9/14/13
5/3/1 Squats:
1 x 10 x 135
1 x 5 x 225
1 x 3 x 275
1 x 1 x 315
1 x 5 x 410
1 x 3 x 450
1 x 4 x 495
Zerchers:
1 x 3 x 225
1 x 2 x 245
1 x 2 x 275
1 x 1 x 315
Leg Extensions:
4 x 12
Squats were good. I’m working hard on having good form. Zerchers are still a process. I have a feeling they are really going to help my deadlift.
9/15/13
Military Press:
1 x 10 x 45
1 x 10 x 65
1 x 5 x 95
1 x 5 x 140
1 x 5 x 150
1 x 11 x 160
Kroc Rows:
4 x 15 x 100
Side Raises:
4 x 10 x 45
Seated Pulls:
4 x 12
Two Arm Extensions:
1 x 10 x 80
1 x 10 x 85
1 x 10 x 90
1 x 10 x 100
Kickbacks:
4 x 10 x 35
Rope Pull Downs:
6 x 12
Reverse Pull Downs:
6 x 12
I got in early, with plenty of energy. Now for church, yard work, and the NFL. Go Seahawks!
Seahawks are a strong team. That’s a lot of triceps work, must pay off pretty well.
Good work in here. I don’t get as much volume in two sessions as you did yesterday.
Thanks Dave. Hopefully the tricep work will pay off on my bench, which sucks.
9/18/13
3/3/3 Bench:
1 x 10 x 135
1 x 5 x 185
1 x 3 x 225
1 x 3 x 255
1 x 3 x 265
1 x 4 x 315
Bench with Heavy Band:
1 x 3 x 225
1 x 2 x 245
1 x 1 x 275
1 x 1 x 295
Cable Crossover:
4 x 12
Band Flies:
4 x 50
Svend Press:
1 x 20 x 2 plates
1 x 20 x 3 plates
1 x 20 x 4 plates
Today was not bad, if you consider I only slept a few hours. I have two more weeks of nightshift at work, before I can live like a human again. I went to bed at 0630 today and was in the gym at 1200.
9/19/13
Deadlift:
1 x 10 x 135
2 x 3 x 225
1 x 1 x 275
Single Reps:
315
405
495
550 (fail)
525
I’m trying to add a max effort day to DL every four sessions. From there I will deload on deadlift, and then start all over. I’m not very happy at all with a miss at 550. It would have been a PR. I tried two times and only got the bar about five inches off the floor each time. I had plenty of energy going in, and I felt it should have been easy. 525 was shaky, but I was already gassed after pulling my guts out.
Five inches is a long way to move it. It means you are very, very close. Great work, it’ll go next time.
I’m guessing Jack is probably right about being very close. I always found it tough to get momentum started on a sumo pull.
9/23/13
5/5/5 Squats:
1 x 10 x 135
1 x 5 x 225
1 x 3 x 275
1 x 5 x 380
1 x 5 x 430
1 x 7 x 470
Zerchers:
1 x 3 x 225
1 x 3 x 245
1 x 2 x 275
1 x 1 x 325
Leg Extensions:
4 x 12
I continue to be a fan of Zerchers. I thought my head was going to explode at 325. The lighter weights are getting easier, as I learn some form. Today my wife and I celebrate 18 years of marriage. We’ll do it by watching our daughter’s middle school volleyball game, followed by our son’s high school JV football game. It seems things never slow down.
Wow. Moving a lot of weight here.
Thanks, I think things are coming together.
9/24/13
3/3/3 Military Press:
1 x 10 x 45
1 x 10 x 65
1 x 5 x 95
1 x 3 x 155
1 x 3 x 165
1 x 12 x 175
Kroc Rows:
4 x 15 x 100
Side Raises:
4 x 10 x 45
Seated Pulls:
4 x 12
Today sucked big time. I knew it would be hard to get everything in, because I have a busy day planned. Half way through my workout my wife thought it would be a good idea to call me and let me know our son left his football gear in her car. I would have to pick it up and take it to his school. Of course this threw me off. I cut out all of my triceps work.
