12 November 2012
Felt shitty tonight, went for another PR and missed.
135x10 - 225x5 - 315x2 - 385x1 - 415x1 - 435x1 - 485xfail
Back-off 355x2sx3
Bent-over row from floor 135x10 - 225x3 - 235x2sx3
Shrug 365x6 - 415x6 - 455 lbs. x 8, x 6, x 6
Glute-ham raise 3 sets
Weighted incline board situps 2 sets
Monday, November 12, 2012
Sunday, November 11, 2012
Training - Bench Press
11 November 2012
Bench press 330 lbs. x 4 sets x 2, 1 set x 1, back-off 245 lbs. x 6
One-arm DB row (100 lbs.) 3 sets x 6
Seated Smith machine BTN press 4 sets
Straight-arm pulldown 3 sets x 6
Tricep pushdowns 3 sets, heavy
DB concentration curls 4 sets x 6
Bench press 330 lbs. x 4 sets x 2, 1 set x 1, back-off 245 lbs. x 6
One-arm DB row (100 lbs.) 3 sets x 6
Seated Smith machine BTN press 4 sets
Straight-arm pulldown 3 sets x 6
Tricep pushdowns 3 sets, heavy
DB concentration curls 4 sets x 6
Thursday, November 8, 2012
Training - Squat
8 November 2012
High-bar close-stance back squat:
135x8-200x5-230x5-260x5-315x5-385x5-440x3sx5r
Good morning to power rack pins 135 lbs. x 2s x 5r
Leg press: 5 plates x 10 - 6 plates x 10 - 7 plates x 10
Glute-ham raise, weighted, 2 sets
Weighted incline board situps 4 sets
High-bar close-stance back squat:
135x8-200x5-230x5-260x5-315x5-385x5-440x3sx5r
Good morning to power rack pins 135 lbs. x 2s x 5r
Leg press: 5 plates x 10 - 6 plates x 10 - 7 plates x 10
Glute-ham raise, weighted, 2 sets
Weighted incline board situps 4 sets
Wednesday, November 7, 2012
Training - Bench Press
7 November 2012
Bench press 320 lbs. x 5 sets x 3
Close-grip BP 245 lbs. x 5
Straight-arm pulldown 4 sets x 6
One-arm DB row 105 lbs. x 2 sets x 6
DB skullcrushers (75) 3 sets x 8
Barbell curl 65 lbs. x 6 sets x 8, concentration curl 1 set x 6
Bench press 320 lbs. x 5 sets x 3
Close-grip BP 245 lbs. x 5
Straight-arm pulldown 4 sets x 6
One-arm DB row 105 lbs. x 2 sets x 6
DB skullcrushers (75) 3 sets x 8
Barbell curl 65 lbs. x 6 sets x 8, concentration curl 1 set x 6
Monday, November 5, 2012
Training - Pull (PR)
5 November 2012
Deadlift:
135x10 - 225x5 - 315x2 - 385x1 - 415x1 - 440x1 (almost fail) - 480x1 (PR) - 345x2x3
The single with 440 lbs. almost stalled around knees, so the 480 lb. pull makes me very happy.
Bent-over rows, each rep from floor: 135x5, 225x5, 235x2x3
Seated DB shrugs (115s) 3 sets x 15
Leg curl 2 sets x 10, heavy
Weighted incline board situps 3 sets
Deadlift:
135x10 - 225x5 - 315x2 - 385x1 - 415x1 - 440x1 (almost fail) - 480x1 (PR) - 345x2x3
The single with 440 lbs. almost stalled around knees, so the 480 lb. pull makes me very happy.
Bent-over rows, each rep from floor: 135x5, 225x5, 235x2x3
Seated DB shrugs (115s) 3 sets x 15
Leg curl 2 sets x 10, heavy
Weighted incline board situps 3 sets
Sunday, November 4, 2012
Training - Bench Press
4 November 2012
Bench press: 320 lbs. x 2 sets x 3, 3 sets x 2
I'm just not recovering on time, was still sore from the last bench press session. Not a bad effort overall, but definitely not the 5x3 I was looking for. Next week I'm switching to sets of 3 - will start at 325 and take it from there.
Smith machine seated BTN press x 4 sets (last set was sort of heavy, didn't count the weight as I don't know how much the bar weighs)
Straight-arm pulldown 3 sets x 6
Low pulley row 2 sets x 10, 1 set x 8
DB skullcrushers (75s) 3 sets x 8
Seated alternating curls 3 sets
Bench press: 320 lbs. x 2 sets x 3, 3 sets x 2
I'm just not recovering on time, was still sore from the last bench press session. Not a bad effort overall, but definitely not the 5x3 I was looking for. Next week I'm switching to sets of 3 - will start at 325 and take it from there.
Smith machine seated BTN press x 4 sets (last set was sort of heavy, didn't count the weight as I don't know how much the bar weighs)
Straight-arm pulldown 3 sets x 6
Low pulley row 2 sets x 10, 1 set x 8
DB skullcrushers (75s) 3 sets x 8
Seated alternating curls 3 sets
Training - Squat
2 November 2012
High-bar close-stance squat:
Warmup x a few sets - 315x5 - 365x5 - 435x3x5
Belt on last 4 sets. Burned the quads nicely, but I'm not sure if I can keep cranking up the weight on these or revert to my regular low-bar stance.
Leg press 10 reps with: 5 plates - 6 plates - 7 plates (done)]
Glute-ham raise 3 sets x 6-8
Weighted incline board situps 4 sets, heavy
High-bar close-stance squat:
Warmup x a few sets - 315x5 - 365x5 - 435x3x5
Belt on last 4 sets. Burned the quads nicely, but I'm not sure if I can keep cranking up the weight on these or revert to my regular low-bar stance.
Leg press 10 reps with: 5 plates - 6 plates - 7 plates (done)]
Glute-ham raise 3 sets x 6-8
Weighted incline board situps 4 sets, heavy
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