Pressing Woes, Soreness

18 May 2015


Bench press 275 x 5, 285 x 4, x 5

Bench press seems to be taking a nosedive. I miscounted on the first set with 285, but even that weight felt heavy. Shoulders and upper back (lats) are really sore. I've decided to start alternating DB presses and lighter shoulder presses week to week. Also alternate pulldowns and pullups.

Standing front press 175 lbs. 3x3 - this wasn't that hard

Pullups 30 total reps - took it easy because I have to press heavy Wednesday and Thursday (bench/OH).

Lateral raises 50 total reps

Press and Press

14 May 2015


Close-grip bench press 250 lbs. 2s x 8, 1s x 7

Could have gone for rep #8 on that last set, but my triceps were still sore from Tuesday's workout so I bitched out. My triceps have a habit of locking up / unexpectedly giving out when I do close-grip BP, and I wanted to avoid the embarrassment of getting pinned by 250 pounds and having to commit seppuku in the locker room shower later.

Standing front press 135x2, 165x1, 185x1, 205x1, 220 lbs. x 5 singles

Almost didn't make #1, it was probably the longest press repetition I've ever done. I blasted the weight up, stalled, ground it up a few inches, stalled again, managed to get it moving again (and promptly rammed the left-side 45# plate into the crossbar at the top of the rack, and almost dropped the bar on my head). Reps 2 through 5 were easier than 215 last week.

Overall I'm pretty pleased with the OHP progress. At least one of my lifts is moving.

Pulldowns 30 total reps, heavy

DB front raise 50 total reps

Seated DB curls 50 total reps

DB tricep extensions 50 total reps

Rope cable row 3s x 20

Heavy SlingShot Bench Press

12 May 2015


Bench press 245x6, 275x6, SlingShot 315x6, 355x5, 315x3

Was supposed to do 355x6, but crapped out. Shoulders feel infinitely better though. I've lost the SlingShot groove, but it should come back to me after a few sessions.

Seated cable row 30 total reps, heavy - got through these without having to reduce weight

Seated DB press 4s x 6 (65s)

DB hammer curl 50 total reps

Rope cable pushdown 50 total reps

Medium Pressing Day, Some Programming Thoughts

10 May 2015


Bench press 275 lbs. 3s x 5

Standing front overhead press 170 lbs. 3s x 3

Pullups, various grip 50 reps total

Overhead tricep extensions 50 reps total

DB lateral raises 50 reps total

Incline bench DB curls 50 reps total

Low pulley rows with rope 3s x 20

25 minutes cycling

Looking over my logs, I see that my lifting program has changed a lot. I've been making little changes here and there, trying to work around my hip and back injury, and the little tweaks have added up to something quite different from the modified Texas Method I've been running over the past couple of years.

While I still want to get back to that original template (because it's very productive as far as heavy lifts go), I'll have to do so gradually in order to accommodate some changes to my lifting and overall health goals, such as:

• Five lifting workouts per week. If I can't go heavy on squats or pulls, I should at least focus on pressing strength, especially my neglected overhead press. Maybe something positive will come out of the back injury after all.
• Less fat - no use carrying bulk around if I'm not going to use it to lift heavy weights. Plan is to get my bodyweight to under 210, then to around 200 this summer. Then if I feel like my BF% is where it should be, gradually start to add weight. At a little under 6', 210 is more than enough BW, and a lean 200 would be great.
• More cardio work - I want to aim for 2-3 sessions of 20-30 minutes, plus 2 sessions of 60 minutes per week. The short workouts will be done after lifting and the longer workouts on my two days off from lifting. I've been pretty consistent with these, I just haven't been logging them.
• No more deadlifts. Fool me once, shame on you. Fool me... you can't get fooled again. Or something. My deadlift journey has always been one of one step forward, three steps back (and months taken off training as a consequence). The only serious injuries I've ever sustained from working out and playing sports have been deadlift-related. The deadlift is the only lift in which the starting point is determined by manufacturing standards (plate diameter), rather than the relative length of your own body structures (in competition, you can adjust the height of the squat stands and bench uprights if you're taller or shorter, but you ALWAYS start with the bar at EXACTLY the same height off the floor, regardless of whether you're 6'7" or 4'11"). Seeing as I don't compete in powerlifting and have absolutely zero need to practice heavy deadlifts from the floor, mid-shin pulls in the rack will do me quite nicely. I'd like to still be lifting weights in my 60s, and snapping my back up time after time isn't really conducive to that goal.
• More SlingShot bench pressing. I have been using the two SlingShots for a while now, with good improvements on my "raw" bench press. I want to see what effect (if any) a period of SlingShot-dominant work would have on my bench press 1RM. So most of my heavy work will be done with either the Reactive or Original SlingShot.

