5, 370x3, 415 (1+) x 4 reps
Had trouble with keeping the bar in the right position - left shoulder hurt again. Could have done maybe one more rep. On a positive note, knee felt fine while squatting.
Joker sets 425x2, 435x2, 445x2 these went a little better. I can stabilize the bar on my upper back for about two reps.
Mid-shin block pulls 380 lbs. x 6 singles
Leg raise 3s x 12
Glute-ham raise 20 total reps
Paused shrug 30 total reps
Squat 135x8, 225x5, 275x3, 315x3, 335x5, 370x3, 415 (1+) x 4 reps
Had trouble with keeping the bar in the right position - left shoulder hurt again. Could have done maybe one more rep. On a positive note, knee felt fine while squatting.
Joker sets 425x2, 435x2, 445x2 these went a little better. I can stabilize the bar on my upper back for about two reps.
Mid-shin block pulls 380 lbs. x 6 singles
Leg raise 3s x 12
Glute-ham raise 20 total reps
Paused shrug 30 total reps
Wednesday, August 19, 2015
Calculations
18 August 2015
Bench press 135x8, 185x5, 225x3, 245x3, 285x5, SlingShot 315x3, 355 (1+) x 3
Not sure how the weight got so heavy all of a sudden. Maybe I messed up my Excel calculations, but it doesn't look like it. Also I should not have overhead pressed on Sunday, or I should have taken an extra day off.
Or maybe this makes sense. I got a raw single with 355 earlier this week and tripled the same weight wearing a SlingShot, which sounds about right? Either way, I'm supposed to repeat the same weight for my next 1+ week, so as long as I get more than 3 reps then I'll be fine.
Joker set - did an extra double with 355 and called it a day.
Pulldowns 30 total reps, heavy
Standing front press 135x3, 165x2, 185 x 2 singles, 195 x 2 singles, 200 x 2 singles
No pain in either shoulder, but right side seemed weaker than the left.
Machine preacher curl 30 reps per arm
Rope pushdowns 3s x 10-12
Bench press 135x8, 185x5, 225x3, 245x3, 285x5, SlingShot 315x3, 355 (1+) x 3
Not sure how the weight got so heavy all of a sudden. Maybe I messed up my Excel calculations, but it doesn't look like it. Also I should not have overhead pressed on Sunday, or I should have taken an extra day off.
Or maybe this makes sense. I got a raw single with 355 earlier this week and tripled the same weight wearing a SlingShot, which sounds about right? Either way, I'm supposed to repeat the same weight for my next 1+ week, so as long as I get more than 3 reps then I'll be fine.
Joker set - did an extra double with 355 and called it a day.
Pulldowns 30 total reps, heavy
Standing front press 135x3, 165x2, 185 x 2 singles, 195 x 2 singles, 200 x 2 singles
No pain in either shoulder, but right side seemed weaker than the left.
Machine preacher curl 30 reps per arm
Rope pushdowns 3s x 10-12
Sunday, August 16, 2015
Squat-Pull-Press
16 August 2015
High-bar squat 135x5, 205x5, 250x5, 285x3, 315 (1+) x 8 reps
I've already decided to bump up the calculated HB squat 1RM for the next cycle.
Joker sets 335x2, 350x2, 360x2
At least I squat marginally more than I bench press.
Mid-shin block pull 430 lbs. x 6 singles - hard but doable. Got to remember to go easier on the squats when I'm scheduled to pull medium-heavy after.
Standing front press 135x3, 155x2, 185x1, 205x1, 215x1, 220x1
Redo of yesterday.
Bent-over row, light, 3s x 12
Bodyweight was 208.2 today.
High-bar squat 135x5, 205x5, 250x5, 285x3, 315 (1+) x 8 reps
I've already decided to bump up the calculated HB squat 1RM for the next cycle.
Joker sets 335x2, 350x2, 360x2
At least I squat marginally more than I bench press.
Mid-shin block pull 430 lbs. x 6 singles - hard but doable. Got to remember to go easier on the squats when I'm scheduled to pull medium-heavy after.
Standing front press 135x3, 155x2, 185x1, 205x1, 215x1, 220x1
Redo of yesterday.
Bent-over row, light, 3s x 12
Bodyweight was 208.2 today.
Pushing Yourself to Power
15 August 2015
Bench press 135x8, 185x5, 225x3, 250x5, 285x3, 315 (1+) x 6 reps
Left one rep in the tank. Best ever at this weight was 8 reps at 15 pounds heavier. So this is encouraging.
Joker sets 335x2, 345x2, 355x1, 360x1
355 felt too heavy for a double, too light for a single. So I added a single with 360, which went up pretty easily.
Seated cable row 30 total reps
Standing front press 135x3, 155x2, 185x1, 205x1 - ran out of time. Will press again tomorrow to make up for lost reps.
EZ bar wall curl 30 total reps
EZ bar pullovers 30 total reps
Bench press 135x8, 185x5, 225x3, 250x5, 285x3, 315 (1+) x 6 reps
Left one rep in the tank. Best ever at this weight was 8 reps at 15 pounds heavier. So this is encouraging.
