Archive for January, 2016


Jan 4, 2016

warmup: slow neg side raises, Cuban presses, one arm shrugs, static pec stretches

Bench Press

bar x lots
95 x 3
135 x 3
185 x 3
*wrist wraps on*
225 x 3
*elbow sleeves on*
245 x 3 Rep PR!

notes: bench still poverty, but getting better. wont be ready for that 400 lb Gorilla competition though, lol

Slingshot Assisted Bench

210 x 4
210 x 4
210 x 4

notes: never really gave my slingshot a chance when I first picked it up. using it for my backoff sets today was a good idea, felt great! On my top set of regular bench I was starting to lose form closer to the lockout, so using the slingshot is just a chance to get me through the beginning easier so I can focus on the top part of the ROM. I know this doesn’t sound very technical, but you know what I mean.

Widegrip Pulldowns

150 x 8
165 x 8
180 x 8
195 x 8
210 x 8

Leaning Side Raises

30s x 8
30s x 8

notes: I wanted these to be strict, but just a bit too heavy for strict for me right now.

DB Curls

40s x 8
40s x 8

post: nada

Later in the evening I went for a massage – focus on my forearms, traps, back. feeling nice and sore today!

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Jan 3, 2016

More squats tonight. Almost hitting legs 3 times a week lately, it feels like.

warmup: rumble rolled IT bands, adductors, piriformis; dorsiflexions, TKEs, ham warmups

High Bar Squats (2-3 min rests, shoes, knee sleeves)

bar x 5
135 x 4
185 x 3
225 x 2
275 x 1
*belt on*
290 x 5
290 x 5
290 x 5
290 x 5

Low Bar Lo Pause Squats (2-3 min rests, shoes, knee sleeves, belt)

290 x 5
290 x 5
290 x 5

Barbell Hip Thrusts (off the floor, 2 min rests)

135 x 8
225 x 8
225 x 8
225 x 8

notes: I think I bruised my bladder – these hurt, lol. I even put a wussy pad on the bar. There MUST be a better way to do these!

Jan 2, 2016

warmup: foam rolled pecs, static pec stretch, slow neg side raises, Cuban presses, one arm shrugs

Bench Press (traded sets with another guy)

bar x lots
95 x 4
135 x 3
185 x 2
*wrist wraps on*
210 x 5
210 x 5
210 x 5
210 x 5

Closegrip Bench Press (2 min rests, wrist wraps)

190 x 5
190 x 5
190 x 5

One Arm DB Rows (2 min rests)

55 x 8/8
80 x 8/8
105 x 8/8
105 x 8/8
105 x 8/8

notes: hooray for a gym with heavier DBs! Right beside me, a guy was going to row 135+ DBs with wrist wraps, but the DB busted at the end of the first set, woops! So he smoked me on that first set, but I got more work in

DB Skullcrushers (1-2 min rests, elbow sleeves)

30s x 8
40s x 8
45s x 4

notes: I slept on my elbow wrong, so I wore sleeves. Went heavy.

DB Front Raise (1-2 min rests, neutral grip)

22.5 x 8
30 x 8
30 x 8

notes: neutral grip feels smoother on my shoulder. these were nice and heavy too.

Conditioning: DB Flat Bench Density Set

5 min time limit, sets of 5 reps max, 30 sec rests, goal is to hit 30 reps

75s x 5, 5, 5, 5, 5, 5

notes: I wanted more chest work, and needed some conditioning, so I wanted to see how many 5 reps sets I could hit in 5 min. I felt I could hit 30 total reps easy, which I did. So next time I do it, I will up the weight and try to hit the same rep goal. And it counts as cardio… right? lol

1 Jan 2016

I took NYE off, but needed to get some squatting in today.

warmup: rumble rolled IT bands, adductors, piriformis; dorsiflexions, TKEs

High Bar Squats (2-3 min rests, shoes, sleeves)

bar x 5
135 x 4
185 x 3
225 x 2
275 x 1
*belt on*
285 x 6
285 x 6
285 x 6
285 x 6

Front Squats (2-3 min rests, belt, shoes, sleeves)

200 x 6
200 x 6
200 x 6

Weighted Hyperextensions (weight held against chest, 90 sec rests)

25 lb plate x 8
25 lb plate x 8
25 lb plate x 8

post: 5 min LISS cooldown