Ed's Log

[Rascal]

Heavy Bench-
45x10
95x5
135x3
185x2
225x1
250x2x3
[Didn't feel easy, but looked easy on video.]

Close-grip Bench-
265x2x2
[First set felt easy, last rep of second set was hard.]

Spoto Press-
235x3x2

Overhead Press Machine-
110x10x3

Pec Fly Machine-
110x10x3
[Superset with the presses.]

EZ Bar Curls-
80x8x3

Skull Crushers-
80x8x3
[Superset with the curls.]

1 Min Plank-
(BW+10)x1
[Not bad. I need to work up to using a 45.]

[Rascal]

So I committed a cardinal sin and let Thanksgiving stop me from going to the gym (also the gym was closed so there’s that). Instead of doing deadlift today I did the squats I was supposed to do on Friday. The plan is to skip this week’s deadlift day altogether and continue on as normal after this session (bench on Wednesday and squat on Friday).

Rep Squat-
45x10
135x5
225x3
315x2
365x1
405x5x2
[Not what I had hoped for (2 sets of 7), but since I’m squatting again (and heavy) on Friday, I let it be. Given the difficulty, I’m not excited to attempt the prescribed single at the end of the block.]

Front Squat-
255x3x2
[Chest dropped a bit (second set was better), but wasn’t too bad. The speed of the reps was very fast. Next week I’ll get to attempt 275 for doubles.]

Pause Squat-
375x3x2
[The time off hurt me a bit. These were supposed to be sets of 6-8. Hopefully I’ll be back on track next week.]

Leg Press-
405x10x3

30 Second Plank-
(BW+25)x3
[Superset with the presses.]

[Rascal]

Wednesday:

I’m changing my bench grip width. Again. I’ve noticed that nearly everyone that has a bigger bench than me also has a narrower grip than I do. Also, now that I’ve been working on my chest, I actually have the ability to flex it. I’ve noticed that I’m unable to flex my chest when my arms are wide. Coincidentally, I always fail reps right off the chest. Anyway, that’s my justification. The total distance between hands has only changed by ~2”.

Speed Bench-
45x10
95x5
135x5
185x3
205x2x6
[The difference is noticeable. Felt solid. Good things are coming, as they say. P.S. I’m sure I’ll change my grip again in a year or so. Maybe someday I’ll find the right grip.]

Close-grip Bench-
220x5x2
[This is about another 2” total off of my new grip.]

Spoto Press-
190x6x2
[These are looking extremely stable these days. Also fast and easy.]

Took very little rest between all the bench sets because everything was so light.

Overhead Press Machine-
130x10x3

Pec Fly Machine-
130x10x3
[Superset with the presses. Jumped 20 lbs from last week on both of these. Feelin’ good. These movements have been key. My upper body is noticeably bigger and more defined.]

Hammer Curls-
40x8x3

Arm Extension Machine-
110x8x3
[Superset with the curls.]

Finished everything in less than an hour.

Friday:

Heavy Squat-
45x10
135x5
225x3
315x2
405x1
425x2x3
[Felt easy today.]

Front Squat-
275x2x2
[Easy. I’m sure I can do 315x1 at least at this point.]

Pause Squat-
405x3x2
[Difficult, but solid. Form was good and wasn’t worried about failing at all.]

Leg Press-
495x5x3

Left it at that. Deadlift singles on Monday.

[Rascal]

I’m not sure if I’ve ever been so physically and mentally tired while lifting as I was tonight.

Heavy Deadlift-
135x5
225x3
315x2
405x1
485x2
500x1
510x1
[Was difficult. Didn’t do the AMRAP@430 because my lower back wasn’t feeling good. I helped my sister move on Saturday and had to carry a lot of heavy things over large distances, so that’s probably why.]

Barbell Rows-
175x5x3

Barbell Shrugs-
175x10x3
[Superset with the rows.]

