17 July 2013
Paused squat 315x3, 335x3, 365x3 - easier than expected
Regular squat 415x5, 485x5 - both done with belt and knee wraps, then 405x5 no belt no wraps. The 485 was shaky as hell while I was unracking and walking it out, but the actual squatting was not too hard.
Speed deadlifts 10 singles on the minute, 7 sumo and 3 conventional with 295 lbs.
Glute-ham raise 2s x 8, 1s x 4
Weighted back raise 2s x 10
Ab rollout from knees 3s x 10
HammerStrength shrugs 3s x 20
Thursday, July 18, 2013
Wednesday, July 17, 2013
Upper Body Volume
16 July 2013
Went light and easy today, partially to spare energy for the "big" pressing session on Saturday, partially because I was tired. I will probably re-design my bench pressing sessions, back off the weight on 'intensity' days and do more volume (sets of six) with medium weights, then work back up to triples and doubles. Spend more time base building, so to speak. The volume day will then become a real volume day, light bench presses done for sets of 5, followed by some seated behind-the-neck pressing, which has given me good results in the past.
Bench press 275 lbs. x 5, x 5, x 6
Standing overhead press 135 x 5, 155 x 5 - all racks and platforms were busy at this point
Lat pulldowns 140 x 5, x 10, 160 x 10
Tricep extensions to nose 95 x 8, 115 x 8, 120 x 8
DB hammer curls 3s x 10-12
EZ bar curls against wall 3s x 8
Rope pushdowns 2s x 10
Pec deck 3s x 10
Went light and easy today, partially to spare energy for the "big" pressing session on Saturday, partially because I was tired. I will probably re-design my bench pressing sessions, back off the weight on 'intensity' days and do more volume (sets of six) with medium weights, then work back up to triples and doubles. Spend more time base building, so to speak. The volume day will then become a real volume day, light bench presses done for sets of 5, followed by some seated behind-the-neck pressing, which has given me good results in the past.
Bench press 275 lbs. x 5, x 5, x 6
Standing overhead press 135 x 5, 155 x 5 - all racks and platforms were busy at this point
Lat pulldowns 140 x 5, x 10, 160 x 10
Tricep extensions to nose 95 x 8, 115 x 8, 120 x 8
DB hammer curls 3s x 10-12
EZ bar curls against wall 3s x 8
Rope pushdowns 2s x 10
Pec deck 3s x 10
Sunday, July 14, 2013
Legs - Short Volume Day
14 July 2013
Paused squat 315 lbs. x 3s x 5
Regular squat 365x5, 425x5
Hack squats 3s x 12
Leg extension w. burnout reps 1s x AMAP
Standing calf raise 1s x 20, 1s x 18
Band crunch 2s x 20
Ab rollouts 1s x 10
Paused squat 315 lbs. x 3s x 5
Regular squat 365x5, 425x5
Hack squats 3s x 12
Leg extension w. burnout reps 1s x AMAP
Standing calf raise 1s x 20, 1s x 18
Band crunch 2s x 20
Ab rollouts 1s x 10
Upper Body - Heavy(ish)
12 July 2013
2-mile run
Some lat pulldowns, 2s x 8 medium weight. The gym in my building has a lat pulldown machine, so I'll be using this on off days for some extra lat work.
13 July 2013
Bench press: warmup, then
300 lbs. x 3
315 lbs. x 2s x 3
295 x 3, 275 x 3 - back-off sets.
No SlingShot sets today, I need some time to work back into heavy weights. The sets with 315 flew up.
Overhead press 135x3, 155x3, 175x3, 185x3
BTN standing press 115 x 5
Pullups 3s x 5
Tricep extensions to nose - 95 x 8, 105 x 8, 115 x 8
DB hammer curls 3s x 10-12
Rope extensions 2s x 10
EZ bar curls against wall 3s x 8
Seated DB curls 2s x 8
Rear delt raises 2s x 15-20
Ab rollouts from knees 3s x 10
2-mile run
Some lat pulldowns, 2s x 8 medium weight. The gym in my building has a lat pulldown machine, so I'll be using this on off days for some extra lat work.
13 July 2013
Bench press: warmup, then
300 lbs. x 3
315 lbs. x 2s x 3
295 x 3, 275 x 3 - back-off sets.
No SlingShot sets today, I need some time to work back into heavy weights. The sets with 315 flew up.
