Month: February 2012

Stellar workout today. My shoulder was still achy during warmups, but the target single (280) was easy so I opted to push it a bit more. Ended up getting a PR with 315 for a double. Could have got more, I think, but didn’t want to push my luck with the shoulder. Moved on to close grip bench and got a real unexpected PR with 315 for a triple. My previous best was 315×2, set back in Dec 2010. Very nice considering this is the second time doing close grip in the last 6+ months. Finished with some real strong rows.

Incline Bench Press:
135x12x1
155x10x1
185x5x1
225x5x1
250x3x1
280x1x1
300x1x1
315x2x1 (PR)

CG Bench Press:
225x5x1
250x5x1
275x5x1
295x5x1
315x3x1 (PR)

BB Rows:
320x5x1
320x5x1
320x5x1
320x5x1
410x6x1

+ stretching

Duration: 70 minutes

OK deadlift session. Set a PR with 625 for 6, but could have had more if I wasn’t feeling so achy and run-down in the hips/low back. Seems squats and overheads are taking their toll and affecting the deads now. Did some light’ish db hammer curls, then finished with some heavy shrugs. Nice PR there.

Deadlift:
245x12x1
335x5x1
425x5x1
495x5x1
560x3x1
625x6x1 (PR)

Single-arm DB Hammer Curls:
100x10x1
110x10x1
110x10x1
110x10x1
110x10x1

Shrugs:
225x12x1
315x5x1
405x5x1
495x5x1
585x5x1
675x5x1
750x6x1 (PR)
765x7x1 (PR)

+ stretching + yoga (30min)

Duration: 90 minutes

My left rear delt was real stiff and sore at the start of today’s session, but I decided to at least work through my first work set to see if it would loosen up and allow at least a single go at the target single for this cycle. First work set at 195 wasn’t bad, second work set only hurt if I lowered the bar really slow on the negatives, so I decided to just put the target weight on (250) and do a quick single. Single turned into a pretty easy set of 6, big PR. Could have hit more but didn’t want to push the shoulder too much. Did one more set of 5 with 225 and called it good. Dips didn’t feel right so I stopped after a couple sets and did light cgb and pushdowns and extensions. Did some bodyweight pullups and finished with some band shoulder rehab work.

Push Press:
135x12x1
155x5x1
175x5x1
195x5x1
225x3x1
250x6x1 (PR)
225x5x1

Dips:
bw x12x1
bw x12x1

Pull-ups:
bw x10x1
bw x10x1
bw x10x1
bw x10x1
bw x15x1

CG Bench:
185x10x1
185x10x1
185x10x1

Single-arm Reverse Pushdowns:
33x12x1
33x12x1
40x12x1

Single-arm Cable Extensions:
30x12x1
30x12x1
30x12x1

V-bar Pushdowns:
70x30x1

Shoulder Rehab (external rotations, crossovers, etc):
light band x60x1
light band x80x1
light band x100x1

+ stretching

Duration: 45 minutes

Some OK squatting today. Real lightheaded and tired today, but got the work done. Did all squats ATG today to make the 5’s a bit more challenging. 500×6 is an ATG pr. Finished with some easy leg extensions and ab roller work and called it a day.

ATG Squat:
225x12x1
315x5x1
385x5x1
445x5x1
500x6x1 (PR)

Leg Extensions:
305x15x1
305x15x1
305x15x1
305x15x1
305x15x1

Ab Roll-outs:
bw x10x1
bw x10x1
bw x10x1
bw x10x1
bw x10x1

+ stretching

Duration: 45 minutes

Real strong pressing today. My left shoulder (rear delt) was feeling really weird during incline warmups (sharp pain at the bottom of each rep), but that subsided as I kept increasing weight. Wasn’t really bothering me on the 225 set so I put the target weight on and went for it – matched last cycle’s 17 reps with an added 5lbs. Opted to do cg bench instead of db bench today (easier on the shoulder) and hit a PR there too, despite not having done cg bench in quite a while. Finished with some strong rows, and slow preacher curls.

