Turkey Trot

18 November 2017

Bench press 275x5, 300x5, 310x4, 320x5, 330x4, 345x3, 350x2, 280x5

Pulldowns 10-8-7-5

Seated cable row 3s x 8

Barbell curl 1s x 10, 3s x 8

Barbell extension 4s x 6-8

One-arm DB press 60 lbs. 3s x 8

Incline bench DB curl 3s x 8

Incline bench EZ bar extension 3s x 8


19 November 2017

Deadlift 405x5, 415x4, 435x3, 445x2, 455x2

Squat 3s x 5

Leg press close stance x15, x12, wide stance 2s x 12


21 November 2017

SlingShot bench press 325x5, 335x4, 355x3, 365x3, 315x3

T-bar rows 4s x 8

Barbell extension 2s x 10, 1s x 8

Standing BTN press 135x5, 145x5, 155x5, 165x5, 175x5, push press 185x3

Barbell curl 1s x 10, 3s x 8

Preacher DB curl 3s x 6-8

Incline bench EZ bar extension 3s x 8-10

Overhead cable extension 2s x 15


22 November 2017

Paused squat up to 355x3

Squat 405x5, 425x5, 445x3, 455x3, 365x5

Stiff-legged deadlift 3s x 5

Leg press, close stance 3s x 12-15


24 November 2017

Bench press 305x5, 325x5, 340x3, 350x3, 315x5

Pulldowns 10-8-6-5

Barbell extension 2s x 8

Barbell curl 1s x 10, 3s x 8

One-arm DB press 65 lbs. 2s x 8


26 November 2017

Deadlift 405x5, 415x5, 440x3, 460x3, 415x1

Bent-over row 3s x 5

Squat 3s x 5

Leg press close stance x 20, x 15, wide stance x 10, x 15

Westside Experiment

30 October 2017

Deadlift 405x5, 415x4, 440x3, 465x3, 440x3

Third day lifting in a row, and I managed to hit my weight goals, but was definitely starting to feel creaky (piriformis pain, twitches around my left knee). Very happy about hitting three successful workouts in a row, though. Left knee has been bothering me since I went on a scrambling hike in September. I've been working on it with a foam roller, but I'm pretty inconsistent with that thing.

Bent-over row 2s x 5

Squat, light 3s x 5

Paused shrug x 20, x 15


1 November 2017

SlighShot bench press 335x5, 345x4, 365x3, 345x3, 325x3

Weak again on the geared bench press, but at least I picked the right weight for the top set and made all three reps. As long as I keep hitting my raw bench press goals, I don't really care how much I can lift with the SlingShot, so this is fine.

T-bar rows 2s x 10

Chest-supported rows 2s x 8

Standing BTN press 135x5, 155x5, 165x5, 165x5, 145x5

Push press 155x3, 185x3, 210x3

Haven't tried a push press in years. 210x3 felt a lot harder than I remember.

Barbell curl 2s x 10, 2s x 8

Preacher curl + spider curl superset x 3 sets

Pushdowns (regular + reverse grip) x 3 sets


3 November 2017

Paused squat 325x5, 345x5, 375x3, 390x3

Squat 405x5, 425x5, 445x3, 470x3, 445x2

Squats didn't feel very strong today and I had doubts about making the top set. But I went for it and it was good.

Reverse band bench press 265x5, 285x5, 300x5

Tried this for a change and some added press volume. Not really sure how I feel about it. 300x5 with reverse bands felt pretty much like 300x5 without reverse bands. Conclusion: I probably set the bands up wrong.