Month: August 2013

Good workout. My low back (left side, pelvis) has been a bit tweaked since last Wednesday’s pulls so I stuck to doing 3 of the 5 prescribed triples today. No discomfort, but didn’t want to push it too much. Easy. Paused bench felt OK. I really get fatigued fast from these – forearm/grip endurance starts to face quick from squeezing the bar for so many reps. Hopefully that will improve over time. Chest and shoulders are still adapting…

Deadlift:
135x12x1
225x10x1
315x5x1
360x4x1
430x4x1
505x3x1
575x3x1
575x3x1
575x3x1
505x3x1

Paused Bench Press:
160x5x1
190x5x1
225x4x1
225x4x1
240x3x1
240x3x1
255x2x1
255x2x1
275x2x1
275x2x1
240x3x1
240x3x1
225x5x1
225x5x1
190x7x1
160x9x1

Pec Flye Machine:
110x10x1
110x10x1
110x10x1
110x10x1
110x10x1

Overhead BB Extensions:
95x5x1
115x5x1
115x5x1
115x5x1
115x5x1

+ stretching

Duration: 70 minutes

Strong day today. Presses felt strong. Squats felt strong.

Push Press:
95x12x1
135x10x1
155x5x1
185x4x1
215x3x1
215x3x1
250x2x1
250x2x1
250x2x1
255x2x1
255x2x1
255x2x1

ATG Squat:
300x5x1
360x4x1
420x3x1
480x2x1
540x1x1
540x1x1
540x1x1
480x2x1
480x2x1
480x2x1
480x2x1
480x2x1

Flat DB Flye:
55x10x1
55x10x1
55x10x1
55x10x1
55x10x1

Chest Press Machine:
125x10x1
175x10x1
200x10x1
225x10x1
175x10x1

Rear Delt Row Machine:
125x5x1
150x5x1
175x5x1
175x5x1
175x5x1

+ stretching

Duration: 95 minutes

Mixing things up a bit with wide-stance squats. Push presses were feeling really strong today. I focused on using just a small ‘push’ with the legs and made the press tougher.

Push Press:
95x12x1
135x10x1
155x5x1
185x4x1
215x3x1
250x2x1
250x2x1
250x2x1
250x2x1
250x2x1
250x2x1

Wide-stance Squat:
335x5x1
405x4x1
475x3x1
545x3x1
545x3x1
475x3x1

Dips:
bw x6x1
bw x6x1
bw x6x1
bw x6x1
bw x20x1

JM Press:
95x10x1
115x10x1
135x10x1
115x10x1
95x10x1

Seated Lat Row Machine:
200x10x1
200x10x1
200x10x1
200x10x1
200x10x1

Seated Rear Delt Row Machine:
100x10x1
100x10x1
100x10x1
100x10x1
100x10x1

+ stretching

Duration: 90 minutes