BW - 209
Inclines -
BarX30
95X5
115X4
135X3
155X2
185X1
165X10, 5
Press - 65X20, 12, 6
Pushdowns - X100
For the first time in a long time, I had an unplanned week off of training that didn't involve injury. My schedule just unexpectedly started to collapse under it's own weight, and I couldn't justify cutting anything but training.
Picked up where I left off, and hit pressing on this day. 165X10 is 1 rep more than last time, but the last rep was 100% effort and is still 2 reps off my best with this weight.
On OHP, I did push the reps way up on the 1st and 2nd set before the bottom fell out on the last set. I think 65X20 is acutally a Rep PR.
Needed to get home, so just did a 100 rep set for triceps.
Thursday, June 11, 2015
Monday, June 1, 2015
LRB Back & DL. Week 4. Vertical Pulling
BW - 205
Chins -
BWX5
+10X4
+20X4, 3
+25X2
+35X1, 1, 1
BWX15
WG Pull-downs - X8, 9 (straight-weight; same weight as previous)
RG Pull-downs - X8, 9 (straight-weight; same weight as previous)
DB Shrugs - 100sX20, 18
Upped the weight a little bit on the singles. Got an extra rep on the last set of both pull-down movements.
Chins -
BWX5
+10X4
+20X4, 3
+25X2
+35X1, 1, 1
BWX15
WG Pull-downs - X8, 9 (straight-weight; same weight as previous)
RG Pull-downs - X8, 9 (straight-weight; same weight as previous)
DB Shrugs - 100sX20, 18
Upped the weight a little bit on the singles. Got an extra rep on the last set of both pull-down movements.
Thursday, May 28, 2015
LRB Back & DL. Week 3. Deadlift
BW - 208
Deadlift -
135X5
185X5
225X3
275X2
295X3, 3, 3
315X1
335X1, 1
T-Bars - 90X18
Lever Shrugs (with 3 sec. hold) -
380X3
470X3
560X3
605X3
380X21
Hypers - BW+10X15, 15, 15 (plate held behind head)
RG Curls - 50ishX17, 15, 10
Decided to try the Fatigue Singles option on the Deadlifts today when the 295X3 were moving so well. I thought 335 moved pretty well for being fatigued.
On hypers, I'd been doing BW+X20 but then my low back would feel to fatigued to use added weight on the next set. On this day, I tried stopping the first set at 15, and found I felt able to use added weight on the 2nd set, and then felt good enough to do a 3rd set also with weight. Neat.
Deadlift -
135X5
185X5
225X3
275X2
295X3, 3, 3
315X1
335X1, 1
T-Bars - 90X18
Lever Shrugs (with 3 sec. hold) -
380X3
470X3
560X3
605X3
380X21
Hypers - BW+10X15, 15, 15 (plate held behind head)
RG Curls - 50ishX17, 15, 10
Decided to try the Fatigue Singles option on the Deadlifts today when the 295X3 were moving so well. I thought 335 moved pretty well for being fatigued.
On hypers, I'd been doing BW+X20 but then my low back would feel to fatigued to use added weight on the next set. On this day, I tried stopping the first set at 15, and found I felt able to use added weight on the 2nd set, and then felt good enough to do a 3rd set also with weight. Neat.
Wednesday, May 27, 2015
LRB Back & DL. Week 3. Squat
BW - 208
Front Squat -
BarX8 (paused)
95X3 (paused)
135X3
155X2
165X1
135X5, 5, 5, 5, 5 (30 sec. rests)
Paused Leg Press -
1ppsX8
2ppsX8
3ppsX8
4ppsX8, 8, 8, 9
RDL - 135X30, 21
Single-Leg Press - 1.5ppsX20, 20, 20
Incline DB Curls - 25sX18, 15, 10
Good session. Squat day geared towards building floor speed for Deadlift.
135X5X5 on Fronts was about as easy as I expected. Focusing on maximum acceleration and shortening the rests made it a lot of work, but it doesn't seem like it would be a big deal to bump the weight a tad.
First time doing paused leg press. Since I almost never do leg presses, I had no idea where the weight should be so I worked up. 4pps was moderately heavy on the worksets, but I was still able to focus on accelerating after the pause AND on keeping my back flat against the pad from my shoulders to my glutes. That seemed important. This was also done with a narrow stance a'la my deadlift stance.
Forgot to up the weights for RDLs and blasted through the 50 reps in only two sets. Still, my glutes are way sore today.
