Deadlift 440x4 and 450x4
Bench press 340x4, SlingShot 335x8
Squat 465x3, paused 370x3
Back was hurting pretty badly after the most recent deadlift workout, and my left foot was going numb too. Thankfully my back is fine, but I did find massive trigger points in my piriformis and IT band. I've been using a foam roller and everything feels much better now. Added some stretching/yoga poses into my morning warmup routine too.
Other than that I think I could have pulled about 5 pounds more and should have gone with 345 on the bench press, but I was trying to hit more back-off sets (which I did, 2x4 with 320).
I'm currently reading Now and On Earth by Jim Thompson, which Coach sort of reviewed a while ago. It's okay, but nothing like the other books I've read by the same author. Thompson was infinitely better at noir-type stuff and I don't quite know what to call this book. I guess in the 1940s this sort of writing passed for "edgy", from a modern perspective it just seems unnecessarily disjointed.
Tuesday, December 26, 2017
Friday, December 15, 2017
Volumization
Lifts in the past week (volume focused):
Deadlift 425x5 (no belt)
Bench press 335x4, SlingShot 345x5
Squat 445x5, paused 365x4
Press behind neck standing 155 x 2 sets x 5, seated 195x3, 175x5
Looking back, 2017 has been one of my best years strength-wise. Training has been haphazard and I wasn't able to follow a regular program, but I retained a decent amount of strength and posted some good numbers in the 3-5RM range. With some more consistency I'm pretty sure I could have equaled my best ever bench press and deadlift poundage and done a five plate squat.
Still doing a lot of constant-tension bicep work (mostly machines and cables) and tricep exercises with bands (e.g. band+cable pushdowns). It's a little easier on the joints (elbows are giving me trouble again) and produces a really great pump.
Friday, December 8, 2017
In Brief
Some highlights from the past week or so:
Deadlift 465x3
Bench press 330x4, with SlingShot 370x3 (not in same workout)
Squat 440x5, 370x3 paused
My December travel got canceled, so I will now have enough time to run a full 6-week power training cycle before the next trip. I don't feel like I lost too much strength this year, and I was pretty happy with the results I got from the cycle I ran this summer, so I'm pretty excited about this.
Bodyweight is consistently around 220, in spite of very sporadic training. I would prefer to stabilize it at 215, but all my pants still fit fine and I'm not overly concerned about it.
Deadlift 465x3
Bench press 330x4, with SlingShot 370x3 (not in same workout)
Squat 440x5, 370x3 paused
My December travel got canceled, so I will now have enough time to run a full 6-week power training cycle before the next trip. I don't feel like I lost too much strength this year, and I was pretty happy with the results I got from the cycle I ran this summer, so I'm pretty excited about this.
Bodyweight is consistently around 220, in spite of very sporadic training. I would prefer to stabilize it at 215, but all my pants still fit fine and I'm not overly concerned about it.
Friday, December 1, 2017
Pointless Logging
27 November 2017
SlingShot bench press 335x5, 345x5, 355x2, 370x3, 335x3
T-bar rows 4s x 8
Barbell curl 4s x 8
Barbell extension 2s x 10, reverse grip 1s x 10
I don't get reverse grip benching, or how people move huge weights that way. I used very light weights for the extensions and still almost died unracking the bar.
Standing BTN press 135x5, 145x5, 155x5, 165x5, 175x5
This is the second OHP workout in a row that I've worked up to 175 on my heaviest set, which makes me happy.
Preacher DB curl 4s x 6
Overhead cable extensions 4s x 10-12
29 November 2017
Paused squat 320x5, 350x3, 370x3, 380x2
Squat 405x5, 425x5, 445x3, 465x3
Stiff-legged DL 3s x 5
Hack squat 3s x 12
1 December 2017
Bench press 300x5, 310x5, 320x5, 340x3, 355x2, 275x5
Pulldowns 10-8-7-7
Hammer curl 4s x 8
Preacher curl machine 3s x 12
Overhead tricep extensions 4s x 12
SlingShot bench press 335x5, 345x5, 355x2, 370x3, 335x3
T-bar rows 4s x 8
Barbell curl 4s x 8
Barbell extension 2s x 10, reverse grip 1s x 10
I don't get reverse grip benching, or how people move huge weights that way. I used very light weights for the extensions and still almost died unracking the bar.
Standing BTN press 135x5, 145x5, 155x5, 165x5, 175x5
This is the second OHP workout in a row that I've worked up to 175 on my heaviest set, which makes me happy.
Preacher DB curl 4s x 6
Overhead cable extensions 4s x 10-12
29 November 2017
Paused squat 320x5, 350x3, 370x3, 380x2
Squat 405x5, 425x5, 445x3, 465x3
Stiff-legged DL 3s x 5
Hack squat 3s x 12
1 December 2017
Bench press 300x5, 310x5, 320x5, 340x3, 355x2, 275x5
Pulldowns 10-8-7-7
Hammer curl 4s x 8
Preacher curl machine 3s x 12
Overhead tricep extensions 4s x 12
Sunday, November 26, 2017
Turkey Trot
18 November 2017
Bench press 275x5, 300x5, 310x4, 320x5, 330x4, 345x3, 350x2, 280x5
Pulldowns 10-8-7-5
Seated cable row 3s x 8
Barbell curl 1s x 10, 3s x 8
Barbell extension 4s x 6-8
One-arm DB press 60 lbs. 3s x 8
Incline bench DB curl 3s x 8
Incline bench EZ bar extension 3s x 8
19 November 2017
Deadlift 405x5, 415x4, 435x3, 445x2, 455x2
Squat 3s x 5
Leg press close stance x15, x12, wide stance 2s x 12
21 November 2017
SlingShot bench press 325x5, 335x4, 355x3, 365x3, 315x3
T-bar rows 4s x 8
Barbell extension 2s x 10, 1s x 8
Standing BTN press 135x5, 145x5, 155x5, 165x5, 175x5, push press 185x3
Barbell curl 1s x 10, 3s x 8
Preacher DB curl 3s x 6-8
Incline bench EZ bar extension 3s x 8-10
Overhead cable extension 2s x 15
22 November 2017
Paused squat up to 355x3
Squat 405x5, 425x5, 445x3, 455x3, 365x5
Stiff-legged deadlift 3s x 5
Leg press, close stance 3s x 12-15
24 November 2017
Bench press 305x5, 325x5, 340x3, 350x3, 315x5
Pulldowns 10-8-6-5
Barbell extension 2s x 8
Barbell curl 1s x 10, 3s x 8
One-arm DB press 65 lbs. 2s x 8
26 November 2017
Deadlift 405x5, 415x5, 440x3, 460x3, 415x1
Bent-over row 3s x 5
Squat 3s x 5
Leg press close stance x 20, x 15, wide stance x 10, x 15
Bench press 275x5, 300x5, 310x4, 320x5, 330x4, 345x3, 350x2, 280x5
Pulldowns 10-8-7-5
Seated cable row 3s x 8
Barbell curl 1s x 10, 3s x 8
Barbell extension 4s x 6-8
One-arm DB press 60 lbs. 3s x 8
Incline bench DB curl 3s x 8
Incline bench EZ bar extension 3s x 8
19 November 2017
Deadlift 405x5, 415x4, 435x3, 445x2, 455x2
Squat 3s x 5
Leg press close stance x15, x12, wide stance 2s x 12
21 November 2017
SlingShot bench press 325x5, 335x4, 355x3, 365x3, 315x3
T-bar rows 4s x 8
Barbell extension 2s x 10, 1s x 8
Standing BTN press 135x5, 145x5, 155x5, 165x5, 175x5, push press 185x3
Barbell curl 1s x 10, 3s x 8
Preacher DB curl 3s x 6-8
Incline bench EZ bar extension 3s x 8-10
Overhead cable extension 2s x 15
22 November 2017
Paused squat up to 355x3
Squat 405x5, 425x5, 445x3, 455x3, 365x5
Stiff-legged deadlift 3s x 5
Leg press, close stance 3s x 12-15
24 November 2017
Bench press 305x5, 325x5, 340x3, 350x3, 315x5
Pulldowns 10-8-6-5
Barbell extension 2s x 8
Barbell curl 1s x 10, 3s x 8
One-arm DB press 65 lbs. 2s x 8
26 November 2017
Deadlift 405x5, 415x5, 440x3, 460x3, 415x1
Bent-over row 3s x 5
Squat 3s x 5
Leg press close stance x 20, x 15, wide stance x 10, x 15
Friday, November 3, 2017
Westside Experiment
30 October 2017
Deadlift 405x5, 415x4, 440x3, 465x3, 440x3
Third day lifting in a row, and I managed to hit my weight goals, but was definitely starting to feel creaky (piriformis pain, twitches around my left knee). Very happy about hitting three successful workouts in a row, though. Left knee has been bothering me since I went on a scrambling hike in September. I've been working on it with a foam roller, but I'm pretty inconsistent with that thing.
Bent-over row 2s x 5
Squat, light 3s x 5
Paused shrug x 20, x 15
1 November 2017
SlighShot bench press 335x5, 345x4, 365x3, 345x3, 325x3
Weak again on the geared bench press, but at least I picked the right weight for the top set and made all three reps. As long as I keep hitting my raw bench press goals, I don't really care how much I can lift with the SlingShot, so this is fine.
T-bar rows 2s x 10
Chest-supported rows 2s x 8
Standing BTN press 135x5, 155x5, 165x5, 165x5, 145x5
Push press 155x3, 185x3, 210x3
Haven't tried a push press in years. 210x3 felt a lot harder than I remember.
Barbell curl 2s x 10, 2s x 8
Preacher curl + spider curl superset x 3 sets
Pushdowns (regular + reverse grip) x 3 sets
3 November 2017
Paused squat 325x5, 345x5, 375x3, 390x3
Squat 405x5, 425x5, 445x3, 470x3, 445x2
Squats didn't feel very strong today and I had doubts about making the top set. But I went for it and it was good.
Reverse band bench press 265x5, 285x5, 300x5
Tried this for a change and some added press volume. Not really sure how I feel about it. 300x5 with reverse bands felt pretty much like 300x5 without reverse bands. Conclusion: I probably set the bands up wrong.
Deadlift 405x5, 415x4, 440x3, 465x3, 440x3
Third day lifting in a row, and I managed to hit my weight goals, but was definitely starting to feel creaky (piriformis pain, twitches around my left knee). Very happy about hitting three successful workouts in a row, though. Left knee has been bothering me since I went on a scrambling hike in September. I've been working on it with a foam roller, but I'm pretty inconsistent with that thing.
Bent-over row 2s x 5
Squat, light 3s x 5
Paused shrug x 20, x 15
1 November 2017
SlighShot bench press 335x5, 345x4, 365x3, 345x3, 325x3
Weak again on the geared bench press, but at least I picked the right weight for the top set and made all three reps. As long as I keep hitting my raw bench press goals, I don't really care how much I can lift with the SlingShot, so this is fine.
T-bar rows 2s x 10
Chest-supported rows 2s x 8
Standing BTN press 135x5, 155x5, 165x5, 165x5, 145x5
Push press 155x3, 185x3, 210x3
Haven't tried a push press in years. 210x3 felt a lot harder than I remember.
Barbell curl 2s x 10, 2s x 8
Preacher curl + spider curl superset x 3 sets
Pushdowns (regular + reverse grip) x 3 sets
3 November 2017
Paused squat 325x5, 345x5, 375x3, 390x3
Squat 405x5, 425x5, 445x3, 470x3, 445x2
Squats didn't feel very strong today and I had doubts about making the top set. But I went for it and it was good.
Reverse band bench press 265x5, 285x5, 300x5
Tried this for a change and some added press volume. Not really sure how I feel about it. 300x5 with reverse bands felt pretty much like 300x5 without reverse bands. Conclusion: I probably set the bands up wrong.
Sunday, October 29, 2017
Powering Along
23 October 2017
Deadlift 405x5, 420x2, 435x3, 460x3, 415x3
Bent-over row 2s x 5
Upright row to sternum 3s x 5
Dips 5s x 10 because I forgot to do them yesterday
Squat 3s x 5
25 October 2017
SlingShot bench press 340x4, 350x3, 375x1, 345x3, 315x3
I was still tired from the raw bench pressing on Sunday and didn't have huge expectations. But I'm pissed off about the single with 375. 350x3, felt nice and easy, and I expected to get at least 2 reps with 375, if not all three. It wasn't even a legit single, as the bar got stuck halfway up and the spotter had to help me finish the lift. I probably should not have done the extra shoulder work on Monday either.
