23 October 2017
Deadlift 405x5, 420x2, 435x3, 460x3, 415x3
Bent-over row 2s x 5
Upright row to sternum 3s x 5
Dips 5s x 10 because I forgot to do them yesterday
Squat 3s x 5
25 October 2017
SlingShot bench press 340x4, 350x3, 375x1, 345x3, 315x3
I was still tired from the raw bench pressing on Sunday and didn't have huge expectations. But I'm pissed off about the single with 375. 350x3, felt nice and easy, and I expected to get at least 2 reps with 375, if not all three. It wasn't even a legit single, as the bar got stuck halfway up and the spotter had to help me finish the lift. I probably should not have done the extra shoulder work on Monday either.
T-bar rows 3s x 8
Hammer curls 4s x 8
Band pullaparts 4 or 5 sets
Standing BTN press 135x5, 145x5, 155x5, 160x5, 160x5
Seated DB curls 4s x 8
Dips 4s x 10
Preacher curl machine x 20, x 15
28 October 2017
Paused squat 320x5, 340x4, 360x3, 380x3
Squat 405x5, 425x5, 465x3, 440x3, 335x5
Stiff-legged deadlift 3s x 5
Hack squat 4s x 12
Leg extensions x 20
29 October 2017
Bench press 300x5, 315x3, 330x3, 350x3, 330x3
Pulldowns 10-8-5
Barbell curl 1s x 10, 3s x 8
Barbell extension 2s x 8
One-arm DB press 3s x 6
Sunday, October 29, 2017
Monday, October 23, 2017
Bench Breakthrough
16 October 2017
Deadlift 405x5, 415x5, 435x3, 455x3, 435x3
Pulling seems to be right where it left off, after a month of no pulling. The deadlift is the most senseless exercise of all.
Bentover row 2s x 5
Squat, light 3s x 5
Seated leg curl x 20
18 October 2017
SlingShot bench press 335x5, 345x4, 370x3, 345x3
Remedial (non-SlingShot) bench press, paused, 275x5, 265x5
T-bar rows 4s x 8, 1s x 6
Hammer curls 4s x 8
Standing BTN press 135x5, 155x5, 165x5, 175x3, 135x3
Barbell curl 1s x 10, 3s x 8
Seated french press 3s x 10
Incline bench DB curls 3s x 8-10
20 October 2017
Paused squat 315x5, 335x5, 355x3
Squat 405x5, 425x5, 450x3, 405x5
Squat is still pretty strong. No wraps so far - used belt only.
Hack squat 4s x 12
Leg extension x 20
22 October 2017
Bench press 300x5, 320x3, 335x3, 340x3, 350x3, 300x3
Back to where I was in early September. Big surprise, considering how I was struggling with 335x2 in my last workout. I realized I was over-tucking my elbows when pressing raw (i.e. without a SlingShot) and that was making my bench press suck. So a matter of lost groove, not muscular weakness (if anything, my arms/shoulders look bigger after the lifting layoff).
Pulldowns 10-8-6-5
One-DB press 70 lbs. 3s x 6
Barbell curl 2s x 10, 3s x 8
Pushdowns 3s x 15
Incline bench DB curls 3s x 10
Deadlift 405x5, 415x5, 435x3, 455x3, 435x3
Pulling seems to be right where it left off, after a month of no pulling. The deadlift is the most senseless exercise of all.
Bentover row 2s x 5
Squat, light 3s x 5
Seated leg curl x 20
18 October 2017
SlingShot bench press 335x5, 345x4, 370x3, 345x3
Remedial (non-SlingShot) bench press, paused, 275x5, 265x5
T-bar rows 4s x 8, 1s x 6
Hammer curls 4s x 8
Standing BTN press 135x5, 155x5, 165x5, 175x3, 135x3
Barbell curl 1s x 10, 3s x 8
Seated french press 3s x 10
Incline bench DB curls 3s x 8-10
20 October 2017
Paused squat 315x5, 335x5, 355x3
Squat 405x5, 425x5, 450x3, 405x5
Squat is still pretty strong. No wraps so far - used belt only.
Hack squat 4s x 12
Leg extension x 20
22 October 2017
Bench press 300x5, 320x3, 335x3, 340x3, 350x3, 300x3
Back to where I was in early September. Big surprise, considering how I was struggling with 335x2 in my last workout. I realized I was over-tucking my elbows when pressing raw (i.e. without a SlingShot) and that was making my bench press suck. So a matter of lost groove, not muscular weakness (if anything, my arms/shoulders look bigger after the lifting layoff).
Pulldowns 10-8-6-5
One-DB press 70 lbs. 3s x 6
Barbell curl 2s x 10, 3s x 8
Pushdowns 3s x 15
Incline bench DB curls 3s x 10
Sunday, October 15, 2017
Working Back Up
11 October 2017
SlingShot bench press 335x5, 345x4, 355x3, 365x3, 335x3, 315x5
Pressing felt nice and solid today. I did 365x3 and could have comfortably done 375x3, which is more or less where I was before I took a month off lifting (385x3 was my best in the previous cycle, I think). Very happy with this.
