Back to Pulling

30 March 2016


I worked on my QL for a couple of days, and today was able to get some pulls in. Not just get them in, but actually hit the planned top set weight. So I'm very happy about that.

Pulls 455 lbs. x 2, 445 lbs. x 2, 435 lbs. x 2, 425 lbs. x 2, 405 lbs. x 2

All pulls were easy and explosive. I worked my way up very gradually so as to not aggravate my injury, and feel like I could have lifted more for my top set of 2 if I hadn't taken so many warmup sets. But overall I'm stoked I could deadlift at all.

In the interest of full disclosure, I used a belt on all sets from 425 up.

Smith machine bent over row 5x5

Leg curl 4s x 8

Leg raise 2s x AMAP

Quadratus Lumborum

28 March 2016


Bench press 320 lbs. x 3, 305 lbs. 2s x 3

Paused bench press 290 lbs. x 2, 280 lbs. x 2, 275 lbs. x 2

Halfway through my warmup set with 135, my right lower back cramped up badly. It was fine while I was pressing, more of a discomfort than a pain, but got progressively worse as the workout went on. I did some research when I came home and figured out it's a trigger point in my quadratus lumborum (Google that because there's no easy way to explain it). So bad news, I can barely bend over from the pain, but good news, I have located the trigger point and am currently working on releasing it. My squat and deadlift days might have to be moved to next week. I was still able to bench press without problem.

But yes, hurrah for new and exotic trigger point locations. A few months ago there was one in my traps (I think) that was holding me back on the bench press, also in a muscle group with a complicated name. That one I dealt with successfully, so I'm staying positive about this one too.

Pulldowns 5x5

Smith machine incline bench press 5x5

Preacher curl machine 4s x AMAP

Squat and Out

26 March 2016


Squat 445 lbs. x 2, 425 lbs. 3s x 2, 405 lbs. x 2

Used a belt for the sets with 445 and 425. Again, squats felt strong. So I decided not to do anything else and went home.

Will work up to a heavy triple next week. Weight to beat is 425x3 from last cycle, which I think is doable.

Better Gainz

24 March 2016


SlingShot bench press 365 lbs. x 3, 345 lbs. x 3, 350 lbs. x 2

Was probably good for 350x3, but decided not to use a spotter and quit the set early. On the 365x3 set, I did use a spotter but told him not to touch the bar.

Seated cable row 4s x 8 - used two separate handles instead of the V-handle as usual. Felt different.

Incline bench press 5x5

Cable fly 3s x 8

EZ bar curl 4s x 8

Tricep pushdowns 3s x 8-10

Spotter Check

21 March 2016


Bench press 330 lbs. x 2, 310 lbs. 2x2

Paused bench press 285 lbs. x 3, 265 lbs. x 3

On my heavy sets I usually get a spotter, but tell them not to touch the bar unless it starts coming back down. It works really well and I haven't had issues unracking the bar at all. This time (for some unknown reason) I asked for a hand-off, with almost disastrous consequences. The spotter kept pushing the bar toward my feet and I kept fighting him back for a good ten seconds or so. By the time I actually stabilized the bar to lower it and press, I was completely out of the groove and had let out all my air twice (to ask the guy to stop pushing on the bar). The second rep was a struggle.

Note to self: yes to spotters, no to help with unracking the bar.

Pulldowns 5x5

Concentration curl 4s x 8

Pushdowns 4 sets x AMAP


22 March 2016

Pull 440 lbs. x 3, 420 lbs. 2s x 3

Bent-over row 5x5

Seated two-DB press 4s x 5 - because I skipped OH pressing yesterday.

Leg curl 4s x 8

Ab exercises 3 sets

Weekend Squatting

19 March 2016


Squat 415 lbs. x 4, 420 lbs. x 4, 395 lbs. 2s x 4

Hope I don't jinx anything, but the lifts are progressing well. I struggled with the squat in my previous training cycle, now it seems to be back on track.

High-bar close stance squat 2s x 8

Abduction / adduction machine 3 sets x 8-10 each

Leg extension 3s x AMAP

Seven AM

16 March 2016


Pull 430 lbs. x 3, 410 lbs. 2s x 3

I think I was maybe supposed to do sets of 4. Oh well.

