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
Friday, March 17, 2017
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.
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