29 September 2015
Bench press 135x10, 185x6, 225x3, 245x3, 285x5, SlingShot 320x3, 360 (1+) x 4 reps
Joker sets 370xfail, 320x3
Was pleasantly surprised to get four reps with 360. Unpleasantly surprised to fail a single with 370 right after that (it wasn't even close). But the work set is the only set that matters, so it's fine.
Neutral grip pullups 30 total reps
Smith machine floor press 4s x 5 - liking this more and more every time.
Machine preacher curls 4s x 8 per arm
Rope pushdowns 3s x 20
Cable flyes (for Swede) 2s x 8-10
Wednesday, September 30, 2015
Sunday, September 27, 2015
PR Killed
27 September 2015
Mid-shin pull - worked up to 515x1, then 525x1, which is a solid PR (last cycle topped out at 505, I think). Small insignificant victories, etc. etc.
High bar squat 135x5, 185x3, 225x3, 265x5, 295x3, 330 (1+) x 5 reps
Not bad after pulling first.
Hip thrust 3s x 5 - need to start hitting these again. If only they weren't such a pain to set up.
Glute-ham raise 20 total reps
Mid-shin pull - worked up to 515x1, then 525x1, which is a solid PR (last cycle topped out at 505, I think). Small insignificant victories, etc. etc.
High bar squat 135x5, 185x3, 225x3, 265x5, 295x3, 330 (1+) x 5 reps
Not bad after pulling first.
Hip thrust 3s x 5 - need to start hitting these again. If only they weren't such a pain to set up.
Glute-ham raise 20 total reps
Weekend Shenanigans
26 September 2015
Few too many beers the night before. I dragged ass around the house all morning, had a couple Advil, managed to hit the gym in the afternoon. Needless to say, expectations were pretty low.
Also some kid at the gym addressed me as "sir". Haggard hungover look PR.
Bench press 135x6, 185x3, 225x3, 255x5, 285x3, 320 (1+) x 6 reps
Some improvement here. No shoulder or collarbone pain.
Joker sets 340x1, 350x2, 360x1
360 felt very heavy and I suspect the spotter yanked the bar up at the end (although I got the obligatory "all you brah"). Doesn't matter, since the rep set is the only thing that counts.
Seated cable row 30 total reps
Standing front press up to 185x1, then a couple of back-off sets with 155.
EZ bar curl 30 total reps
Pushdowns 3s x 15-20
DB curls 3s x 8-10
Few too many beers the night before. I dragged ass around the house all morning, had a couple Advil, managed to hit the gym in the afternoon. Needless to say, expectations were pretty low.
Also some kid at the gym addressed me as "sir". Haggard hungover look PR.
Bench press 135x6, 185x3, 225x3, 255x5, 285x3, 320 (1+) x 6 reps
Some improvement here. No shoulder or collarbone pain.
Joker sets 340x1, 350x2, 360x1
360 felt very heavy and I suspect the spotter yanked the bar up at the end (although I got the obligatory "all you brah"). Doesn't matter, since the rep set is the only thing that counts.
Seated cable row 30 total reps
Standing front press up to 185x1, then a couple of back-off sets with 155.
EZ bar curl 30 total reps
Pushdowns 3s x 15-20
DB curls 3s x 8-10
Friday, September 25, 2015
Slam Bars, Kill PRs... Not
24 September 2015
Squat 185x6, 225x5, 295x5, 340x5, 385 (5+) x 10 reps
Leg press, close stance, 50 total reps
Added a pair of 25s later in the set. High rep leg pressing feels okay these days and I no longer hate it with a passion.
No pulling today so I can rest up for the massive slam bars, kill PRs workout on Sunday (slam bars, kill your back, more likely, but it's fine).
Leg extension 3s x 10-12
Leg curl 3s x 8-10
Leg raise 3s x whatever
Squat 185x6, 225x5, 295x5, 340x5, 385 (5+) x 10 reps
Leg press, close stance, 50 total reps
Added a pair of 25s later in the set. High rep leg pressing feels okay these days and I no longer hate it with a passion.
No pulling today so I can rest up for the massive slam bars, kill PRs workout on Sunday (slam bars, kill your back, more likely, but it's fine).
