6/26
Weight - 290.2
Bench Press - 5/4/3/2/1, 3-4 minutes rest between sets
135x3x5
185x2x4
225x2x3
255x3
275x3
295x3
320x5
330x4
340x3
350x2
360x1
370x1
Wide Grip Pull-Ups - 5x5 with 60 sec. rest
Lean-Away Chins - 1x3, 3x2 with 60 sec. rest
Superset - Cuban Press and Triceps Rope Extensions - 60 sec. rest
CP - Bar x3x8
TRE - 100x2x12-15
6/30
Weight - 288.4
Superset - Close Grip Bench Press and Wide Grip Pull-Ups (60-90 sec. rest)
CGB
135x3x5
185x2x4
225x3
245x6 w/ 4 sec. negatives
250x6 w/ 4 sec. negatives
275x3
305x5
315x4
325x3
330x3
335x3
340x3
345x3
WGP - 10x5
Circuit - Dumbbell Lunges, Low Cable Row, and Dips - 60 sec. rest
DL - 35x2x12
LCR - 140x2x10
Dips - 2x12
Circuit - Cuban Press, Barbell Curls, and Rope Triceps Extensions - 60 sec. rest
CP - 55x2x6
BC - 2x10 with 2 sec. pause at top
RTE - 2x12-15
7/3
Weight - 289.1
Bench Press - 3.5-4 minutes rest
135x3x5
185x2x4
225x2x3
255x3
275x3
295x3
325x5
335x4
345x3
355x2
365x1
375x1
Wide Grip Pull-Ups - 2 minutes rest
3x6
3x4 w/ 3x3 sec. scap. retraction holds at each set end
Cuban Press - 55x3x6-8
Superset - Barbell Curls and Triceps Pressdowns w/ mechanical drop sets
Close Grip Barbell Curls - Wide Grip Barbell Curls - 2x10-12
Reverse Grip Pressdowns - Straight Bar Pressdowns - 2x12-15
7/8
Back in Wheaton. I got way to used to benching on the Elitefts thick pad; now that I’m back to using a regular bench, I’m getting used to the instability again. Coupled with the fact that I got some triceps-tendon inflammation after doing dips last Monday, it was not a great workout. Still I’m gonna do whatever is necessary to drop some more weight before I head to Taiwan in two weeks.
Weight - 292.8 (ate poorly the last few days)
Superset - Close Grip Bench and Pull-Ups - 90-120 sec. rest
CGB
135x2x5
185x2x4
225x2x3
245x6 w/ 4 sec. negatives
255x6 w/ 4 sec. negatives
275x3
305x5
315x4
325x3
330x3
335x3
340x3
Wide Grip Pull-Ups - 5x6
Reverse Grip Pull-Ups - 2x6, 1x5
Cuban Press - 55x3x6
Superset - Eccentric-only Single Arm Triceps Extensions and Cable Curls - 3x8-12 per arm
Continuing to have some issues with my left lat and triceps. My scapula has always been able to wing on that side, but not so much as it is currently - I used to be able to control it. I have had something like that this occur before, where I had difficulty controlling the triceps on that side quite so well, but that was a long time ago. I am going to continue visiting my new physical therapist and see what he can do.