T-bar rows 3s x 8
Hammer curls 4s x 8
Band pullaparts 4 or 5 sets
Standing BTN press 135x5, 145x5, 155x5, 160x5, 160x5
Seated DB curls 4s x 8
Dips 4s x 10
Preacher curl machine x 20, x 15
28 October 2017
Paused squat 320x5, 340x4, 360x3, 380x3
Squat 405x5, 425x5, 465x3, 440x3, 335x5
Stiff-legged deadlift 3s x 5
Hack squat 4s x 12
Leg extensions x 20
29 October 2017
Bench press 300x5, 315x3, 330x3, 350x3, 330x3
Pulldowns 10-8-5
Barbell curl 1s x 10, 3s x 8
Barbell extension 2s x 8
One-arm DB press 3s x 6
Deadlift 405x5, 420x2, 435x3, 460x3, 415x3
Bent-over row 2s x 5
Upright row to sternum 3s x 5
Dips 5s x 10 because I forgot to do them yesterday
Squat 3s x 5
25 October 2017
SlingShot bench press 340x4, 350x3, 375x1, 345x3, 315x3
I was still tired from the raw bench pressing on Sunday and didn't have huge expectations. But I'm pissed off about the single with 375. 350x3, felt nice and easy, and I expected to get at least 2 reps with 375, if not all three. It wasn't even a legit single, as the bar got stuck halfway up and the spotter had to help me finish the lift. I probably should not have done the extra shoulder work on Monday either.
T-bar rows 3s x 8
Hammer curls 4s x 8
Band pullaparts 4 or 5 sets
Standing BTN press 135x5, 145x5, 155x5, 160x5, 160x5
Seated DB curls 4s x 8
Dips 4s x 10
Preacher curl machine x 20, x 15
28 October 2017
Paused squat 320x5, 340x4, 360x3, 380x3
Squat 405x5, 425x5, 465x3, 440x3, 335x5
Stiff-legged deadlift 3s x 5
Hack squat 4s x 12
Leg extensions x 20
29 October 2017
Bench press 300x5, 315x3, 330x3, 350x3, 330x3
Pulldowns 10-8-5
Barbell curl 1s x 10, 3s x 8
Barbell extension 2s x 8
One-arm DB press 3s x 6
Monday, October 23, 2017
Bench Breakthrough
16 October 2017
Deadlift 405x5, 415x5, 435x3, 455x3, 435x3
Pulling seems to be right where it left off, after a month of no pulling. The deadlift is the most senseless exercise of all.
Bentover row 2s x 5
Squat, light 3s x 5
Seated leg curl x 20
18 October 2017
SlingShot bench press 335x5, 345x4, 370x3, 345x3
Remedial (non-SlingShot) bench press, paused, 275x5, 265x5
T-bar rows 4s x 8, 1s x 6
Hammer curls 4s x 8
Standing BTN press 135x5, 155x5, 165x5, 175x3, 135x3
Barbell curl 1s x 10, 3s x 8
Seated french press 3s x 10
Incline bench DB curls 3s x 8-10
20 October 2017
Paused squat 315x5, 335x5, 355x3
Squat 405x5, 425x5, 450x3, 405x5
Squat is still pretty strong. No wraps so far - used belt only.
Hack squat 4s x 12
Leg extension x 20
22 October 2017
Bench press 300x5, 320x3, 335x3, 340x3, 350x3, 300x3
Back to where I was in early September. Big surprise, considering how I was struggling with 335x2 in my last workout. I realized I was over-tucking my elbows when pressing raw (i.e. without a SlingShot) and that was making my bench press suck. So a matter of lost groove, not muscular weakness (if anything, my arms/shoulders look bigger after the lifting layoff).
Pulldowns 10-8-6-5
One-DB press 70 lbs. 3s x 6
Barbell curl 2s x 10, 3s x 8
Pushdowns 3s x 15
Incline bench DB curls 3s x 10
Deadlift 405x5, 415x5, 435x3, 455x3, 435x3
Pulling seems to be right where it left off, after a month of no pulling. The deadlift is the most senseless exercise of all.
Bentover row 2s x 5
Squat, light 3s x 5
Seated leg curl x 20
18 October 2017
SlingShot bench press 335x5, 345x4, 370x3, 345x3
Remedial (non-SlingShot) bench press, paused, 275x5, 265x5
T-bar rows 4s x 8, 1s x 6
Hammer curls 4s x 8
Standing BTN press 135x5, 155x5, 165x5, 175x3, 135x3
Barbell curl 1s x 10, 3s x 8
Seated french press 3s x 10
Incline bench DB curls 3s x 8-10
20 October 2017
Paused squat 315x5, 335x5, 355x3
Squat 405x5, 425x5, 450x3, 405x5
Squat is still pretty strong. No wraps so far - used belt only.
Hack squat 4s x 12
Leg extension x 20
22 October 2017
Bench press 300x5, 320x3, 335x3, 340x3, 350x3, 300x3
Back to where I was in early September. Big surprise, considering how I was struggling with 335x2 in my last workout. I realized I was over-tucking my elbows when pressing raw (i.e. without a SlingShot) and that was making my bench press suck. So a matter of lost groove, not muscular weakness (if anything, my arms/shoulders look bigger after the lifting layoff).
Pulldowns 10-8-6-5
One-DB press 70 lbs. 3s x 6
Barbell curl 2s x 10, 3s x 8
Pushdowns 3s x 15
Incline bench DB curls 3s x 10
Sunday, October 15, 2017
Working Back Up
11 October 2017
SlingShot bench press 335x5, 345x4, 355x3, 365x3, 335x3, 315x5
Pressing felt nice and solid today. I did 365x3 and could have comfortably done 375x3, which is more or less where I was before I took a month off lifting (385x3 was my best in the previous cycle, I think). Very happy with this.
T-bar row 3s x 10, 2s x 8 - did a lot of sets and reps, pretty heavy too
Standing BTN press 135x5, 155x5, 165x5, 135x5
Barbell curl 1s x 10, 3s x 8
Incline bench tricep pullover (EZ bar) 4s x 8-10
Incline bench curl 3s x 10
Preacher curl 4s x 6-8
13 October 2017
Squat 335x5, 355x5, 385x5, 405x5, 425x5, 445x3, 405x3
Stiff-legged deadlift 2s x 5, 1s x 3
Hack squat 3s x 10-12
Leg extension 1s x 20
15 October 2017
Bench press 300x5, 315x2, 335x1, 335x1, 315x4, 265x8, 265x6
Squat, light 3s x 5
Pulldowns 10-8-6-5
Barbell curl 1s x 10, 4s x 8
Close-grip bench press 3s x 8
One-arm DB press 60x8, 65 x 2s x 8
Dips 3s x 10
Concentration curl 3s x 8
SlingShot bench press 335x5, 345x4, 355x3, 365x3, 335x3, 315x5
Pressing felt nice and solid today. I did 365x3 and could have comfortably done 375x3, which is more or less where I was before I took a month off lifting (385x3 was my best in the previous cycle, I think). Very happy with this.
T-bar row 3s x 10, 2s x 8 - did a lot of sets and reps, pretty heavy too
Standing BTN press 135x5, 155x5, 165x5, 135x5
Barbell curl 1s x 10, 3s x 8
Incline bench tricep pullover (EZ bar) 4s x 8-10
Incline bench curl 3s x 10
Preacher curl 4s x 6-8
13 October 2017
Squat 335x5, 355x5, 385x5, 405x5, 425x5, 445x3, 405x3
Stiff-legged deadlift 2s x 5, 1s x 3
Hack squat 3s x 10-12
Leg extension 1s x 20
15 October 2017
Bench press 300x5, 315x2, 335x1, 335x1, 315x4, 265x8, 265x6
Squat, light 3s x 5
Pulldowns 10-8-6-5
Barbell curl 1s x 10, 4s x 8
Close-grip bench press 3s x 8
One-arm DB press 60x8, 65 x 2s x 8
Dips 3s x 10
Concentration curl 3s x 8
Monday, October 9, 2017
Checking In After a Month
8 October 2017
Bench press 300 2s x 4, 320x3, 330x2, 255x8
Close stance squat 275-315 x 4-5 sets, 335x3.
Pulldowns 10-10-8-5
Did these three exercises in a circuit. Bench press and pulldowns felt OK. I was weak on the bench but am expecting to regain strength fast. On the pulldowns I was stronger than before the layoff - another testament to the benefits of cable pulling.
Squats felt terrible, as expected, and my legs were sore as hell afterward. I'll squat again (light) tomorrow after deadlifts, and heavy on Thursday or Friday. Should be fun.
One-arm DB press 60 lbs. x 7, x 4
This is my new go-to exercise for shoulders. Will do DB presses on my raw bench press day and my usual BTN presses on SlingShot bench day.
Barbell curl 1s x 10, 3s x 8
Barbell extensions 3s x 8
Pushdowns 3s x 10
DB curls 2s x 8
9 October 2017
Deadlift 385x5, 405x3, 415x3, 425x3, 435x3, 365x3
This was very tough due to abovementioned leg soreness. But otherwise it felt fine - had I been less sore, I probably could have done 445 or 455x3. Which is more or less where I was before the layoff.
Bent-over row 2s x 5 - no strength lost here
Squat, light 3s x 5
Leg curl x 20, x 10
Adductor/abductor machine x 20 each
Bench press 300 2s x 4, 320x3, 330x2, 255x8
Close stance squat 275-315 x 4-5 sets, 335x3.
Pulldowns 10-10-8-5
Did these three exercises in a circuit. Bench press and pulldowns felt OK. I was weak on the bench but am expecting to regain strength fast. On the pulldowns I was stronger than before the layoff - another testament to the benefits of cable pulling.
Squats felt terrible, as expected, and my legs were sore as hell afterward. I'll squat again (light) tomorrow after deadlifts, and heavy on Thursday or Friday. Should be fun.
One-arm DB press 60 lbs. x 7, x 4
This is my new go-to exercise for shoulders. Will do DB presses on my raw bench press day and my usual BTN presses on SlingShot bench day.
Barbell curl 1s x 10, 3s x 8
Barbell extensions 3s x 8
Pushdowns 3s x 10
DB curls 2s x 8
9 October 2017
Deadlift 385x5, 405x3, 415x3, 425x3, 435x3, 365x3
This was very tough due to abovementioned leg soreness. But otherwise it felt fine - had I been less sore, I probably could have done 445 or 455x3. Which is more or less where I was before the layoff.
Bent-over row 2s x 5 - no strength lost here
Squat, light 3s x 5
Leg curl x 20, x 10
Adductor/abductor machine x 20 each
Friday, September 8, 2017
The Nightmare Before Bench Day
6 September 2017
Last night I dreamed that all the benches at my gym were gone. Or rather it looked like they were still there, but when I tried to use them I saw they'd been replaced with flimsy IKEA-looking furniture. Woke up at 3AM and couldn't go back to sleep for an hour. Fortunately the benches were all still there when I went to the gym.
I don't know what this is supposed to signify. Probably a subconscious fear of lack of gyms while I'm traveling and consequent loss of gainz.
SlingShot bench press 370x3, 355 2s x 3, 335x3
T-bar row 10-10-8-6-6
Standing front press 145x5, 165x5
Barbell curl 4s x 6
Close-grip bench press 2s x 8
8 September 2017
A rather eclectic combo of exercises today.
Dumbbell incline bench press 2s x 6, 2s x 8
Squat 415x3, 440x2, 435x2
Paused squat 345x3, 375x3
Deadlift 405x2, 435x2, 455x2
Hack squat 4s x 10
Leg curl, seated 4s x 8
Last night I dreamed that all the benches at my gym were gone. Or rather it looked like they were still there, but when I tried to use them I saw they'd been replaced with flimsy IKEA-looking furniture. Woke up at 3AM and couldn't go back to sleep for an hour. Fortunately the benches were all still there when I went to the gym.
I don't know what this is supposed to signify. Probably a subconscious fear of lack of gyms while I'm traveling and consequent loss of gainz.
SlingShot bench press 370x3, 355 2s x 3, 335x3
T-bar row 10-10-8-6-6
Standing front press 145x5, 165x5
Barbell curl 4s x 6
Close-grip bench press 2s x 8
8 September 2017
A rather eclectic combo of exercises today.
Dumbbell incline bench press 2s x 6, 2s x 8
Squat 415x3, 440x2, 435x2
Paused squat 345x3, 375x3
Deadlift 405x2, 435x2, 455x2
Hack squat 4s x 10
Leg curl, seated 4s x 8
Tuesday, September 5, 2017
Belt Revelations
28 August 2017
Deadlift 445x3, 450x3, 435x3, 425x3, 405x3
Sumo DL 2s x 4
Bent-over row 2s x 5
Squat 3s x 5
30 August 2017
SlingShot bench press 340x7, 325x7, 325x5
T-bar rows 12-10-8-6-5
Close-grip bench press 2s x 8
Barbell curl 1s x 8, 3s x 6
Standing front press 145x5, 165x5 - felt very easy
Incline bench press 2s x 5 - did not feel easy
Preacher BB curl 3s x 8
Overhead extensions 3s x 12
1 September 2017
I was pretty sick today so didn't lift. Symptoms came out of nowhere - tiredness, muscle and joint aches and chills - and departed just as quickly. I was feeling 100% by next morning.
3 September 2017
Bench press 340 2s x 4, 320 2s x 4
Paused bench press 280x2, 290x2, 300x2
Pulldowns 10-8-6-5
Close-grip bench press 3s x 8
Barbell curl 4s x 10
Preacher curl machine 3s x 8
Pushdowns 3s x 12
4 September 2017
Squat 405x3 425x3, 445x3, 475x3, 445x3
My gym got one of those newfangled powerlifting belts all the cool kids use these days. I tried it out (used it for the 405 set and the second 445 set) and holy crap does it make a difference. It's like bracing your midsection against a wall. I finally understand why some claim that using a belt weakens your core. Nice enough, but I think I'll stick to my cheap made in Pakistan belt.
