Lazy Posting

19 December 2016

Pull 405x5, 415x4, 425x3, 435x2, 455x1, 465x1, 485x1

That was all for today.


21 December 2016

Got to the gym today and realized I'd forgotten my SlingShot at home. So I did:

Incline bench press - pyramid up to a double, then two back-off sets

Smith machine bent-over row 4s x 6-8, heavy

Floor press 5-4-3, should have done something like 5x5 but this was also good overload

Barbell curl 4s x 6-8

Incline bench DB curls 4s x 8


22 December 2016

Found some extra time to train today, so I went to the gym to catch up on my SlingShot pressing.

SlingShot bench press 335x5, 345x4, 355x3, 365x2, 385x1, 400x1

Behind-the-back shrug 4s x 8

One-arm shrug 4s x 8 per side

DB curls 4s x 6-8


23 December 2016

Squat 405x3, 415x4

Squats felt off today. I struggled with 405, 415 felt fine, 435 I unracked and racked back twice. Then I just did close stance squats with 365 lbs. for 2 sets of 5, one 20-rep set of leg presses and called it a day.


26 December 2016

Bench press 305x5, 315x4, 325x3, 335x2, 345x1, 365x1, 380x1

Close-grip press x 5, x 3

Pulldowns 10-8-6-5

Standing BTN press 155x5, 165x4, 170x3, 175x2, 180x1

Preacher curl superset DBs + EZ bar x 3 sets


27 December 2016

Pull 395x5, 415x4, 425x3, 445x2, 455x1, no belt

Stiff-legged pull 2s x 5

Smith machine bentover row 3s x 8

Wide stance leg press 2s x 20

Holiday Gainz

11 December 2016

Bench press 295x5, 305x4, 315x3, 325x2, 335x1, 355x1, 370x1

All sets felt light and fast, except the second single with 355. Very stoked about not losing any strength after a week of travel.

Close-grip bench press x4, x 5

Pulldowns 10-8-6-5-5

Standing BTN press 155x5, 165x4, 175x3, 185x2, 195x1 - solid improvement here, not sure how or why but I'll take it

Smith machine close grip floor press 3-4 sets

Preacher curl superset dumbbells + EZ bar x 4 sets


12 December 2016

Pull 385x5, 405x4, 420x3, 435x3, 455x1

No belt, so I kept it short.

Bent-over row 3s x 5

Behind-the-back shrug 4s x 6-8

Wide stance leg press 2s x 20


14 December 2016

SlingShot bench press 335x5, 345x4, 355x3, 365x2, 375x1, 390x1

Long cable row, seated 10-8-6-5-5

Incline bench press 5-4-3-2-1

Thick bar curls 4s x 6-8

Incline bench DB curl 4s x 8-10

Tricep superset cable overhead extensions + pushdowns x 3 sets


16 December 2016

Squat 405x5, 415x4, 425x3, 435x2, 455x1, 465x1, 475x1, 485xfail

By "fail" I mean I didn't hit depth. No spectacular squat rack crashes.

Close-stance squat 315 lbs. 2s x 5

Close-stance leg press x 20, x 18, x 20

Smith machine lunge x 2 sets


18 December 2016

Bench press 300x5, 310x4, 320x3, 330x2, 340x1, 360x1, 380x1

Happy with the bench press gainz, but I'm getting quite fat.

Close-grip press 2s x 5

Pulldown 10-8-6-5-5

Standing BTN press 155x5, 165x4, 175x3, 185x2, 190xfail

Smith machine floor press x 3 sets

Preacher curl superset DBs + EZ bar x 4 sets

Interruption

27 November 2016

Bench press 300x5, 310x4, 320x3, 330x2, 340x1, 350x1, 370x1

Close reverse-grip pulldowns 10-8-6-5-5

Standing BTN press 135x5, 155x4, 165x3, 175x2, 185x2

Used a belt on the last overhead press set, and it made a difference.

Lateral raises 2s x 15

Bicep superset preacher curl + EZ bar curl x 3 sets

Tricep superset overhead cable extension + pushdown x 1 set, then my elbows got upset so I just did pushdowns 2s x 15


28 November 2016

Pulls 400x5, 415x4, 435x3, 445x2, 455x1

Wide-stance leg press x 20, x 15

I found some trigger points in my rib muscles which are causing tightness and pain in my lower back. Got to work on them before the squat workout this Friday. I tried foam rolling my lower back and piriformis over the weekend to get rid of the pain, but could not find any sore spots there. Pretty crazy how these things work. At least I know my lower back isn't messed up.


30 November 2016

SlingShot bench press 340x5, 350x4, 360x, 375x2, 390x1

Close grip bench press 2s x 5

Seated long cable row 10-8-6-5-5


2 December 2016

Squat 410x5, 430x4, 440x3, 450x2, 460x1, 470x1

Belt but no wraps. These felt good. From now on, I'll be alternating heavy squat and heavy deadlift from week to week. This means one heavy pull single (but not too heavy) on squat week and one medium-heavy squat single on deadlift week. A valuable lesson I learned from the Advanced Texas Method program.

Close-stance leg press 4s x 8, pyramiding up in weight

Now that my squat is finally doing okay again, I'm off for another two week trip. Farewell, gainz.

Turkey Day

20 November 2016

Bench press 300x5, 310x4, 315x3, 325x2, 335x1, 350x1, 370x1

Pulldowns 10-8-6-5-5

That was it for today.


22 November 2016

Pulls 400x5, 420x4, 435x3, 445x2, 465x1, 475x1, 495x1

I think I showed remarkable restraint in not going over 500 for the top single. Weights moved very fast today, but my hands hurt pretty bad and I had trouble holding onto the bar on the higher-rep sets. No idea why this was the case.

