27 February 2012
Back squat:
Warmup x a bunch of sets, 315x2, 335x2
380 lbs. x 1 (B+W)
425 lbs. x 1 (B+W)
440 lbs. x 1 (B+W) - misloaded here, should have done 450x1... but the way things were going 440 was enough
400 lbs. x 5
410 lbs. x 4
420 lbs. x 2
430 lbs. x 1
Paused squats 315 lbs. x 3, 325 lbs. x 1, 335 lbs. x 1
Leg press: 4 plates x 8, 5 plates x 8, 6 plates x 8
Leg extensions x 1 set A.M.A.P.
Abductor machine 1 set x 20
Adductor machine 1 set x 20
Still can't get rid of the pain in the left inner thigh.
Leg curl x 1 set A.M.A.P.
Monday, February 27, 2012
Sunday, February 26, 2012
Extra Workout - Back and Arms
26 February 2012
Today I did about 45 minutes of assistance work to cover some areas I missed yesterday.
Seated low cable rows 4 sets x 8-10 reps (light, medium, then two heavy-ish sets)
Two-DB seated shrugs: 80 lbs. x 12, 100 lbs. x 8-10 x 2 sets
EZ bar preacher curl: 4 sets 6-10 reps plus some "burn" reps at the end of last 2 sets
Tricep pushdowns: 3 heavy sets x 8-10, then one light set x A.M.A.P (these were supersetted with the curls)
Incline ab board twisting situps x 3 sets
Today I did about 45 minutes of assistance work to cover some areas I missed yesterday.
Seated low cable rows 4 sets x 8-10 reps (light, medium, then two heavy-ish sets)
Two-DB seated shrugs: 80 lbs. x 12, 100 lbs. x 8-10 x 2 sets
EZ bar preacher curl: 4 sets 6-10 reps plus some "burn" reps at the end of last 2 sets
Tricep pushdowns: 3 heavy sets x 8-10, then one light set x A.M.A.P (these were supersetted with the curls)
Incline ab board twisting situps x 3 sets
Bench Press Day
25 February 2012
Another strong session, although I couldn't finish the 5x3 with 290 lbs. as prescribed. Still did better than I expected.
Bench press:
Warmup x a few sets
295 lbs. x 1
320 lbs. x 1 (again, fast and explosive like it should be)
290 lbs. x 3 x 1 set, x 2 x 3 sets
275 lbs. x 3 x 1 set (lowered the weight on the last triple)
Triceps were pretty fried at this point, so I didn't do any close-grip pressing.
Pullups 5x5 (I still have that weird pain in my left lat)
Smith machine bent-over rows x 4 sets x 8-10 reps
DB flyes 40 lbs. x A.M.A.P
Tricep pushdowns, medium, 2 sets x 10+ reps
Cut the workout short due to time constraints but returned the next day to finish it off.
Another strong session, although I couldn't finish the 5x3 with 290 lbs. as prescribed. Still did better than I expected.
Bench press:
Warmup x a few sets
295 lbs. x 1
320 lbs. x 1 (again, fast and explosive like it should be)
290 lbs. x 3 x 1 set, x 2 x 3 sets
275 lbs. x 3 x 1 set (lowered the weight on the last triple)
Triceps were pretty fried at this point, so I didn't do any close-grip pressing.
Pullups 5x5 (I still have that weird pain in my left lat)
Smith machine bent-over rows x 4 sets x 8-10 reps
DB flyes 40 lbs. x A.M.A.P
Tricep pushdowns, medium, 2 sets x 10+ reps
Cut the workout short due to time constraints but returned the next day to finish it off.
Thursday, February 23, 2012
Deadlifts and Day 2 of Squats
23 February 2012
Lousy day today, the lower body hasn't recovered from the squatting on Monday yet. Fortunately this is the last week of high-rep squats (multiple sets of five after working up to a max for the week). It's been an excruciating experience - first the two weeks of sets of 8, then the five weeks of sets of five - but this phase is supposed to build the body up for the heavier triples, doubles and singles to come in the next 7 weeks. Seems to have worked well; my bodyweight is sitting at around 205 lbs. now with no noticeable gains in fat.
Once the deadlifts start getting heavy I'll have to rethink the whole squat-twice-a-week strategy. Or at least do one heavy day and some light squats on deadlift day, maybe with a safety bar.
Deadlift:
135 lbs. x 10, 225 lbs. x 5
300 lbs. x 1 (double OH)
345 lbs. x 1 (had to use mixed grip - too many shrugs on Tuesday!)
370 lbs. x 1 (mixed grip)
Sumo deadlift 275 lbs. x 5
Deficit deadlift 275 lbs. x 5
Squat: a few reps to warm up, then:
370 lbs. x 1 (B+W)
415 lbs. x 1 (B+W)
440 lbs. x 1 (B+W)
Paused squat 320 lbs. x 3 (even this felt more like 420)
Tried some leg presses, but legs were too sore and cramped at this point. Hit one 20-rep set each on the adductor and the abductor machine and left.
