Weekend Squatting

19 March 2016


Squat 415 lbs. x 4, 420 lbs. x 4, 395 lbs. 2s x 4

Hope I don't jinx anything, but the lifts are progressing well. I struggled with the squat in my previous training cycle, now it seems to be back on track.

High-bar close stance squat 2s x 8

Abduction / adduction machine 3 sets x 8-10 each

Leg extension 3s x AMAP

Seven AM

16 March 2016


Pull 430 lbs. x 3, 410 lbs. 2s x 3

I think I was maybe supposed to do sets of 4. Oh well.

Bent-over row 5x5

Leg curl 4s x 8

Ab exercises x 4 sets


17 March 2016


Today I lifted at seven a.m. Fun.

SlingShot bench press 340 lbs. x 6, 320 lbs. x 4, 310 lbs. x 6

The 340 set almost killed me, so I had to back way off to get six reps on the lighter sets.

Incline bench press 4s x 5

Seated cable row 4s x 6

Pushdowns 3s x AMAP

Biceps Cramp

14 March 2016


An hour or so before the workout, I got the weirdest cramp in my lower biceps/forearm, more like a muscle spasm. My arm hurt for hours afterwards and later on I could barely straighten it out. Didn't feel very good while pressing, so the triple with 320 felt a lot heavier than it had any right to be.

Bench press 320 lbs. x 3, 305 lbs. 2s x 3

Paused bench press 275 lbs. x 4, 260 lbs. x 4

There's this groove with paused bench presses which, if I hit it correctly, the weight pops up like the bar's empty. Almost feels easier than my usual touch-n-go. If I miss it, however, even lights weights start to wobble and drift precariously over my face. Guess which happens more often.

Pulldowns 5x5

Standing BTN press 155x5, 165x5, 165x5

DB curl 4 sets x AMAP

Pushdowns 3s x AMAP

Volume Block 2 Done

10 March 2016


SlingShot bench press 345 lbs. x 4, 320 lbs. 4sx4

Went a bit crazy with the pressing.

Incline bench press 4s x 8

One-arm machine preacher curl 4s x AMAP


12 March 2016


Squat 405 lbs. 2s x 4, 415 lbs. x 4, 365 lbs. x 4

Squats felt super easy today. I probably should have skipped the second set with 405, then tried 420x4.

Leg extensions 4s x AMAP

Weights felt super light this week (except for bench pressing on Monday - 310x4 felt like 320x4). I'm hoping the momentum continues into the next 3 weeks (intensity block).

Press, Then Pull

7 March 2016


Bench press 310 lbs. x 4, 280 lbs. 2s x 4

Paused bench press 275 lbs. x 4, 250 lbs. 2s x 4

Pullups 5x5

Standing BTN press 135 lbs. 4s x 8


8 March 2016

Block pull 420 lbs. x 4, 395 lbs. x 4, 380 lbs. x 4

Could have done 425 easily IMO.

Bent-over row 5x5

Leg raises 3s x 15

Leg curl 2s x 8-10

Will do more hamstring and back work as a mini workout tomorrow.

More Where That Came From

4 March 2016


SlingShot bench press 335 lbs. x 5, 320 lbs. 2s x 5

335 went up easily, should have gone for 340.

Chest-supported row 4s x 8

BTN press 115x8, 135x8, 135x8, 140x8

Seated DB curl 4s x 8

DB tricep extensions 3s x 10-12

Pushdowns 3s x AMAP

One-arm preacher curl machine  3s x AMAP
 

5 March 2016


Squat 385 lbs. x 5, 365 lbs. 3s x 5

Squats also felt effortless.

Close-grip floor press 5x5

Hack squat 3s x 10

Leg extension 3s x AMAP

Abductor machine 3s x AMAP

Leap Day

Taking it a bit easy this week, as I will add two small-stuff workouts on my off days (back, legs and arms). I usually do cardio on these days, but a coworker wants to get back into working out, so I will take him through a couple of sessions over the next few weeks. Should be fun.


27 February 2016


Squat 380 lbs. x 5, 340 lbs. 2s x 5

Close-grip floor press 5x5 - a bit of variety

Sumo deadlift 3s x 5

Hack squat 3s x 10

Leg extension 3s x AMAP


29 February 2016

Bench press 295 lbs. x 5, 300 lbs. x 5, 285 lbs. x 5

Paused bench press 270 lbs. x 5, 255 lbs. x 4 - ran out of gas again

Pulldowns 4s x 8

Standing BTN press 135 lbs. 3s x 8

Preacher curl machine 3 sets x AMA


1 March 2016

Pull 415 lbs. x 5, 395 lbs. x 5, 375 lbs. x 5

Leg raise 3s x AMAP