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08-10-2013, 08:49 PM
#101
08/10/13 Saturday.
Bench:
45x10
135x5
185x3
235x2
275x1
300x1
315x3 (PR)
PR triple there. Amazing how much better my bench feels when my elbow isn't all fucked up from squats.
Deficit deadlift (1", in kgs):
70x4
110x3
150x2
180x5 (hook grip)
I got a video of the 180x5, maybe I'll upload it later. It looks like I can't get my back completely straight with the deficit but I do a pretty good job of holding it in place throughout the lift, which is fine with me.
Standing hammer curl:
35x10
40x10/10
I do these with both arms simultaneously.
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08-11-2013, 10:01 AM
#102
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08-12-2013, 08:26 PM
#103
Agreed! Awesome bench, Dan!
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08-14-2013, 12:02 AM
#104
Thanks guys. Maybe one day my press will catch up!
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08/13/13 Tuesday.
Squat:
45x5
135x5
225x3
275x2
325x2 (belt, wrist wraps)
365x1
405x1
435x3 (PR)
Bar was coming up asymmetrically on reps 2 and 3 but that's not hard to fix.
Press:
45x5/5
95x5
135x3
165x1 (belt)
185x2/2
Decided to do lower reps at higher intensity than the usual volume workout, which hasn't really been working.
Standing hammer curl:
35x10
40x10/9
Ran out of time, had to rush my 2nd set of 40lbs.
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08-16-2013, 12:07 AM
#105
08/15/13 Thursday.
Bench:
45x10
135x5
185x3
225x2
275x1
300x1
325x1
Left elbow was really hurting from squats again but still managed to get 325 for a single.
Deadlift (in kgs):
70x3
110x4
150x2
190x1 (hook grip)
210x1 (belt)
230x3 (PR)
I probably could've grinded out a 4th rep at 230kg but my goal was 3 for a 10kg PR triple.
Standing hammer curl:
30x10
25x10
These were really hurting my left elbow so I stopped.
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08-19-2013, 03:33 PM
#106
08/18/13 Sunday.
Front squat:
45x5/5
135x5
225x5
275x2 (belt)
315x1 (a little high)
315x1 (very deep)
This was my first time doing these in at least a year and the 5th or so time I've ever done them. I had never done more than 225 before. 315 wasn't too hard and I probably could've worked up to 365, but I didn't want to push it on my first time doing heavy front squats. So much for low bar back squats not developing any quad strength, lolz. Today my upper back is fairly sore and my mid back hurts. My mid back has hurt before on squats when I've tried to arch too hard so I'll have to be careful of that. Oddly my legs aren't sore at all.
Press:
45x5/5
95x5
135x3
165x1 (wrist wraps)
190x1 (belt)
205x1 (PR)
210x0
Wrapping up for these cause my right wrist is a little tweaked. Wrapping actually makes these feel a little harder. I had no gas left after the 205 so the 210 moved about an inch, but I'll get it soon. Going with the 60% press/bench ratio I'll need to bench 375 before I can press 225, yeesh.
Standing hammer curl:
35x10
40x10/10
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08-20-2013, 09:11 PM
#107
08/20/13 Tuesday.
Bench:
45x10/10
135x5
185x3
235x2
275x1
305x1
325x1
280x5
I want to hit 325x2 but I knew after the first rep the second wasn't happening so I racked it. I'll get it soon. Did a backoff set to get more volume in.
Chins:
BWx5/5/5
First time in awhile. Taking them really light to avoid aggravating my still slightly-lingering pec strain.
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08-23-2013, 11:20 PM
#108
08/23/13 Friday.
Gym unexpectedly closed early yesterday so I had to go today instead.
Squat:
45x5
135x5
225x3
285x2
325x2 (belt, wrist wraps)
375x1
415x1
455x1 (PR)
455 was a bit of a grinder. I had expected it to be easier cause I got 435x3 recently. My warmups all felt fairly shitty though so I'm chalking it up to a bad day.
Bench (last rep paused):
45x10
135x5
185x3
Paused bench (all reps paused):
225x2
265x1
275x3
290x3
I'm definitely keeping paused bench in my training so I don't fuck it up again at the next meet.
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08-26-2013, 05:04 PM
#109
08/24/13 Saturday.
Felt like crap today. Sore from yesterday and tired all day.
Deficit deadlift (1", in kgs):
70x3
110x3
150x2
190x1 (hook grip)
Deadlift:
210x1
Lower back was destroyed from squats so these all felt terrible.
Ab wheel:
BWx10/10/10
Seated cable row:
168x10/10/10
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08-27-2013, 11:22 PM
#110
08/27/13 Tuesday.
Press:
45x5/5/5
95x5
135x3
165x1 (belt, wraps)
185x3/3/3
Wanted to get some volume in but not go crazy so went with 3x3.
Standing hammer curl:
35x10
40x10/10
Seated cable row:
168x10
204x10/10/10
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