18 November 2017
Bench press 275x5, 300x5, 310x4, 320x5, 330x4, 345x3, 350x2, 280x5
Pulldowns 10-8-7-5
Seated cable row 3s x 8
Barbell curl 1s x 10, 3s x 8
Barbell extension 4s x 6-8
One-arm DB press 60 lbs. 3s x 8
Incline bench DB curl 3s x 8
Incline bench EZ bar extension 3s x 8
19 November 2017
Deadlift 405x5, 415x4, 435x3, 445x2, 455x2
Squat 3s x 5
Leg press close stance x15, x12, wide stance 2s x 12
21 November 2017
SlingShot bench press 325x5, 335x4, 355x3, 365x3, 315x3
T-bar rows 4s x 8
Barbell extension 2s x 10, 1s x 8
Standing BTN press 135x5, 145x5, 155x5, 165x5, 175x5, push press 185x3
Barbell curl 1s x 10, 3s x 8
Preacher DB curl 3s x 6-8
Incline bench EZ bar extension 3s x 8-10
Overhead cable extension 2s x 15
22 November 2017
Paused squat up to 355x3
Squat 405x5, 425x5, 445x3, 455x3, 365x5
Stiff-legged deadlift 3s x 5
Leg press, close stance 3s x 12-15
24 November 2017
Bench press 305x5, 325x5, 340x3, 350x3, 315x5
Pulldowns 10-8-6-5
Barbell extension 2s x 8
Barbell curl 1s x 10, 3s x 8
One-arm DB press 65 lbs. 2s x 8
26 November 2017
Deadlift 405x5, 415x5, 440x3, 460x3, 415x1
Bent-over row 3s x 5
Squat 3s x 5
Leg press close stance x 20, x 15, wide stance x 10, x 15
Sunday, November 26, 2017
Friday, November 3, 2017
Westside Experiment
30 October 2017
Deadlift 405x5, 415x4, 440x3, 465x3, 440x3
Third day lifting in a row, and I managed to hit my weight goals, but was definitely starting to feel creaky (piriformis pain, twitches around my left knee). Very happy about hitting three successful workouts in a row, though. Left knee has been bothering me since I went on a scrambling hike in September. I've been working on it with a foam roller, but I'm pretty inconsistent with that thing.
Bent-over row 2s x 5
Squat, light 3s x 5
Paused shrug x 20, x 15
1 November 2017
SlighShot bench press 335x5, 345x4, 365x3, 345x3, 325x3
Weak again on the geared bench press, but at least I picked the right weight for the top set and made all three reps. As long as I keep hitting my raw bench press goals, I don't really care how much I can lift with the SlingShot, so this is fine.
T-bar rows 2s x 10
Chest-supported rows 2s x 8
Standing BTN press 135x5, 155x5, 165x5, 165x5, 145x5
Push press 155x3, 185x3, 210x3
Haven't tried a push press in years. 210x3 felt a lot harder than I remember.
Barbell curl 2s x 10, 2s x 8
Preacher curl + spider curl superset x 3 sets
Pushdowns (regular + reverse grip) x 3 sets
3 November 2017
Paused squat 325x5, 345x5, 375x3, 390x3
Squat 405x5, 425x5, 445x3, 470x3, 445x2
Squats didn't feel very strong today and I had doubts about making the top set. But I went for it and it was good.
Reverse band bench press 265x5, 285x5, 300x5
Tried this for a change and some added press volume. Not really sure how I feel about it. 300x5 with reverse bands felt pretty much like 300x5 without reverse bands. Conclusion: I probably set the bands up wrong.
Deadlift 405x5, 415x4, 440x3, 465x3, 440x3
Third day lifting in a row, and I managed to hit my weight goals, but was definitely starting to feel creaky (piriformis pain, twitches around my left knee). Very happy about hitting three successful workouts in a row, though. Left knee has been bothering me since I went on a scrambling hike in September. I've been working on it with a foam roller, but I'm pretty inconsistent with that thing.
Bent-over row 2s x 5
Squat, light 3s x 5
Paused shrug x 20, x 15
1 November 2017
SlighShot bench press 335x5, 345x4, 365x3, 345x3, 325x3
Weak again on the geared bench press, but at least I picked the right weight for the top set and made all three reps. As long as I keep hitting my raw bench press goals, I don't really care how much I can lift with the SlingShot, so this is fine.
T-bar rows 2s x 10
Chest-supported rows 2s x 8
Standing BTN press 135x5, 155x5, 165x5, 165x5, 145x5
Push press 155x3, 185x3, 210x3
Haven't tried a push press in years. 210x3 felt a lot harder than I remember.
