BW - 210
Incline -
BarX20
95X5
115X4
135X3
155X2
185X1
155X16, 6
115X11
Plate Full-Frontal Raise - 25X30, 15, 12
super-set with
DB Incline Flyes - 30sX15, 15, 15
and
DB Rear Dealts - 30sX20, 20, 20
155X16 is an all-around PR for ALL Benching. Feels good.
Friday, February 20, 2015
Thursday, February 19, 2015
Vacation Prep. Week 6. Squat
BW - 209
Squat -
BarX10 (paused)
95X5 (paused)
135X5
185X4
225X3
275X2
315X1
275X3, 3, 2, 3, 3
High-Bar Squats - 225X3, 3, 3, 3, 3
super-set with
Low-Bar, Pause Squats - 225X3, 3, 3, 3, 3
Front Squats -
165X5
135X10, 8, 6, 5
155X5
165X3
Just can't keep myself from pouring on the volume with squatting, I guess. Cold as hell outside and the bus was a long ways off, so I just kept doing Front Squats till it got closer. 165X5 is a Rep PR.
Squat -
BarX10 (paused)
95X5 (paused)
135X5
185X4
225X3
275X2
315X1
275X3, 3, 2, 3, 3
High-Bar Squats - 225X3, 3, 3, 3, 3
super-set with
Low-Bar, Pause Squats - 225X3, 3, 3, 3, 3
Front Squats -
165X5
135X10, 8, 6, 5
155X5
165X3
Just can't keep myself from pouring on the volume with squatting, I guess. Cold as hell outside and the bus was a long ways off, so I just kept doing Front Squats till it got closer. 165X5 is a Rep PR.
Wednesday, February 18, 2015
Vacation Prep. Week 6. Back
BW - 209
BB Rows -
95X10
135X8
155X5
175X5
195X5
215X4
175X12, 6
135X12
One-Arm Pull-Downs - X12, 12, 10, 10, 8
CG Pull-Downs - X18
BB Rows -
95X10
135X8
155X5
175X5
195X5
215X4
175X12, 6
135X12
One-Arm Pull-Downs - X12, 12, 10, 10, 8
CG Pull-Downs - X18
Tuesday, February 17, 2015
Vacation Prep. Week 6. Press
BW - 210
PBN -
BarX16
65X5
85X4
95X3
115X2
95X16, 7
Upright Rows - 95X10, 10, 10, 10, 10
Hmmmm. Well, 95X16 matches exactly the all-around PR I set in early December. I also felt generally strong today, as I was able to up the volume on Upright Rows as well. I really want to push the PBN up to 95X20+, but I have to keep telling myself that vacation is just a couple weeks away, and that driving towards bigger goals can wait for March.
PBN -
BarX16
65X5
85X4
95X3
115X2
95X16, 7
Upright Rows - 95X10, 10, 10, 10, 10
Hmmmm. Well, 95X16 matches exactly the all-around PR I set in early December. I also felt generally strong today, as I was able to up the volume on Upright Rows as well. I really want to push the PBN up to 95X20+, but I have to keep telling myself that vacation is just a couple weeks away, and that driving towards bigger goals can wait for March.
Monday, February 16, 2015
Vacation Prep. Week 5. Deadlift
BW - 209
Paused Front Squats -
BarX10
95X5
135X5
155X4
175X3
185X2
205X1
155X3, 3, 3, 3
super-set with
Deficit Deadlifts -
135X5
185X4
225X3
275X2
315X1
275X3, 3, 3, 3, 3
Deadlift - 275X3, 3, 3, 3, 3, 3
Whole lotta volume. Everything felt pretty good.
Paused Front Squats -
BarX10
95X5
135X5
155X4
175X3
185X2
205X1
155X3, 3, 3, 3
super-set with
Deficit Deadlifts -
135X5
185X4
225X3
275X2
315X1
275X3, 3, 3, 3, 3
Deadlift - 275X3, 3, 3, 3, 3, 3
Whole lotta volume. Everything felt pretty good.
Friday, February 13, 2015
Vacation Prep. Week 5. Back
BW - 204
Chin-Ups - BWX14, 8, 8, 6, 5 (41 total reps)
Standing, One-Arm Cable Rows - X18, 15, 12, 10
Solid little back work-out at the office gym. I didn't get double-digit reps on my 2nd set of chins like last time, but 14 reps @ 204 is my 3rd best set of chins ever.
Chin-Ups - BWX14, 8, 8, 6, 5 (41 total reps)
Standing, One-Arm Cable Rows - X18, 15, 12, 10
Solid little back work-out at the office gym. I didn't get double-digit reps on my 2nd set of chins like last time, but 14 reps @ 204 is my 3rd best set of chins ever.
Thursday, February 12, 2015
Vacation Prep. Week 5. Bench
BW - 207
Incline -
BarX30
95X5
115X4
135X2, 2
155X2
185X1
155X14, 5
135X6
Plate Raises - 25X25, 18, 15
super-set with
DB Incline Flyes - 30sX15, 15, 15
and
DB Rear Delts - 30sX20, 20, 20
Bench felt a little shaky tonight, the 185 moved slower than I would have liked, and my shoulder was bothering me after Inclines and is bothering me a bit the next day. Nevertheless, 155X14 is a Rep PR for Incline Bench. It doesn' meet my rep goal for this weight of 16+ so I stay at this weight next week. I met my volume goal with that 2nd set of 155X5, but I decided to drop down and get one more set in instead of doing hammer bench. Not a terrible idea, but I may have been better served dropping down to 95 and doing higher reps. I got lazy and didn't want to unload and reload the bar.
The giant-sets for the shoulder joint were fine. I added some reps to the full-front(al) raises, but couldn't really add any to the other movements. I'm pausing the flyes at the bottom, only coming 2/3 of the way up to keep tension on the muscle, and then doing a controlled eccentric back down. By the time I get over 10 reps with just the 30s, I'm starting to really struggle.
Incline -
BarX30
95X5
115X4
135X2, 2
155X2
185X1
155X14, 5
135X6
Plate Raises - 25X25, 18, 15
super-set with
DB Incline Flyes - 30sX15, 15, 15
and
DB Rear Delts - 30sX20, 20, 20
Bench felt a little shaky tonight, the 185 moved slower than I would have liked, and my shoulder was bothering me after Inclines and is bothering me a bit the next day. Nevertheless, 155X14 is a Rep PR for Incline Bench. It doesn' meet my rep goal for this weight of 16+ so I stay at this weight next week. I met my volume goal with that 2nd set of 155X5, but I decided to drop down and get one more set in instead of doing hammer bench. Not a terrible idea, but I may have been better served dropping down to 95 and doing higher reps. I got lazy and didn't want to unload and reload the bar.
The giant-sets for the shoulder joint were fine. I added some reps to the full-front(al) raises, but couldn't really add any to the other movements. I'm pausing the flyes at the bottom, only coming 2/3 of the way up to keep tension on the muscle, and then doing a controlled eccentric back down. By the time I get over 10 reps with just the 30s, I'm starting to really struggle.
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