30 May 2016
Pull 420 lbs. x 5, 400 lbs. 2s x 5
Looks like the slump is over, today all weights felt fast and explosive.
Bent-over row 5x5 - reduced weight on last 3 sets in order to maintain proper form.
Seated leg curl 4s x 8
Some weighted and unweighted ab work.
Tuesday, May 31, 2016
Sunday, May 29, 2016
Lurch
29 May 2016
Bench press 305 lbs. x 5, 295 lbs. x 5, 290 lbs. x 5
Paused bench press 280 lbs. x 5, 265 lbs. x 5
Shoulders hurt on all sets. Not sure what's going on.
Pulldowns 4s x 8
Standing BTN press 135 lbs. x 8, 140 lbs. 3s x 8
Machine preacher curls - 3 strip sets, high reps
Pushdowns 3s x 10-12
Bench press 305 lbs. x 5, 295 lbs. x 5, 290 lbs. x 5
Paused bench press 280 lbs. x 5, 265 lbs. x 5
Shoulders hurt on all sets. Not sure what's going on.
Pulldowns 4s x 8
Standing BTN press 135 lbs. x 8, 140 lbs. 3s x 8
Machine preacher curls - 3 strip sets, high reps
Pushdowns 3s x 10-12
Squeezing Out Squats
27 May 2016
Squat 390 lbs. x 5, 355 lbs. 2s x 5
High bar close stance squat 295 lbs. 2s x 8
Still slow and grindy. I have not felt strong and explosive all week. Hopefully this will change soon.
Hack squat 4s x 10-12
Reverse grip floor press - in the Smith machine 4-5 sets, playing around trying to figure out the right weight.
Leg extension 3s x 8-10
Squat 390 lbs. x 5, 355 lbs. 2s x 5
High bar close stance squat 295 lbs. 2s x 8
Still slow and grindy. I have not felt strong and explosive all week. Hopefully this will change soon.
Hack squat 4s x 10-12
Reverse grip floor press - in the Smith machine 4-5 sets, playing around trying to figure out the right weight.
Leg extension 3s x 8-10
Wednesday, May 25, 2016
Hangover
21 May 2016
Bench press 300 lbs. x 5, 275 lbs. 2s x 5
Paused bench press 275 lbs. x 5, 250 lbs. x 5
Pulldowns 4s x 8
Standing BTN press 135 lbs. x 8, 145 lbs. 3s x 8
Cable flyes 2s x 8-10
Barbell curl + seated BB curl superset 4 sets
Don't really like this latter exercise.
Pushdowns 3s x AMAP
23 May 2016
Pull 405 lbs. x 5, x3, 365 lbs. 2s x 5
Weights are moving fast but not as fast as expected, I guess there's a bit of "hangover" from last week's intensity lifting.
Bent-over row 5x5
Seated leg curl 4s x 8
25 May 2016
Only had 30 minutes to lift today.
SlingShot bench press 335 lbs. x 5, 315 lbs. 2s x 5
Seated cable row 3s x 8
Bench press 300 lbs. x 5, 275 lbs. 2s x 5
Paused bench press 275 lbs. x 5, 250 lbs. x 5
Pulldowns 4s x 8
Standing BTN press 135 lbs. x 8, 145 lbs. 3s x 8
Cable flyes 2s x 8-10
Barbell curl + seated BB curl superset 4 sets
Don't really like this latter exercise.
Pushdowns 3s x AMAP
23 May 2016
Pull 405 lbs. x 5, x3, 365 lbs. 2s x 5
Weights are moving fast but not as fast as expected, I guess there's a bit of "hangover" from last week's intensity lifting.
Bent-over row 5x5
Seated leg curl 4s x 8
25 May 2016
Only had 30 minutes to lift today.
SlingShot bench press 335 lbs. x 5, 315 lbs. 2s x 5
Seated cable row 3s x 8
Friday, May 20, 2016
Cycle 3 Over
16 May 2016
Pull 460 lbs. x 2, 445 lbs. x 2, x 1
Bent-over row 5x5
Seated leg curl 4s x 8
18 May 2016
SlingShot bench press 385 lbs. x 2, 365 lbs. 2x2
Was only supposed to hit 380x2, but the weights felt nice and easy.
Seated cable row 4s x 8
Dips 3s x 10
DB curl superset: incline bench curl + seated curl + spider curl x 3
One-arm DB extension 3s x 10
Pushdowns 2s x AMAP
19 May 2016
Squat 455 lbs. x 3, 440 lbs. x 3, 435 lbs. x 3
High-bar close stance squat 315 lbs. 2s x 5
I usually take a day off between heavy bench presses and squats. This time I did them on consecutive days and definitely felt the difference.
Hack squat 4s x 10-12
Adductor machine 3s x 8
Leg extension 2s x AMAP
Pull 460 lbs. x 2, 445 lbs. x 2, x 1
Bent-over row 5x5
Seated leg curl 4s x 8
18 May 2016
SlingShot bench press 385 lbs. x 2, 365 lbs. 2x2
Was only supposed to hit 380x2, but the weights felt nice and easy.
