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

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

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