Paused squat 315x5, 340x4, 370x4
Deadlift 415x4, 435x4
Bent-over row 2s x 5
Deadlift 445x3, 450x3, 435x3, 425x3, 405x3
Sumo DL 2s x 4
Bent-over row 2s x 5
Squat 3s x 5
30 August 2017
SlingShot bench press 340x7, 325x7, 325x5
T-bar rows 12-10-8-6-5
Close-grip bench press 2s x 8
Barbell curl 1s x 8, 3s x 6
Standing front press 145x5, 165x5 - felt very easy
Incline bench press 2s x 5 - did not feel easy
Preacher BB curl 3s x 8
Overhead extensions 3s x 12
1 September 2017
I was pretty sick today so didn't lift. Symptoms came out of nowhere - tiredness, muscle and joint aches and chills - and departed just as quickly. I was feeling 100% by next morning.
3 September 2017
Bench press 340 2s x 4, 320 2s x 4
Paused bench press 280x2, 290x2, 300x2
Pulldowns 10-8-6-5
Close-grip bench press 3s x 8
Barbell curl 4s x 10
Preacher curl machine 3s x 8
Pushdowns 3s x 12
4 September 2017
Squat 405x3 425x3, 445x3, 475x3, 445x3
My gym got one of those newfangled powerlifting belts all the cool kids use these days. I tried it out (used it for the 405 set and the second 445 set) and holy crap does it make a difference. It's like bracing your midsection against a wall. I finally understand why some claim that using a belt weakens your core. Nice enough, but I think I'll stick to my cheap made in Pakistan belt.
Paused squat 315x5, 340x4, 370x4
Deadlift 415x4, 435x4
Bent-over row 2s x 5
Monday, August 28, 2017
In Search of Lost Gainz
23 August 2017
SlingShot bench press 365x4, 340 2s x 4, 320x4
Top set was pretty rough. Still, about what I'd expect after some heavy raw pressing last Sunday, and in keeping with my SlingShot experience so far, i.e. 25-35 extra lbs. on low-rep sets (1-3 reps) and 15-25 on higher-rep ones. Some people have reported boosts of over 40 lbs., but I've yet to see those materialize.
T-bar rows 12-10-8-6
Barbell extensions 2s x 6-8
Standing front press 155x7, 135x7
Need to bring a belt for these, I've forgotten how much they strain the lower back.
Barbell curl 4s x 8
Incline bench press x5, x3, x4 - ran out of steam here.
Cable curls 4s x 10-12
Overhead cable extensions 4s x 10-12
25 August 2017
Squat 465x3 (wraps), 445 2s x 3, 425 2s x 3
Paused squat 335x4, 355x4, 375x4
Stiff-legged DL 3s x 5
Hack squat 4s x 10
27 August 2017
Bench press 350 2s x 3, 330 2s x 3
Paused BP 300x2, 275x4
Pulldowns 10-10-8-6-5
Barbell extensions 2s x 6
Standing BTN press 135x5, 155x5, 175x5, 135x5
Top set felt pretty heavy.
Barbell curl 4s x 8-10
Preacher DB curl 3s x 6
I'm making solid progress on the bench press, and the other lifts are also increasing nicely. Been training consistently this summer and realizing good gainz. Unfortunately this will all end in early September when I'm scheduled for work travel and another 3-week layoff. Still pretty happy with the results.
SlingShot bench press 365x4, 340 2s x 4, 320x4
Top set was pretty rough. Still, about what I'd expect after some heavy raw pressing last Sunday, and in keeping with my SlingShot experience so far, i.e. 25-35 extra lbs. on low-rep sets (1-3 reps) and 15-25 on higher-rep ones. Some people have reported boosts of over 40 lbs., but I've yet to see those materialize.
T-bar rows 12-10-8-6
Barbell extensions 2s x 6-8
Standing front press 155x7, 135x7
Need to bring a belt for these, I've forgotten how much they strain the lower back.
Barbell curl 4s x 8
Incline bench press x5, x3, x4 - ran out of steam here.
Cable curls 4s x 10-12
Overhead cable extensions 4s x 10-12
25 August 2017
Squat 465x3 (wraps), 445 2s x 3, 425 2s x 3
Paused squat 335x4, 355x4, 375x4
Stiff-legged DL 3s x 5
Hack squat 4s x 10
27 August 2017
Bench press 350 2s x 3, 330 2s x 3
Paused BP 300x2, 275x4
Pulldowns 10-10-8-6-5
Barbell extensions 2s x 6
Standing BTN press 135x5, 155x5, 175x5, 135x5
Top set felt pretty heavy.
Barbell curl 4s x 8-10
Preacher DB curl 3s x 6
I'm making solid progress on the bench press, and the other lifts are also increasing nicely. Been training consistently this summer and realizing good gainz. Unfortunately this will all end in early September when I'm scheduled for work travel and another 3-week layoff. Still pretty happy with the results.
Monday, August 21, 2017
Bookends
14 August 2017
Deadlift 440 2s x 3, 420 2s x 3
Sumo deadlift 2s x 5
Bent-over row 2s x 5
Squat, light 3s x 5
One-arm DB row x 25 reps per arm
16 August 2017
SlingShot bench press 325x8, 315 2s x 8
T-bar row 12-10-8-6
Barbell extension 2s x 6-8
Incline bench press 3s x 5 - all with increased weight
Superset cheat curl + concentration curl x 4
Pushdowns 3s x 12
18 August 2017
Squat 445x5, 425 2s x 5, 405x5
Wraps and belt on the 445 set. Only belt on other three.
Paused squat 345x3, 375x3, 395x3
Stiff-legged deadlift 3s x 5
Hack squat 4s x 10-12
20 August 2017
Bench press 340 2s x 4, 320x4, 320x3
I had a strange dull ache in my forearms after these sets.
Paused bench press 295x3, 275x3
Pulldowns 10-8-6-5
Barbell extensions 2s x 6-8
Standing BTN press 135x5, 155x5, 165x5
Barbell curl 3s x 10
Preacher curl 3s x 6
21 August 2017
Deadlift 435x4, 415 2s x 4
Sumo DL 2s x 5
Bent-over row 2s x 5
Squat 3s x 5
One-arm DB row x 15 per arm
Deadlift 440 2s x 3, 420 2s x 3
Sumo deadlift 2s x 5
Bent-over row 2s x 5
Squat, light 3s x 5
One-arm DB row x 25 reps per arm
16 August 2017
SlingShot bench press 325x8, 315 2s x 8
T-bar row 12-10-8-6
Barbell extension 2s x 6-8
Incline bench press 3s x 5 - all with increased weight
Superset cheat curl + concentration curl x 4
Pushdowns 3s x 12
18 August 2017
Squat 445x5, 425 2s x 5, 405x5
Wraps and belt on the 445 set. Only belt on other three.
Paused squat 345x3, 375x3, 395x3
Stiff-legged deadlift 3s x 5
Hack squat 4s x 10-12
20 August 2017
Bench press 340 2s x 4, 320x4, 320x3
I had a strange dull ache in my forearms after these sets.
Paused bench press 295x3, 275x3
Pulldowns 10-8-6-5
Barbell extensions 2s x 6-8
Standing BTN press 135x5, 155x5, 165x5
Barbell curl 3s x 10
Preacher curl 3s x 6
21 August 2017
Deadlift 435x4, 415 2s x 4
Sumo DL 2s x 5
Bent-over row 2s x 5
Squat 3s x 5
One-arm DB row x 15 per arm
Monday, August 14, 2017
Press More
9 August 2017
SlingShot bench press 350x5, 340x4, 335x5
T-bar rows 4s x 6-8
Barbell extensions 2s x 8
Seated two DB press 3s x 10
Decided to give my elbows a break and will do DB presses as my assistance exercise for a few weeks.
Hammer curls 4s x 10
Concentration curl 4s x 6-8
11 August 2017
Squat 435x4, 425x5, 405 2sx5
Paused squat 325x5, 370x5
Went too heavy and didn't get all the reps with 435.
Stiff-legged deadlift 3s x 5
Hack squat 4 sets x 10-12
13 August 2017
Bench press 345x3, 355x3, 325x3, 320x3, 305x3
This might be the heaviest triple I've ever done. Bench press has been going smoothly lately.
Pulldowns 10-6-6-5
Barbell extensions 3s x 8
Seated BTN press 135x5, 155x5, 175 2sx5
Barbell curl 4s x 6-8
Preacher curl 4s x 6
Overhead extensions 3s x 12
SlingShot bench press 350x5, 340x4, 335x5
T-bar rows 4s x 6-8
Barbell extensions 2s x 8
Seated two DB press 3s x 10
Decided to give my elbows a break and will do DB presses as my assistance exercise for a few weeks.
Hammer curls 4s x 10
Concentration curl 4s x 6-8
11 August 2017
Squat 435x4, 425x5, 405 2sx5
Paused squat 325x5, 370x5
Went too heavy and didn't get all the reps with 435.
Stiff-legged deadlift 3s x 5
Hack squat 4 sets x 10-12
13 August 2017
Bench press 345x3, 355x3, 325x3, 320x3, 305x3
This might be the heaviest triple I've ever done. Bench press has been going smoothly lately.
Pulldowns 10-6-6-5
Barbell extensions 3s x 8
Seated BTN press 135x5, 155x5, 175 2sx5
Barbell curl 4s x 6-8
Preacher curl 4s x 6
Overhead extensions 3s x 12
Monday, August 7, 2017
McCalumny
31 July 2017
My hands felt like raw meat this morning and I couldn't grip the bar properly with my left. All I did yesterday was press, so not sure what happened there. To avoid dropped weights and back injury, I worked up to a lightish single and called it a day.
Deadlift 410x5, 425x4, 440x2, 455x1
Sumo deadlift 3s x 5
Bent over row 3s x 5
Squat, light 2s x 5
2 August 2017
SlingShot bench press 340 x 2s x 6, 320x6
Barbell extensions 3s x 6-8
T-bar row 2s x 8, 3s x 6
Standing front press 155x6, 135x6
Hammer curl 3s x 10-12
Reverse curl 4s x 6
Overhead cable extension 3s x 10-12
4 August 2017
Squat 430 2s x 5, 425x5, 405 2s x 5
Second set with 430 was awful, 2-3 of the 5 reps were not to depth. Not sure why I tried to repeat the weight instead of going with the planned load drop. Probably because I've been reading old John McCallum articles on the Tight Slacks site and bought into the propaganda.
Stiff-legged DL 3s x 5
Leg press x 20, x 15
Leg extension 2s x 12
6 August 2017
Bench press 335 2s x 4, 315 2s x 4
Paused bench press 285x4
Pulldowns 10-8-6-5
Barbell extensions 2s x 8
A bunch of barbell and DB curls.
Overhead cable extension 3s x 10-12
7 August 2017
Deadlift 420 2s x 5, 405x5
Sumo DL 2s x 5
Bent-over row 2s x 5
Squat, light 3s x 5
Standing BTN press 135x5, 145 2s x 5
2 August 2017
SlingShot bench press 340 x 2s x 6, 320x6
Barbell extensions 3s x 6-8
T-bar row 2s x 8, 3s x 6
Standing front press 155x6, 135x6
Hammer curl 3s x 10-12
Reverse curl 4s x 6
Overhead cable extension 3s x 10-12
4 August 2017
Squat 430 2s x 5, 425x5, 405 2s x 5
Second set with 430 was awful, 2-3 of the 5 reps were not to depth. Not sure why I tried to repeat the weight instead of going with the planned load drop. Probably because I've been reading old John McCallum articles on the Tight Slacks site and bought into the propaganda.
Stiff-legged DL 3s x 5
Leg press x 20, x 15
Leg extension 2s x 12
6 August 2017
Bench press 335 2s x 4, 315 2s x 4
Paused bench press 285x4
Pulldowns 10-8-6-5
Barbell extensions 2s x 8
A bunch of barbell and DB curls.
