BW - 197
Deadlift -
135X5, 5
185X4
225X3
275X2
315X1
365X1
295X3, 3, 3, 3, 3, 3
RDL - 185X12, 12, 12
Chest-Supported Rows - 50X10, 9, 7
Single-Leg Curls -
35X20
45X20, 15
Good session. I decided I needed to up my volume on Deadlift work-sets. I realized I'd been working off of a goal of 365 instead of 405. So the goal here was 6X3 which I got, no problem. Now I have to decide whether to stay at this weight and up the reps per set, or move up in weight. I suspect I will move up, because I could have kept doing triple here a while longer.
Added 2 reps to all sets of RDL. This was hard freakin' work, though.
Chest-supported rows are so humbling. This weight was actually harder this week than last. Because of the increased Deadlift volume?
Still digging this plate-loaded hamstring machine at Quads.
Showing posts with label Quads Gym. Show all posts
Showing posts with label Quads Gym. Show all posts
Friday, September 12, 2014
Friday, September 5, 2014
Reps and Volume. Week 2. Bench
BW - 197
Bench -
BarX20
95X5
115X4
135X3
155X2
135X15, 8, 4
CG Bench - 135X3, 3, 3, 3, 3, 3, 5, 5
Incline (45 deg.)-
115X8
95X12, 8
Rear Delt Machine -
X20, 20, 20, 20, 17 (ascending weight)
X30 (back-off)
Hammer Curls - 30sX18, 14, 11
Shoulder is getting really angry again, really quickly. I'm going to try alternating flat bench with OHP week-to-week. And probably start looking at some PT.
Despite that, I still made a good jump in reps on my first set from last week, and also managed to meet my volume goal in only 2 sets. I threw a 3rd set in to ice the cake (and maybe that kind of behaviour contributes to my shoulder problems).
On close-grips I bumped the reps on the 2nd to last set up to 5. This might be a fun way to go: seeing if I can add reps/set starting with the last set and moving backwards every session.
I was at my 'away' gym, and their incline benches are more standard incline so I tried upping the weight on the first set, but that was not awesome. Backed off for the next two, and that was fine.
This gym has a really nice dedicated rear delt machine like this one. The chest pad is at a good height, and instead of grabbing handles, it's got roller pads at elbow distance. So you're only using your upper arms on the moment and there's not stress from the elbow to the hands. Really easy to feel the muscles back there and focus on making them work with this one. Also, last week my shoulder started bothering me on the reverse flye, but there was zero pain in my shoulder with this one. Maybe because the lower arm being free allows the shoulder to rotate during the movement instead of locking it into a fixed plane of motion?
Upped weight on hammer curls. That's really the body just getting accustomed to the programming, I think.
Bench -
BarX20
95X5
115X4
135X3
155X2
135X15, 8, 4
CG Bench - 135X3, 3, 3, 3, 3, 3, 5, 5
Incline (45 deg.)-
115X8
95X12, 8
Rear Delt Machine -
X20, 20, 20, 20, 17 (ascending weight)
X30 (back-off)
Hammer Curls - 30sX18, 14, 11
Shoulder is getting really angry again, really quickly. I'm going to try alternating flat bench with OHP week-to-week. And probably start looking at some PT.
Despite that, I still made a good jump in reps on my first set from last week, and also managed to meet my volume goal in only 2 sets. I threw a 3rd set in to ice the cake (and maybe that kind of behaviour contributes to my shoulder problems).
On close-grips I bumped the reps on the 2nd to last set up to 5. This might be a fun way to go: seeing if I can add reps/set starting with the last set and moving backwards every session.
I was at my 'away' gym, and their incline benches are more standard incline so I tried upping the weight on the first set, but that was not awesome. Backed off for the next two, and that was fine.
This gym has a really nice dedicated rear delt machine like this one. The chest pad is at a good height, and instead of grabbing handles, it's got roller pads at elbow distance. So you're only using your upper arms on the moment and there's not stress from the elbow to the hands. Really easy to feel the muscles back there and focus on making them work with this one. Also, last week my shoulder started bothering me on the reverse flye, but there was zero pain in my shoulder with this one. Maybe because the lower arm being free allows the shoulder to rotate during the movement instead of locking it into a fixed plane of motion?
Upped weight on hammer curls. That's really the body just getting accustomed to the programming, I think.
Friday, August 29, 2014
Reps and Volume. Week 1. Deadlift
BW - 197
Deadlift -
135X5, 5
185X4
225X3
275X2
315X1
285X5, 5, 5
RDL - 185X10, 10, 10
Chest-Supported T-Bar Row - Bar+50X10, 9, 7
Single-Leg Curls - X20, 20, 12 (ascending weight)
Solid session. 285X5 isn't really close to a PR (I've hit 295X8 before), however the 2nd and 3rd sets were harder than I expected! I took last week off from training and tracking my diet, and my BW had a big dip as a result. I tried to eat up for this session though [shrug].
