BW - 204
Chin-Ups - BWX12, 10, 8, 6, 5 (41 total reps)
One-Arm, Standing Cable Rows - X18, 15, 10, 10 (straight-weight; same as last session)
Pull-downs - X15 (burn-out set)
Good little session at the office gym. Not sure if I've ever gotten double-digit reps on the 2nd set of chins before.
Between the last two back training sessions, I'm getting achy as hell all around my shoulder blades.
Wednesday, February 11, 2015
Tuesday, February 10, 2015
Vacation Prep. Week 5. Squat
BW - 208
Squat -
BarX10 (paused)
95X5 (paused)
135X5
185X4
225X3
275X2
315X1
275X5
High Bar Squats - 225X3, 3, 3, 3
super-set with
Low Bar Pause Squats - 225X3, 3, 3, 3
Front Squats -
155X8
185X4
205X2
Just decided to squat today, and go with what moved me. I just hate indoor cardio so much.
The 315X1 and 275X5 didn't feel any stronger this week on Low Bars.
I did the super-setting of High Bars with Paused Squats again and added a fourth set of 3 this week.
Went to Front Squats again, but instead of doing a lower weight "burn-out" set, I decided to go a little heavier. 155X8 is just a rep or two off my best, 185X4 ties my best, and 205X2 is an all around PR. Doing all that after everything else feels pretty good. Approaching it this way was probably inspired a bit by John Phung.
Squat -
BarX10 (paused)
95X5 (paused)
135X5
185X4
225X3
275X2
315X1
275X5
High Bar Squats - 225X3, 3, 3, 3
super-set with
Low Bar Pause Squats - 225X3, 3, 3, 3
Front Squats -
155X8
185X4
205X2
Just decided to squat today, and go with what moved me. I just hate indoor cardio so much.
The 315X1 and 275X5 didn't feel any stronger this week on Low Bars.
I did the super-setting of High Bars with Paused Squats again and added a fourth set of 3 this week.
Went to Front Squats again, but instead of doing a lower weight "burn-out" set, I decided to go a little heavier. 155X8 is just a rep or two off my best, 185X4 ties my best, and 205X2 is an all around PR. Doing all that after everything else feels pretty good. Approaching it this way was probably inspired a bit by John Phung.
Monday, February 9, 2015
Vacation Prep. Week 4. Back
BW - 206
BB Rows -
95X10
135X10
155X8
175X8, 8, 8, 7, 5, 5, 5, 5, 5, 5
135X12
Single-, Straight-Arm Push-Downs - X20, 20, 20, 13
Treadmill - 10 minutes; sprint intervals
Just felt like doing rows until the wheels started to fall off.
The one-arm/stright-arm push-downs were just to see what that was like. I thought about doing one-arm machine pull-overs, but this was just to see. Seemed to be lighting up my lats right behind the arm-pit, but it's also a new movement.
BB Rows -
95X10
135X10
155X8
175X8, 8, 8, 7, 5, 5, 5, 5, 5, 5
135X12
Single-, Straight-Arm Push-Downs - X20, 20, 20, 13
Treadmill - 10 minutes; sprint intervals
Just felt like doing rows until the wheels started to fall off.
The one-arm/stright-arm push-downs were just to see what that was like. I thought about doing one-arm machine pull-overs, but this was just to see. Seemed to be lighting up my lats right behind the arm-pit, but it's also a new movement.
Friday, February 6, 2015
Vacation Prep. Week 4. Press
BW - 206
PBN -
BarX20
65X5
85X4
95X3
115X2
95X14, 7
Upright Rows - 95X10, 10, 8, 8, 8
Treadmill - 25 minutes; incline walking
Been a long time since I've done upright rows. I liked this session. Short and to the point. I hit the shoulders hard, but was able to balance out elbow extension and flexion this way.
PBN -
BarX20
65X5
85X4
95X3
115X2
95X14, 7
Upright Rows - 95X10, 10, 8, 8, 8
Treadmill - 25 minutes; incline walking
Been a long time since I've done upright rows. I liked this session. Short and to the point. I hit the shoulders hard, but was able to balance out elbow extension and flexion this way.
