PR: 315 Bench

The month off between programs has been pretty rewarding. I hit a new personal record on bench at 315. It went up pretty easily and I feel I could do 335 given a spotter.

The next week will involve testing squat and planning on the next workout phase.

bench: 135×10, 165×8, 195×5, 225×3, 265×3, 295×1, 315×1
cable crossover: 5×10, 6×10
standing one-arm cable rows: 6×10 (three sets)
cuff: 4×6 (pull: three sets), 5×6 (extension: three sets), 3×6 (hip: three sets)

April 14, 2009 | Filed Under lifting | Comments Off 

workout: r1w3 lower-body

Going for personal record (PR) at squat, should have went for 365, but I’ll have to wait until next week. Hit 345 raw, no wraps or belt and felt pretty good about it. There’s a weird moment of panic when your brain goes, “what are you doing with 350 lbs on your neck?”, but you quiet the brain and concentrate on form. The squat rack where I lift is not ideal, so I have to take 3-4 steps to clear the rack. After stepping backwards, you have to push your hips backwards until your thighs are parallel to the ground and then throw your hips forward to propel the weight forward while squeezing your glutes and hamstrings. Once your body is finally upright you still have to think enough to take a few steps forward and rack the weight. It’s a lot to think about when you’re trying not to drop 300 lbs on your neck.

squat: 135×10, 165×6, 195×5, 225×4, 265×4, 295×1, 315×1, 345×1
front-squat: 95×6 (four sets)
bike: 10 min

April 13, 2009 | Filed Under lifting | Comments Off 

workout: r1w2 upper-body

Lots of shoulder work today, the left shoulder seems to be in great shape but the right one has occasional soreness, but still being kept in check with lots of re/prehab. Lower-back is better but still not as strong as it used to be (185 was pretty normal for good-mornings). Tried out the cable-rows for the first time today, had a hard time finding an appropriate weight.

good-mornings: 45×12, 95×10, 115×8
standing one-arm cable rows: 2×12, 3×12, 4×12, 5×12, 6×12
cuff: 4×6 (pull: three sets), 5×6 (extension: three sets), 3×6 (hip: three sets)
lat-pressdown: 4×10, 5×10
lat-pulldown: 10×10, 12×10
dumbbell shrug: 65×12, 75×10, 85×6, 95×6

April 10, 2009 | Filed Under lifting | Comments Off 

workout: r1w2 upper-body

Fairly minor day, but I was pretty happy to hit 90 on single arm bench. Looking at planning the next workout phase. I have half-a-plan, but I need to get it more fleshed out. My lower-back is feeling much better after taking a break from deadlifting, so I may hold back a bit before starting to hit deadlifts again. I went for nearly 2.5 years of never missing a week of deadlifts and squats (aside from surgery and one vacation), so it may be best to take a break.

bench: 135×10, 185×6, 225×6, 275×2, 275×3, 275×2
close-grip bench: 135×10, 155×8, 185×5 (three sets)
single-arm bench: 60×8, 70×8, 80×6, 90×5 (two sets)

April 9, 2009 | Filed Under lifting | Comments Off 

workout: r1w2 mixed

Managed to get almost six hours of sleep. I haven’t been eating very clean and I tend to eat a lot more carbs when I’m not sleeping. Surprisingly my weight was right on target.

combo [clean, front-squat, press, reverse-lunge]: 45×5, 65×5
shoulder press: 115×6, 135×5 (five sets)
barbell shrug: 155×10, 185×8 (two sets)
bike: 10 min

April 8, 2009 | Filed Under lifting | Comments Off 

workout: r1w2 lower-body

Felt good to get back after taking some time off to recover. I haven’t gotten more than four hours of sleep per night for the last two weeks, so recovery seems to be slower.

front-squat: 65×8, 85×8
tabita front-squat: 95×6 (four sets)
barbell reverse-lunge: 45×5, 65×5 (two sets)
leg extension: 115×10, 160×8 (two sets)
cuff: 4×6 (pull: three sets), 5×6 (extension: three sets), 3×6 (hip: three sets)

April 7, 2009 | Filed Under lifting | Comments Off 

workout: r1w1 back

Felt about 80% today, I haven’t had a full night sleep in over a week. At least I made it to the gym, that’s better than feeling like crap and not going to the gym.

good mornings: 45×12, 95×10 (two sets), 115×8 (two sets), 135×5 (two sets)
barbell-row: 135×10 (two sets), 155×8 (two sets), 175×6, [175x4, 155x4, 135x4: strip set] (two sets)
wide-grip cable row: 8×12, 10×10, 12×6, 14×6 (three sets)

April 3, 2009 | Filed Under lifting | Comments Off 

workout: r1w1 upper-body

Semi-decent workout this morning, spent all of yesterday asleep and trying to get over some bug. I was probably only 80% at the gym but I always feel better by going.

barbell-press: 45×12, 95×10, 115×8, 135×5 (three sets)
barbell-shrug: 135×10, 185×8, 225×5 (three sets)
dumbbell-raise (bent): 20×8, 25×6 (three sets)
dumbbell push-press: 40×10, 50×8, 60×5 (two sets)
standing curl: 25×10, 30×8, 40×5 (two sets)
hammer curl: 25×10, 30×8, 40×5 (two sets)

April 2, 2009 | Filed Under Uncategorized | Comments Off 

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