29 April 2016
I've been eating a ton of salty food this week and today I noticed I was carrying a massive amount of bloat. Almost like a fat suit around my waist. As a result, squats were a breeze.
It's pretty sad to think about it though - add some temporary water weight and blubber, and instant strength gainz. No wonder so many powerlifters end up on the morbidly obese end of the weight spectrum.
Squat 430 lbs. x 4, 410 lbs. 2s x 4
Sumo deadlift 3s x 5
Leg extensions 3s x AMAP
Monday, May 2, 2016
Thursday, April 28, 2016
Early Mornings
25 April 2016
Pulls 420 lbs. x 4, 400 lbs. 2s x 4
Bent-over rows 5x5
Leg curl 4s x 8
26 April 2016
Lifted at 6:30 AM.
Bench press 325 lbs. x 3, 310 lbs. 2s x 3
Paused bench press 280 lbs. x 4
Pulldowns 4s x 8
Standing BTN press 135x5, 155x5, 165x5, 155x5
EZ bar curl + concentration curl superset x 4 sets
28 April 2016
Another 6:30AM workout. I don't mind these, as long as I'm not doing squats or deadlifts. I get up at 5 or 5:30, have a cup of coffee and head off to the gym. Not having to lift after work feels great, almost like a mini-vacation, and I'm no weaker at 6:30 AM than I am at 6:30PM.
SlingShot bench press 345 lbs. x 6, 325 lbs. 2s x 6
Seated cable row 4s x 8
Dips 3s x 10
Seated DB curl + incline bench curl superset x 3
All done in less than 45 minutes.
Pulls 420 lbs. x 4, 400 lbs. 2s x 4
Bent-over rows 5x5
Leg curl 4s x 8
26 April 2016
Lifted at 6:30 AM.
Bench press 325 lbs. x 3, 310 lbs. 2s x 3
Paused bench press 280 lbs. x 4
Pulldowns 4s x 8
Standing BTN press 135x5, 155x5, 165x5, 155x5
EZ bar curl + concentration curl superset x 4 sets
28 April 2016
Another 6:30AM workout. I don't mind these, as long as I'm not doing squats or deadlifts. I get up at 5 or 5:30, have a cup of coffee and head off to the gym. Not having to lift after work feels great, almost like a mini-vacation, and I'm no weaker at 6:30 AM than I am at 6:30PM.
SlingShot bench press 345 lbs. x 6, 325 lbs. 2s x 6
Seated cable row 4s x 8
Dips 3s x 10
Seated DB curl + incline bench curl superset x 3
All done in less than 45 minutes.
Monday, April 25, 2016
And Another Week Done
19 April 2016
Pulls 415 lbs. x 4, 425 lbs. x 4, 405 lbs. x 4, 395 lbs. x 4
Bent-over rows 5x5
Leg curl 4s x 8
21 April 2016
SlingShot bench press 320 lbs. x 8, 300 lbs. x 7
Seated cable row 4s x 8
Incline bench press 4s x 8
24 April 2016
Squat 425 lbs. x 4, 405 lbs. 2s x 4
Close-grip floor press 5x5
Leg extensions 4s x AMAP
Adductor machine 2s x 8
Pulls 415 lbs. x 4, 425 lbs. x 4, 405 lbs. x 4, 395 lbs. x 4
Bent-over rows 5x5
Leg curl 4s x 8
21 April 2016
SlingShot bench press 320 lbs. x 8, 300 lbs. x 7
Seated cable row 4s x 8
Incline bench press 4s x 8
24 April 2016
Squat 425 lbs. x 4, 405 lbs. 2s x 4
Close-grip floor press 5x5
Leg extensions 4s x AMAP
Adductor machine 2s x 8
Monday, April 18, 2016
Getting Fat = Bench Gainz
18 April 2016
Bench press 315 lbs. x 5, 300 lbs. 2s x 4
Was only supposed to do 315x4, but it felt light so I did an extra rep. It wasn't even close to being a max effort - could have probably gotten 6 or 7. My best ever rep max with 315 is 7 or 8 (at 220+ pounds), so this is pretty pleasing.
Paused bench press 275 lbs. x 5, 280 lbs. x 4
Pulldowns 4s x 8
Standing BTN press 8 reps with 115-135-145-150 lbs.
EZ bar curl + concentration curl superset x 4
Dips 3s x 10
Pushdowns 4s x 15
Bench press 315 lbs. x 5, 300 lbs. 2s x 4
Was only supposed to do 315x4, but it felt light so I did an extra rep. It wasn't even close to being a max effort - could have probably gotten 6 or 7. My best ever rep max with 315 is 7 or 8 (at 220+ pounds), so this is pretty pleasing.
Paused bench press 275 lbs. x 5, 280 lbs. x 4
Pulldowns 4s x 8
Standing BTN press 8 reps with 115-135-145-150 lbs.