Incline Bench Press:
135x12x1
155x12x1
195x5x1
225x5x1
255x17x1 (PR)

CG Bench Press:
135x10x1
185x10x1
225x10x1
255x10x1
265x10x1
275x10x1 (PR)
225x10x1

BB Rows:
265x12x1
265x12x1
265x12x1
265x12x1
325x12x1

Preacher Curls (3-second negatives):
75x10x1
75x10x1
75x10x1
75x10x1
75x10x1

+ stretching + yoga (30min)

Duration: 90 minutes

Just not feeling it today so I hit the minimum and called it good. Went real wide on the bb rows, hands almost to collars. Not bad.

Deadlift:
245x12x1
335x5x1
425x5x1
495x5x1
565x5x1

Extra-wide Wide-grip BB Rows:
245x12x1
245x12x1
245x12x1

Y-Lat Pulldown:
160x12x1
160x12x1
160x12x1

Single-arm Cable Curls:
20x12x1
30x12x1
40x12x1
50x12x1
40x12x1
30x12x1
20x12x1

Hanging Leg Lifts:
bw x12x1
bw x15x1
bw x25x1

+ stretching

Duration: 60 minutes

Solid Lattimer with 225 for a reps PR. Dips felt pretty good. PR at this bodyweight. Biggest struggle with dips right now isn’t the weight, but getting really light headed and dizzy every set around the 3rd or 4th rep. It’s real strange, and it has happened every set, every time I have done them in the last few months. Chins were hard.

Push Press:
135x12x1
155x12x1
170x5x1
195x5x1
225x13x1 (PR)

Dips:
+45x10x1
+70x10x1
+90x10x1
+110x10x1
+90x10x1

Hammer Chins:
+45x6x1
+90x5x1
+70x6x1
+45x8x1
+45x10x1

+ stretching

Duration: 60 minutes

Nice squat day. Wanted to get at least 4 for a PR and got 6. Probably could have ground out a 7th rep, but 6 was good. Hit 2 pr’s on ATG zercher squats. Felt strong there. Finished with some curls.

Squats:
135x12x1
225x6x1
315x3x1
410x3x1
470x3x1
530x6x1 (PR)

ATG Zercher Squats:
225x5x1
315x5x1
375x5x1 (PR)
405x5x1 (PR)
315x5x1

Standing DB Curls:
55x6x1
60x6x1
65x6x1
70x6x1
55x10x1

+ stretching

Duration: 60 minutes

Real nice pressing workout today. Added 10lbs to last cycle’s target triple weight and still matched last cycle’s PR effort of 11 reps. Progress! Finally moved up to the 140s on flat db bench afterwards – not too difficult. Getting used to these slowly. Switched up rows this week by using a real wide grip (hands almost out to the collars) and used extremely strict form. Finished with a bunch of curls.

Incline Bench Press:
135x12x1
155x12x1
210x3x1
240x3x1
270x11x1 (PR)

Flat DB Bench:
110x8x1
120x8x1
130x6x1
140x5x1
110x12x1

Wide-grip BB Rows:
225x10x1
225x10x1
225x10x1
225x10x1
225x15x1

Supinated DB Curls (3-second negatives):
35x10x1
45x10x1
55x8x1

Single-arm Cable Curls:
30x10x1
40x10x1
50x10x1
60x10x1 (PR)
30x10x1

+ stretching

Duration: 60 minutes

Solid deadlifting today. Grip was horrible and had to reset 3-4x during the set, and that killed my momentum, but still got a PR of 12 reps. Nice stuff. That wiped me out so I finished with some leg curls and light shrugs.

Deadlift:
245x6x1
335x6x1
425x3x1
460x3x1
525x3x1
590x12x1 (PR)

Lying Hamstring Curls:
125x10x1
125x10x1
125x10x1
125x10x1
125x10x1

Shrugs:
225x6x1
315x6x1
405x6x1
495x6x1
495x6x1

+ stretching

Duration: 60 minutes