Squats and Deadlifts

24 July 2011

Back squat:

Bar x 2 sets x 5
95 lbs. x 10
225 lbs. x 6
245 lbs. x 4
260 lbs. x 1
305 lbs. x 1
330 lbs. x 1

Pause squats (2-second pause at bottom) 230 lbs. x 5

Deadlifts:

135 lbs. x 2
225 lbs. x 2
275lbs. x 2
325 lbs. x 2
345 lbs. x 1
365 lbs. x 1

Heaviest I've gone since the back injury, I'd say I'm back to around 75-80% of pre-injury strength in the DL.

Leg curls 3 x 10

Leg extensions 3 x 10

Calf raises 3 x 10

Incline ab board situps 3 x 12

Bench Press Training - Ed Coan Routine Week 17

23 July 2011

Regular bench press 275 lbs. x 2 sets x 5

Close-grip bench press 240lbs. x 2 sets x 5

Incline bench press 185 lbs. x 5, 195 lbs. 5

Bent-over row 135x5, 185x5, 205x5, 235x5, 255x3

Pec fly machine 1 set x 10

EZ bar preacher curl 3 sets

Skullcrushers 3 sets

Incline ab board situps 3 sets x 12

Squat Training - New Program

20 July 2011

Finally managed to hit some moderately heavy weights. Back is holding out okay, but there is still pain.

I started a new program, which should bring me back to cca. 450 lbs. for a decent single in 12 weeks. Far from impressive, but a couple of weeks ago I was contemplating quitting squats altogether.

Back squat:

95 lbs. x 10
225 lbs. x 6
245 lbs. x 4
260 lbs. x 1
305 lbs. x 1
330 lbs. x 1
250 lbs. x 8 reps x 4 sets

Pause squats (2-second pause, ridiculously hard) 230 lbs. x 5

Leg curls 3x10

Leg extensions 3x10

Calf raises 5x10

Incline bench DB curls 4 sets

Overhead Press Training

19 July 2011

Another sub-par overhead pressing session. My shoulders and triceps are getting killed by the bench press routine, so overhead pressing will be weak until I complete the 12-week cycle.

Overhead press from rack:

Warmup 3 sets
185 lbs. x 5 (even this felt heavy)
205 lbs. x 3
225 lbs. x fail x 3 (pathetic)

Behind-the-neck press 95x3, 115x2, 145x2

Pullups 5x5

Bench press (light) 205 lbs. x 2 sets x 10

Tricep pushdowns 3 sets x 10

Machine rows 3 sets

Some Squats and Deadlifts

17 July 2011

Today I had a squat session followed by some deadlifting. My lower back injury is still bothering me, but I am already at around 60% of my pre-injury weights and hoping to improve further in the coming couple of weeks.

It's going to be a long way back to decent weights, but now I'm confident I can do it.

(All in lbs., of course):

Full squat bar x 2 x 5,95x5, 145x5, 175x5, 195x5, 220x3, 245x2, 265x1, 285x1

High box squat 285x5, 305x5, 335x3, 355x3, 375x2

Deadlift 135x2, 225x2, 275x2, 295x2, 315x2, 325x1 (post-injury PR)

Leg curl 3 sets x 10

Leg extension 3 sets x 10

Calf raise, seated 3 sets x 10

Incline board situps 2x12, crunches 2x25

Bench Press Training - Ed Coan Routine Week 16

16 July 2011

Regular bench press 260 lbs. x 1 set x 8, 1 set x 7

Close-grip bench press 230 lbs. 2 setss x 8

Incline bench 185 lbs. x 2 sets x 5, 200 lbs. x 1 set x 3, 1 set x 2

Pullups 5x5

Cable low row 3 sets

Tricep pushdowns 3 sets

EZ bar preacher curls 4 sets

Overhead Press Training and Misc

12 July 2011
Full squat bar x 2 x 5, 95x5, 145x5, 175x5, 195x5, 215x3, 245x2, 255x1 (back complained a bit so I stopped)

Overhead press 145x2, 175x3, 195x3, 215x2 (shitty performance, but I was tired and the gym was overheated)

Seated behind-the-neck press 115x2, 135x2, 155x2, 165x2, 175x2

Seated incline bench DB curls 5 sets