8/8/2014
Pause Squat
275x2x2
Bench press
215x5
215x4x4 very easy, corrected a couple cues and shoulder feels great, also spent some time last night rolling out the upper arms
185x10
Add slingshot
245x8
Deadlift
385x3x5
Standing low Row
95x10x3
Leg press
7pps x10x2 -no stopping between reps
Leg curl
125x15x2
Hammer curl
65x10
BW-115
Solid 80%er, everything went well. slight pain in adductor while leg pressing but thinking it should be fine by monday. but we will see.
11/8/2014
Squat
315x4x5
Bench press
225x4x5
add slingshot
255x8
Bottom half bench
185x5x2
Seated Row
260x10x3
Leg ext
145x15x2
Leg curl
125x15x2
Hammer curl
65x10
Bw-115
Solid 80%er, time to really get on dropping some poundage.
13/8/2014
Pause Squat
275x1x2-felt pain in left adductor, has been buggin me since tuesday morning but stretch position in the squat was causing left knee to come in, cut it there
OHP
135x4x5-not bad, first time pressing overhead with no shoulder pain in almost 2months
Standing low row
95x10x3
Leg ext
155x15x2
Skipped leg curls as the tension seemed to tighten the adductor.
Seated DB press
60x10x3
Hammer curl
50x10-very strict and easy.
BW-115
Solid 80%er, aside from adductor pain, have since come home and rolled the hell out of it with a rolling pin, and it seems to be feeling better, but time will tell.
15/8/2014
Squat
225x1-called it here due to inner thigh pain. not sure what caused this to begin with, but itās certainly bothersome now.
Will be spending time each night massaging the area until monday, and we will see how squats go then
Bench press
225x4x5-not bad.
add slingshot
265x8 PR+2reps
remove slingshot
185x5
Deadlift
225x3
315x2
405x3x5-still no belt, first set the inner thigh hurt just a touch, sets 2-5 felt fine.
Standing low cable row
95x10x3
Leg ext
170x15x2
adductor machine
190x20, 15
interestingly enough this did not hurt at all. this leads me to believe it may just be knotting in the muscle, or possibly inflammation.
Hammer curl
65x10
BW-115
Solid 80%er. bench was not as fast as Iād like but was solid. deads a bit slow but I was also being somewhat cautious due to the inner thigh pain. Been buckling down to the diet past 2 days or so. thinking I need to get to 100k before end of October if I am to reach the goals I have set out.
18/8/2014
Squat
330x3x5-inner thigh was giving slight discomfort for first set or so. but rest were ok.
Bench press
235x3x5
add slingshot
275x8 PR+10lbs
Pressdown
50x20,15
35x20
Pendlay row
225x5x3
Deadlift Holds DOH
275x15sec, 20sec
Hammer curl
65x10
BW-115
Solid 80%er, was amazed the inner thigh pain (thinking the Sartorius) was not bothering me during the squats. Bench was solid, not as fast as Iād like, but time and another training cycle should fix that.
20/8/2014
Squat
225x2x2
OHP
140x3x5
Deadlift
315x2x2
Seated DB press
60x10x3
Standing low row
95x10x3
Hammer curl
55x10
BW-115
Solid 80%er, going easy on the squat till monday just to see if the leg gets better with time. Overhead feels Very solid right now.
23/8/2014
Squat
275x2x2
Bench press
235x3x5
add slingshot
295x5
Deadlift
415x3x4
add belt and chalk
415x3-very easy.
Pendlay Row
225x5x3
Pressdown
50x20x3
Hammer curl
65x10
BW-unknown, scale battery dead.
Solid 80%er, everything real strong. pulls slowed down a bit as the sets went on.
26/8/2014
Squat
340x3x5 every set was a PR
Bench press
245x3x5
add slingshot
295x6 PR+1rep
185x10
BB row
225x8x3-easy
Hammer curl
45x10x3
Pressdown
50x20x3
BW-117
Solid 80%er, squats felt good, adductor feels better. bench was very solid.
28/8/2014
Squat high bar beltless
225x10x3
OHP
145x3x5
95x10x3
BB row
245x8x3
Hammer curl
45x10x3
Pressdown
50x20x3
BW-116
Solid 80%er, squatting for 10ās sucked. but we need to add some quad size. standing BB press for reps was a great idea.
everything feeling good.