So for the foreseeable future the plan will be:

Day 1 - Lower Body Volume - Squat sets of 5 + Pull singles + Leg Exercise 1 for 50 total reps

Day 2 - Heavy Bench Press (SlingShot) + Back Exercise 1 for 30 heavy reps + Seated DB press 4sx6

Cardio Day

Day 3 - Heavy OH Press + Close-grip Bench Press + Back Ex. 2 for 30 heavy reps

Day 4 - Heavy Squat (up to triple) + Pull singles + Leg Exercise 2 for 50 total reps + Shrug 50 reps

Cardio Day

Day 5 - Medium Bench Press 3s x 5 + Medium OH Press 3x3 + Back Ex. 3 for 50 total reps

With small exercises (arms, shoulders, upper back, calves) added throughout the week.

Shoulders and Triceps

7 May 2015


Close-grip bench press 245 lbs. 3s x 8

I'm really enjoying the CG presses, but wrist wraps are a must for this exercise due to the severely compromised position my wrists are in at the bottom. With my history of tendinitis, I might come to regret doing these.

Standing overhead press 135x2, 165x1, 185x1, 215 x 5 singles

Almost 'forgot' to press the bar all the way up on the first single with 215, then stayed focused and nailed the next 4. Was going to try a sixth single with 220, but some guy wanted to use the rack, and since I have mad guilt/shame about pressing in the power rack I let him have it.

Pulldowns 30 reps total, heavy

One-arm preacher curls (machine) 50 reps total

DB front raise 50 reps total

DB tricep extension 50 reps total

Low rope cable row 3s x 20 - terrific back exercise, not sure why I don't do these every workout

Permission To Increase the Planned Percent

5 May 2015


Bench press 335 lbs. x 5 singles, SlingShot (O) 365 lbs. x 2

Singles went better than 330 last week, but still not as explosive as I'd like them to.

Seated cable row 30 total reps, heavy - really struggled with these today.

Seated DB press 4s x 6 (65s)

Hammer curl 50 total reps (about 30 with FatGripz)

Tricep pushdown (rope) 50 total reps

Shoulders feel beat up and I'm starting to get twinges in (what I think is) my right rotator cuff. Overall this is too much pressing weekly volume. Will have to make some changes, maybe alternate bench and overhead press on the medium (5 sets of 3) day. Skipped dips today to give the shoulders a chance to recover.

Shoulders and Triceps

30 April 2015


Close-grip bench press 240 lbs. 3s x 8

Standing front press 135x2, 165x1, 185x1, 210 lbs. x 5 singles

These were hard and I had to cheat the weight up on a few of the reps. Shoulders are still sore from the mediocre bench press workout two days ago.

Pulldowns 30 total reps, heavy

Machine preacher curl 50 total reps

Front raise with DBs 50 total reps

DB tricep extensions 50 total reps

Weak Heavy Day

28 April 2015


Bench press 330 lbs. x 4 singles, SlingShot (O) 350 lbs. x 3

Failed the fourth single with 330, the bar drifted back and almost fell on my face. The guy who was spotting me had spotted me several times before, and looked disappointed. I thought about making up some excuse, then didn't. Nailed the fifth attempt but it was a grinder. Pretty sad, as this isn't even 85% of 1RM. Oh well.

Used the Original SlingShot after a long period of bench pressing with the Reactive. It felt good, but I'm not as strong with it as I used to be. So for the next training cycle I'll be pressing with the Original on my heavy day and using the Reactive on my medium day.

Seated cable row 30 total reps, heavy

Seated DB press 4s x 6 (65s)

Dips x12, x12, x10

Hammer curl 50 total reps (about 25 with FatGripz)

Tricep pushdown (rope) 50 total reps

Bodyweight is back down to under 210.

Hypertrophy Base

22 April 2015


Close grip bench press 235 lbs. 3s x 8

Standing front press 135x2, 165x1, 185x1, 195x1, 200x1, 205x1, 210x1, 215x1, 220xfail

215 felt easy enough for me to try 220, but 220 wasn't even close. Not bad overall.

Pulldowns 1s x 8, 4s x 6

Looks like I haven't lost much (any?) upper body strength over the past two weeks. Pulldowns also felt stronger than they had in the 1-2 months prior to the vacation. I did do high-rep cable pulls every day of the vacation, so those might have helped.