Leg extension 3s x 10-12
Leg curl 3s x 8-10
Leg raise 3s x whatever
Wednesday, September 23, 2015
Floored
22 September 2015
Bench press 135x8, 185x3, 225x3, 245x5, SlingShot 285x5, 320 (5+) x 9 reps
Pretty decent.
Pulldowns 30 total reps, heavy
Smith machine floor press 3-4 sets
Decided to switch one overhead press session to a floor press session. It took me a few sets to figure out the correct positioning for these, then I did 3-4 sets of 5. Felt good.
DB curl 6 sets
Pushdown 3 sets
Bench press 135x8, 185x3, 225x3, 245x5, SlingShot 285x5, 320 (5+) x 9 reps
Pretty decent.
Pulldowns 30 total reps, heavy
Smith machine floor press 3-4 sets
Decided to switch one overhead press session to a floor press session. It took me a few sets to figure out the correct positioning for these, then I did 3-4 sets of 5. Felt good.
DB curl 6 sets
Pushdown 3 sets
Monday, September 21, 2015
Putting the Time In
20 September 2015
High bar close stance squat 135x5, 185x3, 225x5, 265x5, 295 (5+) x 10 reps
Mid-shin pull - worked up to 480 lbs. x 2 singles, then 455x1, 405x1. Hard, but doable.
Leg press (close stance) 50 total reps
Leg curl 3s x 8-10
Leg extension 3s x 8-10
High bar close stance squat 135x5, 185x3, 225x5, 265x5, 295 (5+) x 10 reps
Mid-shin pull - worked up to 480 lbs. x 2 singles, then 455x1, 405x1. Hard, but doable.
Leg press (close stance) 50 total reps
Leg curl 3s x 8-10
Leg extension 3s x 8-10
Sunday, September 20, 2015
Just Pumping
19 September 2015
Bench press 135x8, 185x3, 225x5, 255x5, 285 (5+) x 8 reps
Whatever. Triceps were super sore, in spite of taking 2 days off and not even doing any cable pulling. Not just sore, but also somehow, I don't know, crampy? Really weird.
Seated cable row 30 total reps
Standing front press 135x3, 155x3, 165x3, 175x3, 185x3, 190x1, 190x2
DB curl 5 sets
Pushdowns 4 sets
Cable curl 3 sets
Cable fly 3 sets
Bench press 135x8, 185x3, 225x5, 255x5, 285 (5+) x 8 reps
Whatever. Triceps were super sore, in spite of taking 2 days off and not even doing any cable pulling. Not just sore, but also somehow, I don't know, crampy? Really weird.
Seated cable row 30 total reps
Standing front press 135x3, 155x3, 165x3, 175x3, 185x3, 190x1, 190x2
DB curl 5 sets
Pushdowns 4 sets
Cable curl 3 sets
Cable fly 3 sets
Thursday, September 17, 2015
Lazy on Leg Day
16 September 2015
Low energy today. Ate a piece of cake at work and felt like shit the rest of the day. I don't avoid carbs or anything, but I do tend to eat them later in the day, after training, and generally avoid garbage carbohydrate sources. No sugary crap in the middle of the day anymore.
Squat 135x8, 225x3, 275x3, 315x3, 365x3, 405 (3+) x 6 reps
Not great, not disappointing either. A mediocre squatting session.
Joker sets 425x3, 430x3
Leg press:
Close stance (quad-focused) 25 reps
Wide stance (to work hamstrings) 25 reps
Did this to compensate for the lack of block pulls. I have to say that the wide leg press is as effective a hamstring exercise as anything else I've tried.
Tomorrow I'll do 100 lunges as penance for being lazy on leg day.
Low energy today. Ate a piece of cake at work and felt like shit the rest of the day. I don't avoid carbs or anything, but I do tend to eat them later in the day, after training, and generally avoid garbage carbohydrate sources. No sugary crap in the middle of the day anymore.
Squat 135x8, 225x3, 275x3, 315x3, 365x3, 405 (3+) x 6 reps
Not great, not disappointing either. A mediocre squatting session.
Joker sets 425x3, 430x3
Leg press:
Close stance (quad-focused) 25 reps
Wide stance (to work hamstrings) 25 reps
Did this to compensate for the lack of block pulls. I have to say that the wide leg press is as effective a hamstring exercise as anything else I've tried.