RDLs felt good considering I haven't done them after Deads in a while.
Decided to try some chest-supported T-Bars for a bit. I've always hated these because I have trouble getting set-up so that breathing isn't a chore. I played around with it a bit and got to a place that was a little better. The one at Quads (my 'away' gym right now) is a little more aggressive looking than most, but I have no idea if the bar and handles weigh any more than an average one. Whatever the case, I definitely didn't need to be work with anything heavier than two 25s.
Quads also has plate-loaded leg machines, which are cool. So I did single-legs on a plate-loaded, seated machine. Went 25, 35, 45. Haven't done hamstring iso's in a while, and I forgot how much I hate that crampy-tickly feeling of starting to do leg-curls again.
Deadlift -
135X5, 5
185X4
225X3
275X2
315X1
285X5, 5, 5
RDL - 185X10, 10, 10
Chest-Supported T-Bar Row - Bar+50X10, 9, 7
Single-Leg Curls - X20, 20, 12 (ascending weight)
Solid session. 285X5 isn't really close to a PR (I've hit 295X8 before), however the 2nd and 3rd sets were harder than I expected! I took last week off from training and tracking my diet, and my BW had a big dip as a result. I tried to eat up for this session though [shrug].
RDLs felt good considering I haven't done them after Deads in a while.
Decided to try some chest-supported T-Bars for a bit. I've always hated these because I have trouble getting set-up so that breathing isn't a chore. I played around with it a bit and got to a place that was a little better. The one at Quads (my 'away' gym right now) is a little more aggressive looking than most, but I have no idea if the bar and handles weigh any more than an average one. Whatever the case, I definitely didn't need to be work with anything heavier than two 25s.
Quads also has plate-loaded leg machines, which are cool. So I did single-legs on a plate-loaded, seated machine. Went 25, 35, 45. Haven't done hamstring iso's in a while, and I forgot how much I hate that crampy-tickly feeling of starting to do leg-curls again.
Tuesday, July 15, 2014
Full Body. Week 1. Squat
BW - 200
Squat -
BarX10 (paused)
95X5 (paused)
135X5
185X4
225X3
275X1
195X13, 10
RDL -
135X10
185X10, 10
PBN -
BarX20
65X5
85X3, 3, 3, 3, 3, 3, 3, 3
Started rehearsing a new show, so I joined a new, short-term "away" gym. The somewhat well known Quads Gym. The one in northern Chicago, not the one Ed Coan trains at in the South Suburbs. Anyway, it's relatively well-appointed for strength training, except for only having two Deadlift platforms (one a combo with a squat rack). Maybe I'm just spoiled by my regular gym.
Took some time to get signed up and shown around, and that cut into my workout time before rehearsal. This day is programmed to have a couple other things, but I only had time for the essentials.
The 275 single was smooth. I'll be looking to push reps on the 2 sets of 195 pretty high and see what happens in the coming weeks. I've done 195 for 20 before, and I want to try and see how close I can get to that on the SECOND set.
I wanted to take it light with the RDL's to start. I've had some back trouble from intense squatting, Deadlifting and RDL...ing in the same week before.
Volume on PBN is fine. Shoulder feeling good. I'll give it another couple sessions or weeks and then maybe see what bench feels like.
Squat -
BarX10 (paused)
95X5 (paused)
135X5
185X4
225X3
275X1
195X13, 10
RDL -
135X10
185X10, 10
PBN -
BarX20
65X5
85X3, 3, 3, 3, 3, 3, 3, 3
Started rehearsing a new show, so I joined a new, short-term "away" gym. The somewhat well known Quads Gym. The one in northern Chicago, not the one Ed Coan trains at in the South Suburbs. Anyway, it's relatively well-appointed for strength training, except for only having two Deadlift platforms (one a combo with a squat rack). Maybe I'm just spoiled by my regular gym.
Took some time to get signed up and shown around, and that cut into my workout time before rehearsal. This day is programmed to have a couple other things, but I only had time for the essentials.
The 275 single was smooth. I'll be looking to push reps on the 2 sets of 195 pretty high and see what happens in the coming weeks. I've done 195 for 20 before, and I want to try and see how close I can get to that on the SECOND set.
I wanted to take it light with the RDL's to start. I've had some back trouble from intense squatting, Deadlifting and RDL...ing in the same week before.
Volume on PBN is fine. Shoulder feeling good. I'll give it another couple sessions or weeks and then maybe see what bench feels like.
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