Barbell curl 2s x 10, 2s x 8
Preacher curl + spider curl superset x 3 sets
Pushdowns (regular + reverse grip) x 3 sets
3 November 2017
Paused squat 325x5, 345x5, 375x3, 390x3
Squat 405x5, 425x5, 445x3, 470x3, 445x2
Squats didn't feel very strong today and I had doubts about making the top set. But I went for it and it was good.
Reverse band bench press 265x5, 285x5, 300x5
Tried this for a change and some added press volume. Not really sure how I feel about it. 300x5 with reverse bands felt pretty much like 300x5 without reverse bands. Conclusion: I probably set the bands up wrong.
Sunday, October 29, 2017
Powering Along
23 October 2017
Deadlift 405x5, 420x2, 435x3, 460x3, 415x3
Bent-over row 2s x 5
Upright row to sternum 3s x 5
Dips 5s x 10 because I forgot to do them yesterday
Squat 3s x 5
25 October 2017
SlingShot bench press 340x4, 350x3, 375x1, 345x3, 315x3
I was still tired from the raw bench pressing on Sunday and didn't have huge expectations. But I'm pissed off about the single with 375. 350x3, felt nice and easy, and I expected to get at least 2 reps with 375, if not all three. It wasn't even a legit single, as the bar got stuck halfway up and the spotter had to help me finish the lift. I probably should not have done the extra shoulder work on Monday either.
T-bar rows 3s x 8
Hammer curls 4s x 8
Band pullaparts 4 or 5 sets
Standing BTN press 135x5, 145x5, 155x5, 160x5, 160x5
Seated DB curls 4s x 8
Dips 4s x 10
Preacher curl machine x 20, x 15
28 October 2017
Paused squat 320x5, 340x4, 360x3, 380x3
Squat 405x5, 425x5, 465x3, 440x3, 335x5
Stiff-legged deadlift 3s x 5
Hack squat 4s x 12
Leg extensions x 20
29 October 2017
Bench press 300x5, 315x3, 330x3, 350x3, 330x3
Pulldowns 10-8-5
Barbell curl 1s x 10, 3s x 8
Barbell extension 2s x 8
One-arm DB press 3s x 6
Deadlift 405x5, 420x2, 435x3, 460x3, 415x3
Bent-over row 2s x 5
Upright row to sternum 3s x 5
Dips 5s x 10 because I forgot to do them yesterday
Squat 3s x 5
25 October 2017
SlingShot bench press 340x4, 350x3, 375x1, 345x3, 315x3
I was still tired from the raw bench pressing on Sunday and didn't have huge expectations. But I'm pissed off about the single with 375. 350x3, felt nice and easy, and I expected to get at least 2 reps with 375, if not all three. It wasn't even a legit single, as the bar got stuck halfway up and the spotter had to help me finish the lift. I probably should not have done the extra shoulder work on Monday either.
T-bar rows 3s x 8
Hammer curls 4s x 8
Band pullaparts 4 or 5 sets
Standing BTN press 135x5, 145x5, 155x5, 160x5, 160x5
Seated DB curls 4s x 8
Dips 4s x 10
Preacher curl machine x 20, x 15
28 October 2017
Paused squat 320x5, 340x4, 360x3, 380x3
Squat 405x5, 425x5, 465x3, 440x3, 335x5
Stiff-legged deadlift 3s x 5
Hack squat 4s x 12
Leg extensions x 20
29 October 2017
Bench press 300x5, 315x3, 330x3, 350x3, 330x3
Pulldowns 10-8-5
Barbell curl 1s x 10, 3s x 8
Barbell extension 2s x 8
One-arm DB press 3s x 6
Monday, October 23, 2017
Bench Breakthrough
16 October 2017
Deadlift 405x5, 415x5, 435x3, 455x3, 435x3
Pulling seems to be right where it left off, after a month of no pulling. The deadlift is the most senseless exercise of all.
Bentover row 2s x 5
Squat, light 3s x 5
Seated leg curl x 20
18 October 2017
SlingShot bench press 335x5, 345x4, 370x3, 345x3
Remedial (non-SlingShot) bench press, paused, 275x5, 265x5
T-bar rows 4s x 8, 1s x 6
Hammer curls 4s x 8
Standing BTN press 135x5, 155x5, 165x5, 175x3, 135x3
Barbell curl 1s x 10, 3s x 8
Seated french press 3s x 10
Incline bench DB curls 3s x 8-10
20 October 2017
Paused squat 315x5, 335x5, 355x3
Squat 405x5, 425x5, 450x3, 405x5
Squat is still pretty strong. No wraps so far - used belt only.
