11 December 2012
Back squat:
135x5 - 225x3 - 255x3 - 280x5 - 315x5 - 385x5 - 435x5 (all high-bar, close-stance)
Then 465x5, 485x5, 485x4 all regular stance with belt
Leg press: 10 reps with 5 - 6 - 7 plates +10 lbs.
Glute-ham raise 3 sets x 8
Weighted incline board situps 5 sets
Tried some front squats in the Smith machine (very light). They felt pretty good and I was able to maintain a straight posture and squat completely ATG, but my knees feel a bit off today.
Wednesday, December 12, 2012
Monday, December 10, 2012
Training - Incline Press
9 December 2012
Incline bench press 225 lbs. x 4 sets x 6
Seated low pulley rows 3 sets x 10
Did these as follows: grab cable handles - perform a scapular shrug - hold the shrugged position - row. Used less than half my usual weight and totally smoked my mid-back.
Standing BTN overhead press 125 lbs. x 12, 120 lbs. x 12, x 10
Chest-supported seated rows - same here, went light for 3 x 10-12, going for the squeeze in the mid-back area
DB skullcrushers 3 x 10 (60 lbs.)
Barbell curls 4 x AMAP with strict form and light weight
Incline bench seated DB curls 3 x AMAP, as above
Incline bench press 225 lbs. x 4 sets x 6
Seated low pulley rows 3 sets x 10
Did these as follows: grab cable handles - perform a scapular shrug - hold the shrugged position - row. Used less than half my usual weight and totally smoked my mid-back.
Standing BTN overhead press 125 lbs. x 12, 120 lbs. x 12, x 10
Chest-supported seated rows - same here, went light for 3 x 10-12, going for the squeeze in the mid-back area
DB skullcrushers 3 x 10 (60 lbs.)
Barbell curls 4 x AMAP with strict form and light weight
Incline bench seated DB curls 3 x AMAP, as above
Saturday, December 8, 2012
Training - Pull
8 December 2012
Missed with 490 today (twice), but otherwise the session went well.
Deadlift:
135x10 - 225x5 - 315x2 - 385x1 - 405x1 - 425x1 - 455x1 - 490 x fail x 2
Pulldowns, heavy-ish, 180 lbs. x 4 sets x 6
Back hyperextensions 2 x 12
Glute-ham raise 3 x 8
Incline ab board weighted situps 3 x 8
Some stretching, wall walking, plus a couple sets of rope climb.
Missed with 490 today (twice), but otherwise the session went well.
Deadlift:
135x10 - 225x5 - 315x2 - 385x1 - 405x1 - 425x1 - 455x1 - 490 x fail x 2
Pulldowns, heavy-ish, 180 lbs. x 4 sets x 6
Back hyperextensions 2 x 12
Glute-ham raise 3 x 8
Incline ab board weighted situps 3 x 8
Some stretching, wall walking, plus a couple sets of rope climb.
Friday, December 7, 2012
Training - Incline Press
6 December 2012
Incline press 235 lbs. x 2 sets x 6, 220 x 1 x 6, 1 x 7
Loaded the bar wrong - was supposed to only do 220 for the usual 4x6. The 235 felt weirdly heavy (because I thought it was 220, obviously), but I still squeezed out two okay sets with it, which makes me happy. I feel like I could have done more reps on the last set if I hadn't done the two sets with 235. Next weight - 225 x 4 x 6.
One-armed DB row (100 lbs.) 5 sets x 6
Smith machine front military press (rack was occupied) - 4 sets x 5, 1 set x 3, progressively heavier. Focused on squeezing the weight up with the shoulders.
DB skullcrushers (60 lbs.) 3 sets x 10
Incline bench DB curls 3 sets x 10
Incline press 235 lbs. x 2 sets x 6, 220 x 1 x 6, 1 x 7
Loaded the bar wrong - was supposed to only do 220 for the usual 4x6. The 235 felt weirdly heavy (because I thought it was 220, obviously), but I still squeezed out two okay sets with it, which makes me happy. I feel like I could have done more reps on the last set if I hadn't done the two sets with 235. Next weight - 225 x 4 x 6.
One-armed DB row (100 lbs.) 5 sets x 6
Smith machine front military press (rack was occupied) - 4 sets x 5, 1 set x 3, progressively heavier. Focused on squeezing the weight up with the shoulders.
DB skullcrushers (60 lbs.) 3 sets x 10
Incline bench DB curls 3 sets x 10
Wednesday, December 5, 2012
Squat Training
4 December 2012
High-bar close-stance squat:
135x8 - 205x5 - 235x5 - 265x7 - 335x5 - 385x5 - 415x5 - 465x3x3
Used belt on all sets above 235 lbs., wraps on the triples with 465. Felt weak and tired.
Leg press:
5 plates x 10
6 plates x 10
7 plates + 10s x 10
7 plates + 35s x 8
Leg extension 1 set x 10 - too tired to go on, so I called it quits.
Update on December 6: Worst. Soreness. Ever. Don't know why, but I can't recall my quads ever being this sore.
High-bar close-stance squat:
135x8 - 205x5 - 235x5 - 265x7 - 335x5 - 385x5 - 415x5 - 465x3x3
Used belt on all sets above 235 lbs., wraps on the triples with 465. Felt weak and tired.
Leg press:
5 plates x 10
6 plates x 10
7 plates + 10s x 10
7 plates + 35s x 8
Leg extension 1 set x 10 - too tired to go on, so I called it quits.
Update on December 6: Worst. Soreness. Ever. Don't know why, but I can't recall my quads ever being this sore.
Tuesday, December 4, 2012
Training - Incline Press
3 December 2012
Incline press 210 lbs. x 3 sets x 6, 1 set x 8 - move up to 220 lbs. next session.
Still weak on these, but progressing nicely.
Pullups 5x5
Standing BTN military press 120 lbs. x 12, 125 lbs. x 12, 125 lbs. x 8
Rubber band tricep pushdowns x20, x15, x15
EZ bar curl, elbows against wall 4 sets
Concentration curl 3 sets x 6
Incline press 210 lbs. x 3 sets x 6, 1 set x 8 - move up to 220 lbs. next session.
Still weak on these, but progressing nicely.
Pullups 5x5
Standing BTN military press 120 lbs. x 12, 125 lbs. x 12, 125 lbs. x 8
Rubber band tricep pushdowns x20, x15, x15
EZ bar curl, elbows against wall 4 sets
Concentration curl 3 sets x 6
Monday, December 3, 2012
Training - Pull (PR)
1 December 2012
Deadlift:
135x10 - 225x5 - 315x2 - 385x1 - 405x1 - 425x1 - 445x1 - 485x1 (PR)
ROws from floor 135x10, 225x3
Shrugs 455 lbs. x 3 sets x 8
Glute-ham raise 3 sets x 8
Weighted abs 3 sets
Super 100s: face pulls
Deadlift:
135x10 - 225x5 - 315x2 - 385x1 - 405x1 - 425x1 - 445x1 - 485x1 (PR)
ROws from floor 135x10, 225x3
Shrugs 455 lbs. x 3 sets x 8
Glute-ham raise 3 sets x 8
Weighted abs 3 sets
Super 100s: face pulls
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