Overhead cable extension 3s x 10-12
7 August 2017
Deadlift 420 2s x 5, 405x5
Sumo DL 2s x 5
Bent-over row 2s x 5
Squat, light 3s x 5
Standing BTN press 135x5, 145 2s x 5
Sunday, July 30, 2017
Cycle Restart
24 July 2017
Deadlift 410x5, 425x4, 440x3, 455x2, 475x1, 495 x fail
Sumo deadlift, light 2s x 4
Bent-over row 3s x 5
Squat, light 3s x 5
Standing BTN press 135x5, 145 3s x 5 - to make up for yesterday
26 July 2017
SlingShot bench press 380x3, 365x3, 355x3, 340 2s x 3
T-bar rows 4s x 8
Barbell extensions 2s x 8
Incline bench press 4s x 5
Strict curl 4s x 5
Overhead cable extensions 3s x 12
28 July 2017
Squat 415x3, 435x3, 465x3, 435x3
Paused squat 365x3, 385x3
Stiff-legged deadlift 3s x 5
Leg press x 20, x 12
Leg extensions 2s x 12-15
30 July 2017
Bench press 325 2s x 5, 305x5, 300x5
Paused bench press 275x5, 255x5
Pulldowns 10-8-6-5
Barbell extension 3s x 6-8
Seated BTN press 135x5, 155x5, 165x5, 175x5
Barbell curl 4s x 5
Preacher curl superset (DB+BB) x 3
Pushdowns 3s x 12-15
Deadlift 410x5, 425x4, 440x3, 455x2, 475x1, 495 x fail
Sumo deadlift, light 2s x 4
Bent-over row 3s x 5
Squat, light 3s x 5
Standing BTN press 135x5, 145 3s x 5 - to make up for yesterday
26 July 2017
SlingShot bench press 380x3, 365x3, 355x3, 340 2s x 3
T-bar rows 4s x 8
Barbell extensions 2s x 8
Incline bench press 4s x 5
Strict curl 4s x 5
Overhead cable extensions 3s x 12
28 July 2017
Squat 415x3, 435x3, 465x3, 435x3
Paused squat 365x3, 385x3
Stiff-legged deadlift 3s x 5
Leg press x 20, x 12
Leg extensions 2s x 12-15
30 July 2017
Bench press 325 2s x 5, 305x5, 300x5
Paused bench press 275x5, 255x5
Pulldowns 10-8-6-5
Barbell extension 3s x 6-8
Seated BTN press 135x5, 155x5, 165x5, 175x5
Barbell curl 4s x 5
Preacher curl superset (DB+BB) x 3
Pushdowns 3s x 12-15
Monday, July 24, 2017
Lifting Interrupted
10 July 2017
Deadlift 410x5, 425x4, 440x3, 455x2, 485x1
Stiff-legged deadlift 2s x 5
Bent-over row 2s x 5
Paused shrugs 3s x 15
Squat, light 3s x 5
Rear delt fly 3s x 10-12
12 July 2017
SlingShot bench press 365x3, 355 2s x 3, 345 2s x 3
Picked the weights well and hit all the reps.
Barbell extensions 2s x 6
T-bar rows 4s x 8-10
Incline bench press 4s x 4-5
Strict curl 4s x 5
Preacher curl machine x 3 drop sets
13 July 2017
Squat 415x3, 435x3, 455x3, 465x3, 445x3
Stiff-legged deadlift 3s x 5
Maybe something else, but I forgot. On vacation for a week.
20 July 2017
SlingShot bench press 385x2, 375x2, 365x2, 345 2s x 2
Barbell extensions 3s x 8
T-bar rows 5s x 8
Incline bench press 4s x 5
Barbell curl 4s x 5, cheat curl x 3
Preacher curl superset (DB + BB) x 3 sets
21 July 2017
Squat 405x2, 425x2, 455x2, 475x2, 455x2, 435x2
Stiff-legged deadlift 3s x 5
Leg extensions 2s x 12-15
23 July 2017
Bench press 355x2, 335 2s x 2, 315x2, 295x2
Pulldowns 10-8-6-5
Barbell extensions 3s x 8
Strict curl 4s x 5
Preacher curl (BB) x 3 sets
Overhead extensions (cable) 3s x 12-15
Monday, July 10, 2017
Some Improvement
5 July 2017
Overdid it slightly over the holiday, so results were disappointing.
SlingShot bench press 330x6, 345x4, 330x4, 315x5 - all these were supposed to be sets of six.
T-bar row 1s x 10, 4s x 8-10
Barbell extensions 2s x 6-8
Smith machine incline bench press 4s x 5
Everyone always says pressing and squatting in the Smith machine is "easier". This has not been my experience, especially with squats and incline presses. Every time I press it feels like my shoulders are going to explode.
Preacher curl machine drop sets x 3
Overhead cable extensions 3s x 8-10
7 July 2017
Squat 385x3, 405x2, 410x4, 430x4, 450x4, 460x3, 430x4
Used knee wraps with 460 to get four reps. Didn't get four reps. But I didn't die crushed under the bar either, so I guess it's a draw.
Stiff-legged deadlift 3s x 5
Getting better at these. I use a light weight and try to get a good hamstring contraction. Worked this time as my hamstrings were cramping up toward the end.
Leg press x 20, x 15, x 10
Leg extensions 2s x 12-15
9 July 2017
Bench press 350x2, 330 2x2, 320 2x2
Paused bench press 295x3
Pretty happy with these.
Pulldowns 10-8-6-5
Barbell extensions 1s x 8, 2s x 5
Seated BTN press 135x5, 155x5, 175x5, 185x3
DB curl 1s x 8, 4s x 5-6
Preacher DB curl 3s x 5-6
Pushdowns 3s x 15
Overdid it slightly over the holiday, so results were disappointing.
SlingShot bench press 330x6, 345x4, 330x4, 315x5 - all these were supposed to be sets of six.
T-bar row 1s x 10, 4s x 8-10
Barbell extensions 2s x 6-8
Smith machine incline bench press 4s x 5
Everyone always says pressing and squatting in the Smith machine is "easier". This has not been my experience, especially with squats and incline presses. Every time I press it feels like my shoulders are going to explode.
Preacher curl machine drop sets x 3
Overhead cable extensions 3s x 8-10
7 July 2017
Squat 385x3, 405x2, 410x4, 430x4, 450x4, 460x3, 430x4
Used knee wraps with 460 to get four reps. Didn't get four reps. But I didn't die crushed under the bar either, so I guess it's a draw.
Stiff-legged deadlift 3s x 5
Getting better at these. I use a light weight and try to get a good hamstring contraction. Worked this time as my hamstrings were cramping up toward the end.
Leg press x 20, x 15, x 10
Leg extensions 2s x 12-15
9 July 2017
Bench press 350x2, 330 2x2, 320 2x2
Paused bench press 295x3
Pretty happy with these.
Pulldowns 10-8-6-5
Barbell extensions 1s x 8, 2s x 5
Seated BTN press 135x5, 155x5, 175x5, 185x3
DB curl 1s x 8, 4s x 5-6
Preacher DB curl 3s x 5-6
Pushdowns 3s x 15
Monday, July 3, 2017
Abnormal Is the New Normal
28 June 2017
SlingShot bench press 305x4, 320x8, 305x8, 285x8
Once again I was completely crushed by Sunday's raw bench workout, but this time I hit all goal weights. I think the seated behind-the-neck press is the main culprit for the extreme soreness. It's the only thing I've changed in my pressing routine, I'm using slightly heavier weight and pressing off pins (bottom up).
Smith machine bent over row 1s x 10, 2s x 8
Barbell extensions 2s x 8
Strict curl 1s x 10, 1s x 5
Incline bench press 3s x 5
Preacher curl machine drop sets x 3
30 June 2017
Squat 365x5, 405x5, 425x4, 445x4, 425x4, 405x5
Stiff-legged deadlift 3s x 5
Light deadlift after squats, light squats after deadlifts. Will see how long this lasts.
Leg press 2s x 20
Leg extension 2s x 15-20
2 July 2017
Bench press 340x3, 320x3, 320x2, 310x3
Paused bench press 275 x 2s x 5
Pulldowns 10-8-6-5, reverse grip 1s x 6
Barbell extensions 3s x 6-7
Barbell curl 4s x 5, cheat curl 2s x 4
Seated BTN press 135x5, 155x5, 175x5, 185x5
DB preacher curl 3s x 6
Pushdowns 3s x 12-15
3 July 2017
Deadlift 410x5, 425x4, 440x3, 455x2, 480x1
Stiff-legged deadlift 2s x 5
Bent-over row 2s x 5
Squat 3s x 5
SlingShot bench press 305x4, 320x8, 305x8, 285x8
Once again I was completely crushed by Sunday's raw bench workout, but this time I hit all goal weights. I think the seated behind-the-neck press is the main culprit for the extreme soreness. It's the only thing I've changed in my pressing routine, I'm using slightly heavier weight and pressing off pins (bottom up).
Smith machine bent over row 1s x 10, 2s x 8
Barbell extensions 2s x 8
Strict curl 1s x 10, 1s x 5
Incline bench press 3s x 5
Preacher curl machine drop sets x 3
30 June 2017
Squat 365x5, 405x5, 425x4, 445x4, 425x4, 405x5
Stiff-legged deadlift 3s x 5
Light deadlift after squats, light squats after deadlifts. Will see how long this lasts.
Leg press 2s x 20
Leg extension 2s x 15-20
2 July 2017
Bench press 340x3, 320x3, 320x2, 310x3
Paused bench press 275 x 2s x 5
Pulldowns 10-8-6-5, reverse grip 1s x 6
Barbell extensions 3s x 6-7
Barbell curl 4s x 5, cheat curl 2s x 4
Seated BTN press 135x5, 155x5, 175x5, 185x5
DB preacher curl 3s x 6
Pushdowns 3s x 12-15
3 July 2017
Deadlift 410x5, 425x4, 440x3, 455x2, 480x1
Stiff-legged deadlift 2s x 5
Bent-over row 2s x 5
Squat 3s x 5
Monday, June 26, 2017
Volume Building
21 June 2017
SlingShot bench press 350x4, 340x5, 330x5, 330x4, 315x5
T-bar rows 1s x 10, 3s x 8
Incline bench press supersetted with rear delt raises x 3 sets
Preacher curl machine drop sets x 3
Cable pushdowns 3s x 10
23 June 2017
Squat 365x5, 405x5, 425x4, 440 2s x 4, 405x5
First set with 440 felt really nice and solid, so I decided to repeat the weight and almost got crushed.
Smith machine front squat 3s x 5-6
I do these like a sort of sissy squat with weights. Very quad-effective.
Leg press 3s x 8, then 1s x 12
Leg extensions 1s x 20, 1s x 15
25 June 2017
Bench press 335x3, 335x4, 315x4, 315x2, 305x4
Missed first set with 335, but I was pretty sure I had it. So I got a spotter and tried again and got it. Totally messed up the rest of my sets, but whatever.
Barbell extensions 3s x 8
Pulldowns 10-8-6-5
Seated BTN press 135x5, 155x5, 165x5, 185x5, 195xfail
Barbell curl 4s x 5, cheat curl 3x3
Overhead cable extensions 4s x 8
DB preacher curl 4s x 6
26 June 2017
Deadlift 410x5, 425x4, 440x2, 455x2, 475x1
Moved all rep sets up by 5 pounds or so. Missed 440x3, which was weird, especially because 455x2, felt lighter than 440x2. The plan now is to keep the same rep weights and build up the singles until I can do at least three. After all those heavy reps, 475x1 felt like a max effort.
Stiff-legged DL 2s x 5
Getting better at these, learning to engage the hamstrings more.
Bent-over row 2s x 5
Squat, light 3s x 5
SlingShot bench press 350x4, 340x5, 330x5, 330x4, 315x5
T-bar rows 1s x 10, 3s x 8
Incline bench press supersetted with rear delt raises x 3 sets
Preacher curl machine drop sets x 3
Cable pushdowns 3s x 10
23 June 2017
Squat 365x5, 405x5, 425x4, 440 2s x 4, 405x5
First set with 440 felt really nice and solid, so I decided to repeat the weight and almost got crushed.
Smith machine front squat 3s x 5-6
I do these like a sort of sissy squat with weights. Very quad-effective.
Leg press 3s x 8, then 1s x 12
Leg extensions 1s x 20, 1s x 15
25 June 2017
Bench press 335x3, 335x4, 315x4, 315x2, 305x4
Missed first set with 335, but I was pretty sure I had it. So I got a spotter and tried again and got it. Totally messed up the rest of my sets, but whatever.
Barbell extensions 3s x 8
Pulldowns 10-8-6-5
Seated BTN press 135x5, 155x5, 165x5, 185x5, 195xfail
Barbell curl 4s x 5, cheat curl 3x3
Overhead cable extensions 4s x 8
DB preacher curl 4s x 6
26 June 2017
Deadlift 410x5, 425x4, 440x2, 455x2, 475x1
Moved all rep sets up by 5 pounds or so. Missed 440x3, which was weird, especially because 455x2, felt lighter than 440x2. The plan now is to keep the same rep weights and build up the singles until I can do at least three. After all those heavy reps, 475x1 felt like a max effort.
Stiff-legged DL 2s x 5
Getting better at these, learning to engage the hamstrings more.
Bent-over row 2s x 5
Squat, light 3s x 5
Monday, June 19, 2017
Why Bother
12 June 2017
Deadlift 405x5, 415x4, 440x2, 450x2, 470x1, 490x1
Stiff-legged deadlift 2s x 5
Bent-over row 3s x 5
Squat 3s x 5
14 June 2017
SlingShot bench press 335x6, 330x6, 320 x 2s x 6
Something I did in my last bench press session left my shoulders and chest really sore. I didn't really notice it until I started pressing today and 135 lbs. felt painful.
Smith machine bent-over row 4s x 8-10
Barbell extensions 3s x 8
EZ bar reverse curl 4s x 8
Cable overhead extensions 4s x 8-12
Preacher curl machine x 4 drop sets
16 June 2017
Squat 365x5, 405x5, 425x5, 435 x 2s x 5, 405x5
Front squat 2s x 5
Leg press 4s x 8, working up to two heavy sets
18 June 2017
Bench press 330x4, 335x3, 315 x 2s x 4, 300x4, 300x3
Set with 330 felt light, but 335 was too much.