Hack squat 4s x 12
Leg extension x 20
22 October 2017
Bench press 300x5, 320x3, 335x3, 340x3, 350x3, 300x3
Back to where I was in early September. Big surprise, considering how I was struggling with 335x2 in my last workout. I realized I was over-tucking my elbows when pressing raw (i.e. without a SlingShot) and that was making my bench press suck. So a matter of lost groove, not muscular weakness (if anything, my arms/shoulders look bigger after the lifting layoff).
Pulldowns 10-8-6-5
One-DB press 70 lbs. 3s x 6
Barbell curl 2s x 10, 3s x 8
Pushdowns 3s x 15
Incline bench DB curls 3s x 10
Deadlift 405x5, 415x5, 435x3, 455x3, 435x3
Pulling seems to be right where it left off, after a month of no pulling. The deadlift is the most senseless exercise of all.
Bentover row 2s x 5
Squat, light 3s x 5
Seated leg curl x 20
18 October 2017
SlingShot bench press 335x5, 345x4, 370x3, 345x3
Remedial (non-SlingShot) bench press, paused, 275x5, 265x5
T-bar rows 4s x 8, 1s x 6
Hammer curls 4s x 8
Standing BTN press 135x5, 155x5, 165x5, 175x3, 135x3
Barbell curl 1s x 10, 3s x 8
Seated french press 3s x 10
Incline bench DB curls 3s x 8-10
20 October 2017
Paused squat 315x5, 335x5, 355x3
Squat 405x5, 425x5, 450x3, 405x5
Squat is still pretty strong. No wraps so far - used belt only.
Hack squat 4s x 12
Leg extension x 20
22 October 2017
Bench press 300x5, 320x3, 335x3, 340x3, 350x3, 300x3
Back to where I was in early September. Big surprise, considering how I was struggling with 335x2 in my last workout. I realized I was over-tucking my elbows when pressing raw (i.e. without a SlingShot) and that was making my bench press suck. So a matter of lost groove, not muscular weakness (if anything, my arms/shoulders look bigger after the lifting layoff).
Pulldowns 10-8-6-5
One-DB press 70 lbs. 3s x 6
Barbell curl 2s x 10, 3s x 8
Pushdowns 3s x 15
Incline bench DB curls 3s x 10
Sunday, October 15, 2017
Working Back Up
11 October 2017
SlingShot bench press 335x5, 345x4, 355x3, 365x3, 335x3, 315x5
Pressing felt nice and solid today. I did 365x3 and could have comfortably done 375x3, which is more or less where I was before I took a month off lifting (385x3 was my best in the previous cycle, I think). Very happy with this.
T-bar row 3s x 10, 2s x 8 - did a lot of sets and reps, pretty heavy too
Standing BTN press 135x5, 155x5, 165x5, 135x5
Barbell curl 1s x 10, 3s x 8
Incline bench tricep pullover (EZ bar) 4s x 8-10
Incline bench curl 3s x 10
Preacher curl 4s x 6-8
13 October 2017
Squat 335x5, 355x5, 385x5, 405x5, 425x5, 445x3, 405x3
Stiff-legged deadlift 2s x 5, 1s x 3
Hack squat 3s x 10-12
Leg extension 1s x 20
15 October 2017
Bench press 300x5, 315x2, 335x1, 335x1, 315x4, 265x8, 265x6
Squat, light 3s x 5
Pulldowns 10-8-6-5
Barbell curl 1s x 10, 4s x 8
Close-grip bench press 3s x 8
One-arm DB press 60x8, 65 x 2s x 8
Dips 3s x 10
Concentration curl 3s x 8
SlingShot bench press 335x5, 345x4, 355x3, 365x3, 335x3, 315x5
Pressing felt nice and solid today. I did 365x3 and could have comfortably done 375x3, which is more or less where I was before I took a month off lifting (385x3 was my best in the previous cycle, I think). Very happy with this.
T-bar row 3s x 10, 2s x 8 - did a lot of sets and reps, pretty heavy too
Standing BTN press 135x5, 155x5, 165x5, 135x5
Barbell curl 1s x 10, 3s x 8
Incline bench tricep pullover (EZ bar) 4s x 8-10
Incline bench curl 3s x 10
Preacher curl 4s x 6-8
13 October 2017
Squat 335x5, 355x5, 385x5, 405x5, 425x5, 445x3, 405x3
Stiff-legged deadlift 2s x 5, 1s x 3
Hack squat 3s x 10-12
Leg extension 1s x 20
15 October 2017
Bench press 300x5, 315x2, 335x1, 335x1, 315x4, 265x8, 265x6
Squat, light 3s x 5
Pulldowns 10-8-6-5
Barbell curl 1s x 10, 4s x 8
Close-grip bench press 3s x 8
One-arm DB press 60x8, 65 x 2s x 8
Dips 3s x 10
Concentration curl 3s x 8
Monday, October 9, 2017
Checking In After a Month
8 October 2017
Bench press 300 2s x 4, 320x3, 330x2, 255x8
Close stance squat 275-315 x 4-5 sets, 335x3.
