Tag Archive: peaking block


Feb 17, 2016

Just finishin what I start, even though I think I f’ed up my bench press peak.

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

Bench Press (2-3 min rests)

bar x lots
95 x 4
135 x 3
185 x 2
*wraps, sleeves on*
235 x 3
235 x 3

Closegrip Bench Press (2-3 min rest, sleeves, wraps)

235 x 3
235 x 3

2 arm DB Rows (90 sec rests, elbows high, facedown on incline bench)

50s x 6
50s x 6
50s x 6

notes: getting better at activating upper back on these

Feb 15, 2016

Have to get my head back into the game. Get some good sessions under my belt and bring the intensity back up.

warmup: forgot to do any, too psyched

Low Bar Squats (long rests, shoes, sleeves)

135 x 5
185 x 3
225 x 2
275 x 1
*belt on*
335 x 2
335 x 2
355 x 1
355 x 1

notes: felt good. good to be building up momentum again

Deadlifts (barefoot, short rests)

285 x 1
285 x 1
285 x 1

notes: just some cooldown

A short day, but need to get used to my heavy weights again

Feb 14, 2016

I just can’t get in the clear on this bronchitis, it keeps dragging me down, and after a few weeks, has completely derailed my training.

Went to the gym tonight, with numbers to hit.

Bench Press (long rests)

bar x lots
95 x 5
135 x 4
185 x 3
225 x 1
*wraps, sleeves on*
250 x FAIL *this was a miscue with my spotter*
250 x 1 *I was supposed to hit two, and got close but failed*
260 x FAIL *I clipped the rack on the way up. after this, I gave up on regular bench*

notes: this sucked so bad. this is the first time I couldn’t hit my numbers in 5 months of this total program. Obviously, the bronchitis has messed me up, I haven’t trained or ate or slept consistently for weeks. I need to figure out whether I can get things back on track, or just end it and go back to square one. I was supposed to mock meet on the 13th, and instead I did the same taper week twice in a row, and have failed it. I need to think on this for a bit.

And I still feel sick, and am running out of my original scrip of meds.

Slingshot Bench (wraps, long rest)

260 x 1
280 x 1

notes: 280 was a grind, but it happened

Chest Supported T Bar Row (2 min rests, elbows stay high)

1 plate x 6
2p x 6
3p x 5
3p x 5
3p x 5

then I came home. this sucks.

The office was on fire without me. so I put my big boy pants on, did a full day at the office, and some bench press after work. Still feel like crap, starting to cough up blood with my phlegm, but I did some good work today.

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

Bench Press (long rest)

bar x lots
95 x 4
135 x 3
185 x 2
*wraps and sleeves*
230 x 3
230 x 3

notes: moved my grip in a bit, not closegrip yet, but closer than usual. felt good

Closegrip Bench (wraps, sleeves)

230 x 3

2 arm DB Rows (chest supported by incline bench, elbows mid to high, 90 sec rests)

50s x 6
50s x 6
50s x 6

sad as this is, I was out of gas after this, so I threw in the towel and came home for carbs and puffs from my steroid inhaler

Feb 8, 2016

fuuuuuuuuuuuuu

So much sickness, can’t shake it.

 

I still feel like crap, I can barely swallow or speak, feel a little shaky…. buuuut decided to go do some low volume but high intensity chit.

warmup: nada

Deadlifts (shoes, long rests)

135 x 5
185 x 4
225 x 3
275 x 2
315 x 1
*belt on*
400 x 2
400 x 2
420 x 1
420 x 1

notes: itshardwurkbabee, I just lost a hunnit lbs, I’m tryin ta LIIIVE! I aint goin nowhere! (dies after recording the song)

My form sucked I fell back into bad habits, the weight felt heavy after my long absence, so I started to lean back again… bleh

Low Bar Squats (60 sec rests, no shoes, no belt, no sleeves)

235 x 1
235 x 1
235 x 1

notes: cooldown work

Honestly, after this I was gassed (shivery and hacking up phlegm), and retreated home to a warm blanket and a box of mini pizzas. Carbin my weight out of this pneumonia!