T-bar row 3s x 10, 2s x 8 - did a lot of sets and reps, pretty heavy too
Standing BTN press 135x5, 155x5, 165x5, 135x5
Barbell curl 1s x 10, 3s x 8
Incline bench tricep pullover (EZ bar) 4s x 8-10
Incline bench curl 3s x 10
Preacher curl 4s x 6-8
13 October 2017
Squat 335x5, 355x5, 385x5, 405x5, 425x5, 445x3, 405x3
Stiff-legged deadlift 2s x 5, 1s x 3
Hack squat 3s x 10-12
Leg extension 1s x 20
15 October 2017
Bench press 300x5, 315x2, 335x1, 335x1, 315x4, 265x8, 265x6
Squat, light 3s x 5
Pulldowns 10-8-6-5
Barbell curl 1s x 10, 4s x 8
Close-grip bench press 3s x 8
One-arm DB press 60x8, 65 x 2s x 8
Dips 3s x 10
Concentration curl 3s x 8
SlingShot bench press 335x5, 345x4, 355x3, 365x3, 335x3, 315x5
Pressing felt nice and solid today. I did 365x3 and could have comfortably done 375x3, which is more or less where I was before I took a month off lifting (385x3 was my best in the previous cycle, I think). Very happy with this.
T-bar row 3s x 10, 2s x 8 - did a lot of sets and reps, pretty heavy too
Standing BTN press 135x5, 155x5, 165x5, 135x5
Barbell curl 1s x 10, 3s x 8
Incline bench tricep pullover (EZ bar) 4s x 8-10
Incline bench curl 3s x 10
Preacher curl 4s x 6-8
13 October 2017
Squat 335x5, 355x5, 385x5, 405x5, 425x5, 445x3, 405x3
Stiff-legged deadlift 2s x 5, 1s x 3
Hack squat 3s x 10-12
Leg extension 1s x 20
15 October 2017
Bench press 300x5, 315x2, 335x1, 335x1, 315x4, 265x8, 265x6
Squat, light 3s x 5
Pulldowns 10-8-6-5
Barbell curl 1s x 10, 4s x 8
Close-grip bench press 3s x 8
One-arm DB press 60x8, 65 x 2s x 8
Dips 3s x 10
Concentration curl 3s x 8
Monday, October 9, 2017
Checking In After a Month
8 October 2017
Bench press 300 2s x 4, 320x3, 330x2, 255x8
Close stance squat 275-315 x 4-5 sets, 335x3.
Pulldowns 10-10-8-5
Did these three exercises in a circuit. Bench press and pulldowns felt OK. I was weak on the bench but am expecting to regain strength fast. On the pulldowns I was stronger than before the layoff - another testament to the benefits of cable pulling.
Squats felt terrible, as expected, and my legs were sore as hell afterward. I'll squat again (light) tomorrow after deadlifts, and heavy on Thursday or Friday. Should be fun.
One-arm DB press 60 lbs. x 7, x 4
This is my new go-to exercise for shoulders. Will do DB presses on my raw bench press day and my usual BTN presses on SlingShot bench day.
Barbell curl 1s x 10, 3s x 8
Barbell extensions 3s x 8
Pushdowns 3s x 10
DB curls 2s x 8
9 October 2017
Deadlift 385x5, 405x3, 415x3, 425x3, 435x3, 365x3
This was very tough due to abovementioned leg soreness. But otherwise it felt fine - had I been less sore, I probably could have done 445 or 455x3. Which is more or less where I was before the layoff.
Bent-over row 2s x 5 - no strength lost here
Squat, light 3s x 5
Leg curl x 20, x 10
Adductor/abductor machine x 20 each
Bench press 300 2s x 4, 320x3, 330x2, 255x8
Close stance squat 275-315 x 4-5 sets, 335x3.
Pulldowns 10-10-8-5
Did these three exercises in a circuit. Bench press and pulldowns felt OK. I was weak on the bench but am expecting to regain strength fast. On the pulldowns I was stronger than before the layoff - another testament to the benefits of cable pulling.
Squats felt terrible, as expected, and my legs were sore as hell afterward. I'll squat again (light) tomorrow after deadlifts, and heavy on Thursday or Friday. Should be fun.
One-arm DB press 60 lbs. x 7, x 4
This is my new go-to exercise for shoulders. Will do DB presses on my raw bench press day and my usual BTN presses on SlingShot bench day.
Barbell curl 1s x 10, 3s x 8
Barbell extensions 3s x 8
Pushdowns 3s x 10
DB curls 2s x 8
9 October 2017
Deadlift 385x5, 405x3, 415x3, 425x3, 435x3, 365x3
This was very tough due to abovementioned leg soreness. But otherwise it felt fine - had I been less sore, I probably could have done 445 or 455x3. Which is more or less where I was before the layoff.
Bent-over row 2s x 5 - no strength lost here
Squat, light 3s x 5
Leg curl x 20, x 10
Adductor/abductor machine x 20 each
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