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Thursday, February 25, 2016

No Coffee

25 February 2016

Had to work out in the early AM today, did not have any coffee prior to the workout but still managed not to kill anyone at the gym. It never ceases to surprise me how busy that place is at 6:30AM, almost as bad as most weeknights.

SlingShot bench press 335 lbs. x 5, 305 lbs. 2s x 6, 275 lbs. x 6

The set with 335 was supposed to be 330x6, but of course I got greedy. Might have gotten that sixth rep, however did not have a spotter so did not push it. Back to using the Reactive SS for smaller boost but (maybe) bigger gainz.

Seated cable row 4s x 8

Cable fly 3s x 8

Wednesday, February 24, 2016

More Back

23 February 2016

Pulls 405 lbs. x 5, 410 lbs. x 5, 365 lbs. 2s x 5

Again went beltless, and again did a heavier set over my top planned set. It would be great if I could complete another cycle without using a belt on pulls.

Bent-over rows 5x5

Seated leg curl 4s  8

Leg raises 3s x 15

Tuesday, February 23, 2016

Volume Block 2 Begins

22 February 2016

Bench press 290 lbs. x 5, 265 lbs. x 3s x 5

Paused bench press 265 lbs. x 5, 245 lbs. x 5

Got a bit carried away with the regular bench press because it felt super easy, ran out of gas.

Pulldowns 4s x 8

BTN press 125 lbs. 4s x 8

Preacher curl machine 4 sets x AMAP

Monday, February 22, 2016

Bench and Squat

18 February 2016

SlingShot bench press 370 lbs. x 2, 350 lbs. 2x2

Went up pretty easily.

Seated cable row 4s x 8

DB curl 4s x 8

Pushdowns 4s x AMAP

20 February 2016

 Squat 425 lbs. x 3, 405 lbs. 2s x 3

Used belt, but no knee wraps.

Hack squat 4s x 10

Leg extension 1s x AMAP

Thursday, February 18, 2016

Piriformative Experience

17 February 2016

Mid-shin deadlift 435 lbs. x 3, 415 lbs. 2s x 3

Piriformis is still bothering me when I walk and do other movements, but surprisingly I did not feel any pain doing my block pulls. I debated over whether to use a belt on the heaviest set (our of caution), decided against it and still made all three reps. So I am happy to report that I completed this training cycle without using the belt for pulls at all, and only once for squats (probably twice when I squat on Saturday, provided I can squat without piriformis pain).

Also weights felt light, if it wasn't for the ass pain issue I would have done a heavier set and maybe an extra back-off one too.

Bent-over row 5x5 - went a bit lighter than usual until the last 2 sets.

Seated leg curl 4s x 8

Tuesday, February 16, 2016


15 February 2016

Bench press 315 lbs. x 3, 300 lbs. 2s x 3

Paused bench press 285 lbs. x 2, 270 lbs. 3s x 2

Really like the feel of paused bench presses.

Pulldowns 4s x 8 - finally back to doing these

Standing BTN press 135x5, 145x5, 155x5, 160x5

Barbell curl 30 total reps

Sunday, February 14, 2016

Pain in the Ass

14 February 2016

A fitting title for a Valentine's Day post, methinks.

Squat 435 lbs. x 2, 410 lbs. x 2, 405 lbs. x 2

Used belt for the first time in this cycle. On the last set I felt a sharp pain in my piriformis, so I stopped squatting and skipped the sumo deadlifts. I'll be bench pressing tomorrow, so I also skipped close grip presses. Trying to rehab my ass because I have to deadlift later this week.

Leg extensions 4s x AMAP

Leg raise 4 sets

Adductor/abductor machines 3 sets each

Friday, February 12, 2016


11 February 2016

SlingShot bench press 360 lbs. x 3, 340 lbs. x 3, 335 lbs. 2s x 3

These went very well.

Seated cable row 4s x 8

Incline bench press 4s x 5

Seated DB curl 4s x 8

DB tricep extension 4s x 8-10

Cable fly 3s x 8 - been neglecting these.

Wednesday, February 10, 2016


9 February 2016

Block pull 445 lbs. x 2, 425 lbs. x 2, 415 lbs. x 2

Felt good, so I did an extra set at a slightly reduced weight.

Bent-over row 5x5

Leg curl 4s x 8

Leg raises 3 sets

Tuesday, February 9, 2016

Thick Bar Pullups

8 February 2016

Bench press 320 lbs. x 2, 310 lbs. x 2, 305 lbs. x 2

Paused bench press 280 lbs. x 3, 270 lbs. 2s x 3

Thick bar pullups 5x5 - one of the pulldown machines is broken, so the other one is in use 105% of the time. Just can't win. Pullups are still easy, even on a thick bar, so I guess my bodyweight isn't going up.

Standing BTN press 135x5, 145x5, 155x5, 165x5, 135x5 - these felt decent

Machine preacher curls 4s x AMAP

Monday, February 8, 2016

Exogenous Ketones

6 February 2016

Squat 395 lbs. x 4, 375 lbs. 2s x 4

All squats and pulls over the past 5 weeks were beltless and wrapless. In the next two weeks I will use the belt on squats and try to stay beltless on pulls. Wraps will not be used until the end of the next six-week cycle.

Close-grip bench press 5x5

Sumo deadlift 3s x 5

Leg extensions 4s x AMAP

Leg raise 3s x 15

Friday, February 5, 2016

Chest Presses

4 February 2016

SlingShot bench press 335 lbs. x 6, 315 lbs. 2s x 6

Seated cable row 4s x 8

Incline bench press 5x5

DB curl 4s x 8-10

DB tricep extension 4s x 10

Wednesday, February 3, 2016

Being Blocky

2 February 2016

Block pull 410 lbs. x 4, 390 lbs. 2s x 4

Nice and easy. The bent-over rows seem to be strengthening my lower back nicely.

Bent-over row 5x5

Leg curl 4s x 8

Leg raise 3s x AMAP

Monday, February 1, 2016

Bodyweight Certification Course

1 February 2016

Bench press 310 lbs. x 3, 315 lbs. x 3, 300 lbs. 2s x 3

Paused bench press 260 lbs. x 3

Standing BTN press 115x5, 135x5, 145x5, 155x5

Thick bar pullups 30 total reps

Did these because the pulldown machine was occupied for about an hour non stop. Totally felt like a disciple of Pavel the Pseudo-Soviet Swindler. Very functional, unlike the bench press. Also dropping 15 pounds of bodyweight makes pullups a breeze, even thick bar ones.

BTW I'ma pitch a script for a movie with the title "Disciple of Pavel the Pseudo-Soviet Swindler" to Quentin Tarantino for his next movie. Or maybe to HBO for an anthology series about fitness frauds. Should be good.

Barbell curl 30 total reps