Bench Press Training

17 December 2011


Bench Press:

Warmup x a few sets
280 lbs. x 5 reps x 3 sets (ground them out, but pretty stoked)
250 lbs. + big chains x 1
265 lbs. + big chains x 1

Pullups 3 sets x 5

Seated behind-the-neck press 135 lbs. x 5, 155 lbs. x 3, 175 lbs. x 2, 135 lbs. x 5

Seated rows x 3 sets

Two-DB hammer curls 3 sets

EZ bar preacher curls x 3 sets

Bottoms-up double KB presses 4 sets

Light Squats + Heavy(ish) Deadlifts

15 December 2011


Wanted to hit some light squats and light pulls, felt tired like hell but the deadlifts felt good so I went a bit heavier.

Squat - worked up to 305 lbs. x 1 over 6-7 sets

Deadlift:

340 lbs. x 2
360 lbs. x 2
370 lbs. x 2 - instead of stopping here did
420 lbs. x 1
435 lbs. x 1

Also did some standing crunches with a heavy band. Felt good.

Bench Press Training

13 December 2011


Bench press:

Warmup x a bunch of sets
280 lbs. x 5, x 4, x 3
245 lbs. + big chains x 2
265 lbs. + big chains x 1

Pullups 3 sets x 5

Seated rows x 4-5 sets

Standing overhead press - worked up to a tough 205 lbs. x 1. Lost some strength here.

Two-DB hammer curls x 3 sets

EZ bar preacher curls x 3 sets

Squat Training - Week 2 of 3-Week Cycle

12 December 2011

Final week of heavy squatting before I max out next week. I will take another (light) training session later in the week and test my 1RM either Monday or Tuesday. Will be aiming for 480, so planning to go 405x2 - 455 - 480, maybe give 500 a shot if the 480 feels okay.

Back squat:

Warmup x a bunch of sets
315 lbs. x 2
335 lbs. x 2
380 lbs. x 2
435 lbs. x 1
460 lbs. x 1
405 lbs. x 5 (no belt)

Paused squat 360 lbs. x 3

Shrugs (really wanted to do these but didn't know where to put 'em):

135 lbs. x 10
225 lbs. x 10
315 lbs. x 10
365 lbs. x 10 (straps)
415 lbs. x 8 (straps)
225 lbs. x 10

Hanging leg raises x 2 sets

Hack squats x 3 sets

Glute-ham raise (BW) x 2 sets

Bench Press Training - More 3x5

10 December 2011


Continued to move the weight up on the 3x5 and am still hitting the reps. Today's session turned out to be more high-volume than planned. I managed to squeeze a lot of work into around 90 minutes.

Bench Press:

Warmup x a few sets
270 lbs. x 3 sets x 5
275 lbs. + big chains x fail (didn't even come close to pressing it - nasty surprise)
245 lbs. + big chains x 1 (barely)
265 lbs. + big chains x 1 (almost missed again)

Pullups/chinups 5x5

Bent-over rows x 5 medium-light sets

Seated HammerStrength rows x 4 sets, worked up to 3 plates per side x 8

Seated behind-the-neck press 135x3, 155x3, 175x2, 190x2, 200xfail, 135x5

Two-DB hammer curls 3 sets

Weighted dips x 3 sets (none very heavy)

EZ bar preacher curls x 3 sets

BW this morning - 197 lbs... dammit... can't seem to get it moving upward.

Squat Training - Week 1 of 3-Week Cycle, Day 2

8 December 2011

Back squat:

Warmup x several sets
305 lbs. x 1
335 lbs. x 2
370 lbs. x 2
425 lbs. x 1
450 lbs. x 1

Deadlift - light:

335 lbs. x 2
345 lbs. x 2
355 lbs. x 2

Deadlift starts (pull only to knees) 315 lbs. x 5 reps, x 2 reps

Hanging leg raise 2 sets

Bench Training

6 December 2011

Continued with the sets of five, felt nice and strong.

Bench press:

Warmup x a few sets
225 lbs. x 3
260 lbs. x 5 x 3 sets
260 lbs. + big chains x 1 (easy)
275 lbs. + big chains x 1 (pretty easy)

Pullups/chinups 5x5

Two-DB hammer curl x 3 sets

EZ bar preacher curl x 3 sets

Hanging leg raise (full ROM) x 2 sets x 8