Tomorrow I'll do 100 lunges as penance for being lazy on leg day.
Wednesday, September 16, 2015
Angles
15 September 2015
Bench press 135x8, 185x3, 225x3, 265x3, SlingShot 300x3, 340 (3+) x 7 reps
Pretty happy with this.
Joker sets 350x3, 355x3, 360x3
These weren't bad either.
Neutral-grip pullups 35 total reps
Elbows felt a bit iffy, so I didn't do the usual 50 reps. But pullups haven't felt this easy in a long time. Losing weight seems to be the ticket to pullup proficiency. Might try for a new rep max one day when my elbows feel good.
Overhead press 115x5, 145x3, 165x2, 185x1, 200x2, 200x1
Barely had anything left at this point. The more weight I move in the bench press (raw and SlingShot), the further my overhead press continues to plummet. I guess this is normal. My arms seem to be the weak point in the OH press (as usual).
DB curls 4 sets
Pushdowns 5 sets
Cable curls 4 sets
Cable fly 3 sets
Didn't count reps on any of these, experimented a bit with angles and time under tension.
Bench press 135x8, 185x3, 225x3, 265x3, SlingShot 300x3, 340 (3+) x 7 reps
Pretty happy with this.
Joker sets 350x3, 355x3, 360x3
These weren't bad either.
Neutral-grip pullups 35 total reps
Elbows felt a bit iffy, so I didn't do the usual 50 reps. But pullups haven't felt this easy in a long time. Losing weight seems to be the ticket to pullup proficiency. Might try for a new rep max one day when my elbows feel good.
Overhead press 115x5, 145x3, 165x2, 185x1, 200x2, 200x1
Barely had anything left at this point. The more weight I move in the bench press (raw and SlingShot), the further my overhead press continues to plummet. I guess this is normal. My arms seem to be the weak point in the OH press (as usual).
DB curls 4 sets
Pushdowns 5 sets
Cable curls 4 sets
Cable fly 3 sets
Didn't count reps on any of these, experimented a bit with angles and time under tension.
Sunday, September 13, 2015
Better
13 September 2015
High-bar close stance squat 135x5, 185x3, 225x3, 255x3, 280x3, 315 (3+) x 8 reps
Mid-shin pull 470 lbs. x 4 singles
Glute-ham raise 20 total reps
Hanging leg raise 3s x 8
Bodyweight has been consistently at around 205 lately.
High-bar close stance squat 135x5, 185x3, 225x3, 255x3, 280x3, 315 (3+) x 8 reps
Mid-shin pull 470 lbs. x 4 singles
Glute-ham raise 20 total reps
Hanging leg raise 3s x 8
Bodyweight has been consistently at around 205 lately.
Minus Ten Percent
12 September 2015
Had some people over last night and didn't go to bed until 5AM or so. Sleep was shitty and I didn't get enough of it. So today's workout really sucked.
Bench press 135x8, 185x3, 235x5, 280x3, 305 (3+) x 6 reps
Barely made the sixth rep. Last week I was disappointed to hit 315x6. Guess I should lower my expectations.
Joker sets 325x3, 330x3, 330x3 - these felt heavy and slow
Seated cable rows 30 total reps
Standing front press 135x3, 165x2, 185x1, 200x2, 205x1, 210x1, 215xfail
Having failed at the bench press, I thought I would at least have some juice left for the overhead press. I was wrong.
EZ bar wall curl 30 total reps
Pushdowns 3s x 15
Cable fly 3s x 10
Rear delt raises 3s x 15
Had some people over last night and didn't go to bed until 5AM or so. Sleep was shitty and I didn't get enough of it. So today's workout really sucked.
Bench press 135x8, 185x3, 235x5, 280x3, 305 (3+) x 6 reps
Barely made the sixth rep. Last week I was disappointed to hit 315x6. Guess I should lower my expectations.
Joker sets 325x3, 330x3, 330x3 - these felt heavy and slow
Seated cable rows 30 total reps
Standing front press 135x3, 165x2, 185x1, 200x2, 205x1, 210x1, 215xfail
Having failed at the bench press, I thought I would at least have some juice left for the overhead press. I was wrong.