Lousy day today, the lower body hasn't recovered from the squatting on Monday yet. Fortunately this is the last week of high-rep squats (multiple sets of five after working up to a max for the week). It's been an excruciating experience - first the two weeks of sets of 8, then the five weeks of sets of five - but this phase is supposed to build the body up for the heavier triples, doubles and singles to come in the next 7 weeks. Seems to have worked well; my bodyweight is sitting at around 205 lbs. now with no noticeable gains in fat.
Once the deadlifts start getting heavy I'll have to rethink the whole squat-twice-a-week strategy. Or at least do one heavy day and some light squats on deadlift day, maybe with a safety bar.
Deadlift:
135 lbs. x 10, 225 lbs. x 5
300 lbs. x 1 (double OH)
345 lbs. x 1 (had to use mixed grip - too many shrugs on Tuesday!)
370 lbs. x 1 (mixed grip)
Sumo deadlift 275 lbs. x 5
Deficit deadlift 275 lbs. x 5
Squat: a few reps to warm up, then:
370 lbs. x 1 (B+W)
415 lbs. x 1 (B+W)
440 lbs. x 1 (B+W)
Paused squat 320 lbs. x 3 (even this felt more like 420)
Tried some leg presses, but legs were too sore and cramped at this point. Hit one 20-rep set each on the adductor and the abductor machine and left.
Press Training
21 February 2012
Seated behind-the-neck press:
140 lbs. x 5
160 lbs. x 4
170 lbs. x 3
180 lbs. x 2
195 lbs. x 1 x 5 sets
Seated front press: 185 lbs. x 1, 205 lbs. x 1, 185 lbs. x 2
Pullups 5x5
T-bar rows 4 sets x 8-10 reps
Seated chest-supported row 1 set x 10
Smith machine shrugs x 4 sets x 8-10 reps
Long-pause bench presses (5+-second pause on chest) – a few singles and doubles with 245 lbs., trying to find the optimal position for the bar on the chest.
Biceps supersets:
DB preacher curl 1 set + burn reps
EZ bar preacher curl 2 sets x burn reps
Barbell curl 1 set A.M.A.P.
Tricep pushdowns 2 sets x 10+ reps
Pressing is going well, despite being beat to death by yesterday's squatting.
Monday, February 20, 2012
Squat Training - Last Week of 5-Week Cycle
20 February 2012
Back squat:
Warmup x a bunch of sets
335 lbs. x 1
370 lbs. x 1 (belt + wraps)
415 lbs. x 1 (B+W)
440 lbs. x 1 (B+W)
360 lbs. x 5 x 4 sets (B+W)
Paused squats - fail
Glute-ham raise 2 sets x 5 reps
Leg extension 1 x set as many as possible
Leg curl 1 set x as many as possible
Calf raise 1 set x A.M.A.P.
Situps on ab board x 3 sets x A.M.A.P.
Back squat:
Warmup x a bunch of sets
335 lbs. x 1
370 lbs. x 1 (belt + wraps)
415 lbs. x 1 (B+W)
440 lbs. x 1 (B+W)
360 lbs. x 5 x 4 sets (B+W)
Paused squats - fail
Glute-ham raise 2 sets x 5 reps
Leg extension 1 x set as many as possible
Leg curl 1 set x as many as possible
Calf raise 1 set x A.M.A.P.
Situps on ab board x 3 sets x A.M.A.P.
Bench Press Training
18 February 2012
Great session today, total opposite of the debacle last Saturday.
Bench press:
Warmup x a few sets
285 lbs. x 1
310 lbs. x 1 (smoked it)
280 lbs. x 5 sets x 3 (got all of them)
Close-grip bench press 225 lbs. + big chains x 2 sets x 3
Pullups 5x5
T-bar rows x 3 sets 8-10 reps
Dips 2 x 10
Biceps medley:
DB preacher curls x 6 reps + 5-6 "burns"
EZ bar preacher curls x 6 reps + 5-6 "burns" x 2 sets
Barbell curls x as many as possible w. 95 lbs.
Tricep pushdowns 2 sets x 12-15 reps
Great session today, total opposite of the debacle last Saturday.
Bench press:
Warmup x a few sets
285 lbs. x 1
310 lbs. x 1 (smoked it)
280 lbs. x 5 sets x 3 (got all of them)
Close-grip bench press 225 lbs. + big chains x 2 sets x 3
Pullups 5x5
T-bar rows x 3 sets 8-10 reps
Dips 2 x 10
Biceps medley:
DB preacher curls x 6 reps + 5-6 "burns"
EZ bar preacher curls x 6 reps + 5-6 "burns" x 2 sets
Barbell curls x as many as possible w. 95 lbs.
Tricep pushdowns 2 sets x 12-15 reps
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