Press Lying, Gallant is Average

12 January 2014


Bench press 275x2, 305x2, 325x2 (paused), then 350 x 2

Second rep was very hard. The weight is starting to grind. Luckily I'm done with the 12-week bench press cycle; I'm supposed to work up to a heavy single next week, but I'm going to skip that because it's already beginning to stall.

Also did a bunch of light DB curl sets between pressing, like 5-6 sets of 6-8 reps.

Bench press w. SlingShot 370 x 3 - these were pretty OK.

Seated BTN press 135 x 8, 185 x 2s x 5

Pullups 3s x 5

DB hammer curls 3s x 8

DB tricep extension 3s x 10-12 - did these light and with limited range of motion, the version when you touch the dumbbell to your chest instead of going all the way behind your head. Elbows seem to have taken it OK. I'll try working them in once a week or something, very cautiously.

EZ bar curls, strict (back and head against wall) 3s x 10

Cable pushdowns 3s x 10

I've decided to work on incline pressing, at which I suck, before starting my next flat bench press cycle. This has worked for me well in the past. So what I'll do is one day of inclines (3 sets of 6) and one day of close-grip paused bench presses (3 of 5) per week, for about 4-6 weeks. The goal is to move up the incline press weight, last time I tried this I worked up to sixes and fives with 250.

Draft From Plinths

9 January 2013


Deadlift: 135x7-8, 225x5, 315x4, 385x1, 415x2, 460x2

460 is a 2-rep PR. The first three sets were done with two pauses - one after breaking the bar off the floor, the second just below lockout. These were surprisingly hard with 315.

Weighted back raise 3s x 8

Chest-supported row 3s x 10

Ab machine 2s x 10

Squatting With The Rod On the Spin

7 January 2014


Fourth day lifting in a row.

Started with a leg machine circuit: leg extension - leg curl - adductors - abductors, 10 reps each

Paused high-bar squat 255 lbs. 3s x 5

Regular HB squat 325 lbs. 2s x 5 - blew up my quads nicely.

Weighted Roman chair situps 2s x 8

Leg extension 2s x 30 seconds

Leg curl 2s x 30 seconds

Bench Press Volume

6 January 2014


Paused bench, closer-grip (about shoulder width) 285 lbs. x 3s x 5

Strained my left pec on the first set. Good thing close grip bench presses are safer for the pecs than wide grip.

Seated cable row 1s x 8, 3s x 6

Seated BTN press 135x5, 185 x 2s x 5

DB hammer curl 2s x 10, 1s x 8

Tricep pushdown 3s x 12-15

Preacher curl machine 3s x AMAP

Intensity Squat Day

5 January 2013


Paused HB squat 275x3, 315x3, 340x3

Regular HB squat 365x3, 405x3

Speed deadlifts 305 lbs. 6 singles on the minute

Leg extension 3 sets x 30 seconds (as many reps as possible within 30 secs)

Leg curl 3 x 30 seconds

Pulldowns x10, x8, x6

Weighted Roman chair situps 3s x 8

Heavy Bench Press

4 January 2014


Not a great day today, but managed to get all the sets in. I've been missing the bench press volume days lately and it seems to be affecting my heavy days. Booze and food aren't helping things either.

Bench press warmup to 315x2 paused, then 345 x 2, 325 x 3, 315 x 3

Wanted 345x3, but wasn't even close to getting a third.

Bench press w. SlingShot 365 lbs. x 3

Seated cable row 1s x 8, 3s x 6

Standing BTN press 135x10, 155 x 2s x 8

DB hammer curl 1s x 10, 2s x 8

Tricep pushdown 3s x 12-15

Preacher curl with EZ bar 3s x 10

Concentration curl 2s x AMAP

Squatting in 2014

2 January 2013


High bar speed squats 315 lbs. 8 sets x 2 on the minute - will be doing these every 4 weeks or so on my pseudo-Gillingham program.

Hack squats 3s x 10 - still pitiful weight

Weighted Roman chair situps 2s x 8, 1s x 6, ab machine 1s x 12

Leg extension 3s x 10

Leg curl 3s x 10