Sunday, January 26, 2014

312 x 5
362 x 5
407 x 9
• Legs felt shaky for some reason. Came close to failing.

SSB squat drop-set:
330x10 240x10 150x10 60x10

225 x 20
• Really felt it in the glutes by rep 15.

Session time: 70 minutes. Felt exhausted walking out of the gym but because of the wisely-brief workout I recovered pretty fast and feel energized now.

Watched a strongman documentary tonight and it really makes me want to compete, but there's nothing in Portland. I have my eye set on a powerlifting meet in April, though, with my pec health and money situation being good right now, and I've even dug up my decade-old Bullshido account for throwdowns.

Thursday, January 23, 2014

Two sessions to log. Not having a phone to use the Blogger app in the gym is making me lazy with this thing.

Bench press:
235 x 5
270 x 5
305 x 6
• Felt fine up until warming-up with 185 and then my triceps suddenly felt really sore. DOMS from pressing with the Swiss bar, no doubt.
• Despite not being fresh enough to PR my form was excellent today. The bar pathway felt smooth, I didn't touch-and-go, and my pecs felt completely pain-free. I trimmed my warm-up by discarding "mobility" stuff like scarecrows and face-pulls, and instead stuck to pressing the bar and doing more arm swings. Some light striking on the bag, too.

Bent-over barbell rows:
225 x 15, 10, 10

Incline bench:
205 x 10, 8, 7, 7

Underhand horizontal lat pulldowns:
220 x 15, 14

Dumbbell press:
35s x 25
15s x 30

Chest flyes:
15s x 30


Time was much better. Finished in an hour and 20 minutes. Sacrificed reps for shorter rests, hence the incline bench numbers. Huge pump everywhere.
425 x 5

SSB squats:
345 x 3 x 5
150 x 30

Neck work


Monday, January 20, 2014

Overhead press:
172 x 5
197 x 5
227 x 3, 3
• Went in hungry and kept shaking as a result. Worse than a month ago.

Swiss bar overhead press:
135 x 5 x 10
• If I keep tension on my shoulders my pec tendon hurts, so be sure to shelve the bar on chest.

6 x 10
• Different form here that feels better on my pecs: pulling in an exaggerated arc toward my stomach rather than literally to the chin/neck./clavicle. ROM is shorter but that may be what I need. Eccentric is gone, as well; I'm dropping down and letting my feet stop me.

Spider curls:
50s x 15

Rear delts and external rotations

Session was under an hour and a half, which is great considering I retried my max set. That was the point of changing assistance work, but I hope the drastic deload won't hurt me, even if it's a harder variant.

Wednesday, January 15, 2014


Bench press:
140 x 5
175 x 5
212 x 5

Incline bench:
155 x 4 x 10

Bilateral dumbbell rows:
85s x 5 x 10

Decline push-ups:


Had to really make myself get into the gym today. Just didn't feel like training.

Tuesday, January 14, 2014


Goblet squats:
50 x 40, 30, 20

Couch pistols:

Light ab work

Sunday, January 12, 2014


Overhead press:
105 x 5
130 x 5
160 x 5

125 x 4 x 10

5 x 10

Incline skullcrushers:
45s x 12

Spider curls:
40s x 15

Still feeling the effects of last week. My right bicep was still a little sore from Kroc rows on Thursday, amazingly.

Saturday, January 11, 2014


350 x 5
400 x 3
445 x 4

427 x 2
• Back was just too tired

SSB squats:
325 x 11


I am beat. Time to deload.

Thursday, January 9, 2014

Bench press:
265 x 5
300 x 3
335 x 3
• Pleased with how easy this was. Might have been good for a 4th but it would have been ugly. My previous bench record was 330x3 in 2009 so I'm glad to have surpassed that finally.

Kroc rows:
170 x 25
• Soul-sucking.

Incline bench press:
205 x 10, 10, 10, 10
• Had to rest pause to get this, but at least that meant I pause benched. I don't have much steam left for my assistance lifts on upper-body days. For my next exercise selections I'm going to bring the Swiss bar back.

Bilateral dumbbell rows:
100s x 15, 15, 15, 15

Chest, curls, rear-delts

Wednesday, January 8, 2014

Did five minute Tabata of various movements like shadowboxing, kicks, mountain-climbers, and kettlebell swings, then a one hour walk at a brisk pace.

Monday, January 6, 2014

SSB squats:
340 x 2 x 5

405 x 3
502 x 1
• No belt or straps. I haven't gone straight-edge, but last year my form deteriorated as I let my belted back do more over my legs and hips. Eventually 405 I found almost impossible when raw. My fault, but I need to do this as I learn to fly again.
• Wanted to go up to 535 and beat my PR but I decided instead to work with a training max that I can own every time.

SSB squats:
340 x 5

SSB holds:
600 x 3 x 12 secs
510 x 10 secs

Neck work

SSB squats:
150 x 33


#1 x 10

Saturday, January 4, 2014

Push press:
225 x 5
255 x 4
280 x 1, 0, 0
• No lockout again.

Overhead press:
177 x 10, 9, 8, 7

6 x 12

Overhead holds:
225, 255, 275 x 3-5 seconds
• I think I came up with a kickass exercise here. Basically, I'm isolating the lockout that I wasn't able to achieve. Aside from just practicing stability I'm also hitting abs.

Skull crushers:
55s x 8
25s x 20

Spider curls:
55s x 10
25s x 15


Friday, January 3, 2014

30 minute jog, then walked home for about 25 minutes.

Thursday, January 2, 2014

330 x 3
375 x 3
420 x 7

422 x 5

Hungry, so that's it. Breakfast was dialed in, but this time I simply didn't eat enough.


Goblet squats at night:
50 x 57