Bent-over row 5x5

Leg curl 4s x 8

Ab exercises x 4 sets


17 March 2016


Today I lifted at seven a.m. Fun.

SlingShot bench press 340 lbs. x 6, 320 lbs. x 4, 310 lbs. x 6

The 340 set almost killed me, so I had to back way off to get six reps on the lighter sets.

Incline bench press 4s x 5

Seated cable row 4s x 6

Pushdowns 3s x AMAP

Biceps Cramp

14 March 2016


An hour or so before the workout, I got the weirdest cramp in my lower biceps/forearm, more like a muscle spasm. My arm hurt for hours afterwards and later on I could barely straighten it out. Didn't feel very good while pressing, so the triple with 320 felt a lot heavier than it had any right to be.

Bench press 320 lbs. x 3, 305 lbs. 2s x 3

Paused bench press 275 lbs. x 4, 260 lbs. x 4

There's this groove with paused bench presses which, if I hit it correctly, the weight pops up like the bar's empty. Almost feels easier than my usual touch-n-go. If I miss it, however, even lights weights start to wobble and drift precariously over my face. Guess which happens more often.

Pulldowns 5x5

Standing BTN press 155x5, 165x5, 165x5

DB curl 4 sets x AMAP

Pushdowns 3s x AMAP

Volume Block 2 Done

10 March 2016


SlingShot bench press 345 lbs. x 4, 320 lbs. 4sx4

Went a bit crazy with the pressing.

Incline bench press 4s x 8

One-arm machine preacher curl 4s x AMAP


12 March 2016


Squat 405 lbs. 2s x 4, 415 lbs. x 4, 365 lbs. x 4

Squats felt super easy today. I probably should have skipped the second set with 405, then tried 420x4.

Leg extensions 4s x AMAP

Weights felt super light this week (except for bench pressing on Monday - 310x4 felt like 320x4). I'm hoping the momentum continues into the next 3 weeks (intensity block).

Press, Then Pull

7 March 2016


Bench press 310 lbs. x 4, 280 lbs. 2s x 4

Paused bench press 275 lbs. x 4, 250 lbs. 2s x 4

Pullups 5x5

Standing BTN press 135 lbs. 4s x 8


8 March 2016

Block pull 420 lbs. x 4, 395 lbs. x 4, 380 lbs. x 4

Could have done 425 easily IMO.

Bent-over row 5x5

Leg raises 3s x 15

Leg curl 2s x 8-10

Will do more hamstring and back work as a mini workout tomorrow.

More Where That Came From

4 March 2016


SlingShot bench press 335 lbs. x 5, 320 lbs. 2s x 5

335 went up easily, should have gone for 340.

Chest-supported row 4s x 8

BTN press 115x8, 135x8, 135x8, 140x8

Seated DB curl 4s x 8

DB tricep extensions 3s x 10-12

Pushdowns 3s x AMAP

One-arm preacher curl machine  3s x AMAP
 

5 March 2016


Squat 385 lbs. x 5, 365 lbs. 3s x 5

Squats also felt effortless.

Close-grip floor press 5x5

Hack squat 3s x 10

Leg extension 3s x AMAP

Abductor machine 3s x AMAP

Leap Day

Taking it a bit easy this week, as I will add two small-stuff workouts on my off days (back, legs and arms). I usually do cardio on these days, but a coworker wants to get back into working out, so I will take him through a couple of sessions over the next few weeks. Should be fun.


27 February 2016


Squat 380 lbs. x 5, 340 lbs. 2s x 5

Close-grip floor press 5x5 - a bit of variety

Sumo deadlift 3s x 5

Hack squat 3s x 10

Leg extension 3s x AMAP


29 February 2016

Bench press 295 lbs. x 5, 300 lbs. x 5, 285 lbs. x 5

Paused bench press 270 lbs. x 5, 255 lbs. x 4 - ran out of gas again

Pulldowns 4s x 8

Standing BTN press 135 lbs. 3s x 8

Preacher curl machine 3 sets x AMA


1 March 2016

Pull 415 lbs. x 5, 395 lbs. x 5, 375 lbs. x 5

Leg raise 3s x AMAP