Front barbell raises 50 total reps

Machine preacher curls 50 total reps

Tricep DB extensions 50 total reps

Building that there HYPERTROPHY BASE for Coach.

The Unbearable Soreness of Squatting

20 April 2015


First squat workout after a layover always results in a lot of pain, and today was no different. I also realized that I planned poorly and would have to bench press on a Monday, which is something I try to avoid as much as possible. The gym was a veritable jungle tonight.

Bench press 135x5, 185x3, 225x3, 275x3, 325 x 5 singles

Bench press w. SlingShot (R) 345 lbs. x 3

My setup on the SlingShot set was terrible (legs all over the place, upper back not set properly) but the weight still came up. Overall everything felt very strong, but technique was pretty bad - I lowered the bar to the wrong spot a few times, pressed unevenly out of the bottom, was slow and non-explosive in general. The fact that it felt easy in spite of all that is encouraging.

Back-off sets (no SlingShot) 295 lbs. x 2, x 3

Completed the whole bench press part of the workout in less than 20 minutes. Usually it takes me more than double that. Good times.

Seated cable row 2s x 8, 1s x 6

Used a machine with separate handles for each arm, didn't like it.

Seated DB press 4s x 6 (60s) - this was surprisingly easy.

Dips 3s x 10

Hammer curl 50 reps total, some with FatGripz, some without.

Tricep pushdown 50 reps total

Press Medley

2 April 2015


Close-grip BP 235x6, 255x5, 275x5, 235x6

Pulldowns 3s x 6 heavy

Standing OH press 205x1, 215 x 4 singles

Actually failed first rep with 215, then got the next four in a row. Focus, focus, focus.

Barbell curls, heavy 3s x 5-6

DB tricep extensions 3s x 8-10

Machine preacher curls 3s x AMAP

Will be taking some time off, going out of town for a couple weeks. Let's see if I can keep the BW under 220 by the time I get back. Currently at 208, but 12 pounds in 14 days would hardly be a first for me.

Heavy Bench Press - 6 Week Program, Iteration Deux

31 March 2015


Bench press 325 lbs. x 5 singles, 1 negative rep with 365 lbs.

Negative felt super heavy, considering it's not even 95% of my 1RM (and broscience has it you should be able to do a negative with 120% of your 1RM). Maybe I need to do more of these. It felt very uncomfortable and weird.

Back-off sets with SlingShot 325 lbs. 3s x 2

No SlingShot 265 lbs. 2s x 5 close grip

Seated cable row 4s x 6

Seated DB press 3s x 6 (60s)

EZ bar curl, heavy 3s x 5

Incline bench DB curl 3s x 10

Also today I saw probably the most impressive feat I've ever seen at the gym. This guy walked in, a bit taller than me, very muscular and aesthetic but by no means huge. He put 135 on the bar, squatted it 6-7 times, barefoot, no belt or anything. Then he proceeded to add a plate each set until he ended up with 495 for 6-7 reps. Each squat from the first rep with 135 to the last rep with 495 looked exactly the same - upright torso, high bar, legit depth. Every rep was precise and effortless. I strain more with 315 (even when not injured) than this dude did with 495. He didn't even break a sweat.

The whole thing was done in like 10 minutes or so, after which he went over to the dumbbell rack and started doing DB bench presses.

I had seen the guy around the gym before, doing random bodybuilding shit. Never would have thought him to be this strong. Looked like he was good for at least another 50 pounds for the same no. of reps. Probably 6 plates for 3-4.

Will be thinking about this on Wednesday, as I strain to squatmorning 345 for three sets of five, all red in the face, veins popping out in my temples.

Overhead Press and Light Stuff

12 March 2015


Weighted back raises 3s x 15

Bench press 255 lbs. 3s x 5 - shoulders still feel sore from Tuesday, so this was hard. Moved the grip closer and it still hurt.

Standing front press 205 lbs. x 5 singles

Next week I'll try 210, which is more or less equal to bodyweight these days. Good times.

Pulldowns 2 sets warmup, 4s x 6 heavy

Concentration curl 6s x 6-8

Tricep pushdowns 3s x 12

Heavy Press, Week 5

10 March 2015


Bench press warmup up to 315x1, then 340 lbs. x 5 singles

With SlingShot 360 lbs. x 3

Back-off 310 lbs. x 2 singles, 280 lbs. 2s x 3

Shoulders started to hurt after that SlingShot set, so I reduced the volume.