Overhead press 135x3, 155x3, 175x3, 185x3
BTN standing press 115 x 5
Pullups 3s x 5
Tricep extensions to nose - 95 x 8, 105 x 8, 115 x 8
DB hammer curls 3s x 10-12
Rope extensions 2s x 10
EZ bar curls against wall 3s x 8
Seated DB curls 2s x 8
Rear delt raises 2s x 15-20
Ab rollouts from knees 3s x 10
Friday, July 12, 2013
Mediocre Pulls
11 July 2013
Still crippled by soreness from Monday, lower back and legs were fried, so I just did some moderately heavy pulls and assistance work. Tried out snatch-grip DLs for the first time, they felt pretty good. I might start to cycle them with speed and heavy deads, like:
Heavy lower body Week 1 - squat, speed DL
Heavy LB W2 - DL, speed squat
Heavy LB W3 - squat, speed DL
Heavy LB W4 - snatch-grip DL, speed squat, etc.
Deadlift - 135 x a bunch, 225x6, 315x4, 365x3, 405x3, 415x1
Gym was so humid that the bar slipped out of my hands on the second 365 rep.
Snatch-grip DL, straps and from small elevation (barbell on plates) - 315 x 3, 335 x 3 - maybe these should be done for higer reps, less weight?
Bent-over row 135 x 10, 155 x 10, 175 x 10 - kept it super strict, felt good
Speed squat 225 lbs. x 5 sets x 2 - no speed at all, so I stopped
Glute-ham raise 2 x 6
Weighted back extension 2 x 10
Standing band crunch 3 x 20
Leg curls 2 x 10 plus burn-out reps at end of each set
Still crippled by soreness from Monday, lower back and legs were fried, so I just did some moderately heavy pulls and assistance work. Tried out snatch-grip DLs for the first time, they felt pretty good. I might start to cycle them with speed and heavy deads, like:
Heavy lower body Week 1 - squat, speed DL
Heavy LB W2 - DL, speed squat
Heavy LB W3 - squat, speed DL
Heavy LB W4 - snatch-grip DL, speed squat, etc.
Deadlift - 135 x a bunch, 225x6, 315x4, 365x3, 405x3, 415x1
Gym was so humid that the bar slipped out of my hands on the second 365 rep.
Snatch-grip DL, straps and from small elevation (barbell on plates) - 315 x 3, 335 x 3 - maybe these should be done for higer reps, less weight?
Bent-over row 135 x 10, 155 x 10, 175 x 10 - kept it super strict, felt good
Speed squat 225 lbs. x 5 sets x 2 - no speed at all, so I stopped
Glute-ham raise 2 x 6
Weighted back extension 2 x 10
Standing band crunch 3 x 20
Leg curls 2 x 10 plus burn-out reps at end of each set
Tuesday, July 9, 2013
Upper Body Volume Day
9 July 2013
Did a ton of volume today, was extremely sore from the squats yesterday (even my upper back was sore) so the weights were sort of low. I have gone back to doing the 3x5 on the bench press for volume days, used a light weight and it went well.
Bench press 275 lbs. x 3s x 5
Seated chest-supported row 3s x 12
Standing military press 3s x 5
Lat pulldown 3s x 10
Hammer curl 3s x 10-12
Cable pushdown 2s x 10
EZ bar curl against wall 3s x 6-8
Tricep extension 2s x 10
Seated DB curl 2s x 8
Rear delt fly on bench 2s x AMAP
Did a ton of volume today, was extremely sore from the squats yesterday (even my upper back was sore) so the weights were sort of low. I have gone back to doing the 3x5 on the bench press for volume days, used a light weight and it went well.
Bench press 275 lbs. x 3s x 5
Seated chest-supported row 3s x 12
Standing military press 3s x 5
Lat pulldown 3s x 10
Hammer curl 3s x 10-12
Cable pushdown 2s x 10
EZ bar curl against wall 3s x 6-8
Tricep extension 2s x 10
Seated DB curl 2s x 8
Rear delt fly on bench 2s x AMAP
Back to the Gym
8 July 2013
First workout back didn't feel that bad, I haven't lost any strength in 2 weeks (nobody loses strength in 2 weeks) but the soreness today is rather exquisite.
Paused squat 315 lbs. x 3s x 5 - decided to go for the 3 wheels and it felt pretty good.
Regular squat 365x5, 415x3
Romanian DL 225 lbs. x 3s x 5 - did these with a snatch grip
Pullups 3s x 5 (for the hell of it)
Hack squats 3s x 10 - super light weight, these destroyed my quads
Standing band crunch 3s x 20
Leg extensions 3s x 10 with burn-out partial reps at the end of every set
First workout back didn't feel that bad, I haven't lost any strength in 2 weeks (nobody loses strength in 2 weeks) but the soreness today is rather exquisite.
Paused squat 315 lbs. x 3s x 5 - decided to go for the 3 wheels and it felt pretty good.
Regular squat 365x5, 415x3
Romanian DL 225 lbs. x 3s x 5 - did these with a snatch grip
Pullups 3s x 5 (for the hell of it)
Hack squats 3s x 10 - super light weight, these destroyed my quads
Standing band crunch 3s x 20
Leg extensions 3s x 10 with burn-out partial reps at the end of every set
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