9/27/13
5/3/1 Bench:
1 x 10 x 135
1 x 5 x 185
1 x 3 x 225
1 x 5 x 260
1 x 3 x 275
1 x 4 x 320
Bench With Heavy Band:
1 x 3 x 225
1 x 3 x 245
1 x 1 x 275
1 x 1 x 305
Hammer Strength ISO Lateral Bench:
4 x 10
Svend Press:
2 x 20 x 2 plates
1 x 20 x 3 plates
1 x 20 x 4 plates
Band Flies:
4 x 50
It was a good day. I felt good going in, and had plenty of energy. I think I left one in the tank at 320.
Everybody benches more than me damnit. Good work.
Thanks GV, but don’t forget your squat is at the top.
9/28/13
Deadlift:
1 x 10 x 135
1 x 5 x 185
1 x 3 x 225
1 x 1 x 275
1 x 5 x 360
1 x 5 x 400
1 x 1 x 450 (wth!)
Deadlift with Heavy Band:
405 x 1
385 x 1
365 x 1
335 x 1
Leg Curls:
4 x 10
I’m not sure where my strength was today. 450 x1 sucks for me. I wanted five our six. I’ll blame it on the fact I drank several beers last night at a tailgate party before our HS football game. It’s one of the advantages, or in this case disadvantages, of sending my kids to private school. There are drinking fundraisers before the game. Anyway, I’ll repeat this workout my next deadlift day and move on.
Thanks GV, but don’t forget your squat is at the top.
9/28/13
Deadlift:
1 x 10 x 135
1 x 5 x 185
1 x 3 x 225
1 x 1 x 275
1 x 5 x 360
1 x 5 x 400
1 x 1 x 450 (wth!)
Deadlift with Heavy Band:
405 x 1
385 x 1
365 x 1
335 x 1
Leg Curls:
4 x 10
I’m not sure where my strength was today. 450 x1 sucks for me. I wanted five our six. I’ll blame it on the fact I drank several beers last night at a tailgate party before our HS football game. It’s one of the advantages, or in this case disadvantages, of sending my kids to private school. There are drinking fundraisers before the game. Anyway, I’ll repeat this workout my next deadlift day and move on.
10/3/13
5/3/1 Military Press:
1 x 10 x 45
1 x 10 x 65
1 x 5 x 95
1 x 5 x 160
1 x 3 x 180
1 x 7 x 190
DB Shrugs:
4 x 30 x 100
Side Raises:
4 x 10 x 45
Seated Pulls:
4 x 12
One Arm Extensions:
2 x 10 x 30
2 x 10 x 35
Narrow Grip Dips:
4 x 12
Straight Bar Press Down:
8 x 12
Blah… Low energy today. I think my schedule is kicking my butt. Luckily I switch work schedules next week, so thing should get better. I strained my back last week, so I’ve been off for a few days. It’s back to probably 85%. I’ll probably be off for a few more days, so I’ll use this week as a deload.
190 for 7 is strong if you’re feeling 100%, even more impressive when you are banged up. Good work.
Hope your back is feeling better. You’ll be dead lifting more soon and the presses will go up again. We all have these days, weeks, and sometimes months but you’ll come back strong or stronger.
Thanks guys.
10/7/13
5/5/5 Bench:
1 x 10 x 135
1 x 5 x 185
1 x 3 x 225
1 x 5 x 255
1 x 5 x 275
1 x 5 x 315
Bench with Heavy Band:
1 x 3 x 224
1 x 3 x 245
1 x 2 x 275
1 x 1 x 305
Cable Crossover:
4 x 12
Svend Press:
2 x 20 x 2 plates
1 x 20 x 3 plates
1 x 20 x 4 plates
1 x 20 x 5 plates
Band Flies:
4 x 50
I took five days off and came back with some good energy. I think I left one (maybe two) in the tank at 315. I hate the benches at my gym. I banged the post coming up on every rep. For Svend press, I decided to try five plates again. I find there really is not as much range of motion. I’ll be back on dayshift for work for six weeks, so I’m looking for some good gains. My back is almost normal. I’ll test it tomorrow with deads again.
10/8/13
Deadlift:
1 x 10 x 135
1 x 5 x 185
1 x 3 x 225
1 x 1 x 275
1 x 3 x 385
1 x 3 x 425
1 x 2 x 470
1 x 1 x 485
Deadlift with Heavy Band:
405 x 1
385 x 1
365 x 1
335 x 1
Leg Curls:
4 x 12
My back is still not 100%, but I challenged it today anyway. Today was a much better effort on deadlift, than my last time. I have to head out of town today for a work conference. I think I’ll try to get some workouts in at the hotel. We all know what great gyms hotels have.