Barbell extensions 3s x 8
Pulldowns 10-8-6-5-5
Standing BTN press 135x5, 155x5, 165x5
EZ bar strict curl - one heavy set of 10, one heavy set of 5
DB preacher curl 4s x 5-8
Pushdowns 5s x 8-10
19 June 2017
Deadlift 405x5, 415x5, 435x3, 455x2, 475x1, 495x1
Stiff-legged deadlift 2s x 5
Bent-over row 3s x 5
Squat 2s x 5
Monday, June 12, 2017
Diclofenac Blues
Looking for a solution to my tennis elbow woes, I got a couple tubes of Diclofenac gel over eBay. Diclofenac is a NSAID and is also sold under the names Voltaren and Jonac. I was not able to find any in the pharmacies around me, or on Amazon. At first I thought it was banned or restricted (prescription only) in the US, but could not find anything about it on teh Interwebz, so I guess... we just don't have it here?
Anyway this stuff is magic - two applications and my left elbow feels significantly better. I'm considering buying a few hundred gallons and soaking myself in a tub of Diclofenac after every workout.
5 June 2017
Bench press 275x5, 300x5, 310x5, 315x5, 325x5, 330x4
Barbell extensions 3s x 8
Pullups 5x5
Standing BTN press 135x5, 145x5, 155x5, 165x4
Barbell curl 5s x 5-8, then 2 sets of cheat curls
Overhead cable extensions 4s x 8-12
DB preacher curl 4s x 6
6 June 2017
Deadlift 405x5, 415x4, 435x3, 445x2, 465x1, 485x1
Stiff-legged DL 2s x 5
Bent-over row 3s x 5
Squat, light 3s x 5
8 June 2017
SlingShot bench press 325x5, 335x4, 350x3, 360x2, 370x2, 375x1
Smith machine bent-over row 4s x 10
Barbell tricep extensions 3s x 8
Seated cable row 2s x 8
Incline bench press 10-5-5-5-4-3
Reverse curl 4s x 6
Preacher curl machine x 4 drop sets
9 June 2017
Squat 325x5, 375x5, 395x5, 405x5, 415x5, 425x5, 445x3, 455x3, 405x3
Leg press x 16, x 15, x 18 (trying to get 20 reps each set)
Hack squat 3s x 12
11 June 2017
Bench press 325x5, 305x5, 290 3s x 5
Pulldowns 10-8-6-5-5
Barbell extension 3s x 8-10
Seated BTN press 135x5, 155x5, 165x5, 175x5, 185x5
Barbell curl 5x5, then some cheat curls
Preacher DB curl 4s x 6
Anyway this stuff is magic - two applications and my left elbow feels significantly better. I'm considering buying a few hundred gallons and soaking myself in a tub of Diclofenac after every workout.
5 June 2017
Bench press 275x5, 300x5, 310x5, 315x5, 325x5, 330x4
Barbell extensions 3s x 8
Pullups 5x5
Standing BTN press 135x5, 145x5, 155x5, 165x4
Barbell curl 5s x 5-8, then 2 sets of cheat curls
Overhead cable extensions 4s x 8-12
DB preacher curl 4s x 6
6 June 2017
Deadlift 405x5, 415x4, 435x3, 445x2, 465x1, 485x1
Stiff-legged DL 2s x 5
Bent-over row 3s x 5
Squat, light 3s x 5
8 June 2017
SlingShot bench press 325x5, 335x4, 350x3, 360x2, 370x2, 375x1
Smith machine bent-over row 4s x 10
Barbell tricep extensions 3s x 8
Seated cable row 2s x 8
Incline bench press 10-5-5-5-4-3
Reverse curl 4s x 6
Preacher curl machine x 4 drop sets
9 June 2017
Squat 325x5, 375x5, 395x5, 405x5, 415x5, 425x5, 445x3, 455x3, 405x3
Leg press x 16, x 15, x 18 (trying to get 20 reps each set)
Hack squat 3s x 12
11 June 2017
Bench press 325x5, 305x5, 290 3s x 5
Pulldowns 10-8-6-5-5
Barbell extension 3s x 8-10
Seated BTN press 135x5, 155x5, 165x5, 175x5, 185x5
Barbell curl 5x5, then some cheat curls
Preacher DB curl 4s x 6
Monday, June 5, 2017
Karmic Payback
30 May 2017
Bench press 295x5, 305x5, 315x5, 325x4, 330x3
Pulldowns 10-8-6-5-5
Barbell extensions 3s x 8
Standing BTN press 125x5, 135x5, 145x5, 155x5
On BTN presses, I used the 35 pound bar instead of a regular one, but did not notice until halfway through the sets. Usually I'm the one pointing out the difference in bar weight to other people who think they've just set a personal best, in order to drink the sweet nectar of their disappointment. Karma or something, I guess.
EZ bar curl 5x5, 1s x 10
Overhead cable extensions 4s x 12, 2s x 15
DB preacher curl 4s x 5-6
31 May 2017
Deadlift 405x5, 415x4, 435x3, 445x2, 465x1
Forgot my lifting belt at home and someone had stolen the one in the gym, so I couldn't go as heavy as planned. My lower back gave a disconcerting pop on the second rep with 445, but it seems OK now.
Stiff-legged deadlift 2s x 5
Bent-over row 3s x 5
Squat, light 3s x 5
Leg press 2s x 20, 1s x 15
2 June 2017
SlingShot bench press 325x5, 345x4, 355x2, 370x2, 380x1
Barbell extensions 3s x 8
Smith machine bentover rows 1s x 10, 3s x 6-8
Smith machine incline bench press 3s x 6-8
Pullups 3s x 5
Reverse curls 4s x 6
Preacher curl machine x 4 drop sets
3 June 2017
Squat 355x5, 375x5, 405x5, 415x5, 425x5, 435x5, 405x5, 315x4
Leg press x 18, x 15, x 15
Hack squat 2s x 12
Bench press 295x5, 305x5, 315x5, 325x4, 330x3
Pulldowns 10-8-6-5-5
Barbell extensions 3s x 8
Standing BTN press 125x5, 135x5, 145x5, 155x5
On BTN presses, I used the 35 pound bar instead of a regular one, but did not notice until halfway through the sets. Usually I'm the one pointing out the difference in bar weight to other people who think they've just set a personal best, in order to drink the sweet nectar of their disappointment. Karma or something, I guess.
EZ bar curl 5x5, 1s x 10
Overhead cable extensions 4s x 12, 2s x 15
DB preacher curl 4s x 5-6
31 May 2017
Deadlift 405x5, 415x4, 435x3, 445x2, 465x1
Forgot my lifting belt at home and someone had stolen the one in the gym, so I couldn't go as heavy as planned. My lower back gave a disconcerting pop on the second rep with 445, but it seems OK now.
Stiff-legged deadlift 2s x 5
Bent-over row 3s x 5
Squat, light 3s x 5
Leg press 2s x 20, 1s x 15
2 June 2017
SlingShot bench press 325x5, 345x4, 355x2, 370x2, 380x1
Barbell extensions 3s x 8
Smith machine bentover rows 1s x 10, 3s x 6-8
Smith machine incline bench press 3s x 6-8
Pullups 3s x 5
Reverse curls 4s x 6
Preacher curl machine x 4 drop sets
3 June 2017
Squat 355x5, 375x5, 405x5, 415x5, 425x5, 435x5, 405x5, 315x4
Leg press x 18, x 15, x 15
Hack squat 2s x 12
Friday, May 26, 2017
Do Your Fives
21 May 2017
Bench press 300x5, 310x4, 315x3, 330x2, 340x1, 350x1, 350x1
Pulldowns 10-8-6-5
Barbell extensions 3s x 5-6
Standing BTN press 135x5, 145x5, 155x4, 165x3, 135x4
Barbell curl 5s x 5-6
Preacher curl 4s x 5-6
Overhead cable extensions 4s x 10-15
I need to cut back on the tricep work a bit, as I feel it's starting to hinder my recovery. Also I have a very painful case of tennis elbow in my left arm which isn't going away. What I'm thinking about is three tricep workouts in two weeks (instead of four) and lighter weights. Maybe one heavy and two light sessions.
Also it looks like I'll have some time to train consistently now, so I'll try to cycle the weights a bit. Still doing 5-4-3-2-1, but varying the percentages instead of going 100% on every set. Might be worth it.
22 May 2017
Deadlift 395x5, 415x4, 430x3, 440x2, 460x1, 475x1
I think I figured out what I'll do on the deadlift. Keep the rep set weights the same and try to increase the last single by 5 pounds per workout. E.g. next time I'll do the exact same weights but 480x1 at the end. Once that stalls, go back to the five-rep set and add 5 pounds and work my way up the sets. When I've increased all rep sets by 5 pounds, hopefully the single will go up too.
Or not.
Stiff-legged deadlift 2s x 5
Bent-over row 3s x 5
Squat 3s x 5
24 May 2017
SlingShot bench press 315x5, 325x5, 340x4, 350x3, 365x2, 375x1, 375x1, 365x1
Went a little lighter on the five-rep sets and the singles. Since I don't really care about my SlingShot one-rep max (the point of using it is to get some reps done with a heavier weight than usual, not to impress other gymgoers), I'll focus more on reps and just do a few easy singles at the end.
Smith machine bentover row 2s x 10, 2s x 6
Barbell extensions 3s x 8
Trap combo on Smith machine (5 reps upright row + 5 reps behind-the-back row) x 3 sets
Incline bench press 5-5-4-3-2
Hammer curls 3s x 6
Preacher curl machine 3 x drop sets
26 May 2017
Squat 345x5, 375x5, 395x5, 405x5, 415x5, 405x5, 425x5, 405x5, 315x5
Had a late night and got up at 5 AM to squat. Did not expect to set any personal records, Did not set any personal records. So in a way I met my own expectations.
Bench press 300x5, 310x4, 315x3, 330x2, 340x1, 350x1, 350x1
Pulldowns 10-8-6-5
Barbell extensions 3s x 5-6
Standing BTN press 135x5, 145x5, 155x4, 165x3, 135x4
Barbell curl 5s x 5-6
Preacher curl 4s x 5-6
Overhead cable extensions 4s x 10-15
I need to cut back on the tricep work a bit, as I feel it's starting to hinder my recovery. Also I have a very painful case of tennis elbow in my left arm which isn't going away. What I'm thinking about is three tricep workouts in two weeks (instead of four) and lighter weights. Maybe one heavy and two light sessions.
Also it looks like I'll have some time to train consistently now, so I'll try to cycle the weights a bit. Still doing 5-4-3-2-1, but varying the percentages instead of going 100% on every set. Might be worth it.
22 May 2017
Deadlift 395x5, 415x4, 430x3, 440x2, 460x1, 475x1
I think I figured out what I'll do on the deadlift. Keep the rep set weights the same and try to increase the last single by 5 pounds per workout. E.g. next time I'll do the exact same weights but 480x1 at the end. Once that stalls, go back to the five-rep set and add 5 pounds and work my way up the sets. When I've increased all rep sets by 5 pounds, hopefully the single will go up too.
Or not.
Stiff-legged deadlift 2s x 5
Bent-over row 3s x 5
Squat 3s x 5
24 May 2017
SlingShot bench press 315x5, 325x5, 340x4, 350x3, 365x2, 375x1, 375x1, 365x1
Went a little lighter on the five-rep sets and the singles. Since I don't really care about my SlingShot one-rep max (the point of using it is to get some reps done with a heavier weight than usual, not to impress other gymgoers), I'll focus more on reps and just do a few easy singles at the end.
Smith machine bentover row 2s x 10, 2s x 6
Barbell extensions 3s x 8
Trap combo on Smith machine (5 reps upright row + 5 reps behind-the-back row) x 3 sets
Incline bench press 5-5-4-3-2
Hammer curls 3s x 6
Preacher curl machine 3 x drop sets
26 May 2017
Squat 345x5, 375x5, 395x5, 405x5, 415x5, 405x5, 425x5, 405x5, 315x5
Had a late night and got up at 5 AM to squat. Did not expect to set any personal records, Did not set any personal records. So in a way I met my own expectations.
Friday, May 19, 2017
Yo
15 May 2017
Pull 395x5, 415x4, 425x3, 440x2, 460x1, 470x1
Stiff-legged deadlift 2s x 5-6
Bent-over row 3s x 5 - upped the weight on these a bit
High bar squat 3s x 5, light
17 May 2017
SlingShot bench press 335x5, 345x4, 355x3, 365x2, 385x1, 315x4
Rep sets are pretty much back to where they used to be, but the single at the end felt really heavy.
Smith machine bent-over rows 1s x 10, 4s x 6-8
Barbell extensions 3s x 6-8
Incline bench press 5-4-3-2-1
Seated cable rows 3s x 10
Reverse barbell curl 4s x 6-8
Preacher DB curl 4s x 5-6
Overhead cable extensions 4s x 10-12
18 May 2017
Squat 345x5, 365x5, 385x5, 405x5, 415x5, 425x4, 405x4, 315 x 2s x 5
Squats were a pleasant surprise. I had hoped to work up to maybe 410x5 and back down, but the weight felt light. One big change was to bring my stance in much closer than usual. Typically I squat with my feet pretty wide out, it has worked well in the past but since my hip/back injury I've had a lot of trouble finding the right groove.
