Thursday, August 30, 2018

Upper body

Thurs, 30 Aug 18

Wasn't feeling like crushing myself in the gym today so I took a light approach.  I've got a wedding to go to this weekend and time off tomorrow, so I think I'll take a few recovery days.


Bench: 135x6x10
Powerbombs: 40x6x10
Straight bar preacher curls: 40x6x10
Seated Smith OHP: 50x6x10
Lat pulldowns: 50x6x10

Nice and pumpy.  Got the blood flowing and had a good stretch.

Wednesday, August 29, 2018

Lower body

Weds, 29 Aug 18

Squats: 135x5, 225x5, 315x5, 325x1
Leg press : 4x10, 6x10, 8x4x10, 6x2x10
Leg extension : 115x8x10 

There's definitely something not right about my right hamstring.  I got up to 325 and it just felt tender, so I decided enough is enough.  I'll do light work on it for a week or so and see how it feels.  I kept the rest of the session light and controlled.

Tuesday, August 28, 2018

Upper body (OHP 145x10x2)

Tues, 28 Aug 18

OHP : 95x5, 115x5, 135x3, 145x10x2
Row : 135x6x15
Bench : 135x10, 185x5, 205x5, 225x5x5

Session went well - hit all my targets for the day.

Monday, August 27, 2018

Deadlifts (425x1)

Mon, 27 Aug 18

Deadlifts: 225x5, 315x2x5, 365x5, 405x3, 425x1, 405x2, 365x2

My right hamstring keeps getting tweaked.  I stopped after the 365x2, but was planning on going to do 315x3x5.  I'll have to try to figure out whats going on or adjust my training to allow it to heal.

Friday, August 24, 2018

Upper body (Bench 255x2)

Fri, 24 Aug 18

Bench: 135x10, 185x10, 205x5, 215x5, 225x5, 245x3, 255x2, 245x3, 225x2x5
Seated Smith Machine OHP: 50x8x8
Preacher Curls: 40x8x10

Bench went really well.  In fact, I'd say the 255 for a double is the heaviest I've benched in quite a while.  The high rep sets were brutally pumptastic, despite the low weight.  I've been having a hard time hitting the really high reps on those while getting the whole 8 sets, so I figured I'd drop the weight.  In between bench sets I did some behind the neck stretches with a 45 lb DB to get a good pull on my lats and serratus.  Also did some single arm rows with the same DB after each stretch for sets of 15.

Thursday, August 23, 2018

Squats (325x5x5)

Thurs, 23 Aug 18

Squats: 135x2x5, 225x2x5, 315x5, 325x4x5, 325x4

I upped the weight on the work sets today.  Missed the very last rep - was too tired to unrack it.  I will redo the session next day.  I ran out of time, so leg presses were out as well.

Upper body

Weds, 22 Aug 18

OHP : 95x5, 115x5, 135x10x2
Row : 110x6x15
Bench : 135x10, 185x5, 205x5, 225x5x5

Good session.  By the time I got to the last 2 sets of the bench of was exhausted.  The OHP and rows took a lot out of me.  I used one of the straight curl bars to do the rows as all the BBs were in use.

Tuesday, August 21, 2018


Tues, 21 Aug 18

Deadlifts: 225x5, 315x5, 365x5, 405x4x2, 365x3, 315x3x5

I tried to break 425 off the floor today, but couldn't.  Weird how day to day lifts can change.  

Monday, August 20, 2018


Mon, 20 Aug 18

Bench: 135x2x5, 185x5, 225x5, 235x3, 240x1, 225x2x5, 185x10
OHP: 95x5, 115x5, 135x5, 145x5, 155x5, 165x1, 135x5
Preacher Curls: 40x10, 50x4x10

Bench went well.  Funny story, when I went to lift the 185 warmup it felt heavy on one side.  So, I just pushed a little harder on the right side and lifted, no problem.  When I went to take the 25s off and put the 45s on I noticed that the right side had a 35 on it, not a 25!  Anyhow, no adverse effects, and the session went on as usual.  The preacher curls were hard, slow controlled movement with a rest-pause at the bottom of full extension.  Painfully pumpy, but nice.