Joker sets 335x2, 345x2, 355x1, 360x1
355 felt too heavy for a double, too light for a single. So I added a single with 360, which went up pretty easily.
Seated cable row 30 total reps
Standing front press 135x3, 155x2, 185x1, 205x1 - ran out of time. Will press again tomorrow to make up for lost reps.
EZ bar wall curl 30 total reps
EZ bar pullovers 30 total reps
Friday, August 14, 2015
Broz Knows
13 August 2015
Knee felt better today (luckily as it was squat day), but my left shoulder/upper back area started to hurt for no particular reason. It's like John Broz says, your body has to hurt somewhere. How you feel is a lie, etc.
Squat 135x5, 225x5, 275x3, 315x5, 345x5, 375 (5+) x 9 reps
Wanted to get 10 reps, but the shoulder discomfort made it hard to rack the bar properly.
Mid-shin block pulls 380 lbs. x 10 singles on the minute
These felt nice and easy, so I ended up doing a few extra.
Glute-ham raise 20 total reps
Bent-over rows, light, 3s x 12
Ab machine 3s x 8-10
I've been hitting pretty high reps on my 5-rep weeks, which feels great but I'm not sure if it's helping me get stronger. I believe in reps for strength and that doing singles in unproductive, but I generally prefer sets of 5, 4 or 3, not 10 and 12. Something I've been thinking about is to cap the 5-week reps to 5 or, say no more than 7, then try to go harder on the secondary lift. So the 5-week would really become heavy week for OH press and pulls with some token bench press and squat work thrown in. Maybe I'll do this, maybe I won't.
Bodyweight has been a dash under 210 all week.
Knee felt better today (luckily as it was squat day), but my left shoulder/upper back area started to hurt for no particular reason. It's like John Broz says, your body has to hurt somewhere. How you feel is a lie, etc.
Squat 135x5, 225x5, 275x3, 315x5, 345x5, 375 (5+) x 9 reps
Wanted to get 10 reps, but the shoulder discomfort made it hard to rack the bar properly.
Mid-shin block pulls 380 lbs. x 10 singles on the minute
These felt nice and easy, so I ended up doing a few extra.
Glute-ham raise 20 total reps
Bent-over rows, light, 3s x 12
Ab machine 3s x 8-10
I've been hitting pretty high reps on my 5-rep weeks, which feels great but I'm not sure if it's helping me get stronger. I believe in reps for strength and that doing singles in unproductive, but I generally prefer sets of 5, 4 or 3, not 10 and 12. Something I've been thinking about is to cap the 5-week reps to 5 or, say no more than 7, then try to go harder on the secondary lift. So the 5-week would really become heavy week for OH press and pulls with some token bench press and squat work thrown in. Maybe I'll do this, maybe I won't.
Bodyweight has been a dash under 210 all week.
Tuesday, August 11, 2015
Broscience
11 August 2015
Bench press 135x10, 185x6, 225x4, SlingShot 265x5, 285x5, 315 (5+) x 11 reps
Missed out on Rep 12 again.
Neutral-grip pullups 50 total reps
Included in these pullups was an all-out set of 12. Which isn't bad, considering I haven't done a set of more than 6 reps since probably 2009 or so.
Standing front press 135x3, 155x2, 195 x 7 singles
DB tricep extensions 30 total reps
Fat Gripz DB hammer curl 30 total reps
Bench press 135x10, 185x6, 225x4, SlingShot 265x5, 285x5, 315 (5+) x 11 reps
Missed out on Rep 12 again.
Neutral-grip pullups 50 total reps
Included in these pullups was an all-out set of 12. Which isn't bad, considering I haven't done a set of more than 6 reps since probably 2009 or so.
Standing front press 135x3, 155x2, 195 x 7 singles
DB tricep extensions 30 total reps
Fat Gripz DB hammer curl 30 total reps
Monday, August 10, 2015
More Legs
9 August 2015
High bar squat 225x5, 255x5, 285 (5+) x 12 reps
Knee still hurts, but getting better.
Mid-shin pull 405 lbs. x 8 singles - these were very hard for some reason.
Glute-ham raise 20 total reps
DB up-right row 3s x 12
High bar squat 225x5, 255x5, 285 (5+) x 12 reps
Knee still hurts, but getting better.
Mid-shin pull 405 lbs. x 8 singles - these were very hard for some reason.
Glute-ham raise 20 total reps
DB up-right row 3s x 12
Coach Lives
8 August 2015
Bench press 135x8, 185x6, 225x5, 255x5, 285 (5+) x 10 reps
Matched old rep PR. Very happy about this.
Seated cable row 30 total reps
Overhead press 135x3, 155x2, 185x1, 205x1, 215x1, 220x1, 225xfail, 195 x 2 singles
EZ bar wall curl 30 total reps
EZ bar pullover 50 total reps
Machine preacher curl 30 total reps per arm
Bench press 135x8, 185x6, 225x5, 255x5, 285 (5+) x 10 reps
Matched old rep PR. Very happy about this.