EZ bar curl + concentration curl superset x 4
Dips 3s x 10
Pushdowns 4s x 15
Week Two of Cycle 3 Done
14 April 2016
SlingShot bench press 335 lbs. x 5, 315 lbs. 3s x 5
This time the plan was to hit 335x5, so that's fine.
Seated cable row 4s x 8
Incline bench press 4s x 8
DB curl + DB incline bench curl superset x 4
Dips 4s x 10
16 April 2016
Squat 390 lbs. x 5, 400 lbs. x 5, 380 lbs. x 5, 370 lbs. x 5
High-bar close stance squat 275 lbs. 2s x 8
Close-grip floor press 5x5 - started doing these again because they are hard
Leg extension 4s x AMAP
Adductor machine 4s x AMAP
SlingShot bench press 335 lbs. x 5, 315 lbs. 3s x 5
This time the plan was to hit 335x5, so that's fine.
Seated cable row 4s x 8
Incline bench press 4s x 8
DB curl + DB incline bench curl superset x 4
Dips 4s x 10
16 April 2016
Squat 390 lbs. x 5, 400 lbs. x 5, 380 lbs. x 5, 370 lbs. x 5
High-bar close stance squat 275 lbs. 2s x 8
Close-grip floor press 5x5 - started doing these again because they are hard
Leg extension 4s x AMAP
Adductor machine 4s x AMAP
Wednesday, April 13, 2016
Time Goes By
9 April 2016
Squat 380 lbs. x 5, 350 lbs. 2s x 5, 345 lbs. x 5
High-bar close stance squat 275 lbs. 2s x 8
Leg extensions 4s x AMAP
Hip adduction 4s x AMAP
11 April 2016
Bench press 305 lbs. x 5, 290 lbs. 2s x 5
Paused bench press 275 lbs. x 4 (fail), 260 lbs. x 5
After squatting on Saturday, I had a terrible case of leg DOMS, which makes sense. I also felt sore through the arms/shoulders/chest, which makes no sense. Pressing was hard, and I even failed the top paused bench press set, which hasn't happened in a while (I cut it one rep short).
Pulldowns 4s x 8
Standing BTN press 135 lbs. 4s x 8
EZ curl + concentration curl x 4 supersets
12 April 2016
Pull 410 lbs. x 5, 385 lbs. 2s x 5
Bent-over row 5x5
Leg curl 4s x 8
Dips 4s x 8 - because I didn't do them yesterday.
Squat 380 lbs. x 5, 350 lbs. 2s x 5, 345 lbs. x 5
High-bar close stance squat 275 lbs. 2s x 8
Leg extensions 4s x AMAP
Hip adduction 4s x AMAP
11 April 2016
Bench press 305 lbs. x 5, 290 lbs. 2s x 5
Paused bench press 275 lbs. x 4 (fail), 260 lbs. x 5
After squatting on Saturday, I had a terrible case of leg DOMS, which makes sense. I also felt sore through the arms/shoulders/chest, which makes no sense. Pressing was hard, and I even failed the top paused bench press set, which hasn't happened in a while (I cut it one rep short).
Pulldowns 4s x 8
Standing BTN press 135 lbs. 4s x 8
EZ curl + concentration curl x 4 supersets
12 April 2016
Pull 410 lbs. x 5, 385 lbs. 2s x 5
Bent-over row 5x5
Leg curl 4s x 8
Dips 4s x 8 - because I didn't do them yesterday.
Friday, April 8, 2016
Svelte
7 April 2016
Weighed in at slightly over 211 lbs. today. This is surprising, as I've been feeling pretty skinny lately and wondering if I should increase my daily food intake. I guess not.
SlingShot bench press 335 lbs. x 5, 315 lbs. x 6, 300 lbs. 2s x 6
Still couldn't hit 335x6 as planned. I don't know how many times I've written those same words. Not terribly concerned about it because my lower-rep weights have been moving upward, but 335x6 seems to be some sort of mental barrier I just can't get over.
Pullups x 5 or 6 sets - in between presses, focused on "spreading the bar" with my lats
Seated cable rows 4s x 8
Incline bench press 4s x 8
Dips 3s x 8
Various cable curls x a bunch of sets
Weighed in at slightly over 211 lbs. today. This is surprising, as I've been feeling pretty skinny lately and wondering if I should increase my daily food intake. I guess not.
SlingShot bench press 335 lbs. x 5, 315 lbs. x 6, 300 lbs. 2s x 6
Still couldn't hit 335x6 as planned. I don't know how many times I've written those same words. Not terribly concerned about it because my lower-rep weights have been moving upward, but 335x6 seems to be some sort of mental barrier I just can't get over.
Pullups x 5 or 6 sets - in between presses, focused on "spreading the bar" with my lats
Seated cable rows 4s x 8
Incline bench press 4s x 8
Dips 3s x 8
Various cable curls x a bunch of sets
Subscribe to:
Posts (Atom)
Posts