In addition, I am going to start performing more exercises to strengthen the serratus anterior - that is apparently critical. I am a little scared, but I am trying not to freak out. In any case, here are the workouts for the last two days…
7/9
Weight - 289.8
Conditioning Session - This circuit was repeated 3 times
Farmer’s Walk with 70 lb. kettle bells for 2 laps, then
Overhead Kettle Bell Carry w/ 35 lb. kettlebells for 2 laps, then
Goblet Carry w/ 50 lb. for 2 laps
60 sec. rest, then
10 Broad Jumps, then
60 sec. rest
7/10
Weight - 289.4
Snatch Grip Deadlift - 155x3x8
Superset - Barbell Shrugs and Dumbbell Lunges - 60 sec. rest
BS - 135x15, 155x12, 185x12, 205x10, all with 2 sec. holds
DBL - 30x2x12, 25x2x12, 20x12
Circuit - Cuban Press, Trap 3 Raises, and Bat Wings - 45 sec. rest
CP - 55x2x8
TR - 5x2x10
BW - 35x2x6 per arm with 4 sec. holds
Dumbbell External Rotations - 25x2x12
7/12
Weight - 289.8
Bench Press - 5/4/3/2/1/1 - 3-4 minutes rest
135x2x5
185x2x4
225x2x3
255x3
275x3
295x3
315x5
325x4
335x3
345x2
355x1
365x1
Pull-Up Variations - 2-3 minutes rest
Wide Grip Pull-Ups - 10 reps
Neutral Grip Chins - 8 reps - 15 sec. rest, Reverse Grip Chins - 2 reps, 15 sec. rest, Wide Grip Pull-Ups - 2 reps
Lean-Away Chins - 2x3
Dips - 1x20, 1x18
7/14
Weight - 291.2
Superset - Elbows-Out Close Grip Bench Press (3/5 Ratchet Loading) and Wide Grip Pull-Ups - 45-75 sec. rest
CGB
135x3x5
185x2x4
225x2x3
255x3
275x3
295x3, 295x5
305x3, 305x5
315x3, 315x4
Wide Grip Pull-Ups - 1x6, 4x5 - 31 total reps
Circuit - 3-Tier Dumbbell Inclines, Dumbbell Lunges, and Face Pulls - 60 sec. rest
DI - 60x3 rounds of 6-8 reps @ 3 inclines
DL - 30x12, 35x12, 40x12
FP - 35x3x12
Circuit - EZ Bar French Press, Dumbbell External Rotations, and Barbell Overhead Shrugs - 60 sec. rest
FP - 40x3x6-8
DR - 25x3x8-12
OS - 65x3x8-10 w/ 3 sec. holds
7/19
Weight - 289.2
Bench Press - 3-4 minutes rest
135x2x5
185x2x4
225x2x3
255x3
275x3
295x3
315x2
335x1
355x1
365x1
375x1
Omni-Grip Chins - 3 minutes rest
3 rounds, 32 total reps
7/21
Close Grip Bench Press - 90-120 sec. rest
135x5
185x3
225x3
275x3
295x5
305x4
310x3
320x3
330x3
340x2
Neutral Grip Chins - 2x6
Wide Grip Pull-Ups - 1x6, 1x5, 1x4, 2x3
Face Pulls - 3x10
7/19
Weight - 289.2
Bench Press - 3-4 minutes rest
135x2x5
185x2x4
225x2x3
255x3
275x3
295x3
315x2
335x1
355x1
365x1
375x1
Omni-Grip Chins - 3 minutes rest
3 rounds, 32 total reps
7/21
Close Grip Bench Press - 90-120 sec. rest
135x5
185x3
225x3
275x3
295x5
305x4
310x3
320x3
330x3
340x2
Neutral Grip Chins - 2x6
Wide Grip Pull-Ups - 1x6, 1x5, 1x4, 2x3
Face Pulls - 3x10
7/25
The weights here at the gym I’m using in Taiwan are a little off. Everything is an approximation. Cannot wait to get back home and train hard again.