Thursday, February 5, 2015
Vacation Prep. Week 4. Deadlift
BW - 208
Paused Front Squats -
BarX10
95X5
135X5
155X3
185X1
205X1
155X5, 5, 3, 3, 3
super-set with
Deficit Deadlifts (45lb. plate ) -
135X5
185X4
225X3
275X2
315X1
335X1
275X3, 3, 3, 3, 3
Deadlift -
275X3
315X2
335X0
315X1
275X3, 3, 3
Treadmill - 30 minutes; incline walking
Whew. The thought here was to do some work that would benefit the start of my deadlift, to use movements that require less weight, and to use the super-sets to keep moving and help burn some calories. Super-setting paused Fronts and deficit Deads looks a little nuts now that I'm seeing it written down, but it was quite do-able. I did tend to get a little dizzy after the deficit sets, though.
205X1 is technically a Rep PR for all Front Squatting, hahaha.
I guess 315 and 335X1 were both also technically Rep PR's for deficit pulls as well. I'd always done them after regular pulls, and so had only really used 275-295 before. Yay! Lots of PRs!
I wanted to at least touch on regular deadlift to keep locking in my form tweaks, so I decided to work up and down. 335 broke off the floor but stopped below the knees, so I cut it there and worked back down and finished up with some sets at 275.
Probably didn't even need to do the treadmill after all of that, sheesh.
Paused Front Squats -
BarX10
95X5
135X5
155X3
185X1
205X1
155X5, 5, 3, 3, 3
super-set with
Deficit Deadlifts (45lb. plate ) -
135X5
185X4
225X3
275X2
315X1
335X1
275X3, 3, 3, 3, 3
Deadlift -
275X3
315X2
335X0
315X1
275X3, 3, 3
Treadmill - 30 minutes; incline walking
Whew. The thought here was to do some work that would benefit the start of my deadlift, to use movements that require less weight, and to use the super-sets to keep moving and help burn some calories. Super-setting paused Fronts and deficit Deads looks a little nuts now that I'm seeing it written down, but it was quite do-able. I did tend to get a little dizzy after the deficit sets, though.
205X1 is technically a Rep PR for all Front Squatting, hahaha.
I guess 315 and 335X1 were both also technically Rep PR's for deficit pulls as well. I'd always done them after regular pulls, and so had only really used 275-295 before. Yay! Lots of PRs!
I wanted to at least touch on regular deadlift to keep locking in my form tweaks, so I decided to work up and down. 335 broke off the floor but stopped below the knees, so I cut it there and worked back down and finished up with some sets at 275.
Probably didn't even need to do the treadmill after all of that, sheesh.
Wednesday, February 4, 2015
Vacation Prep. Week 4. Back
BW - 206
Chin-ups - BWX10, 9, 6, 5, 5 (35 total reps)
Standing, One-Arm Cable Rows - X15, 13, 10, 10
Treadmill - 10 minutes; intervals
Had a few days away from the gym because a buddy came to visit and we went out of town on a trip. Couldn't make it to the gym to do any barbell movements, so I just repeated the same back workout from 3 days ago.
Chin-ups - BWX10, 9, 6, 5, 5 (35 total reps)
Standing, One-Arm Cable Rows - X15, 13, 10, 10
Treadmill - 10 minutes; intervals
Had a few days away from the gym because a buddy came to visit and we went out of town on a trip. Couldn't make it to the gym to do any barbell movements, so I just repeated the same back workout from 3 days ago.
Tuesday, February 3, 2015
Vacation Prep. Week 3. Back
BW - 203
Chin-Ups - BWX12, 7, 6, 5, 5 (35 total reps)
Standing, One-Arm Cable Rows - X15, 12, 10, 10
Treadmill - Sprint Intervals; 10 minutes
Just a quick upper body accessory day at the office gym.
Chin-ups felt average. The slightly higher reps on the initial sets are chalked up to a lower BW.
The cable rows were done standing over a low pulley to mimic a DB row position. The DBs at my office gym don't go up high enough to have used them here. There may be a new-ness effect, but I like the way these felt. I kept my arm a bit away from my body and concentrated on pulling with my elbow until my shoulder blade felt fully retracted.
Sprint intervals were fine.
Chin-Ups - BWX12, 7, 6, 5, 5 (35 total reps)
Standing, One-Arm Cable Rows - X15, 12, 10, 10
Treadmill - Sprint Intervals; 10 minutes
Just a quick upper body accessory day at the office gym.
Chin-ups felt average. The slightly higher reps on the initial sets are chalked up to a lower BW.
The cable rows were done standing over a low pulley to mimic a DB row position. The DBs at my office gym don't go up high enough to have used them here. There may be a new-ness effect, but I like the way these felt. I kept my arm a bit away from my body and concentrated on pulling with my elbow until my shoulder blade felt fully retracted.
Sprint intervals were fine.
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