25 February 2016
Had to work out in the early AM today, did not have any coffee prior to the workout but still managed not to kill anyone at the gym. It never ceases to surprise me how busy that place is at 6:30AM, almost as bad as most weeknights.
SlingShot bench press 335 lbs. x 5, 305 lbs. 2s x 6, 275 lbs. x 6
The set with 335 was supposed to be 330x6, but of course I got greedy. Might have gotten that sixth rep, however did not have a spotter so did not push it. Back to using the Reactive SS for smaller boost but (maybe) bigger gainz.
Seated cable row 4s x 8
Cable fly 3s x 8
Thursday, February 25, 2016
Wednesday, February 24, 2016
More Back
23 February 2016
Pulls 405 lbs. x 5, 410 lbs. x 5, 365 lbs. 2s x 5
Again went beltless, and again did a heavier set over my top planned set. It would be great if I could complete another cycle without using a belt on pulls.
Bent-over rows 5x5
Seated leg curl 4s 8
Leg raises 3s x 15
Pulls 405 lbs. x 5, 410 lbs. x 5, 365 lbs. 2s x 5
Again went beltless, and again did a heavier set over my top planned set. It would be great if I could complete another cycle without using a belt on pulls.
Bent-over rows 5x5
Seated leg curl 4s 8
Leg raises 3s x 15
Tuesday, February 23, 2016
Volume Block 2 Begins
22 February 2016
Bench press 290 lbs. x 5, 265 lbs. x 3s x 5
Paused bench press 265 lbs. x 5, 245 lbs. x 5
Got a bit carried away with the regular bench press because it felt super easy, ran out of gas.
Pulldowns 4s x 8
BTN press 125 lbs. 4s x 8
Preacher curl machine 4 sets x AMAP
Bench press 290 lbs. x 5, 265 lbs. x 3s x 5
Paused bench press 265 lbs. x 5, 245 lbs. x 5
Got a bit carried away with the regular bench press because it felt super easy, ran out of gas.
Pulldowns 4s x 8
BTN press 125 lbs. 4s x 8
Preacher curl machine 4 sets x AMAP
Monday, February 22, 2016
Bench and Squat
18 February 2016
SlingShot bench press 370 lbs. x 2, 350 lbs. 2x2
Went up pretty easily.
Seated cable row 4s x 8
DB curl 4s x 8
Pushdowns 4s x AMAP
20 February 2016
Squat 425 lbs. x 3, 405 lbs. 2s x 3
Used belt, but no knee wraps.
Hack squat 4s x 10
Leg extension 1s x AMAP
SlingShot bench press 370 lbs. x 2, 350 lbs. 2x2
Went up pretty easily.
Seated cable row 4s x 8
DB curl 4s x 8
Pushdowns 4s x AMAP
20 February 2016
Squat 425 lbs. x 3, 405 lbs. 2s x 3
Used belt, but no knee wraps.
Hack squat 4s x 10
Leg extension 1s x AMAP
Thursday, February 18, 2016
Piriformative Experience
17 February 2016
Mid-shin deadlift 435 lbs. x 3, 415 lbs. 2s x 3
Piriformis is still bothering me when I walk and do other movements, but surprisingly I did not feel any pain doing my block pulls. I debated over whether to use a belt on the heaviest set (our of caution), decided against it and still made all three reps. So I am happy to report that I completed this training cycle without using the belt for pulls at all, and only once for squats (probably twice when I squat on Saturday, provided I can squat without piriformis pain).
Also weights felt light, if it wasn't for the ass pain issue I would have done a heavier set and maybe an extra back-off one too.
Bent-over row 5x5 - went a bit lighter than usual until the last 2 sets.
Seated leg curl 4s x 8
Mid-shin deadlift 435 lbs. x 3, 415 lbs. 2s x 3
Piriformis is still bothering me when I walk and do other movements, but surprisingly I did not feel any pain doing my block pulls. I debated over whether to use a belt on the heaviest set (our of caution), decided against it and still made all three reps. So I am happy to report that I completed this training cycle without using the belt for pulls at all, and only once for squats (probably twice when I squat on Saturday, provided I can squat without piriformis pain).
Also weights felt light, if it wasn't for the ass pain issue I would have done a heavier set and maybe an extra back-off one too.
Bent-over row 5x5 - went a bit lighter than usual until the last 2 sets.
Seated leg curl 4s x 8
Tuesday, February 16, 2016
Pushing
15 February 2016
Bench press 315 lbs. x 3, 300 lbs. 2s x 3
Paused bench press 285 lbs. x 2, 270 lbs. 3s x 2
Really like the feel of paused bench presses.
Pulldowns 4s x 8 - finally back to doing these
Standing BTN press 135x5, 145x5, 155x5, 160x5
Barbell curl 30 total reps
Bench press 315 lbs. x 3, 300 lbs. 2s x 3
Paused bench press 285 lbs. x 2, 270 lbs. 3s x 2
Really like the feel of paused bench presses.
Pulldowns 4s x 8 - finally back to doing these
Standing BTN press 135x5, 145x5, 155x5, 160x5
Barbell curl 30 total reps
Sunday, February 14, 2016
Pain in the Ass
14 February 2016
A fitting title for a Valentine's Day post, methinks.
Squat 435 lbs. x 2, 410 lbs. x 2, 405 lbs. x 2
Used belt for the first time in this cycle. On the last set I felt a sharp pain in my piriformis, so I stopped squatting and skipped the sumo deadlifts. I'll be bench pressing tomorrow, so I also skipped close grip presses. Trying to rehab my ass because I have to deadlift later this week.
Leg extensions 4s x AMAP
Leg raise 4 sets
Adductor/abductor machines 3 sets each
A fitting title for a Valentine's Day post, methinks.
Squat 435 lbs. x 2, 410 lbs. x 2, 405 lbs. x 2
Used belt for the first time in this cycle. On the last set I felt a sharp pain in my piriformis, so I stopped squatting and skipped the sumo deadlifts. I'll be bench pressing tomorrow, so I also skipped close grip presses. Trying to rehab my ass because I have to deadlift later this week.
Leg extensions 4s x AMAP
Leg raise 4 sets
Adductor/abductor machines 3 sets each
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