Close stance leg press with feet low on plate 3s x 20
Hack squat 3s x 10, very light
Pull 395x5, 415x4, 425x3, 440x2, 460x1, 470x1
Stiff-legged deadlift 2s x 5-6
Bent-over row 3s x 5 - upped the weight on these a bit
High bar squat 3s x 5, light
17 May 2017
SlingShot bench press 335x5, 345x4, 355x3, 365x2, 385x1, 315x4
Rep sets are pretty much back to where they used to be, but the single at the end felt really heavy.
Smith machine bent-over rows 1s x 10, 4s x 6-8
Barbell extensions 3s x 6-8
Incline bench press 5-4-3-2-1
Seated cable rows 3s x 10
Reverse barbell curl 4s x 6-8
Preacher DB curl 4s x 5-6
Overhead cable extensions 4s x 10-12
18 May 2017
Squat 345x5, 365x5, 385x5, 405x5, 415x5, 425x4, 405x4, 315 x 2s x 5
Squats were a pleasant surprise. I had hoped to work up to maybe 410x5 and back down, but the weight felt light. One big change was to bring my stance in much closer than usual. Typically I squat with my feet pretty wide out, it has worked well in the past but since my hip/back injury I've had a lot of trouble finding the right groove.
Close stance leg press with feet low on plate 3s x 20
Hack squat 3s x 10, very light
Monday, May 15, 2017
Suck Week
Intro training week after 3 weeks off:
8 May 2017
Bench press 295x5, 305x4, 310x3, 320x2, 330x1, 350x2
I haven't lost much strength, but the lifts felt off, as is usually the case. E.g. 310x3 felt like a max effort, but with 320 I felt like I could do 5-6 reps instead of 2.
Pulldowns 10-8-6-5-5 - no strength lost on these at all. Cable pulls definitely take care of the back muscles.
Standing BTN press 135x5, 145x5, 155x5. 165x4
Barbell curl 5s x 5
Barbell extension 3s x 5
DB preacher curl 4s x 6
Overhead cable extensions 15-10-8-8-8
9 May 2017
Pull 385x5, 405x4, 415x3. 435x2, 455x1
Stiff-legged pull 2s x 5
Bent-over row 3s x 5
Light squats 3s x 5
Leg press w. feet high on plate 1s x 20, 1s x 15
Back extension x12, x10
11 May 2017
SlingShot bench press 325x5, 335x4, 345x3, 355x2, 375x1, 315x3
Seated cable row 4s x 10
Incline bench press 5-4-3-2
Barbell extension 3s x 5
DB fly 2s x 12
DB curl 5s x 6-8
Overhead cable extension 4s x 8-10
Preacher curl machine 4s x AMAP
12 May 2017
Squat 365x5, 385x5, 395x5, 405x5, 385x5, 315 x 2s x 5, 275x5
Not great, but not as terrible as expected.
Smith machine front squat 3s x 5
Leg press x 20, x 15, x 12
14 May 2017
Bench press 295x5, 305x4, 315x3, 325x2, 335x1, 335x1, 335x1
Pulldowns 10-8-6-5-5
Barbell extensions 5x5
Barbell curl 5x5
Standing BTN press 135x5, 145x5, 155x4, 165x3, 175x2
DB preacher curl 4s x 5
Overhead cable extensions 4s x 10-12
8 May 2017
Bench press 295x5, 305x4, 310x3, 320x2, 330x1, 350x2
I haven't lost much strength, but the lifts felt off, as is usually the case. E.g. 310x3 felt like a max effort, but with 320 I felt like I could do 5-6 reps instead of 2.
Pulldowns 10-8-6-5-5 - no strength lost on these at all. Cable pulls definitely take care of the back muscles.
Standing BTN press 135x5, 145x5, 155x5. 165x4
Barbell curl 5s x 5
Barbell extension 3s x 5
DB preacher curl 4s x 6
Overhead cable extensions 15-10-8-8-8
9 May 2017
Pull 385x5, 405x4, 415x3. 435x2, 455x1
Stiff-legged pull 2s x 5
Bent-over row 3s x 5
Light squats 3s x 5
Leg press w. feet high on plate 1s x 20, 1s x 15
Back extension x12, x10
11 May 2017
SlingShot bench press 325x5, 335x4, 345x3, 355x2, 375x1, 315x3
Seated cable row 4s x 10
Incline bench press 5-4-3-2
Barbell extension 3s x 5
DB fly 2s x 12
DB curl 5s x 6-8
Overhead cable extension 4s x 8-10
Preacher curl machine 4s x AMAP
12 May 2017
Squat 365x5, 385x5, 395x5, 405x5, 385x5, 315 x 2s x 5, 275x5
Not great, but not as terrible as expected.
Smith machine front squat 3s x 5
Leg press x 20, x 15, x 12
14 May 2017
Bench press 295x5, 305x4, 315x3, 325x2, 335x1, 335x1, 335x1
Pulldowns 10-8-6-5-5
Barbell extensions 5x5
Barbell curl 5x5
Standing BTN press 135x5, 145x5, 155x4, 165x3, 175x2
DB preacher curl 4s x 5
Overhead cable extensions 4s x 10-12
Friday, April 14, 2017
Puff and Pant
10 April 2017
Pulls 405x5, 415x4, 435x3, 455x2, 475x1, 495x1
Stiff-legged pulls 2s x 5
Bent-over row 3s x 5
One-arm DB row x 40 reps, done in 20-10-10 format, did not use straps.
Seated leg curl 3s x 8
12 April 2017
SlingShot bench press 345x5, 355x4, 365x3, 375x2, 390x1, 365x1
Chest-supported row 10-8-6-6-6
Barbell triceps extension 4s x 5-6
One-arm DB preacher curl supersetted with EZ bar preacher curl x 4 sets
Machine incline press 5x5
14 April 2017
Squat 365x5, 385x5, 405x5, 410x5, 415x5, 405x5
Puffed and panted enough to make John McCallum proud.
Close-stance squat 315 lbs. 3 x 5
Front squat x 5, x 3
Next installment of this shitshow - second week of May.
Pulls 405x5, 415x4, 435x3, 455x2, 475x1, 495x1
Stiff-legged pulls 2s x 5
Bent-over row 3s x 5
One-arm DB row x 40 reps, done in 20-10-10 format, did not use straps.
Seated leg curl 3s x 8
12 April 2017
SlingShot bench press 345x5, 355x4, 365x3, 375x2, 390x1, 365x1
Chest-supported row 10-8-6-6-6
Barbell triceps extension 4s x 5-6
One-arm DB preacher curl supersetted with EZ bar preacher curl x 4 sets
Machine incline press 5x5
14 April 2017
Squat 365x5, 385x5, 405x5, 410x5, 415x5, 405x5
Puffed and panted enough to make John McCallum proud.
Close-stance squat 315 lbs. 3 x 5
Front squat x 5, x 3
Next installment of this shitshow - second week of May.
Monday, April 10, 2017
Rowing Toward Pointlessness
3 April 2017
Pull 405x5, 415x4, 435x3, 455x2, 465x1, 485x1, 505x1
Belt from 455 up. I helped a friend move over the weekend and didn't expect much from today's session, but the weights somehow felt lighter.
Stiff-legged pull 2s x 5
Bent-over row 3s x 5
Smith machine front squat 3s x 5 - these are becoming my new favorite exercise. More like a sissy squat with weight than a barbell front squat.
One-arm row x 40 reps per arm
I need to figure out a good weight for these. The weight I used was too light so I just kept switching arms until I was done. The progression I've envisioned is:
This gives me something to shoot for, but doesn't necessarily make sense. E.g. the third set with straps is supposed to allow for more back work in case of a failing grip, because this is what everyone does. But my upper back always fails before my grip does, so the straps are kind of pointless. Decisions.
5 April 2017
SlingShot bench press 335x5, 355x4, 365x3, 375x2, 390x1
Upper back was very sore and I struggled to control the bar on the way down. So I worked up to a heavy single and left it at that.
Barbell tricep extensions 3s x 5-6
Seated cable row 4s x 6 - barely made it through these. I guess those DB rows did have some effect, although I couldn't feel much on Monday.
Incline bench press 5-4-3-2
Preacher curl superset DBs + barbell x 4 sets
Cable tricep extensions 4s x 10-12
7 April 2017
Squat 365x5, 405x5, 410x5, 415x5, 405x5
Front squat 3s x 5
Leg press 5s x 10 - 3 sets with feet low on the plate, 2 sets with feet high
Hack squat 3s x 10
9 April 2017
Bench press 305x5, 315x4, 325x3, 335x2, 350x1, 365x1, 380x1
Pulldowns 10-8-6-5
Standing BTN press 115x5, 135x5, 155x5, 165x3, 165x3
Barbell curl 5x5
Reverse curl 3s x 5
Barbell tricep extensions 4s x 5-6
Overhead cable extensions 4s x 10
Pull 405x5, 415x4, 435x3, 455x2, 465x1, 485x1, 505x1
Belt from 455 up. I helped a friend move over the weekend and didn't expect much from today's session, but the weights somehow felt lighter.
Stiff-legged pull 2s x 5
Bent-over row 3s x 5
Smith machine front squat 3s x 5 - these are becoming my new favorite exercise. More like a sissy squat with weight than a barbell front squat.
One-arm row x 40 reps per arm
I need to figure out a good weight for these. The weight I used was too light so I just kept switching arms until I was done. The progression I've envisioned is:
- Do one all-out max rep set in the range of around 20 per arm
- Rest 30 seconds
- Do a second all-out set, trying to hit at least half the reps from first set
- Rest 30 seconds, put on lifting straps
- Do a third set with straps, aiming to match Set 2.
This gives me something to shoot for, but doesn't necessarily make sense. E.g. the third set with straps is supposed to allow for more back work in case of a failing grip, because this is what everyone does. But my upper back always fails before my grip does, so the straps are kind of pointless. Decisions.
5 April 2017
SlingShot bench press 335x5, 355x4, 365x3, 375x2, 390x1
Upper back was very sore and I struggled to control the bar on the way down. So I worked up to a heavy single and left it at that.
Barbell tricep extensions 3s x 5-6
Seated cable row 4s x 6 - barely made it through these. I guess those DB rows did have some effect, although I couldn't feel much on Monday.
Incline bench press 5-4-3-2
Preacher curl superset DBs + barbell x 4 sets
Cable tricep extensions 4s x 10-12
7 April 2017
Squat 365x5, 405x5, 410x5, 415x5, 405x5
Front squat 3s x 5
Leg press 5s x 10 - 3 sets with feet low on the plate, 2 sets with feet high
Hack squat 3s x 10
9 April 2017
Bench press 305x5, 315x4, 325x3, 335x2, 350x1, 365x1, 380x1
Pulldowns 10-8-6-5
Standing BTN press 115x5, 135x5, 155x5, 165x3, 165x3
Barbell curl 5x5
Reverse curl 3s x 5
Barbell tricep extensions 4s x 5-6
Overhead cable extensions 4s x 10
Monday, April 3, 2017
The Night Ocean
Recommended reading for Lovecraft fans - "The Night Ocean" by Paul La Farge. Coach and maybe Sunny D would really enjoy it IMO. I read the Goodreads blurb and it didn't seem particularly compelling, the story itself turned out to be quite different from what I expected, but in spite of all this it was a tremendously enjoyable read.
26 March 2017
Bench press 300x5, 310x4, 315x3, 325x2, 335x1, 350x1, 370x1
Pulldowns 10-8-6-5
Standing BTN press 115x8, 135x5, 145x4, 155x3, 165x2
Barbell curl 5x5
Barbell extensions 4s x 5 - not sure these were a good idea
Seated DB curl 4s x 6
Band pushdowns 3 sets x AMAP
27 March 2017
Pull 395x5, 415x4, 425x3, 445x2, 465x1, 485x1, 495x1
Belt from 465 lbs. and up.
Stiff-legged pull 2s x 5
Bent-over row 3s x 5
Wide stance leg press 3s x 8
Smith machine front squat 3s x 5
29 March 2017
SlingShot bench press 345x5, 355x4, 365x3, 375x2, 385x1, 395x1
Barbell tricep extensions 4s x 5-8
Smith machine bent-over row 10-8-6-5
Preacher curl DB + barbell superset x 4 sets
Overhead cable extensions 4s x 10-12
31 March 2017
Squat 405x5, 415x5, 425x4, 435x2, 405x2
I tweaked my right knee doing wide-stance leg presses on Monday, and it started to hurt a bit on the heavier sets, so I stopped squatting. The lack of volume is hurting my squat gainz (from previous experience, I know I need to squat twice a week to make progress, and I'm not interested in that right now), so, I'll probably switch to something more generic like 5x5 for squats going forward.
Front squat 3s x 5
Leg extension 2s x 12
2 April 2017
Bench press 300x5, 310x4, 315x4, 330x2, 340x1, 355x1, 375x1
Nice and smooth.
Pulldowns 10-8-6-5-5
Barbell curl 4s x 5
Barbell tricep extensions 4s x 6-8
Seated BTN press 135x5, 155x5, 165x5, 175x4, 185x2
26 March 2017
Bench press 300x5, 310x4, 315x3, 325x2, 335x1, 350x1, 370x1
Pulldowns 10-8-6-5
Standing BTN press 115x8, 135x5, 145x4, 155x3, 165x2
Barbell curl 5x5
Barbell extensions 4s x 5 - not sure these were a good idea
Seated DB curl 4s x 6
Band pushdowns 3 sets x AMAP
27 March 2017
Pull 395x5, 415x4, 425x3, 445x2, 465x1, 485x1, 495x1
Belt from 465 lbs. and up.