EZ bar wall curl 30 total reps
Pushdowns 3s x 15
Cable fly 3s x 10
Rear delt raises 3s x 15
Friday, September 11, 2015
Four:Twenty
10 September 2015
Squat 135x8, 225x5, 275x3, 315x3, 335x5, 375x3, 420 (1+) x 5 reps
Joker sets 440x2, 450x2
Not bad. Hit the rack with one side of the bar on the 440 set and almost tipped over and died (safety pins were not in place). It's fine.
Mid-shin block pulls 405 lbs. x 5 singles
Cheated a bit - really did three singles and a double. But I waited 5 seconds between reps for the stretch reflex to dissipate because Coach said so once.
Leg press 50 total reps
The very sight of the leg press makes me shudder nowadays.
Glute-ham raise 20 total reps
Leg raises 3s x 10-12
Some extensions
Squat 135x8, 225x5, 275x3, 315x3, 335x5, 375x3, 420 (1+) x 5 reps
Joker sets 440x2, 450x2
Not bad. Hit the rack with one side of the bar on the 440 set and almost tipped over and died (safety pins were not in place). It's fine.
Mid-shin block pulls 405 lbs. x 5 singles
Cheated a bit - really did three singles and a double. But I waited 5 seconds between reps for the stretch reflex to dissipate because Coach said so once.
Leg press 50 total reps
The very sight of the leg press makes me shudder nowadays.
Glute-ham raise 20 total reps
Leg raises 3s x 10-12
Some extensions
Wednesday, September 9, 2015
Flye Like an Eagle
8 September 2015
Bench press 135x8, 185x3, 225x3, 255x3, SlingShot 285x5, 315x3, 355 (1+) x 5 reps
Joker sets 365x2, 375x2
Looks like my raw press is now stalling and my SlingShot bench press is going up. I don't think I'll ever be able to make sense of this lifting business. Maybe it's the cable flyes?
Pulldowns 30 total reps, heavy
Standing front press 200 lbs. 3s x 2 - figured I should do doubles if my singles are stalling
Standing DB curls 30 total reps
Pushdowns 50 total reps
Concentration curls 30 total reps
Cable flyes 3s x 10
Bench press 135x8, 185x3, 225x3, 255x3, SlingShot 285x5, 315x3, 355 (1+) x 5 reps
Joker sets 365x2, 375x2
Looks like my raw press is now stalling and my SlingShot bench press is going up. I don't think I'll ever be able to make sense of this lifting business. Maybe it's the cable flyes?
Pulldowns 30 total reps, heavy
Standing front press 200 lbs. 3s x 2 - figured I should do doubles if my singles are stalling
Standing DB curls 30 total reps
Pushdowns 50 total reps
Concentration curls 30 total reps
Cable flyes 3s x 10
Sunday, September 6, 2015
Power Through
6 September 2015
High bar close stance squat 135x6, 225x5, 255x5, 285x3, 320 (1+) x 7 reps
Could have done 1-2 more, saved the lower back for pulls. No joker sets either.
Mid-shin block pull 455 lbs. x 6 singles
Leg press 50 total reps
Forgot how much these suck. Quads were on fire.
Glute-ham raise 20 total reps
Leg raise 3s x 8
High bar close stance squat 135x6, 225x5, 255x5, 285x3, 320 (1+) x 7 reps
Could have done 1-2 more, saved the lower back for pulls. No joker sets either.
Mid-shin block pull 455 lbs. x 6 singles
Leg press 50 total reps
Forgot how much these suck. Quads were on fire.
Glute-ham raise 20 total reps
Leg raise 3s x 8
No Progress
5 September 2015
Bench press 135x8, 185x3, 225x3, 250x5, 280x3, 315 (1+) x 6 reps
Felt heavy. Didn't beat last rep max with 315. Still sore from the huge workout on Thursday.
Joker sets 335x2, 345x2, 350x1 - maybe could have done two on the last set, but did not have a spotter.
Seated cable row 30 reps
Standing front press - worked up to 205x1, then 185x2, 185x1
EZ bar wall curl 30 total reps
EZ bar pullover 3s x 8
Bench press 135x8, 185x3, 225x3, 250x5, 280x3, 315 (1+) x 6 reps
Felt heavy. Didn't beat last rep max with 315. Still sore from the huge workout on Thursday.
