Training - Legs

11 March 2013


Pre-exhaust leg ext 2 x 12, abductor/adductor 1 x 20 each, light

Pause squats 135x5 - 185x5 - 225x5 x 4 sets - 235x5

Regular squats 315x5

Heels-elevated squats AMAP with 135 lbs.

Romanian DL 2 x 8 w. 135 lbs., 1 x 8 w. 155

Leg press with pause at bottom 4 p x 10, 5 p x 10, x 8

Leg extension, heavy 2 x 10

Incline board situps 1 x 20 unweighted, 2 x 10 weighted

Adductor/abductor machine 1 x 20 each, heavy

Training - Bench Press

7 March 2013


Did bench presses and SlingShot bench presses.

Bench press, regular: 290 lbs. x 3 sets x 6, 1 set x 4

Bench press with SS: 315x5 335x3

One-arm DB rows 4 sets x 6

DB curls, seated on bench, 4 sets x 8

DB skullcrushers 2 x 10, rope pushdowns 1 set x 12

Reverse curls 2 x 8

Training - Pull

6 March 2013


Deadlifting went OK today considering I did squats yesterday.

Stiff-leg DL: 115x10 - 225x5 - 275x3 - 315x3 - 365x5

Romanian DL 3 sets x 8

Incline ab board situps, 1 x 20 BW, 3 x 10 weighted

Back hyperextensions 3 x 10

Leg press w. pause at bottom: 4 plates x 10, 5p x 2 x 10

Abductor/adductor machines 1 set x 20 each

Training - Legs

5 March 2013


Still doing rehab squats. Focused on quads today, as I'll be deadlifting tomorrow and wanted to spare the posterior chain somewhat.

Pause squats 135x5 - 185x3 - 225x3 - 245x3 - 275x3 - 295x3 (added belt on last set)

The first three sets were done with small plates under my heels, keeping the upper body completely vertical. Something like the incline squat mentioned here. Definitely something to keep doing, but I won't be going over 135 lbs. on this exercise in the future, as it does strain the knees quite a bit.

Leg extension 3 x 12, heavy

Hack squat (1 plate each side) 3 sets. I don't get how some people can use significant weight on this exercise, one plate per side kicks my ass worse than 400-lb. close-stance squats. Whatever.

Training - Bench Press

5 March 2013


Bench press: 290 lbs. x 3 sets x 6, 1 set x 5

Seated pulley row 3 sets x 6

DB flyes 1 set x AMAP (somewhere around 20)

Standing military press 185x4, 155x6, 135x8

Pullups 3 x 5

Seated two-DB curls 3 x 10

Rope pushdowns 3 x 10-12

Training - Deadlift

2 March 2013


Deadlift from below knee:

135x10 - 225x5 - 315x2 - 385x1 - 415x1 - 435x1 - 455x1 - 475x1 (PR)

Last cycle I peaked out at 455 or 460, so this was pretty good.

Incline board situps, 1 x 20 unweighted, 2 x 10 weighted

Back hypers 3 x 10

Glute-ham raise 3 x 5

HammerStrength shrug 4 x 8-12

Romanian deadlift 135 x 3 x 8

Reverse curl 3 x 10

Training - Bench Press, Raw and GearWhore Style

1 March 2013


After much reading of reviews and deliberating, I broke down and bought a SlingShot from Mark Bell's online store. I never saw the point in "geared" bench pressing since I don't compete, but I read a lot of really positive reviews from raw bench pressers who recommend it for overload training.

I've been toying with the idea ever since I've started bench pressing twice a week. When the weights got heavy in my last training cycle, I began to experience some pectoral pain and I'm terrified of a pec tear. So I got one two days ago and today was my first workout with it.

Bench press (no SS): warmup, then 290 lbs. x 4 sets x 6

Bench press, with SS: 225x6, 305x5, 325x4. These were nice and controlled, close-grip presses.

While there is definitely a learning curve with this thing, it felt nice and natural even on the first set. The SlingShot locks your arms in the correct biomechanical groove, forces you to tuck your elbows into your sides and grip the bar close, thus delivering cruel and unusual punishment to your triceps. I'd rate the device 10/10.

While it definitely gives you a considerable boost at the bottom (from the chest), it's not a ridiculous amount of boost, and the upper half of the movement is 100% shoulders and triceps. I can definitely bench press 325 lbs. for a top set of 4 even without the SlingShot, but not after hitting all those sets and reps beforehand. So I'd say the 10% overload estimate is pretty spot on. I've decided to use it after my regular sets are done, as overload for 1-2 heavy sets of 5, maybe once a week. Hopefully this will allow me to keep pressing twice a week while reducing the strain on my pectorals and shoulders. The ultimate goal is still 405x1, no SlingShot.

Chest-supported rows 4 sets x 6-10

Dips 1 x 9 unweighted, 1 x 8 + 10 lbs., 1 x 6 +25 lbs.

Pullups 3 sets x 5

DB incline bench curls 3 x AMAP

Seated half-curls with barbell 3 sets x AMAP