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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:

  • 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.
Once I can total 50 reps with no strain, increase weight by 5 lbs. I think 75 pounds would be a good starting point.

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

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