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