Stiff-legged pull 2s x 5
Bent-over row 3s x 5
Wide stance leg press 3s x 8
Smith machine front squat 3s x 5
29 March 2017
SlingShot bench press 345x5, 355x4, 365x3, 375x2, 385x1, 395x1
Barbell tricep extensions 4s x 5-8
Smith machine bent-over row 10-8-6-5
Preacher curl DB + barbell superset x 4 sets
Overhead cable extensions 4s x 10-12
31 March 2017
Squat 405x5, 415x5, 425x4, 435x2, 405x2
I tweaked my right knee doing wide-stance leg presses on Monday, and it started to hurt a bit on the heavier sets, so I stopped squatting. The lack of volume is hurting my squat gainz (from previous experience, I know I need to squat twice a week to make progress, and I'm not interested in that right now), so, I'll probably switch to something more generic like 5x5 for squats going forward.
Front squat 3s x 5
Leg extension 2s x 12
2 April 2017
Bench press 300x5, 310x4, 315x4, 330x2, 340x1, 355x1, 375x1
Nice and smooth.
Pulldowns 10-8-6-5-5
Barbell curl 4s x 5
Barbell tricep extensions 4s x 6-8
Seated BTN press 135x5, 155x5, 165x5, 175x4, 185x2
Friday, March 17, 2017
How Fatman (Kind of) Got His Groove Back
15 March 2017
SlingShot bench press 340x5, 350x4, 360x3, 370x2, 390x1, 370x1, 370x1
Upped the weight on all repetition sets and kept the singles lighter.
Seated cable row 10-8-6-5
Incline bench press 5-4-3-2-1
Two-DB preacher curl 4s x 8-10
Rope pushdowns 3s x AMAP
Seated DB curl 10-8-6-5-5
17 March 2017
Squat 390x5, 410x4, 420x4, 440x2, 450x1 (wraps on this set), then 400x5, 370x5
Squat is finally moving up. 420x4 felt like a joke. 440x2 was easier than 445x1 a week ago.
I've realized that part of the reason for my squat sucking is my lack of confidence walking out heavier weights. This messes up my setup and I end up getting mauled by seemingly moderate weights. All my doubles and singles these past few weeks were done with an extremely narrow stance (for me, I squat with the feet fairly wide out) and they felt awful and heavy.
Some of it I can trace back to the squat near-disaster I had a few months ago (collar and plates slipping off one side of the bar). Now whenever I unrack the bar I have a fear in the back of my mind that the plates are slipping, so I take small, mincing steps and never quite get into the right position and feel like I'll tip over with the weight on my back.
Using double collars seems to help. So do heavy walkouts, although I'm always skeptical about these and they kill my arms and shoulders. And now that I feel like I'm getting my squat groove back, I'm taking another week off lifting. Such is life.
Front squat 3s x 5
Hack squat 3s x 15
SlingShot bench press 340x5, 350x4, 360x3, 370x2, 390x1, 370x1, 370x1
Upped the weight on all repetition sets and kept the singles lighter.
Seated cable row 10-8-6-5
Incline bench press 5-4-3-2-1
Two-DB preacher curl 4s x 8-10
Rope pushdowns 3s x AMAP
Seated DB curl 10-8-6-5-5
17 March 2017
Squat 390x5, 410x4, 420x4, 440x2, 450x1 (wraps on this set), then 400x5, 370x5
Squat is finally moving up. 420x4 felt like a joke. 440x2 was easier than 445x1 a week ago.
I've realized that part of the reason for my squat sucking is my lack of confidence walking out heavier weights. This messes up my setup and I end up getting mauled by seemingly moderate weights. All my doubles and singles these past few weeks were done with an extremely narrow stance (for me, I squat with the feet fairly wide out) and they felt awful and heavy.
Some of it I can trace back to the squat near-disaster I had a few months ago (collar and plates slipping off one side of the bar). Now whenever I unrack the bar I have a fear in the back of my mind that the plates are slipping, so I take small, mincing steps and never quite get into the right position and feel like I'll tip over with the weight on my back.
Using double collars seems to help. So do heavy walkouts, although I'm always skeptical about these and they kill my arms and shoulders. And now that I feel like I'm getting my squat groove back, I'm taking another week off lifting. Such is life.
Front squat 3s x 5
Hack squat 3s x 15
Monday, March 13, 2017
McFail's Navy
5 March 2017
Bench press 300x5, 310x4, 320x3, 330x2, 340x1, 360x1, 380x1
Back-off set 300x3
Right elbow is still feeling off. This is nothing new. However, it also hurts when I'm trying to go to sleep, which has never happened before.
Pulldowns 10-8-6-5-5
Standing BTN press 135x5, 145x5, 155x5, 165x3, 175x2
Barbell curl 10-8-6-5-5, then reverse curl 3s x 5
DB lateral raise x 2 sets
Incline bench DB curl x 2 sets
6 March 2017
Pull 395x5, 415x4, 435x3, 445x2, 455x1, 475x1
Stiff-legged pull 2s x 5
Bent-over row 3s x 5
Front squat 3s x 5
8 March 2017
SlingShot bench press 335x5, 345x4, 355x3, 370x2, 385x1, 395x1
Incline bench press 6-5-4-3-3-2
I always plan to do 5-4-3-2-1 on inclines too, but never figure out the weights correctly. Also working up to a single on the incline bench press feels stupid for some reason.
Could not get to a seated row machine (either of the two) due to overcrowding, so I just did a few pullups after every pressing set (including warmups) until I couldn't do more than 1-2. Got in around 10-12 sets.
DB curls 10-8-6-5-5
Cable pushdowns 4s x 15-20
Preacher curl machine x 4 strip sets
10 March 2017
Squat 385x5, 415x4, 425x3, 435x2, 445x1
Squat walkouts up to 505 lbs.
Front squat 3s x 5
Close stance leg press 3s x 20
12 March 2017
Bench press 300x5, 310x4, 320x3, 335x2, 345x1, 365x1, 380x1
Pulldowns 10-8-6-5-5
Standing BTN press 135x5, 155x4, 165x3, 175x2, 155x5
Barbell curl 10-8-6-5-5, then reverse curl 3s x 5
Tricep pushdowns on assisted dip/pullup machine 4s x 12
Got this exercise from a John Meadows video. You get into a close-grip dip position on the foot bar and press away. Pretty good pressing angle, but most assisted dip machines don't have enough weight for this purpose.
Incline bench DB curl 4s x 10-12
13 March 2017
Pull 395x5, 415x4, 435x3, 445x2, 465x1, 485x1
Belt on last two sets.
Stiff-legged deadlift 2s x 5
Bent-over row 2s x 5
Front squat 3s x 5
Leg curl, seated 3s x 8
Bench press 300x5, 310x4, 320x3, 330x2, 340x1, 360x1, 380x1
Back-off set 300x3
Right elbow is still feeling off. This is nothing new. However, it also hurts when I'm trying to go to sleep, which has never happened before.
Pulldowns 10-8-6-5-5
Standing BTN press 135x5, 145x5, 155x5, 165x3, 175x2
Barbell curl 10-8-6-5-5, then reverse curl 3s x 5
DB lateral raise x 2 sets
Incline bench DB curl x 2 sets
6 March 2017
Pull 395x5, 415x4, 435x3, 445x2, 455x1, 475x1
Stiff-legged pull 2s x 5
Bent-over row 3s x 5
Front squat 3s x 5
8 March 2017
SlingShot bench press 335x5, 345x4, 355x3, 370x2, 385x1, 395x1
Incline bench press 6-5-4-3-3-2
I always plan to do 5-4-3-2-1 on inclines too, but never figure out the weights correctly. Also working up to a single on the incline bench press feels stupid for some reason.
Could not get to a seated row machine (either of the two) due to overcrowding, so I just did a few pullups after every pressing set (including warmups) until I couldn't do more than 1-2. Got in around 10-12 sets.
DB curls 10-8-6-5-5
Cable pushdowns 4s x 15-20
Preacher curl machine x 4 strip sets
10 March 2017
Squat 385x5, 415x4, 425x3, 435x2, 445x1
Squat walkouts up to 505 lbs.
Front squat 3s x 5
Close stance leg press 3s x 20
12 March 2017
Bench press 300x5, 310x4, 320x3, 335x2, 345x1, 365x1, 380x1
Pulldowns 10-8-6-5-5
Standing BTN press 135x5, 155x4, 165x3, 175x2, 155x5
Barbell curl 10-8-6-5-5, then reverse curl 3s x 5
Tricep pushdowns on assisted dip/pullup machine 4s x 12
Got this exercise from a John Meadows video. You get into a close-grip dip position on the foot bar and press away. Pretty good pressing angle, but most assisted dip machines don't have enough weight for this purpose.
Incline bench DB curl 4s x 10-12
13 March 2017
Pull 395x5, 415x4, 435x3, 445x2, 465x1, 485x1
Belt on last two sets.
Stiff-legged deadlift 2s x 5
Bent-over row 2s x 5
Front squat 3s x 5
Leg curl, seated 3s x 8
Friday, March 3, 2017
Waterdhavian Noble
26 February 2017
Bench press 295x5, 305x4, 315x4, 325x2, 335x2, 355x1, 375x1
Pulldowns 10-8-6-5
Barbell curl 10-8-6-5-5
DB lateral raise 3 sets for 30-ish reps total
27 February 2017
Pull 385x5, 410x4, 420x3, 430x2, 445x1, 460x1, 480x1
Stiff-legged pull 2s x 5
Bent-over row 2s x 5
Front squat 3s x 5
Standing BTN press 135x5, 155x4, 165x3, 175x2, 145x5
Seated hamstring curl 4s x 8
Barbell triceps extension 4s x 10
1 March 2017
SlingShot bench press 335x5, 345x4, 355x3, 365x2, 385x1, 405xfail, paused 315 x 3, x 2
385 felt like 365 and I decided to give 405 a shot. Then I unracked 405 and it felt way too heavy, so I didn't even try. Never mind.
Seated cable row 10-8-6-5
Barbell triceps extensions 2s x 5-6
Seated DB curl 10-8-6-5
Incline bench press - worked up to a "heavy" double. Rep scheme was all over the place, something like 10-8-6-5-5-3-2-2. Still, the double today was heavier than the singles I was hitting before my last layoff from lifting. Working on a new lifting program, "Lift More By Not Even Lifting". Should be right up there with 5/3/1, Paul Carter and the Cube Method.
Preacher curl superset DB + EZ bar curl x 4 sets
Tricep pullovers with DB 4s x 10
3 March 2017
Squat 385x3, 405x3, 415x2, 425x2, 435x1, 365x5, 365x5
Front squat 3s x 5
That was all.
Bench press 295x5, 305x4, 315x4, 325x2, 335x2, 355x1, 375x1
Pulldowns 10-8-6-5
Barbell curl 10-8-6-5-5
DB lateral raise 3 sets for 30-ish reps total
27 February 2017
Pull 385x5, 410x4, 420x3, 430x2, 445x1, 460x1, 480x1
Stiff-legged pull 2s x 5
Bent-over row 2s x 5
Front squat 3s x 5
Standing BTN press 135x5, 155x4, 165x3, 175x2, 145x5
Seated hamstring curl 4s x 8
Barbell triceps extension 4s x 10
1 March 2017
SlingShot bench press 335x5, 345x4, 355x3, 365x2, 385x1, 405xfail, paused 315 x 3, x 2
385 felt like 365 and I decided to give 405 a shot. Then I unracked 405 and it felt way too heavy, so I didn't even try. Never mind.
Seated cable row 10-8-6-5
Barbell triceps extensions 2s x 5-6
Seated DB curl 10-8-6-5
Incline bench press - worked up to a "heavy" double. Rep scheme was all over the place, something like 10-8-6-5-5-3-2-2. Still, the double today was heavier than the singles I was hitting before my last layoff from lifting. Working on a new lifting program, "Lift More By Not Even Lifting". Should be right up there with 5/3/1, Paul Carter and the Cube Method.
Preacher curl superset DB + EZ bar curl x 4 sets
Tricep pullovers with DB 4s x 10
3 March 2017
Squat 385x3, 405x3, 415x2, 425x2, 435x1, 365x5, 365x5
Front squat 3s x 5
That was all.
Monday, February 27, 2017
Strength In Weakness
20 February 2017
Bench press 285x5, 305x4, 315x3, 325x2, 335x1, 345x1, 365x1
Some pounds lost, but not bad for having trained once in the past five weeks. My coordination sucks and the movement feels awkward, but the bar is still going up. If I can keep my lifts at this level (90-95% of usual weight) with minimal training, I'll be pretty happy. Although it would be nice to make some progress sometime.
Close-grip bench press 2s x 5
Pulldowns 10-8-6-5, then 10 reps close grip
Standing BTN press 135x5, 155x4, 165x3, 170x2
DB preacher curl + EZ bar preacher curl x 4 supersets
Seated DB curl 10-8-6-5
Cable pushdowns x 3 sets
21 February 2017
Pull 365x5, 405x4, 425x3, 445x2, 455x1, 465x1, 475x1
Not much strength lost on the pull. This is encouraging.