Bench Press (2-3 minutes rest)
135x2x3
185x2x3
225x2x3
255x3
275x3
295x3
308x2
319x2
330x1
341x1
352x1
364x1
352x1 - 330x1 - 319x1 - 308x3
Dumbbell Inclines - 50x2x8,8,8
Face Pulls - 2x12
Tricep Rope Extensions - 2x12
7/28
Weight - 289.6
Close Grip Bench Press - 2-3 minutes rest
135x5
185x4
225x3
275x3
295x5
308x4
319x3
330x3
341x2
352x1
Dumbbell Overhead Shrugs - 15x1x8, 20x1x8
Face Pulls - 2x12
Finally back from Taiwan, and I’m trying to rebuild the little bit of strength that lost. Weight still dropping. Here are the last two workouts…
8/4
Weight - 285.6
Close Grip Bench Press - 2-3 minutes rest
135x2x5
185x2x4
225x6 w/ 4 sec. negatives
235x6 w/ 4 sec. negatives
275x3
315x1
325x1
255x6
335x1
275x6
345x1
295x7
Circuit - Omni-Grip Chins (Wide Grip, Neutral Grip, Reverse Grip), Dumbbell Lunges, and Dumbbell Inclines - 60 sec. rest
OGC - 10-2-2, 7-2-2, 5-1-1 (32 total reps)
DL - 30x2x20
DI - 70x2x6-8 @ 3 different inclinations
Circuit - Face Pulls, Dumbbell External Rotations, and Incline Front Raises - 60 sec. rest
FP - 42.5x2x10
DER - 25x2x12
IFR - 10x2x10-12
8/6
Weight - 284.0
Superset - Snatch Grip Deadlift and Lean-Away Chins - 60 sec. rest
SGD - 135x5x8
LAC - 5x3
Superset - Barbell Hip Thrusts and Deadstop Barbell Rows - 60 sec. rest
BHT - 135x4x6
DBR - 135x4x8
Circuit - Barbell Overhead Shrugs, Face Pulls, and Incline Front Raises - 60 sec. rest
BOS - 65x2x8 w/ 4 sec. holds
FP - 42.5x2x12
IFR - 10x2x10-12
8/8
Weight - 284.4
Bench Press - 3 minutes between heavy singles, 2 minutes for 4x6, rest pause on last set
135x2x5
185x2x4
225x2x3
255x3
275x3
295x3
315x2
335x1
355x1
365x1
295x2x6
295x5
295x5, 1, 1
Omni-Grip Chins - Reverse Grip, Neutral Grip, and Wide Grip - 3 minutes rest
8-2-2
6-2-2
6-2-1
Circuit - Dumbbell External Rotations, Face Pulls, and Incline Front Raises - 60 sec. rest
DER - 25x2x12, 1x10
FP - 42.5x3x10
IFR - 12.5x3x10
Dumbbell Hammer Curls - 60 sec. rest
30x5x10
8/11
Weight - 285.6
Push Press - 3/5 Ratchet Loading
95x2x3
115x2x3
135x3, 90 sec. rest
135x5, 120 sec. rest
145x3, 90 sec. rest
145x5, 120 sec. rest
155x3, 90 sec. rest
155x5, 120 sec. rest
Close Grip Bench Press (Elbows Flared) - 3/5 Ratchet Loading
135x2x5
185x2x4
225x6 w/ 4 sec. negatives
235x6 w/ 4 sec. negatives
255x3
275x3, 90 sec. rest
275x5, 120 sec. rest
285x3, 90 sec. rest
285x5, 120 sec. rest
295x3, 90 sec. rest
295x5, 120 sec. rest
Circuit - Omni-Grip Chins (Wide-Neutral-Reverse), Dumbbell Lunges, and Dumbbell Inclines - 60-90 sec.
