22 December 2014
Instead of cardio and arms, did the volume squat workout today.
Squat 315 lbs. x 5 paused, 390 lbs. 2s x 5
Front squat to 1x5
Leg curl 3s x 8
Ab crunch machine 4s x 8-10
30 minutes cycling.
Wednesday, December 24, 2014
Monday, December 22, 2014
More Light Pressing
21 December 2014
Straight-arm front pulldowns 3s x 8
Superset BTB rows + paused shrugs 3s x 10-12
Incline bench press 205 lbs. 5x5
Pulldowns 12-10-8-6
Close-grip bench press 185x5, 205x5, 225x3sx5
Cable bicep curl 4s x 8-10
Mini-workout tomorrow - cardio and arms.
Straight-arm front pulldowns 3s x 8
Superset BTB rows + paused shrugs 3s x 10-12
Incline bench press 205 lbs. 5x5
Pulldowns 12-10-8-6
Close-grip bench press 185x5, 205x5, 225x3sx5
Cable bicep curl 4s x 8-10
Mini-workout tomorrow - cardio and arms.
Squats and Deadlifts
20 December 2014
Squat 135x5, 225x3, 275x3, 315x3, 365x3, 405x3, 455x1 (belt and wraps), 495x3 (B+W)
Deadlift singles up to 450 x 1, 475 x 1, 450 x 1
Squats felt strong, so I went ahead with the planned progression on the last set. But then my back was tired for deadlifts and the three heavy-ish singles felt really hard. Next week I'll probably only do 455x3 on the last squat set because the deadlift schedule calls for a modest max-out (planning to do 525).
Hip thrust 5x5, 2 warmup sets and 3 working sets. These feel good after the squatting and pulling.
Chest-supported DB row 4s x 8-10
Bodyweight today (and last week) was around 215, which is the lowest it's been in a while.
Squat 135x5, 225x3, 275x3, 315x3, 365x3, 405x3, 455x1 (belt and wraps), 495x3 (B+W)
Deadlift singles up to 450 x 1, 475 x 1, 450 x 1
Squats felt strong, so I went ahead with the planned progression on the last set. But then my back was tired for deadlifts and the three heavy-ish singles felt really hard. Next week I'll probably only do 455x3 on the last squat set because the deadlift schedule calls for a modest max-out (planning to do 525).
Hip thrust 5x5, 2 warmup sets and 3 working sets. These feel good after the squatting and pulling.
Chest-supported DB row 4s x 8-10
Bodyweight today (and last week) was around 215, which is the lowest it's been in a while.
Friday, December 19, 2014
More Inclines
18 December 2014
Straight-arm pulldowns 3s x 8
Upper back superset (behind-the-back row + paused high pull) 3 sets
Incline bench up to 225x5
Push press up to 225x1
Ring pullups 3s x 5
Close-grip bench press 185x5, 205 x 3s x 5 - I might start doing these with at least medium-heavy weights. But I'm a bit reluctant because even the light stuff is a bit hard on my wrists.
Forearm superset (hammer curl + reverse EZ bar curl) 3 sets
15 minutes cycling.
Will probably do a short workout tomorrow, rowing + BTN presses + something for triceps.
Straight-arm pulldowns 3s x 8
Upper back superset (behind-the-back row + paused high pull) 3 sets
Incline bench up to 225x5
Push press up to 225x1
Ring pullups 3s x 5
Close-grip bench press 185x5, 205 x 3s x 5 - I might start doing these with at least medium-heavy weights. But I'm a bit reluctant because even the light stuff is a bit hard on my wrists.
Forearm superset (hammer curl + reverse EZ bar curl) 3 sets
15 minutes cycling.
Will probably do a short workout tomorrow, rowing + BTN presses + something for triceps.
Wednesday, December 17, 2014
Squat Volume
16 December 2014
Upping the weights and dropping the sets a bit for my light squat day. Also not trying to focus on speed so much anymore, just lifting the weight as explosively as possible.
Squat 315 lbs. x 5 paused, 390 lbs. 2s x 5 unpaused
Front squat to 1s x 5
Leg curl 3s x 8
Ab machine 3s x 8-10
30 minutes cycling
Upping the weights and dropping the sets a bit for my light squat day. Also not trying to focus on speed so much anymore, just lifting the weight as explosively as possible.
Squat 315 lbs. x 5 paused, 390 lbs. 2s x 5 unpaused
Front squat to 1s x 5
Leg curl 3s x 8
Ab machine 3s x 8-10
30 minutes cycling
Monday, December 15, 2014
Volume Training
15 December 2014
Straight-arm pulldown 3s x 10
Upper body superset (behind-the-back row + paused shrug) 3s x 10-12
Incline bench press 200 lbs. 5x5
Pulldowns 12-10-8-6 (top set at 180)
Close-grip bench press 185 lbs. 4s x 5
DB flyes 3s x 12
Tricep pushdowns 3s x 10-12
Bicep tri-set 3 sets
12 minutes rowing.
Straight-arm pulldown 3s x 10
Upper body superset (behind-the-back row + paused shrug) 3s x 10-12
Incline bench press 200 lbs. 5x5
Pulldowns 12-10-8-6 (top set at 180)
Close-grip bench press 185 lbs. 4s x 5
DB flyes 3s x 12
Tricep pushdowns 3s x 10-12
Bicep tri-set 3 sets
12 minutes rowing.
Hip Trouble
14 December 2014
Left hip feels jacked up again. I tried foam rolling and it helped a bit, but I no longer believe it's just the IT band. Plague is in mild remission. Still, squatting went okay and there was no pain during the deadlifts.
Squat 135x6, 225x4, 275x4, 315x3, 365x3, 405x3, 455x1 (belt + wraps), 485x3 (B+W), 405x4
Felt pretty good, even did a back-off set of squats, which I never do. Not a good idea before deadlifting though, the first and last reps of deadlifts were super tough.
Deadlift 4 singles @ 465 lbs.
Upper back superset (behind-the-back rows + paused shrugs) 3 sets
Now that the bench press cycle is over, time to get back to training upper back 2-3 times per week.
Chest-supported DB rows on incline bench 3s x 8
Some arm work
Left hip feels jacked up again. I tried foam rolling and it helped a bit, but I no longer believe it's just the IT band. Plague is in mild remission. Still, squatting went okay and there was no pain during the deadlifts.
Squat 135x6, 225x4, 275x4, 315x3, 365x3, 405x3, 455x1 (belt + wraps), 485x3 (B+W), 405x4
Felt pretty good, even did a back-off set of squats, which I never do. Not a good idea before deadlifting though, the first and last reps of deadlifts were super tough.
Deadlift 4 singles @ 465 lbs.
Upper back superset (behind-the-back rows + paused shrugs) 3 sets
Now that the bench press cycle is over, time to get back to training upper back 2-3 times per week.
Chest-supported DB rows on incline bench 3s x 8
Some arm work
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