Stiff-legged deadlift 2s x 5
Bent-over row 3s x 5
Front squat 3s x 5
I wanted to add some extra squatting on deadlift day, but my hips and back usually feel too beat up to squat. So I decided on front squats because I suck so bad at front squats that the minimal weight I use won't affect me too much. So really my front squat weakness turns out to be a strength. Kinda.
Wide stance leg press x 3 sets
23 February 2017
SlingShot bench press 335x5, 345x3, 355x3, 365x2, 385x1
Seated cable row 10-8-6-5-10
Incline bench press 8-5-5-4-3-2-1
No strength lost on the incline press. Not that there was much strength to lose, but the bar even felt lighter than usual.
Barbell curl 10-8-6-5-5, cheat curl last set
DB pullovers 4s x 10 - did these for triceps because I'm experiencing a bit of elbow irritation and pressing really hurts. They felt okay.
Incline bench DB curl 12 x 10, 3s x 8
24 February 2017
Squat 365x5, 385x4, 405x4, 415x3, 425x2, 435x1, 315 x 2s x 5
Front squat 3s x 5
Leg press, close stance 3s x 20
Hack squat 3s x 10
Bench press 285x5, 305x4, 315x3, 325x2, 335x1, 345x1, 365x1
Some pounds lost, but not bad for having trained once in the past five weeks. My coordination sucks and the movement feels awkward, but the bar is still going up. If I can keep my lifts at this level (90-95% of usual weight) with minimal training, I'll be pretty happy. Although it would be nice to make some progress sometime.
Close-grip bench press 2s x 5
Pulldowns 10-8-6-5, then 10 reps close grip
Standing BTN press 135x5, 155x4, 165x3, 170x2
DB preacher curl + EZ bar preacher curl x 4 supersets
Seated DB curl 10-8-6-5
Cable pushdowns x 3 sets
21 February 2017
Pull 365x5, 405x4, 425x3, 445x2, 455x1, 465x1, 475x1
Not much strength lost on the pull. This is encouraging.
Stiff-legged deadlift 2s x 5
Bent-over row 3s x 5
Front squat 3s x 5
I wanted to add some extra squatting on deadlift day, but my hips and back usually feel too beat up to squat. So I decided on front squats because I suck so bad at front squats that the minimal weight I use won't affect me too much. So really my front squat weakness turns out to be a strength. Kinda.
Wide stance leg press x 3 sets
23 February 2017
SlingShot bench press 335x5, 345x3, 355x3, 365x2, 385x1
Seated cable row 10-8-6-5-10
Incline bench press 8-5-5-4-3-2-1
No strength lost on the incline press. Not that there was much strength to lose, but the bar even felt lighter than usual.
Barbell curl 10-8-6-5-5, cheat curl last set
DB pullovers 4s x 10 - did these for triceps because I'm experiencing a bit of elbow irritation and pressing really hurts. They felt okay.
Incline bench DB curl 12 x 10, 3s x 8
24 February 2017
Squat 365x5, 385x4, 405x4, 415x3, 425x2, 435x1, 315 x 2s x 5
Front squat 3s x 5
Leg press, close stance 3s x 20
Hack squat 3s x 10
Saturday, February 4, 2017
One Week On, Two Weeks Off
Back from vacation with a heavy cold. Breathing recycled air for 24+ hours at a time is always fun. But I had a great time otherwise.
30 January 2017
Bench press 300x5, 310x4, 320x3, 330x2, 345x1, 355x1, 365x1
Not bad for 2.5 weeks of not touching a barbell. Unracking the bar was somehow the hardest part.
Pulldowns 10-8-6-5-5
Preacher curl superset (DBs + EZ bar) x 4 sets
Machine close-grip press 3s x 8-10
31 January 2017
Pull 405x5, 420x4, 435x3, 455x2, 475x1, 485x1
Stiff-legged pull 300 lbs. 2s x 5
Hamstring curl 3s x 8-10
Smith machine bentover row 3s x 8, 1s x 6
Standing BTN press 125x5, 145x5, 155x5, 160x5, 160x5
Tricep superset overhead extensions + pushdowns x 3 sets
2 February 2017
SlingShot bench press 325x5, 340x4, 350x3, 360x2, 375x1, 390x1
Seated long cable rows 10-8-6-5
DB curls x 5 sets
3 February 2017
Squat 385x5, 405x4, 425x2, 445x1, 405x3
Training irregularly is doing a number on my squat. Deadlift and bench press seem to be doing fine. But not only have I lost a ton of weight off my squat, I've also really been struggling with the walkout portion lately. Basically if I can walk it out, I can squat it, but even medium weights feel unstable.
Based on past experience, I have to a) squat regularly, and b) squat at least 3 times in 2 weeks in order to maintain/progress on the squat. But I a) don't want to squat twice a week, and b) don't really care about my squat numbers enough to try to change things, so I guess it will keep going down.
Maybe in 2018 I can get back on track with training. I am really enjoying this 5-4-3-2-1 thing, though. Just wish I could do it more consistently.
Incline bench press 5-4-3-2-1 to make up for yesterday
Hack squat 5s x 8 - really felt this in the quads later on
Leg extensions 2s x 15
Abductor machine 2s x 15
I'm way weaker on the abductor machine than I used to be. Could be that weak hips = sucky squats.
30 January 2017
Bench press 300x5, 310x4, 320x3, 330x2, 345x1, 355x1, 365x1
Not bad for 2.5 weeks of not touching a barbell. Unracking the bar was somehow the hardest part.
Pulldowns 10-8-6-5-5
Preacher curl superset (DBs + EZ bar) x 4 sets
Machine close-grip press 3s x 8-10
31 January 2017
Pull 405x5, 420x4, 435x3, 455x2, 475x1, 485x1
Stiff-legged pull 300 lbs. 2s x 5
Hamstring curl 3s x 8-10
Smith machine bentover row 3s x 8, 1s x 6
Standing BTN press 125x5, 145x5, 155x5, 160x5, 160x5
Tricep superset overhead extensions + pushdowns x 3 sets
2 February 2017
SlingShot bench press 325x5, 340x4, 350x3, 360x2, 375x1, 390x1
Seated long cable rows 10-8-6-5
DB curls x 5 sets
3 February 2017
Squat 385x5, 405x4, 425x2, 445x1, 405x3
Training irregularly is doing a number on my squat. Deadlift and bench press seem to be doing fine. But not only have I lost a ton of weight off my squat, I've also really been struggling with the walkout portion lately. Basically if I can walk it out, I can squat it, but even medium weights feel unstable.
Based on past experience, I have to a) squat regularly, and b) squat at least 3 times in 2 weeks in order to maintain/progress on the squat. But I a) don't want to squat twice a week, and b) don't really care about my squat numbers enough to try to change things, so I guess it will keep going down.
Maybe in 2018 I can get back on track with training. I am really enjoying this 5-4-3-2-1 thing, though. Just wish I could do it more consistently.
Incline bench press 5-4-3-2-1 to make up for yesterday
Hack squat 5s x 8 - really felt this in the quads later on
Leg extensions 2s x 15
Abductor machine 2s x 15
I'm way weaker on the abductor machine than I used to be. Could be that weak hips = sucky squats.
Monday, January 16, 2017
Off Again
10 January 2017
SlingShot bench press 335x5, 350x4, 355x3, 365x2, 390x1
Seated long cable row 10-8-6-5-5
Machine fly 3s x 10-12
Machine row 3s x 8-10
Preacher DB curl 3s x 8
Tricep superset (overhead extension + pushdown) x 3 sets
11 January 2017
Decided to try something different and did paused squats:
335x5, 355x4, 365x3, 375x2, 385x1
Then regular squats:
405x5, 415x4, 425x3, 435x2
Hack squat 3s x 10-12
SlingShot bench press 335x5, 350x4, 355x3, 365x2, 390x1
Seated long cable row 10-8-6-5-5
Machine fly 3s x 10-12
Machine row 3s x 8-10
Preacher DB curl 3s x 8
Tricep superset (overhead extension + pushdown) x 3 sets
11 January 2017
Decided to try something different and did paused squats:
335x5, 355x4, 365x3, 375x2, 385x1
Then regular squats:
405x5, 415x4, 425x3, 435x2
Hack squat 3s x 10-12
Monday, January 9, 2017
Presses But No Squats
3 January 2017
Pull 405x5, 425x4, 435x3, 455x2, 465x1, 485x1, 505x1
Strong and explosive on the pulling. Used a belt from 455 up.
Stiff-legged pull 1s x 5
Smith machine bentover row 2s x 8, 3s x 6
Leg curl 4s x 10
5 January 2017
SlingShot bench press 340x5, 350x4, 360x3, 370x2, 380x1, 405x1
Seated long cable row 10-8-6-5-5
Incline bench press 5-4-3-3-1
DB preacher curl 4s x 6
Concentration curl 3s x 6-8
Cable overhead extension + pushdown superset x 4 sets
6 January 2017
Squat 365x5, 385x5, 405x4, 415x4, 435x3, 445x2
455 felt too heavy again. Oh well.
Leg press 3s x 15
Leg extension 3 sets AMAP
8 January 2017
Bench press 310x5, 315x4, 325x3, 335x2, 350x1, 370x1
Close grip 2s x 5
Pulldowns 10-8-6-5-5
Standing BTN press 155x5, 165x4, 175x3, 180x2, 185xfail
Barbell curl 4s x 8
Incline bench DB curl 3s x 8
DB lateral raise x 2 sets
9 January 2017
Pull 405x5, 420x4, 430x3, 440x2, 465x1 - will try to go heavy on squats this week
Smith machine bentover row 3s x 8
Pull 405x5, 425x4, 435x3, 455x2, 465x1, 485x1, 505x1
Strong and explosive on the pulling. Used a belt from 455 up.
Stiff-legged pull 1s x 5
Smith machine bentover row 2s x 8, 3s x 6
Leg curl 4s x 10
5 January 2017
SlingShot bench press 340x5, 350x4, 360x3, 370x2, 380x1, 405x1
Seated long cable row 10-8-6-5-5
Incline bench press 5-4-3-3-1
DB preacher curl 4s x 6
Concentration curl 3s x 6-8
Cable overhead extension + pushdown superset x 4 sets
6 January 2017
Squat 365x5, 385x5, 405x4, 415x4, 435x3, 445x2
455 felt too heavy again. Oh well.
Leg press 3s x 15
Leg extension 3 sets AMAP
8 January 2017
Bench press 310x5, 315x4, 325x3, 335x2, 350x1, 370x1
Close grip 2s x 5
Pulldowns 10-8-6-5-5
Standing BTN press 155x5, 165x4, 175x3, 180x2, 185xfail
Barbell curl 4s x 8
Incline bench DB curl 3s x 8
DB lateral raise x 2 sets
9 January 2017
Pull 405x5, 420x4, 430x3, 440x2, 465x1 - will try to go heavy on squats this week
Smith machine bentover row 3s x 8
Monday, January 2, 2017
Happy New Year
29 December 2016
SlingShot bench press 335x5, 345x4, 355x3, 365x2, 385x1
Had a weird pain under my left scapula today so I didn't go too heavy and skipped the seated rowing. Did 4 sets of 10-12 band pullaparts instead.
Incline press 5-4-3-2
Smith machine bent over rows 4s x 6-8
Preacher curl DB + EZ bar superset x 4
Tricep rope extensions + pushdowns x 3 supersets
30 December 2016
Squat 405x5, 415x4, 435x3, 445x2, 465x1
Squats feel slow, heavy and wrong. I'm struggling to even walk the barbell out of the rack.
Hack squat 3s x 12 for a bit of variety
Leg extension 2s x 15
2 January 2017
Bench press 305x5, 315x4, 325x3, 335x2, 345x1, 365x1, 385x1
Unlike squats, benching is going well, and has been going well for some time.
Close grip 2s x 5
Pulldowns 10-8-6-5, close-grip 8-6
Barbell curl 3s x 8, 2s x 6
Standing BTN press 155x5, 165x4, 175x3, 180x2, 190xnone
SlingShot bench press 335x5, 345x4, 355x3, 365x2, 385x1
Had a weird pain under my left scapula today so I didn't go too heavy and skipped the seated rowing. Did 4 sets of 10-12 band pullaparts instead.
Incline press 5-4-3-2
Smith machine bent over rows 4s x 6-8
Preacher curl DB + EZ bar superset x 4
Tricep rope extensions + pushdowns x 3 supersets
30 December 2016
Squat 405x5, 415x4, 435x3, 445x2, 465x1
Squats feel slow, heavy and wrong. I'm struggling to even walk the barbell out of the rack.
Hack squat 3s x 12 for a bit of variety
Leg extension 2s x 15
2 January 2017
Bench press 305x5, 315x4, 325x3, 335x2, 345x1, 365x1, 385x1
Unlike squats, benching is going well, and has been going well for some time.
Close grip 2s x 5
Pulldowns 10-8-6-5, close-grip 8-6
Barbell curl 3s x 8, 2s x 6
Standing BTN press 155x5, 165x4, 175x3, 180x2, 190xnone
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