Seated cable row 4s x 8
Dips 3s x 10
DB curl superset: incline bench curl + seated curl + spider curl x 3
One-arm DB extension 3s x 10
Pushdowns 2s x AMAP
19 May 2016
Squat 455 lbs. x 3, 440 lbs. x 3, 435 lbs. x 3
High-bar close stance squat 315 lbs. 2s x 5
I usually take a day off between heavy bench presses and squats. This time I did them on consecutive days and definitely felt the difference.
Hack squat 4s x 10-12
Adductor machine 3s x 8
Leg extension 2s x AMAP
Monday, May 16, 2016
Still Here
15 May 2016
Back from a week's vacation, and straight back to the gym:
Bench press 325 lbs. x 3, 310 lbs. 2s x 3
Paused bench press 295 lbs. x 2, 280 lbs. x 3, x 2
Pulldowns 5x5
Standing BTN press 5 reps with 115-135-145-155-165
EZ bar curl + concentration curl superset x 4
Dips 3s x 10
DB tricep extension, single-arm, 3s x AMAP
Back from a week's vacation, and straight back to the gym:
Bench press 325 lbs. x 3, 310 lbs. 2s x 3
Paused bench press 295 lbs. x 2, 280 lbs. x 3, x 2
Pulldowns 5x5
Standing BTN press 5 reps with 115-135-145-155-165
EZ bar curl + concentration curl superset x 4
Dips 3s x 10
DB tricep extension, single-arm, 3s x AMAP
Friday, May 6, 2016
Good Week
5 May 2016
Squats 470 lbs. x 2, 445 lbs. x 2, 425 lbs. 2s x 2
Used belt and wraps on all working sets. Squats felt good, if I were into maxing out I'd probably give LOL5pleat a shot right about now. Getting back up there, (very) slowly but (not quite) steadily.
Leg press 2s x 20
That was it.
6 May 2016
SlingShot bench press 370 lbs. 2s x 3, 350 lbs. 2s x 3
Top set felt so easy I decided to repeat it. Now I'm kicking myself for not going with 375. Presses with 350 were really easy.
Seated cable row 4s x 8
Incline bench press 4s x 5
Dips 3s x 10
Cable fly 3s x 8-10
Superset incline bench curl + seated DB curl +concentration curl x 3
DB tricep extensions 3s x AMAP
Squats 470 lbs. x 2, 445 lbs. x 2, 425 lbs. 2s x 2
Used belt and wraps on all working sets. Squats felt good, if I were into maxing out I'd probably give LOL5pleat a shot right about now. Getting back up there, (very) slowly but (not quite) steadily.
Leg press 2s x 20
That was it.
6 May 2016
SlingShot bench press 370 lbs. 2s x 3, 350 lbs. 2s x 3
Top set felt so easy I decided to repeat it. Now I'm kicking myself for not going with 375. Presses with 350 were really easy.
Seated cable row 4s x 8
Incline bench press 4s x 5
Dips 3s x 10
Cable fly 3s x 8-10
Superset incline bench curl + seated DB curl +concentration curl x 3
DB tricep extensions 3s x AMAP
Tuesday, May 3, 2016
Pull and Press
2 May 2016
Pulls 445 lbs. x 3, 425 lbs. 2s x 3
Bent-over row 5x5
Leg curl 4s x 8-10
3 May 2016
Bench press 335 lbs. x 2, 315 lbs. 3s x 2
Should have gone with 340 for the main set and cut out one of the sets with 315.
Paused bench press 295 lbs. x 3, 275 lbs. x 3
Standing BTN press 125x5, 145x5, 155x5, 160x5, 165x5
Pulldowns 5x5
Dips 3s x 10
Preacher curl machine x 50 reps
Pulls 445 lbs. x 3, 425 lbs. 2s x 3
Bent-over row 5x5
Leg curl 4s x 8-10
3 May 2016
Bench press 335 lbs. x 2, 315 lbs. 3s x 2
Should have gone with 340 for the main set and cut out one of the sets with 315.
Paused bench press 295 lbs. x 3, 275 lbs. x 3
Standing BTN press 125x5, 145x5, 155x5, 160x5, 165x5
Pulldowns 5x5
Dips 3s x 10
Preacher curl machine x 50 reps
Monday, May 2, 2016
Bloat
29 April 2016
I've been eating a ton of salty food this week and today I noticed I was carrying a massive amount of bloat. Almost like a fat suit around my waist. As a result, squats were a breeze.
It's pretty sad to think about it though - add some temporary water weight and blubber, and instant strength gainz. No wonder so many powerlifters end up on the morbidly obese end of the weight spectrum.
Squat 430 lbs. x 4, 410 lbs. 2s x 4
Sumo deadlift 3s x 5
Leg extensions 3s x AMAP
I've been eating a ton of salty food this week and today I noticed I was carrying a massive amount of bloat. Almost like a fat suit around my waist. As a result, squats were a breeze.
It's pretty sad to think about it though - add some temporary water weight and blubber, and instant strength gainz. No wonder so many powerlifters end up on the morbidly obese end of the weight spectrum.
Squat 430 lbs. x 4, 410 lbs. 2s x 4
Sumo deadlift 3s x 5
Leg extensions 3s x AMAP
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