Feb 4, 2016

My throat is messed up, I can barely talk or swallow, minor chills… so therefore I went in to the office. ugh, worst decision.

I also forced myself to work out. Thankfully, I am on a bit of a taper, so I didn’t need a lot of juice in the tank.

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

Bench Press (2-3 min rests)

bar x lots
95 x 4
135 x 3
185 x 2
*sleeves, wraps*
230 x 3
230 x 3

Widegrip Bench (wraps, sleeves)

230 x 3

Chest Supported DB Rows (90 sec rests, elbows mid to high)

50s x 6
50s x 6
50s x 6

notes: believe it or not, this gassed me, I was spent. Not much, but at least it was something. Fukk this sickness.

Jan 30, 2016

Squat day! Training squats once a week doesn’t feel like enough – can’t wait to go back to squats twice or more a week.

warmup: dorsiflexions, TKEs

Low Bar Squat (long rests, sleeves, shoes)

135 x 5
185 x 4
225 x 3
275 x 2
*belt on*
315 x 1
355 x 2
355 x 2
375 x 1
380 x 1

Squat – walkout only

430 held for 15 seconds

notes: I wanted to see what the weight felt like. Felt comfortable.

Deadlifts (short rests, barefoot, no belt)

255 x 1
255 x 1
255 x 1

notes: no special shoes or belt or whatnot. Just a cooldown.

Jan 28, 2016

Went to the gym for a serious bench session: other members of the club watching, critiquing, etc. Its getting late as I type this, so no time to talk about the critique right now, perhaps tomorrow on my offday.

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

Bench Press (long rests)

bar x lots
95 x 4
135 x 3
185 x 1
*elbow sleeves, wrist wraps on*
235 x 2
235 x 2 *extra slow negs on this set*
225 x 3
250 x 1, pause 30 seconds, 250 x 1
255 x 2 Rep PR!!

Slingshot Bench (long rest, wrist wraps)

250 x 3
265 x 1

Widegrip Pulldowns (60 second rests)

120 x 6
135 x 6
150 x 6
165 x 6
180 x 6
195 x 6
210 x 4

post workout cardio: nada

Jan 26, 2016

wanted to get in deadlifts AND do some conditioning. I figure peak hard on squats this weekend, and not go crazy on DLs. Therefore… EMOM! Hooray! (not)

warmup: none

Deadlift Warmup

135 x 5
185 x 4
225 x 3
275 x 2
315 x 1

Working Sets Deadlift: EMOM, belt, shoes

330 x 1, 1, 1, 1, 1, 1, 1, 1, 1

notes: that make sense? Every minute exactly on the minute, I did a single rep. Did that 9 times in a row, kept my belt on. Sweating by the end ! I had not done EMOM before, so this was a fun experiment.

Pause Deadlifts: EMOM, pause before I reach my knees, bely, shoes

330 x 1, 1, 1, 1, 1, 1

notes: Once I got used to 330, I changed them to pause DLs, short pause right between the floor and my knees. Did that 6 more times. I was worried these would be too taxing, but they actually felt really good.

Low Bar Squats (60 sec rests, no belt, no sleeves, no shoes)

215 x 1
215 x 1
215 x 1

notes: did these as a cooldown, so no gear.

Jan 25, 2016

Seems like I am benching a lotttt. I was supposed to slingshot today but I am a dope and forgot my slingshot, so I did CGBP instead.

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

Bench Press (2 min rests)

bar x lots
95 x 4
135 x 3
185 x 1
*wraps and sleeves on*
225 x 3
235 x 2
245 x 2

Closegrip Bench Press (2 min rests, wraps, sleeves)

225 x 3
225 x 3
225 x 3

Incline 2 Arm DB Rows (90 sec rests, elbows high)

40s x 8
45s x 8
45s x 8
45s x 8

notes: on the first set, I actually used a 40 lb DB and a 45 lb’er by accident… and didn’t notice the difference. So I thought, may as well move up to the 45s.

post: 15 min LISS