Joker sets 335x2, 345x2, 350x1 - maybe could have done two on the last set, but did not have a spotter.
Seated cable row 30 reps
Standing front press - worked up to 205x1, then 185x2, 185x1
EZ bar wall curl 30 total reps
EZ bar pullover 3s x 8
Friday, September 4, 2015
Two In One
3 September 2015
I won't be able to train tomorrow, so today I decided to combine two workouts into one. I figured I could get away with it as it's a 5-rep week.
Squat 225x5, 275x3, 315x5, 345x5, 375 (5+) x 10 reps
Bench press 135x5, 225x5, 255x5, SlingShot 285x5, 315 (5+) x 10 reps
Felt okay, but my elbows started hurting a bit. Not sure why.
Mid-shin block pulls 405 lbs. x 6 singles - middle back was fried at this point and the muscles were cramping up. I've never felt this part of the back work so hard.
Neutral-grip pullups 30 total reps - should have skipped these, as they didn't do my elbows any favors
Pushdowns 3s x 15
Seated Smith machine press - 4 random sets of 5. My back didn't feel up to standing presses and this was the only available seated station. I had to twist the bar at a weird angle to get the hooks off the catches, and elbows did not like this at all.
Machine preacher curl 3s x 10 per arm
I won't be able to train tomorrow, so today I decided to combine two workouts into one. I figured I could get away with it as it's a 5-rep week.
Squat 225x5, 275x3, 315x5, 345x5, 375 (5+) x 10 reps
Bench press 135x5, 225x5, 255x5, SlingShot 285x5, 315 (5+) x 10 reps
Felt okay, but my elbows started hurting a bit. Not sure why.
Mid-shin block pulls 405 lbs. x 6 singles - middle back was fried at this point and the muscles were cramping up. I've never felt this part of the back work so hard.
Neutral-grip pullups 30 total reps - should have skipped these, as they didn't do my elbows any favors
Pushdowns 3s x 15
Seated Smith machine press - 4 random sets of 5. My back didn't feel up to standing presses and this was the only available seated station. I had to twist the bar at a weird angle to get the hooks off the catches, and elbows did not like this at all.
Machine preacher curl 3s x 10 per arm
Wednesday, September 2, 2015
Rational Approach
1 September 2015
High bar squat 135x5, 225x5, 255x5, 285 (5+) x 10 reps
Ten reps is enough, Saved some energy for pulls. Knee acting up yet again.
Mid-shin block pulls 455 lbs. x 5 singles - heavy but doable
That was it. Probably squatting/pulling again 2 days from now.
High bar squat 135x5, 225x5, 255x5, 285 (5+) x 10 reps
Ten reps is enough, Saved some energy for pulls. Knee acting up yet again.
Mid-shin block pulls 455 lbs. x 5 singles - heavy but doable
That was it. Probably squatting/pulling again 2 days from now.
Tuesday, September 1, 2015
Backsliding
31 August 2015
Bench press 135x5, 185x5, 225x5, 255x5, 285 (5+) x 10 reps
Matched the reps from last attempt at 285. Not quite sure why I have to do 10 reps when I could just do the minimum 6 and save some energy for the OH press. But that would actually... make sense, so I'll probably never do it.
Seated cable row 30 total reps
Standing front press 135x3, 165x2, 185x1, 205x1, 215x1, 185 x 2 singles
215 went up with a terrible grind. Even 205 felt too heavy. The way my press has been moving, I should hit a 1RM of 135 by year-end.
EZ bar wall curl 30 total reps
EZ bar pullover 30 total reps
Standing DB curl 30 total reps
Bench press 135x5, 185x5, 225x5, 255x5, 285 (5+) x 10 reps
Matched the reps from last attempt at 285. Not quite sure why I have to do 10 reps when I could just do the minimum 6 and save some energy for the OH press. But that would actually... make sense, so I'll probably never do it.
Seated cable row 30 total reps
Standing front press 135x3, 165x2, 185x1, 205x1, 215x1, 185 x 2 singles
215 went up with a terrible grind. Even 205 felt too heavy. The way my press has been moving, I should hit a 1RM of 135 by year-end.
EZ bar wall curl 30 total reps
EZ bar pullover 30 total reps
Standing DB curl 30 total reps
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