30 Second Planks-
BWx1
(BW+25)x1
(BW+45)x1

[Rascal]

I must have injured my lower back worse than I thought on Saturday. It has been hurting constantly. I iced it yesterday, but I may try heating it tonight. That has worked better in the past.

Rep Bench-
45x10
95x5
135x3
185x2
225x1
250x3x3
[Felt slow. I probably could have done sets of 4 with a spotter, but that’s still not really a PR.]

Close-grip Bench-
265x1x2
[Felt hard.]

Spoto Press-
235x3x2
[Felt hard.]

This was a pretty disappointing bench session. I was expecting to be able to do more reps and to do it easily. Next week is heavy singles...

Overhead Press Machine-
150x8x3
[Maxed out the machine.]

Hammer Curls-
40x8x3
[Superset with the presses.]

Arm Extension Machine-
130x5x3

Pec Fly Machine-
150x10x3
[Superset with the extensions.]

[Oldster]

Man what a deadlift, you rascal! So darned impressive.

Don't let your poor showing at the bench bother you. It means nothing to your singles next week. Historically, I tend to have a really good session a week after a less-than-stellar session. I'll bet it's the same with you.

[Rascal]

Man what a deadlift, you rascal! So darned impressive.

Don't let your poor showing at the bench bother you. It means nothing to your singles next week. Historically, I tend to have a really good session a week after a less-than-stellar session. I'll bet it's the same with you.

Thanks, Oldster! Hopefully next week I’ll hit the heavy singles with ease!

[Rascal]

My lower back is still constantly hurting. Heat has helped take the pain away in the instant, but not long term. I decided not to squat today because of my back, so I did some more benching. I squatted twice last week anyway.

Bench-
45x10
95x5
135x3
185x2
225x1
245x1
260x3
[One last grip width adjustment. From middle fingers on the rings, to pinky fingers, to ring fingers. The pinky fingers on the rings was just too narrow. Hopefully this is a good compromise. Anyway, I had a spotter today, so I went for a heavy set. I was really hoping to hit 5 reps.]

Slingshot Bench-
260x9
[My right shoulder started giving out toward the end. It felt a bit strained at the end of the last regular bench set. It’ll be fine though.]

Leg Extensions-
110x5
150x5
200x5x3

Seated Leg Curls-
70x5
110x5
130x5x3
[Superset with the extensions.]

30 Second Planks-
BWx1
(BW+45)x1
(BW+90)x1
[For some reason more weight feels easier than less weight... with no weight I’m shaking like crazy, with 45 I’m shaking a little, with 90 I didn’t shake much at all.]

Two more weeks of The Cube. I’ll be sure to (mostly) stick to the programming.

[Rascal]

Monday:

My back is getting better but still isn’t 100%, so I skipped the Deficit Deadlifts for today.

Speed Deadlift-
405x2x5
[30 seconds rest between sets. Easy.]

4” Block Pulls-
430x5x3
[Easy.]

Barbell Rows-
185x5x3
[Had to use some momentum. I’ll probably stick to this weight until I can do sets of 5 without it.]

Barbell Shrugs-
185x10x3
[Superset with the rows.]

(BW+90) Plank-
50 Seconds
[Could have done a bit longer. Probably 60-70 seconds max. I think it’s safe to say that it’s easy to get good at planks.]

Didn’t eat much at all today, so left to destroy some dinner so to speak.

Tonight:

Heavy Bench-
45x10
95x5
135x3
185x2
225x2
265x1
285x1
300x0
235x8
[So, yeah... this wasn’t exactly what The Cube prescribed, but it’s very close. I just really wanted to finally hit 300. Didn’t happen. 285 is a small PR though.]

Slingshot Bench-
275x5
[Could have done 1-2 more probably. I think that it’s safe to say triceps are not limiting my bench. My chest is just weak.]

Overhead Press Machine-
150x8/7

Incline Press Machine-
150x8/5
[Superset with the overhead press.]

EZ Bar Curls-
70x10x3

[Oldster]

Not bad! While you may not have reached your goal, little PRs add up over time.