Friday, August 17, 2018


Fri, 17 Aug 18

Squats: 135x2x5, 225x5, 315x5x5
Leg press : 4x10, 6x10, 8x10, 10x10, 12x2x5, 10x10, 8x10

Nice strength building session.  Squats were roughly 75% of calculated 1RM.  Leg press was great.  Lots of volume, about 36,450 lbs.  (not counting sled weight).

Thursday, August 16, 2018

Upper body

Thurs, 16 Aug 18

Bench: 135x2x5, 185x5, 205x5, 225x5x5, 185x12
Bent Over BB Rows: 135x6x10
Torture Preacher Curls: 50x5x5
Seated Smith OHP: 50x2x3x10

Bench went well, managed a huge finisher.  Stretched my lats in between sets. While waiting for the smith I hammered out a few sets of super slow curls   I'm talking a good 7-8 secs slow and controlled per rep.  No body english.  Lastly I moved on to the smith.  I did supersets of 10 reps wide, medium, close, with minimum rest between each of those supersets - like 20 secs max.  Then did those again.  I was hoping to hit a third superset, but my triceps and delts were just full by then and I was having a hell of a time just repping out the top sets of 10 of on the second round.

Wednesday, August 15, 2018


Weds, 15 Aug 18

Deadlifts: 225x5, 315x5, 365x5, 405x3, 425x2, 405x2, 315x1

Not as strong today as I was last week.  I failed three times at 435, and after that I was burnt out.  Could barely move the 405, no 365s, and a single 315.  

Tuesday, August 14, 2018


Tues, 14 Aug 18

Bench: 135x2x5, 185x5, 225x4x5, 185x10
OHP: 95x5, 115x5, 135x5, 145x5, 155x3x3, 135x4

I was going to do pull ups as well, but my lats protested on the first set.  So in between bench sets I did some stretching overhead of my lats, behind the neck with a 25 lb plate.  I also did some tricep pulls using the 25 for sets of 20.  Both the bench and OHP went well.  I was going to do a 135x10 set finisher on the OHP, but only managed 4 before I was done.

Monday, August 13, 2018

Back from vacation - squats

Mon, 13 Aug 18

Squats: 135x2x5, 225x5. 315x5, 365x3, 405x3x1, 315x2x5

LOL.  I had intended to work out over vacation, but my hamstring still felt iffy, and I had a bunch of hot, hot outdoor work to do and some trips.  So, I decided to make it a recovery week and I felt great going back into the gym today.  Squatting what is likely 90-95% of 1RM for a few singles, then finished up with two sets of 315x5 for a little work.  I'd put those somewhere around 75-80% of 1RM.

Thursday, August 2, 2018


Thurs, 2 Aug 18

OHP: 95x5, 115x5, 135x5, 145x5, 150x5x5
Bench: 135x8, 185x5, 205x5, 225x5, 235x5, 245x3x4, 185x11

This session went well.  I had planned on benching first, but couldn't get a bench.  So I ended up OHP first.  I took 80% of my last 1RM and rounded up to 150.  I had only planned to do 3x5 at the top set, since the warm ups were still easily 60+%, but since I was waiting I did two more sets.  For the bench I had planned on doing the 225x3 and 235x1, but I felt pretty strong, and went for sets of 5.  As a finisher I did 11 reps at 185 lbs, which was pretty good in my books.

Wednesday, August 1, 2018

Meh, no good

Weds, 1 Aug 18

The plan was to squat today, but I found I had a twinge in my right hamstring while warming up.  I decided after getting up to 315 that I want going to risk an injury.

So, I did some leg extensions and leg presses and called it a day.

Tomorrow I'll bench and maybe squat Friday.