Volume Building

21 June 2017

SlingShot bench press 350x4, 340x5, 330x5, 330x4, 315x5

T-bar rows 1s x 10, 3s x 8

Incline bench press supersetted with rear delt raises x 3 sets

Preacher curl machine drop sets x 3

Cable pushdowns 3s x 10


23 June 2017

Squat 365x5, 405x5, 425x4, 440 2s x 4, 405x5

First set with 440 felt really nice and solid, so I decided to repeat the weight and almost got crushed.

Smith machine front squat 3s x 5-6

I do these like a sort of sissy squat with weights. Very quad-effective.

Leg press 3s x 8, then 1s x 12

Leg extensions 1s x 20, 1s x 15


25 June 2017

Bench press 335x3, 335x4, 315x4, 315x2, 305x4

Missed first set with 335, but I was pretty sure I had it. So I got a spotter and tried again and got it. Totally messed up the rest of my sets, but whatever.

Barbell extensions 3s x 8

Pulldowns 10-8-6-5

Seated BTN press 135x5, 155x5, 165x5, 185x5, 195xfail

Barbell curl 4s x 5, cheat curl 3x3

Overhead cable extensions 4s x 8

DB preacher curl 4s x 6


26 June 2017

Deadlift 410x5, 425x4, 440x2, 455x2, 475x1

Moved all rep sets up by 5 pounds or so. Missed 440x3, which was weird, especially because 455x2, felt lighter than 440x2. The plan now is to keep the same rep weights and build up the singles until I can do at least three. After all those heavy reps, 475x1 felt like a max effort.

Stiff-legged DL 2s x 5

Getting better at these, learning to engage the hamstrings more.

Bent-over row 2s x 5

Squat, light 3s x 5