Four:Twenty

10 September 2015

Squat 135x8, 225x5, 275x3, 315x3, 335x5, 375x3, 420 (1+) x 5 reps

Joker sets 440x2, 450x2

Not bad. Hit the rack with one side of the bar on the 440 set and almost tipped over and died (safety pins were not in place). It's fine.

Mid-shin block pulls 405 lbs. x 5 singles

Cheated a bit - really did three singles and a double. But I waited 5 seconds between reps for the stretch reflex to dissipate because Coach said so once.

Leg press 50 total reps

The very sight of the leg press makes me shudder nowadays.

Glute-ham raise 20 total reps

Leg raises 3s x 10-12

Some extensions

Flye Like an Eagle

8 September 2015


Bench press 135x8, 185x3, 225x3, 255x3, SlingShot 285x5, 315x3, 355 (1+) x 5 reps

Joker sets 365x2, 375x2

Looks like my raw press is now stalling and my SlingShot bench press is going up. I don't think I'll ever be able to make sense of this lifting business. Maybe it's the cable flyes?

Pulldowns 30 total reps, heavy

Standing front press 200 lbs. 3s x 2 - figured I should do doubles if my singles are stalling

Standing DB curls 30 total reps

Pushdowns 50 total reps

Concentration curls 30 total reps

Cable flyes 3s x 10

Power Through

6 September 2015


High bar close stance squat 135x6, 225x5, 255x5, 285x3, 320 (1+) x 7 reps

Could have done 1-2 more, saved the lower back for pulls. No joker sets either.

Mid-shin block pull 455 lbs. x 6 singles

Leg press 50 total reps

Forgot how much these suck. Quads were on fire.

Glute-ham raise 20 total reps

Leg raise 3s x 8

No Progress

5 September 2015


Bench press 135x8, 185x3, 225x3, 250x5, 280x3, 315 (1+) x 6 reps

Felt heavy. Didn't beat last rep max with 315. Still sore from the huge workout on Thursday.

Joker sets 335x2, 345x2, 350x1 - maybe could have done two on the last set, but did not have a spotter.

Seated cable row 30 reps

Standing front press - worked up to 205x1, then 185x2, 185x1

EZ bar wall curl 30 total reps

EZ bar pullover 3s x 8

Two In One

3 September 2015


I won't be able to train tomorrow, so today I decided to combine two workouts into one. I figured I could get away with it as it's a 5-rep week.

Squat 225x5, 275x3, 315x5, 345x5, 375 (5+) x 10 reps

Bench press 135x5, 225x5, 255x5, SlingShot 285x5, 315 (5+) x 10 reps

Felt okay, but my elbows started hurting a bit. Not sure why.

Mid-shin block pulls 405 lbs. x 6 singles - middle back was fried at this point and the muscles were cramping up. I've never felt this part of the back work so hard.

Neutral-grip pullups 30 total reps - should have skipped these, as they didn't do my elbows any favors

Pushdowns 3s x 15

Seated Smith machine press - 4 random sets of 5. My back didn't feel up to standing presses and this was the only available seated station. I had to twist the bar at a weird angle to get the hooks off the catches, and elbows did not like this at all.

Machine preacher curl 3s x 10 per arm

Rational Approach

1 September 2015


High bar squat 135x5, 225x5, 255x5, 285 (5+) x 10 reps

Ten reps is enough, Saved some energy for pulls. Knee acting up yet again.

Mid-shin block pulls 455 lbs. x 5 singles - heavy but doable

That was it. Probably squatting/pulling again 2 days from now.

Backsliding

31 August 2015


Bench press 135x5, 185x5, 225x5, 255x5, 285 (5+) x 10 reps

Matched the reps from last attempt at 285. Not quite sure why I have to do 10 reps when I could just do the minimum 6 and save some energy for the OH press. But that would actually... make sense, so I'll probably never do it.

Seated cable row 30 total reps

Standing front press 135x3, 165x2, 185x1, 205x1, 215x1, 185 x 2 singles

215 went up with a terrible grind. Even 205 felt too heavy. The way my press has been moving, I should hit a 1RM of 135 by year-end.

EZ bar wall curl 30 total reps

EZ bar pullover 30 total reps

Standing DB curl 30 total reps