Upped the weight a tad on single-leg press. I might be able to go up to 2pps here. Not sure.
Front Squat -
BarX8 (paused)
95X3 (paused)
135X3
155X2
165X1
135X5, 5, 5, 5, 5 (30 sec. rests)
Paused Leg Press -
1ppsX8
2ppsX8
3ppsX8
4ppsX8, 8, 8, 9
RDL - 135X30, 21
Single-Leg Press - 1.5ppsX20, 20, 20
Incline DB Curls - 25sX18, 15, 10
Good session. Squat day geared towards building floor speed for Deadlift.
135X5X5 on Fronts was about as easy as I expected. Focusing on maximum acceleration and shortening the rests made it a lot of work, but it doesn't seem like it would be a big deal to bump the weight a tad.
First time doing paused leg press. Since I almost never do leg presses, I had no idea where the weight should be so I worked up. 4pps was moderately heavy on the worksets, but I was still able to focus on accelerating after the pause AND on keeping my back flat against the pad from my shoulders to my glutes. That seemed important. This was also done with a narrow stance a'la my deadlift stance.
Forgot to up the weights for RDLs and blasted through the 50 reps in only two sets. Still, my glutes are way sore today.
Upped the weight a tad on single-leg press. I might be able to go up to 2pps here. Not sure.
Friday, May 22, 2015
LRB Back & DL. Week 3. Pressing
DB Inclines -
35sX8
45sX8
55sX8
65sX8
55sX8
45sX8
35sX12
Cable overhead raise - X15, 15, 15 (straight-weight)
Cable Face-Pulls - X20, 20, 20 (straight-weight)
Rope Pushdowns - X100 (R/P 50, 25, 25)
Another session at the hotel gym.
Pyramiding up and down on the DB Inclines worked really well.
The combo of overhead raises and face-pulls worked the hell out of my rear delts.
My triceps are still tender from the 100 rep set 2 days ago.
All in all, this was a really great session despite using a hotel gym.
35sX8
45sX8
55sX8
65sX8
55sX8
45sX8
35sX12
Cable overhead raise - X15, 15, 15 (straight-weight)
Cable Face-Pulls - X20, 20, 20 (straight-weight)
Rope Pushdowns - X100 (R/P 50, 25, 25)
Another session at the hotel gym.
Pyramiding up and down on the DB Inclines worked really well.
The combo of overhead raises and face-pulls worked the hell out of my rear delts.
My triceps are still tender from the 100 rep set 2 days ago.
All in all, this was a really great session despite using a hotel gym.
LRB Back & DL. Week 3. Vertical Pulling
BW - 203
Chins - BWX11, 8, 5
WG Pulldowns - X10, 10 (straight-weight)
RG Pulldowns - X10, 10 (straight-weight)
DB Hammer Curls - 35sX10, 10, 10
I was in California for work, so I only head the hotel gym to work from. Thus, no weight for the chins, and no DBs heavy enough for shrugs (didn't bring my straps anyway).
Still, my lats were fairly sore for the next day or two.
Chins - BWX11, 8, 5
WG Pulldowns - X10, 10 (straight-weight)
RG Pulldowns - X10, 10 (straight-weight)
DB Hammer Curls - 35sX10, 10, 10
I was in California for work, so I only head the hotel gym to work from. Thus, no weight for the chins, and no DBs heavy enough for shrugs (didn't bring my straps anyway).
Still, my lats were fairly sore for the next day or two.
LRB Back & DL. Week 2. Deadlift
Deadlift -
135X5
185X4
225X3
275X2
285X3, 3, 3, 3, 3
T-Bars - 2 platesX17
Lever Shrugs -
290X3
380X3
470X3
560X3
605X3
380X20
Hypers -
BW+10X20
BWX25
Reverse Curls - 50ishX18, 15, 18, 12
This was a week ago, and I don't remember too much about the session. Guess everything went fine.
Of note, all shrugs are down with a 3 second hold at the top, and hypers are done with weight or hands held behind the head.
135X5
185X4
225X3
275X2
285X3, 3, 3, 3, 3
T-Bars - 2 platesX17
Lever Shrugs -
290X3
380X3
470X3
560X3
605X3
380X20
Hypers -
BW+10X20
BWX25
Reverse Curls - 50ishX18, 15, 18, 12
This was a week ago, and I don't remember too much about the session. Guess everything went fine.
Of note, all shrugs are down with a 3 second hold at the top, and hypers are done with weight or hands held behind the head.
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