Tues, 17 Mar 15
Bench: 45x5, 135x5, 165x5, 195x3, 225x5x3, 185x5
Rows: 45x10, 90x10 (close, and same wide)
Concentrated on having a good bench session today. Very happy to get all my triples in. Did some rows on a machine afterwards and called it a day. Snow storm again tonight with another foot expected. Getting really tired of it.
Yay, snow's been downgraded to only 8-10 inches. It's the extra 4 inches that makes all the difference, amirite?
Tuesday, March 17, 2015
Friday, March 13, 2015
Lower body
Fri, 13 Mar 15
GHR: BWx2x10
Squats: 45x5, 135x5, 185x5, 225x3, 255x2, 275x1,2,3,4,5,6,5.
Yup, tried ladders for volume today. 275 was a bit too heavy. I had massive back pumps and just couldn't continue ramping down. Might try pushing it back to 2 plates next time and seeing if I can't get them in, and start working up from there. Can definitely feel the fatigue in the glutes and got a good stretch while I was at it.
Snow storm coming this weekend, but going to try to bench at home. I just find my set up better there.
GHR: BWx2x10
Squats: 45x5, 135x5, 185x5, 225x3, 255x2, 275x1,2,3,4,5,6,5.
Yup, tried ladders for volume today. 275 was a bit too heavy. I had massive back pumps and just couldn't continue ramping down. Might try pushing it back to 2 plates next time and seeing if I can't get them in, and start working up from there. Can definitely feel the fatigue in the glutes and got a good stretch while I was at it.
Snow storm coming this weekend, but going to try to bench at home. I just find my set up better there.
Wednesday, March 11, 2015
Hex bar deadlifts
Wed, 11 Mar 15
Single Leg Sled Press: 90x2x10 per leg
Hex Bar Deadlifts: 248x5, 298x2x5, 338x5, 428x2x1, 448x1
Man, I can't count for crap when I deadlift. I somehow had it in my head I hit 495 when I only hit 448. Seems I was adding the bar from the barbell.... Anyhow, 448 made me dizzy, so I figured that was it.
Tried the single leg press using the machine that everyone loads up with all the plates in the room, then gets someone to sit on it, then quarter squats it. I figured I'd try a conservative plate a side. One leg on the ground, the other right to the chest at the end of the movement. Was definitely a challenge to hit 10 reps a side - but my glutes can definitely use the work.
Single Leg Sled Press: 90x2x10 per leg
Hex Bar Deadlifts: 248x5, 298x2x5, 338x5, 428x2x1, 448x1
Man, I can't count for crap when I deadlift. I somehow had it in my head I hit 495 when I only hit 448. Seems I was adding the bar from the barbell.... Anyhow, 448 made me dizzy, so I figured that was it.
Tried the single leg press using the machine that everyone loads up with all the plates in the room, then gets someone to sit on it, then quarter squats it. I figured I'd try a conservative plate a side. One leg on the ground, the other right to the chest at the end of the movement. Was definitely a challenge to hit 10 reps a side - but my glutes can definitely use the work.
Tuesday, March 10, 2015
Upper body
Tues, 10 Mar 15
OHP: 45x5, 95x5, 115x5, 135x5, 145x3, 155x2, 135x5
Bench: 135x5, 185x5, 225x1
OHP went really well. Could not find my groove on the bench. I tried benching in the rack, like I do at home, but just couldn't position myself right. Anyhow, decided after frigging around with that for a bit I was done for the day. I was pretty happy with the OHP and will bench later in the week anyhow.
OHP: 45x5, 95x5, 115x5, 135x5, 145x3, 155x2, 135x5
Bench: 135x5, 185x5, 225x1
OHP went really well. Could not find my groove on the bench. I tried benching in the rack, like I do at home, but just couldn't position myself right. Anyhow, decided after frigging around with that for a bit I was done for the day. I was pretty happy with the OHP and will bench later in the week anyhow.
