28 November 2014
Squat 135x6, 225x4, 275x3, 315x3, 375x3, 405x3, 425x3 (belt+wraps), 465x4
Repeated the weight from last week, felt much easier this time round.
Deadlift 445 lbs. x 6 singles
Tried a few light sets of front squats, then did squat machine for 12-10-8-8.
Friday, November 28, 2014
Thursday, November 27, 2014
Thanksgiving Bench Press
27 November 2014
Bench press 135x7, 185x5, 225x3, 275x3, 315x3, 345x3, SlingShot 375x3, 315x7
Did an extra SlingShot set for kicks and pumps.
Push press 135x3, 185x2, 205x2, 225x2 - not bad.
Tricep pushdowns 3s x 10
Hammer curl + reverse curl 3 sets
Pulldowns 12-10-10-8-4
Bench press 135x7, 185x5, 225x3, 275x3, 315x3, 345x3, SlingShot 375x3, 315x7
Did an extra SlingShot set for kicks and pumps.
Push press 135x3, 185x2, 205x2, 225x2 - not bad.
Tricep pushdowns 3s x 10
Hammer curl + reverse curl 3 sets
Pulldowns 12-10-10-8-4
Wednesday, November 26, 2014
Blah Squat
25 November 2014
Speed/volume squat 300 lbs. 2s x 5, 370 lbs. 2s x 5
This felt awful, more like 470 than 370. I haven't had a good squat session since maxing out three weeks ago.
Hack squats 3s x 8
Good mornings, light 2s x 8
Speed/volume squat 300 lbs. 2s x 5, 370 lbs. 2s x 5
This felt awful, more like 470 than 370. I haven't had a good squat session since maxing out three weeks ago.
Hack squats 3s x 8
Good mornings, light 2s x 8
Tuesday, November 25, 2014
No (Wrist) Pain, No Gain?
24 November 2014
Paused speed bench press 275 lbs. 2s x 3, 265 lbs. 2s x 3
First two sets were not fast at all. Dropped the weight and it was slightly better.
Wrist pain is back, and shoulder is flaring up again, both on the same side. Great.
Seated cable row 3s x 8
Pec deck machine 3s x 10
DB tricep extension 3s x 12
Bicep trisets (preacher curl + EZ curl + spider curl) 3 sets
Paused speed bench press 275 lbs. 2s x 3, 265 lbs. 2s x 3
First two sets were not fast at all. Dropped the weight and it was slightly better.
Wrist pain is back, and shoulder is flaring up again, both on the same side. Great.
Seated cable row 3s x 8
Pec deck machine 3s x 10
DB tricep extension 3s x 12
Bicep trisets (preacher curl + EZ curl + spider curl) 3 sets
Monday, November 24, 2014
Some Squatting
22 November 2014
Back squat 135x6, 225x3, 275x3, 315x3, 365x3, 415x2, 435x3 (belt+wraps), 465x3 (B+W)
Squats felt heavy and awkward until 435, then all was well.
Deadlift 425 lbs. x 8 singles, 90 seconds or less rest in between.
Incline board situps 3s x 8
Leg curl 3s x 8
Back squat 135x6, 225x3, 275x3, 315x3, 365x3, 415x2, 435x3 (belt+wraps), 465x3 (B+W)
Squats felt heavy and awkward until 435, then all was well.
Deadlift 425 lbs. x 8 singles, 90 seconds or less rest in between.
Incline board situps 3s x 8
Leg curl 3s x 8
Saturday, November 22, 2014
Heavy Bench Press Triple
21 November 2014
Bench press 135x5, 185x4, 225x3, 285x2, 315x3, 340x3, SlingShot 375x2
Will try 345x3 next week. SlingShot set was the hardest of the lot.
Push press 135x3, 165x2, 185x2, 205x2, 225x1
Chest supported DB row 3s x 8-10
Smith machine JM press 4s x 8
Hammer curl + reverse curl superset 3 sets
Bench press 135x5, 185x4, 225x3, 285x2, 315x3, 340x3, SlingShot 375x2
Will try 345x3 next week. SlingShot set was the hardest of the lot.
Push press 135x3, 165x2, 185x2, 205x2, 225x1
Chest supported DB row 3s x 8-10
Smith machine JM press 4s x 8
Hammer curl + reverse curl superset 3 sets
Wednesday, November 19, 2014
Quick Squat
18 November 2014
Speed squat 300 lbs. 2s x 5 with pause, 370 lbs. 2s x 5
These felt very slow and heavy for some reason.
Close-stance leg press x 15, x 12, x 10
Hack squat 3s x 8
Will do a mini workout of front squats and BTN presses (both light) tomorrow.
Speed squat 300 lbs. 2s x 5 with pause, 370 lbs. 2s x 5
These felt very slow and heavy for some reason.
Close-stance leg press x 15, x 12, x 10
Hack squat 3s x 8
Will do a mini workout of front squats and BTN presses (both light) tomorrow.
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