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