workout: upper-body p1w4b

End of phase 1, looking forward to changing up the workout for the next month as well as testing max lifts in four weeks. The next phase has few changes in terms of differing types of deadlifts/squats, but the fundamentals are still compound lifts.

I was only half planning on lifting today, but the lack of a working furnace gave me a reason to get out of the house. I’m now holed up at the library for a couple of hours getting some work done hoping that when I return the temp will have risen over 55 degrees.

I probably shouldn’t have lifted bench after barbell press, my right shoulder was pretty wiped out. I did alright considering I missed two weeks of flat bench. Dumbbell benching is fine, but there’s no replacing 100 lbs dumbbells for 300 lbs riding above your face.

Should be a decent afternoon. Jen and I will hit the Northwestern game for a couple of hours, pick up some food and camp out in the apt, getting some work done.

barbell press: 45×8, 65×8, 85×6, 95×6, 115×6, 135×3 (three sets)
bench press: 135×8, 165×6, 205×6, 245×5, 275×3 (two sets)
standing neutral press: 45×6, 50×6 (three sets)
cable crossover: 5×8, 6×6, 6×6

February 28, 2009 | Filed Under lifting | Comments Off

workout: lower-body p1w4b

Surprised at how sore I was this morning once I got to the gym. I was hoping to do more lower-body work, but the hips and lower-back were pretty sore so I worked a bit on shoulder pre/rehab.

front-squat: 95×6 (three sets)
cal. front squat: 45×6, 65×6, 85×6, 96×6 (two sets)
rack pull: 185×6, 225×6 (two sets)
cuff: ext 3×8 (three sets), pull 3×8 (three sets), hip 4×8 (three sets)
lat pressdown: 5×10, 6×8 (two sets)

February 27, 2009 | Filed Under lifting | Comments Off

workout: upper-body p1w4a

Finished out the last couple workouts of phase 1, next week starts with all new fun. A few changes with some deadlift variations, but still focusing on compound lifts.

dumbbell bench: 100×4 (three sets)
neutral grip dumbbell press: 55×10 (two sets)
single-arm dumbbell bench: 60×5, 70×5
close-grip cable-row: 10×10, 12×10 (two sets)

February 25, 2009 | Filed Under lifting | Comments Off

p1w4: day off

Day off from the gym, spent part of the night taking care of the sick girlfriend. No fun for her. Wasn’t getting anything done at home so I came into work a bit early. Couple hours of meetings this afternoon, need to get lots done this morning.

February 24, 2009 | Filed Under personal | Comments Off

workout: lower-body p1w4a

Good workout this morning after taking the weekend off. Always surprising when I take time off of lifting and end up having a lower weigh-in.

De-loading week, so I’m working to reduce the overall volume but still bring up the weight a bit.

Squat: 275×3 (three sets)
Deadlift: 295×2 (three sets)
Snatch-grip Deadlift: 225×2 (two sets), 225×4 (one set)

February 23, 2009 | Filed Under lifting | Comments Off

workout: lower-body p1w3b

Awful workout this morning. After warm-ups halfway through the first set of front-squats both hamstrings seized up into little lead bowling-balls of pain. I made it through a second set, but just barely. I did a little more lower-body and then a bit of shoulder work. Lousy start to the day.

Front-squat: 45×5, 95×6, 95×6
Rack Pull: 185×6, 225×6, 255×6 (three sets), 275×6 (two sets)
Shoulder Press: 45×6, 95×6 (two sets), 115×6 (two sets), 135×6 (two sets)

February 20, 2009 | Filed Under lifting | Comments Off

workout: upper-body p1w3a

Busy day yesterday; meetings, fighting servers and Northwestern game. Hoping today will be more productive.

Someone decided they required both the flat and incline benches so they could switch between them to do empty-bar bench-press sets, so I had to make due with dumbbells.

Dumbbell Bench: 90×8, 100×6, 100×4, 100×3, 100×3
Dumbbell Neutral Bench: 60×10 (three sets)
Front Shoulder Raise: 20×12 (three sets)
Close Grip Cable Row: 10×10, 12×10 (four sets)

Day off today, suffering from second-day soreness from squats & deadlifts on Tuesday. Next week is de-loading, so I shouldn’t require the multiple hits of Advil to get through the day.

February 19, 2009 | Filed Under lifting | Comments Off

workout: lower-body p1w3a

Tough workout this morning, even with the extra day of rest.

squat: 255×3 (eight sets)
deadlift: 275×2 (ten sets)

I was hoping to get in snatch-grip deadlifts but I could hardly move and was near vomiting about half-way through the deadlift set.

February 17, 2009 | Filed Under lifting | Comments Off

workout: upper-body p1w2b

Good upper-body day, changed things around a bit and added single-arm bench in replacement of push-ups. Good energy and weighed in a couple pounds lighter (even though it looks like I had plenty of calories the previous day.

Barbell Press: 115×6 (four sets)
Dumbbell Row: 95×7 (three sets)
Dumbbell Neutral Press: 55×6 (four sets)
Single Arm Bench: 55×6, 65×5, 70×5

February 13, 2009 | Filed Under Uncategorized | Comments Off

workout: lower-body p1w2b

Good lower-body workout, felt shaky at the end. The previous day had pretty low caloric intake but my energy kept up until the last few lifts.

Front Squat: 135×5 (four sets)
Rack Pull: 255×6 (three sets)
Dumbbell Deadlift: 30×5 (three sets)
Suitcase: 55×10 (two sets)

February 12, 2009 | Filed Under lifting | Comments Off