Seated cable row 30 total reps
Overhead press 135x3, 155x2, 185x1, 205x1, 215x1, 220x1, 225xfail, 195 x 2 singles
EZ bar wall curl 30 total reps
EZ bar pullover 50 total reps
Machine preacher curl 30 total reps per arm
Thursday, August 6, 2015
Mourning the Squat
5 August 2015
Squat 225x5, 275x3, 300x5, 350x3, 395 (3+) x 8 reps
Joker set 415x3 - felt heavy, so I stopped here.
Knee is now giving me trouble even with low-bar squats. But that was a solid rep effort.
Mid-shin pull from blocks 355 lbs. x 8 singles, 60 seconds rest between singles
Glute-ham raise 20 total reps
Paused shrug 50 total reps
Squat 225x5, 275x3, 300x5, 350x3, 395 (3+) x 8 reps
Joker set 415x3 - felt heavy, so I stopped here.
Knee is now giving me trouble even with low-bar squats. But that was a solid rep effort.
Mid-shin pull from blocks 355 lbs. x 8 singles, 60 seconds rest between singles
Glute-ham raise 20 total reps
Paused shrug 50 total reps
Wednesday, August 5, 2015
Natty or Not
4 August 2015
Bench press 135x8, 185x6, 225x3, 265x3, SlingShot 300x3, 335 (3+) x 7 reps
Joker sets 345x3, 355x1, 360x2
No spotter on the 355 set, so I didn't push my luck. Not sure why I went for the 360x2.
Pulldowns 30 total reps
Standing front press 135x3, 155x2, 185x1, 205x1, 215x1, 220xfail, 185x1
Fat Gripz Hammer curls 30 total reps
DB tricep extensions 3s x 10
Bench press 135x8, 185x6, 225x3, 265x3, SlingShot 300x3, 335 (3+) x 7 reps
Joker sets 345x3, 355x1, 360x2
No spotter on the 355 set, so I didn't push my luck. Not sure why I went for the 360x2.
Pulldowns 30 total reps
Standing front press 135x3, 155x2, 185x1, 205x1, 215x1, 220xfail, 185x1
Fat Gripz Hammer curls 30 total reps
DB tricep extensions 3s x 10
Sunday, August 2, 2015
Knee Woes
2 August 2015
High bar squat 135x6, 185x5, 235x3, 265x3, 300 (3+) x 11 reps
Joker sets 320x3, 330x3, 340x3
Knee pain is getting serious. I was hoping it would go away after a week of no squats. On the plus side, squats felt extremely strong in spite of pain, and I could have probably done a few more reps. Will add more than the usual 10 pound increase when calculating weights for the next cycle.
Paused shrugs 50 total reps - did these while waiting for the platform to free up.
Mid-shin block pull 405 lbs. x 6 singles - not bad
Leg press 50 total reps
Was going to skip leg press to rest the knee, but someone left exactly the right number of plates on it.
Glute-ham raise 20 total reps
Leg raise 30 total reps
High bar squat 135x6, 185x5, 235x3, 265x3, 300 (3+) x 11 reps
Joker sets 320x3, 330x3, 340x3
Knee pain is getting serious. I was hoping it would go away after a week of no squats. On the plus side, squats felt extremely strong in spite of pain, and I could have probably done a few more reps. Will add more than the usual 10 pound increase when calculating weights for the next cycle.
Paused shrugs 50 total reps - did these while waiting for the platform to free up.
Mid-shin block pull 405 lbs. x 6 singles - not bad
Leg press 50 total reps
Was going to skip leg press to rest the knee, but someone left exactly the right number of plates on it.
Glute-ham raise 20 total reps
Leg raise 30 total reps
First Day Back
1 August 2015
First post-vacation workout wasn't great, but didn't suck either.
Bench press 135x6, 185x5, 235x3, 265x3, 300 (3+) x 7 reps - simply ran out of gas on last set
Joker sets 320x3, 330x3, 335x3 - these were pretty hard
Seated cable row 30 total reps
Standing front press 135x3, 155x2, 185x1, 200 x 3 singles, failed 2 singles
I had nothing at this point.
EZ bar wall curl 30 total reps
Preacher curl machine 50 total reps per arm
Rope pushdowns 50 total reps
Bodyweight didn't go up by much - 210 post-vacation.
First post-vacation workout wasn't great, but didn't suck either.
Bench press 135x6, 185x5, 235x3, 265x3, 300 (3+) x 7 reps - simply ran out of gas on last set
Joker sets 320x3, 330x3, 335x3 - these were pretty hard
Seated cable row 30 total reps
Standing front press 135x3, 155x2, 185x1, 200 x 3 singles, failed 2 singles
I had nothing at this point.
EZ bar wall curl 30 total reps
Preacher curl machine 50 total reps per arm
Rope pushdowns 50 total reps
Bodyweight didn't go up by much - 210 post-vacation.
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