OGC - 10-2-2, 8-2-2, 6-2-2 (36 total reps)
DL - 30x2x20
DI - 70x2x6-8 @ 3 inclinations
Superset - Dumbbell External Rotations and Face Pulls - 60 sec. rest
DER - 25x3x12
FP - 50x3x10
8/13
Weight - 284.4
Superset - Snatch Grip Deadlift and Lean-Away Chins - 60 sec. rest
SGD - 155x3x8
LAC - 3x5
Superset - Low Cable Row and Reverse Hypers - 60 sec. rest
LCR - 70x3x10
RH - 3x10
Circuit - Barbell Overhead Shrugs, Dumbbell L-Laterals w/ External Rotations, and Face Pulls - 60 sec. rest
BOS - 75x3x6-8
DLE - 20x3x6-8
FP - 50x3x10
Dumbbell Hammer Curls - 30x5x10, 60 sec. rest
8/15
Weight - 288.0
Bench Press - 3 minutes between heavy singles, 3 minutes between 5x5, rest pause on last set w/ 15 sec. rest
135x2x5
185x2x4
225x2x3
255x3
275x3
295x2
315x2
335x1
355x1
365x1
305x4x5
305x4,1,1
Superset - Omni-Grip Chins (neutral, reverse, wide) and Dips - 90-120 sec. rest
OGC - 9-2-2, 7-2-2, 5-2-1 (32 total reps)
Dips - 19, 15, 12 (46 total reps)
Superset - Face Pulls and Dumbbell External Rotations - 60 sec. rest
FP - 50x3x10
DER - 27.5x10, 8, 6
8/18
Weight - 287.4
Push Press - 3/5 Ratchet Loading - 90-120 sec. rest
95x3
115x3
135x3
145x3
145x5
155x3
155x5
165x3
165x5
Close Grip Bench - 3/5 Ratchet Loading - 90-120 sec. rest
135x2x5
185x2x4
225x6 w/ 4 sec. negatives
235x6 w/ 4 sec. negatives
255x3
275x3
275x5
285x3
285x5
295x3
295x5
Circuit - Dumbbell 1&1/4 Inclines, Dumbbell Lunges, and Omni-Grip Chins (Wide, neutral, reverse)
DI - 60x3x8-12
DL - 30x3x20
OGC - 10-2-2, 9-2-2, 7-2-1 (37 total reps)
Circuit - Dumbbell External Rotations, Face Pulls, and Reverse Hypers - 60 sec. rest
DER - 27.5x3x6-12
FP - 50x3x10
RH - 3x12
Dumbbell Hammer Curls - 30x5x10 w/ 60 sec. rest
8/21
Weight - 286.0
Bench Press - 3-4 minutes rest
135x2x5
185x2x4
225x2x3
255x3
275x2
295x2
315x2
335x1
355x1
365x1
315x6x4
Superset - Omni-Grip Chins (Neutral, Reverse, Wide) and Dips - 90 sec. rest
OGC - 10-2-2, 8-2-2, 5-2-1 (34 total reps)
Dips - 19, 12, 12 (43 total reps)
All I had time for today. I lost 6 lb. in the two weeks I was in Taiwan, so I’ve been steadily rebuilding my strength. The single with 365 lb. went up much faster this week than it did last week, so I happy with that. I was also really happy with the volume sets on the bench; definitely my best performance ever at this bodyweight. Great workout overall.
8/22
Weight - 285.0
Superset - Face Pulls and Dumbbell External Rotations - 60 sec. rest
FP - 50x10, 42.5x10, 30x10
DER - 27.5x12, 10, 8
Superset - Dumbbell Curls and Barbell Overhead Shrugs - 60 sec. rest
DC - 30x3x10
BOS - 65x3x8 w/ 3 sec. holds
Just pre-hab stuff…
8/25
Weight - 288.2
First Session - 12:15-1:25 PM
Push Press - 5/4/3/2/1, 2 minutes rest
95x3
115x3
135x3
145x5
155x4
165x3
175x2
185x1
Bench Press - 5/4/3/2/1, 2 minutes rest
135x2x5
185x2x4
225x6 w/ 4 sec. negatives
255x3
275x5
285x4
295x3
315x2
335x1
Superset - Omni-Grip Chins and Dumbbell Inclines - 2-3 minutes between exercises
OGC - 12-2-2, 10-2-2, 7-2-1 (40 total reps)
DI - 70x20 (mid-range partials), 70x10 (1 and 1/4 reps)
Second Session - 7:00-7:30 PM
Superset - Dumbbell External Rotations and Face Pulls - 60 sec. rest
DER - 30x5x6-8
FP - 30x5x6-8
Superset - Barbell Curls and Dumbbell Lunges - 60 sec. rest
BC - 95x5x5
DL - 30x5x12