Seated cable row 1s x 8 warmup, then 4s x 6 heavy

Seated DB press 3s x 6 (55s)

Barbell preacher curl 5s x 6

Dips 2s x 10

20 minutes cycling.

Training - OH Press

10 April 2012


Still sore from the pressing on Sunday - those weighted dips kicked my ass (or rather shoulders, chest and triceps). I'll keep doing them as a third pressing exercise, and work them into the ground. They are safe and blast the upper body better than other pressing exercises (pump-wise) = win.

Seated BTN press:

Warmup - standing two-DB OH press, worked up to 70 lbs. x 3
135 lbs. x 3
160 lbs. x 5
170 lbs. x 4
180 lbs. x 3
190 lbs. x 2
205 lbs. x 1
210 lbs. x fail

160 lbs. x 8, x 4 - this will be my go-to tactic until my OH press recovers. If I can't get heavy singles in, I'll do a bunch of reps with a light weight.

Pulldowns 5 sets x 5-8 reps - left lat hurts on the first few sets, then gets better

Seated HS rows 4 sets x 10 reps

Bicep superset: DB preacher curl + EZ bar preacher curl x 3 sets

AB work x a lot

Bench Press Training

8 April 2012


Finally a decent session.

Bench press:

Warmup x a few sets
305 lbs. x 1
330 lbs. x 1 (this is arund 92% of my 1RM and it went up pretty easily)
280 lbs. x 3 x 3 sets

Close-grip bench press negatives, 280 lbs. x 4 reps

Dips:

Bodyweight x 10
+ big chains x 5
+ big chains + small chains x 3
+ big and medium chains x 3 x 2 sets (with a few negatives added at the end)

Barbell skullcrushers, light x 2 sets - triceps were already dead

One-arm pushdowns x 2 sets, 20 and 15 reps per arm

Ab work x a lot

Overhead Press Training

27 March 2012

Weak session today, didn't hit the gym until late in the evening. I've lost a lot of strength on the OH press - today I failed to hit the progress goal, backed all the way off to 200 lbs., couldn't hit that either. Will see where I'm at next week.

Seated BTN press:
150 lbs. x 5
165 lbs. x 4
175 lbs. x 3
195 lbs. x 2
185 lbs. x 1

Seated front military press 185x1, 195x1, 200x1, 205x1

Pullups 5x5

Bent-over rows (Smith machine) 4 sets x 10, light

Long-pause bench press - worked up to 280 lbs. x 1, something of a personal best. Pause for 3 seconds.

Quick Bench Press + Lats Workout

9 March 2012

Leaving on a business trip today and won't be back until the end of the month. No gym access while I'm away, so I made sure to hit the weights before leaving.

Bench press:

Warmup x a few sets
285 lbs. x 1
310 lbs. x 1 (easy)
270 lbs. x 3 x 5 sets

Lat pulldowns (machine)

140 lbs. x 10
160 lbs. x 10
180 lbs. x 5
200 lbs. x 5
220 lbs. x 3

Tried something different for the lats, felt pretty good (but left lat still hurts).

Overhead Press + Back

6 March 2012


Seated behind-the-neck press:

150 lbs. x 5
165 lbs. x 4
175 lbs. x 3
190 lbs. x 2
205 lbs. x 1 x 5 sets - all but the last one pretty easy.

I'm loving the progress on the BTN seated press, but then again I was so weak at it that it had nowhere to go but up.

Seated front military press 185 lbs. x 2, 205 lbs. x 1

Pullups 6 sets x 5

Seated chest-supported rows 3 sets x 10

Smith machine shrugs 3 sets x 10 (2 plates per side, 3 plates per side, 4 plates +15 per side)

Barbell curls 3 sets

EZ bar bicep curls, elbows and back against wall, 3 sets

Tricep pushdowns x 2 sets x 10-12 reps

Bench Press Training

3 March 2012


Sluggish this morning, had a late night last night and ate and slept badly.

Bench press:

Warmup x a bunch of sets
280 lbs. x 1
305 lbs. x 1 (a bit of a grinder but overall nice and fast)
265 lbs. x 3 x 5 sets (easy - last rep was paused just above chest for 5 seconds)

Close-grip bench press with chains: 235 lbs. + big chains x 2 x 2

Pullups 5x5

Seated chest-supported rows 3 sets x 10-12 (light-moderate weight)

EZ bar preacher curls 3 sets x 6-8 reps + "burns"

Two-DB incline bench seated curl 40s x A.M.A.P.

Dips (bodyweight) 3 x 10

Tricep pushdowns x 2 sets x 12 reps