Monday, March 9, 2015
Lower body
Mon, 9 Mar 15
Tried squatting yesterday - 45x5, 135x5, 225x5, 275x3, 300x2. Just didn't feel right. Called it a day and hit it again today.
GHR: BWx3x10
Squats: 45x5, 135x5, 225x5, 275x3, 315x2, 275x3, 225x5
Prone Leg curls: 50x5, 80x5, 110x3x5
Felt stronger today, ramped up then down for some quality work sets. Turns out I wasn't using a proper GHR the other day. The one I used today was definitely harder, but was a good warm up. While waiting for the squat rack I did some goblet squats to get a good stretch going.
Tried squatting yesterday - 45x5, 135x5, 225x5, 275x3, 300x2. Just didn't feel right. Called it a day and hit it again today.
GHR: BWx3x10
Squats: 45x5, 135x5, 225x5, 275x3, 315x2, 275x3, 225x5
Prone Leg curls: 50x5, 80x5, 110x3x5
Felt stronger today, ramped up then down for some quality work sets. Turns out I wasn't using a proper GHR the other day. The one I used today was definitely harder, but was a good warm up. While waiting for the squat rack I did some goblet squats to get a good stretch going.
Wednesday, March 4, 2015
Upper Body
Thu, 4 Mar 15
Bench: 1352xx5, 175x5, 225x2, 190x3x5
OHP: 135x5x3
Renegade Rows: 30x10, 50x10, 60x10
I tried the smith machine for the first bench set, didn't like it, so went to normal bench. The only thing I don't like about the bench at the gym is no safeties - unlike pressing in the rack. OHP was hard today, so I did 5 sets of three instead or 3x5. The rows I was doing yesterday seem to be called renegade rows. So once again, 5 per side, the last rep at 60 was pretty hard. I smashed my forearm just on the underside by my little finger on one rep yesterday, was tender today.
Think I'll take a rest day tomorrow and squats on Saturday in the home gym.
Bench: 1352xx5, 175x5, 225x2, 190x3x5
OHP: 135x5x3
Renegade Rows: 30x10, 50x10, 60x10
I tried the smith machine for the first bench set, didn't like it, so went to normal bench. The only thing I don't like about the bench at the gym is no safeties - unlike pressing in the rack. OHP was hard today, so I did 5 sets of three instead or 3x5. The rows I was doing yesterday seem to be called renegade rows. So once again, 5 per side, the last rep at 60 was pretty hard. I smashed my forearm just on the underside by my little finger on one rep yesterday, was tender today.
Think I'll take a rest day tomorrow and squats on Saturday in the home gym.
Tuesday, March 3, 2015
Hex bar deadlifts
Tue, 3 Mar 15
Deadlifts: 160x5, 250x5, 340x3, 430x5x1
Pushup Position Row: 20x5, 30x5, 40x5, 50x5 (each side)
Had lots of time left over after deadlifts, but really didn't feel like doing much else. I saw a guy doing the pushup position row yesterday, and remembered trying them once with a kettle bell. I couldn't even do 25 lbs with a kettle bell, so I quite surprised to work my way up to 50. I was feeling out the weight as I wasn't sure what was a "hard" weight. Seems 50 is a good starting point.
Deadlifts: 160x5, 250x5, 340x3, 430x5x1
Pushup Position Row: 20x5, 30x5, 40x5, 50x5 (each side)
Had lots of time left over after deadlifts, but really didn't feel like doing much else. I saw a guy doing the pushup position row yesterday, and remembered trying them once with a kettle bell. I couldn't even do 25 lbs with a kettle bell, so I quite surprised to work my way up to 50. I was feeling out the weight as I wasn't sure what was a "hard" weight. Seems 50 is a good starting point.
Monday, March 2, 2015
Upper body
Mon, 2 Mar 15
Bench: 45x5, 135x5, 185x3x5
OHP: 135X3X5
Croc rows: 50x10, 55x10, 60x10
Bench at 80%. Sadly, it was challenging. Need to find some sort of row machine.
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