Pulldowns 10-10-8-5
Did these three exercises in a circuit. Bench press and pulldowns felt OK. I was weak on the bench but am expecting to regain strength fast. On the pulldowns I was stronger than before the layoff - another testament to the benefits of cable pulling.
Squats felt terrible, as expected, and my legs were sore as hell afterward. I'll squat again (light) tomorrow after deadlifts, and heavy on Thursday or Friday. Should be fun.
One-arm DB press 60 lbs. x 7, x 4
This is my new go-to exercise for shoulders. Will do DB presses on my raw bench press day and my usual BTN presses on SlingShot bench day.
Barbell curl 1s x 10, 3s x 8
Barbell extensions 3s x 8
Pushdowns 3s x 10
DB curls 2s x 8
9 October 2017
Deadlift 385x5, 405x3, 415x3, 425x3, 435x3, 365x3
This was very tough due to abovementioned leg soreness. But otherwise it felt fine - had I been less sore, I probably could have done 445 or 455x3. Which is more or less where I was before the layoff.
Bent-over row 2s x 5 - no strength lost here
Squat, light 3s x 5
Leg curl x 20, x 10
Adductor/abductor machine x 20 each
Bench press 300 2s x 4, 320x3, 330x2, 255x8
Close stance squat 275-315 x 4-5 sets, 335x3.
Pulldowns 10-10-8-5
Did these three exercises in a circuit. Bench press and pulldowns felt OK. I was weak on the bench but am expecting to regain strength fast. On the pulldowns I was stronger than before the layoff - another testament to the benefits of cable pulling.
Squats felt terrible, as expected, and my legs were sore as hell afterward. I'll squat again (light) tomorrow after deadlifts, and heavy on Thursday or Friday. Should be fun.
One-arm DB press 60 lbs. x 7, x 4
This is my new go-to exercise for shoulders. Will do DB presses on my raw bench press day and my usual BTN presses on SlingShot bench day.
Barbell curl 1s x 10, 3s x 8
Barbell extensions 3s x 8
Pushdowns 3s x 10
DB curls 2s x 8
9 October 2017
Deadlift 385x5, 405x3, 415x3, 425x3, 435x3, 365x3
This was very tough due to abovementioned leg soreness. But otherwise it felt fine - had I been less sore, I probably could have done 445 or 455x3. Which is more or less where I was before the layoff.
Bent-over row 2s x 5 - no strength lost here
Squat, light 3s x 5
Leg curl x 20, x 10
Adductor/abductor machine x 20 each
Friday, September 8, 2017
The Nightmare Before Bench Day
6 September 2017
Last night I dreamed that all the benches at my gym were gone. Or rather it looked like they were still there, but when I tried to use them I saw they'd been replaced with flimsy IKEA-looking furniture. Woke up at 3AM and couldn't go back to sleep for an hour. Fortunately the benches were all still there when I went to the gym.
I don't know what this is supposed to signify. Probably a subconscious fear of lack of gyms while I'm traveling and consequent loss of gainz.
SlingShot bench press 370x3, 355 2s x 3, 335x3
T-bar row 10-10-8-6-6
Standing front press 145x5, 165x5
Barbell curl 4s x 6
Close-grip bench press 2s x 8
8 September 2017
A rather eclectic combo of exercises today.
Dumbbell incline bench press 2s x 6, 2s x 8
Squat 415x3, 440x2, 435x2
Paused squat 345x3, 375x3
Deadlift 405x2, 435x2, 455x2
Hack squat 4s x 10
Leg curl, seated 4s x 8
Last night I dreamed that all the benches at my gym were gone. Or rather it looked like they were still there, but when I tried to use them I saw they'd been replaced with flimsy IKEA-looking furniture. Woke up at 3AM and couldn't go back to sleep for an hour. Fortunately the benches were all still there when I went to the gym.
I don't know what this is supposed to signify. Probably a subconscious fear of lack of gyms while I'm traveling and consequent loss of gainz.
SlingShot bench press 370x3, 355 2s x 3, 335x3
T-bar row 10-10-8-6-6
Standing front press 145x5, 165x5
Barbell curl 4s x 6
Close-grip bench press 2s x 8
8 September 2017
A rather eclectic combo of exercises today.
Dumbbell incline bench press 2s x 6, 2s x 8
Squat 415x3, 440x2, 435x2
Paused squat 345x3, 375x3
Deadlift 405x2, 435x2, 455x2
Hack squat 4s x 10
Leg curl, seated 4s x 8
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