30/8/2014
Pause Squat
275x2x2
Bench press
245x3x5
add slingshot
300x6 PR+5lbs
135x10
Deadlift (first time using belt and chalk for 4 months nearly)
425x3x5-technique was off a bit on first 2 sets, corrected after and 5th set was most solid of all
Standing low Row
95x10x3
Pressdown
50x20x3
Hammer curl
65x10
BW-115.7kg
Solid 80%er, and the end of the second cycle. thinking on moving to strictly 5x5 and higher rep work for next few months.
2/9/2014
Squat
275x5x5
Bench press
195x5x5-very fast
add slingshot
315x4 PR
Pendlay Row
205x8x3
Pressdown
57.5x20x2
57.5x15
Hammer curl
65x10
HIIT- 5 cycles
BW-116
Solid 80%er, bench felt great, squat a bit unstable as first week back to beltless. otherwise solid session
4/9/2014
Squat (high bar beltless)
225x10x3
OHP
110x5x5
95x12x3
Seated Row
200x12x3
Pressdown
57.5x20
50x20
42.5x20
BB curl
95x10
Hammer curl
40x10
BW-116.0/255lb
Solid 80%er , inner thigh not bothering me during squats, just a touch while walking. will be massaging for next few days.
Pressing felt very strong and Squat was smoother, left me with Quite a pump in the Quads.
lol, went to watch a meet today. and lo and behold someone goes 500+/308/640 @205.
6/9/2014
Bench press
165x10x3
add slingshot
215x10
Block Deadlift
325x5x5-Wow these are harder than i remember.
Standing low row
95x10x3
Pressdown
50x20x3
BW-116
Solid 80%er, was absolutely totalled after the block pulls. can see those doing me some serious good in the coming months.
9/9/2014
Squat
285x5x5 -still no belt
Bench press
205x5x5-still quite fast, did not rest long enough between sets though. last set touch slow on last rep
Add slingshot
315x5 PR+1rep
Seated Row
200x12x4
Pressdown
50x20x3
Hammer curl
65x10
HIIT-5 cycles
BW-116kg/255.7lbs
Solid 80%er, left leg still hurts a bit. no real pain in groin now, just hip flexor. thinking soft tissue work should correct this.
Bench was fast, shoulders feeling fine. HIIT was terrible. felt like I was dying for nearly 10min after. need to get back on this
on the regular.
10/9/2014
High bar beltless squat
230x10x3
OHP
115x5x5
Seated DB press
60x12,10,8,8
BW-116
Solid 80%er, left leg still hurts. mainly when applying force. no pain on decent, felt immensely better second and third sets though.
will be rolling the hell out of it next few days. see what happens.
12/9/2014
Bench press
170x10x3
add slingshot
225x10
3" block deads
335x5x5
Pulldown
160x10x3
Pressdown
50x20x3
BB curl
90x8x2
BW-115.5
Solid 80%er, benching for reps much easier than last week. deads pretty solid.
16/9/2014
Squat 297x5x5 with belt.
bench press
210x5x5
add slingshot
315x4
225x10 no slanger PR +1rep
Pressdown somex20x3
cable curl somex15x2
bw?
solid 80%er, was awesome getting in a workout at Quads in chicago. did not get to meet the man, though I did get to chat with the owner about some of eddies exploits.
18/9/2014
OHP
120x5x5
Seated Smith machine press
135x12
115x12x3
Seated machine row
160x12x4
Hammer curl
50x10x2
BW-Fat
Solid 80%er, pressing was smooth, was unable to Squat due to pain in IT band area. Not sure what is going on with this exactly. Will be rolling and seeing someone about this now. Thinking either IT band issue or possibly a hip issue.
20/9/2014
Bench press
175x10x3
add slanger
245x10
3" block pull
365x5x5
Shrug
225x8
315x8
405x8
BW-118kg
-10%er, bench was fine, pulls were tough but got them in, leg still bothering me. less so the IT band moreso the inner thigh again.
weāll see how tuesday goes.
24/9/2014
Bench press
215x5x5-not bad.
add slanger
295x7
Pressdown
50x20x3
Machine Row
205x12
175x12x2
175x6
Hammer curl
65x10
BB curl
75x10
BW-117kg
Solid 80%er, felt pretty good. giving the legs a week to recover.