Wide-stance leg press 4s x 20

Machine high row 10-8-6-5-5

Machine crunch 4s x 8-12


23 November 2016

SlingShot bench press 335x5, 350x3, 360x3, 370x2,  380x1

Close-grip press 2s x 6

Looks like the Tuesday workout totally wrecked my lower back. Weights felt okay, but I couldn't get much leg drive into the presses.

Seated cable row 10-8-6-5-5

Standing BTN press 135x5, 155x4, 165x3, 175x2

Lateral raise 2s x 15, lateral swings x AMAP

Bicep superset DB preacher curl + EZ bar preacher curl x 3 sets

Tricep superset overhead cable extension + cable pushdown x 3 sets

Concentration curl 3s x 6-8


25 November 2016

Back was still severely sore today, so I cut my workout short. Next week I'll back off the deadlift singles and try to push the squats a bit harder.

Squat 405x5, 415x4, 425x3, 435x2

Leg press 2s x 20

Harry the Biceps Killa

13 November 2016

Bench press 300x5, 310x3, 315x3, 320x2, 330x1, 345x1, 365x1

Missed one rep at 310, which I could have gotten with a spotter. I've noticed that I often miss on the 4-rep set. The other sets were strong, but my left shoulder felt a bit tweaked afterwards.

Reverse-grip pulldowns 10-8-6-5-5

Standing BTN press 135x5, 155x4, 165x3, 175x2, 180x1, 190xfail

Face pulls 3s x 20

Preacher curl superset DB + barbell x 4 sets

Triceps superset overhead extensions + pushdowns x 3 sets


14 November 2016

Pull 395x5, 415x4, 425x3, 435x2, 445x1, 465x1, 485x1

Forgot to pack my belt today. Pulled more or less the same weights as with the belt. Not sure if this is depressing or encouraging.

Stiff-legged pull 295 lbs. 2s x 5

Bent-over row 3s x 5

Wide-stance leg press 2s x 20


16 November 2016

Warmup wide grip paused bench press to 315x2, then:

SlingShot bench press 340x5, 350x4, 360x3, 370x2, 380x1

This is pretty much the perfect pressing 5-4-3-2-1 layout. Good volume, solid effort across the sets, worked up to a heavy but fast-moving single. I would have tried 390 and maybe 400, but I had very little time to train today.

DB tricep extensions 4s x 12-15


17 November 2016

Extra back workout.

Smith machine rows 10-8-6-5-5

Seated long cable row 10-8-6-5

Have been getting some monster lower back pumps lately. It feels like I really beat the hell out of it deadlifting on Monday.

Pullups 1s x 8

Preacher curl superset DBs +  barbell x 4 sets

Concentration curl 3s x 6


18 November 2016

Squat 405x5, 420x4, 435x3, 445x2, 455x1 - wraps on last set

Leg press 2s x 20

Sqwatz

7 November 2016

Pull 395x5, 415x4, 435x3, 445x2, 465x1, 485x1, 505x1

There was really no reason to chase the 'daily max' here. Should have pulled 485x1 and called it a day. I'm getting better at gauging the weight for the singles, but I still get carried away sometimes.

Stiff-legged pull 295 lbs. 2s x 5

Bent-over row 3s x 5

Leg curl 4s x 8

Machine crunch 3 sets x AMAP


9 November 2016

Warmed up with wide-grip paused benches up to 320x2, then:

SlingShot bench press 335x5, 345x3, 350x3, 365x1, 375x1, 390x1

Chest-supported row 4s x 6

Incline bench press 5-5-3-3

Two-DB preacher curls 4s x 6-8


11 November 2016

Squat 405x5, 425x4, 435x3, 445x2, 455x1

Squats felt off, so I didn't push for very heavy singles. It could be that my lower back was tired from overdoing the deadlift on Monday.

Close-stance leg press x18, x15 - could not hit 20 reps on any of the sets

Hack squat 2s x AMAP

Movember

30 October 2016

Bench press 290x5, 300x4, 310x3, 315x2, 325x1, 340x1, 350x1

Good pressing session today. I went for a second rep with 350 and my spotter touched the bar on the way up. Think I had it anyway, but I won't count it. It's really encouraging, as I don't think I've ever pressed 350 twice (best double ever was 340 or 345).

Close-grip press 2s x 5-6

Close-grip pulldowns 10-8-6-6-4

Somehow I've gotten much stronger on these. I used to do them from time to time and could never match my regular pulldown weights, but today I exceeded them pretty easily.

Preacher curl superset dumbbells + barbell x 3 sets

Standing BTN press 135x5, 155x4, 165x3, 175x2, 180x1

Tricep superset overhead cable extension + pushdown x 3 sets


31 October 2016

Pull 390x5, 410x4, 420x3, 445x2, 455x1, 465x1, 485x1

Bent-over rows 3s x 5

Wide-stance leg press x20, x20, x15


2 November 2016

Warmed up with paused wide grip bench press to 315x2, then:

SlingShot bench press 335x5, 345x4, 355x3, 365x2, 380x1

Close-grip 2s x 4-6

Seated long cable rows 4s x 8

Preacher curl superset DBs + reverse curl x 3 sets


4 November 2016

Squat 365x5, 405x4, 425x3, 445x2, 455x2, 465x1, 475x1

Leg press, close stance 2s x 20, 1s x 15

Leg extensions x20, x12


6 November 2016

Bench press 295x5, 305x3, 315x3, 320x2, 330x1, 345x1, 360x1

Missed the groove on the 305 set so didn't manage the required 4 reps. Otherwise the workout was a bit sluggish, but strong.

Close grip bench x4, x6

Pulldowns, regular grip, 10-8-6-5-5

Standing BTN press 140x5, 160x4, 170x3, 180x1

Preacher curl combo x 4 sets

Dips 2s x 10