Month: August 2012

Decent squatting today. Did some heavy high-bar atg squats for the first time since 2008. Did some push presses at the end of the workout just to see how the shoulder was feeling.

ATG Squats:
135x12x1
225x10x1
315x5x1
425x3x1
485x1x1
545x1x1

High-bar ATG Squats:
495x2x1 (PR)
495x2x1 (PR)
405x2x1
315x2x1
225x10x1

Single-arm Cable Pulldowns/Rows:
80x6x1
100x6x1
120x6x1 (PR)
120x6x1
100x6x1
50x6x1

Preacher Curls:
75x12x1
95x10x1
115x8x1
135x6x1

EZ Curls:
75x10x1
95x10x1
115x10x1
135x10x1
145x8x1
165x6x1
185x6x1

Push Press:
135x3x1
185x3x1
225x1x1

Overhead Shrugs:
225x12x1 (PR)

+ stretching + elliptical (17 min)

Duration: 80 minutes

From the start I could feel my shoulder wasn’t up for anything heavy. This ended up being a lighter, high volume workout. I’m not logging the weights I used, mostly because I don’t remember and didn’t pay attention – just a lot of reps/sets.

Flat DB Bench:
3 sets

Elbows-out DB Extensions:
2 sets

Neutral-grip DB Bench:
3 sets

Tricep Extension Machine:
4 sets

Shoulder Press Machine:
6 sets

Pec Flye Machine:
4 sets

Chest Press Machine:
4 sets

Rear Delt Flye Machine:
4 sets

Lat Row Machine:
4 sets

Lat Pulldowns:
4 sets

+ stretching + elliptical (25 min)

Duration: 60 minutes

Great deadlifting today. Things started out feeling poor but finished strong. Pendlay rows were done nice and strict.

Deadlift (all reps deloaded):
245x10x1
335x3x1
425x3x1
525x3x1
595x1x1
625x1x1
645x2x1
655x2x1
605x5x1

Pendlay Rows:
245x5x1
265x5x1
285x5x1
305x5x1
325x5x1 (PR)
245x6x1

DB Snatch:
100x4x1
120x1x1

Concentration Curl:
55x8x1
65x8x1
75x6x1
85x6x1
95x4x1 (PR)
55x10x1

+ stretching + elliptical (20 min)

Duration: 150 minutes

Great workout today. Felt strong and hit a good amount of volume. Shoulder is still bothering me, even on push presses, so I took my grip in a few inches on each side. Less shoulder strain, but makes the movement tougher. Still hit 275, and had some good reps with 225. Did some BTN push presses for kicks, power snatches, pulldowns, and reverse cgb. I really like the reverse cgb, but it’s such a pain to setup.

Push Press:
95x12x1
120x5x1
150x5x1
180x3x1
225x1x1
250x1x1
275x1x1
250x3x1
225x10x1

BTN Push Press:
135x5x1
185x1x1
205x1x1
225x1x1
245x1x1

Snatch-grip BTN Presses:
45x12x1
65x12x1
85x12x1
105x12x1
125x12x1 (PR)

Power Snatches (initial snatch from floor, reps from hang):
45x12x1
135x5x1
155x3x1
155x3x1
175x1x1
195x1x1 (PR)
135x5x1
135x5x1
135x5x1

Reverse CG Bench:
135x12x1
185x12x1
205x12x1
225x10x1
245x6x1 (PR)
225x8x1
205x10x1
185x12x1

CG Pulldowns:
250x5x1
298x5x1
340x8x1 (PR)
305x8x1
250x12x1

+ stretching + elliptical (12min)

Duration: 90 minutes

Mixing things up a bit with some wide-stance squats. Threw on the single-ply briefs for these. Squats were easy but had a hard time just holding the weight. Core didn’t seem very strong today. Tried some high-bar atg squats for speed work and finished legs with plate-loaded hack squats (haven’t done these in years).

Wide-stance Squat:
135x12x1
225x6x1
315x3x1
405x3x1
455x1x1
495x1x1
545x1x1
565x2x1
495x2x1

DE ATG Squats (high bar):
225x2x1
225x3x1
225x3x1
225x3x1
225x5x1

Plate-Loaded Hack Squat:
135x12x1
225x10x1
315x5x1
405x5x1
455x2x1

DB Hammer Curls (slow reps, superset with supinated curls):
40x8x1
40x8x1
40x8x1
40x12x1
40x12x1

Supinated DB Curls (slow):
40x8x1
40x8x1
40x8x1
40x12x1
40x15x1

+ stretching + treadmill (15min)

Duration: 75 minutes

I’ve given up any barbell bench movements for the time being – too much irritation in my left shoulder. Did db presses today, but even those are irritating to an extent. Very annoying. Superset neutral grip flat db presses with db bench, low rests. Low rests throughout the workout today so everything flew. Feeling pretty weak overall, though. Did a strongman workout yesterday which might have something to do with things.

Flat Neutral Grip DB Bench (superset with flat db bench press):
55x20x1
100x12x1
100x12x1
100x12x1
110x8x1
120x5x1 (PR)
110x8x1

Flat DB Bench:
55x20x1
100x12x1
100x12x1
100x12x1
110x8x1
120x5x1
110x8x1

Chins/Pullups (various grips):
bw x10x1
bw x10x1
bw x10x1
bw x10x1
bw x10x1
bw x20x1

Rope Pushdowns (10s rests):
40x12x1
60x12x1
80x12x1
60x12x1
40x12x1
40x12x1
40x12x1
40x12x1
40x20x1

Flat DB Flyes:
55x12x1
60x12x1
55x12x1

Wide-grip Pulldowns (short rests):
150x12x1
200x10x1
250x8x1
250x8x1
150x12x1
150x12x1
150x12x1

+ stretching + elliptical (30min)

Duration: 90 minutes

Some light conventional pulls today, followed by snatch grip high-pulls and some light leg/arm work.

Conventional Deadlift:
135x10x1
225x10x1
315x3x1
405x3x1
455x3x1
505x3x1
505x3x1
505x3x1

Elevated Conventional Deadlift (started with weights on 1 plate, up to 5):
505x2x1
505x2x1
505x2x1
505x2x1
505x5x1

Snatch-grip High Pulls (pulling to forehead level):
135x5x1
155x2x1
175x2x1
195x2x1 (PR)

Lying Leg Curl:
100x10x1
100x10x1
100x10x1
100x10x1
100x10x1

Incline DB Curl:
30x12x1
30x12x1
30x12x1
40x12x1
40x12x1
40x12x1

+ stretching + elliptical (23 min)

Duration: 120 minutes

Decent presses today. Just barely got the 5 reps for the target weight @ 255. Did some more behind-the-neck snatch grip presses and hang power snatches. I really enjoy these movements. Finished with some tris and heavy db rows.

Push Press:
135x12x1
155x5x1
175x3x1
195x5x1
225x5x1
255x5x1

BTN Snatch-grip Presses:
45x20x1
65x12x1
85x12x1
105x12x1 (PR)

Hang Power Snatch:
45x10x1
95x3x1
135x2x1
155x2x1
165x2x1
175x2x1
185x2x1 (PR)

CG Bench:
225x5x1
245x5x1
265x3x1
265x3x1

Smith Reverse-grip CG Bench:
195x12x1
245x10x1
265x8x1
285x4x1
245x8x1

V-bar Pushdowns:
80x15x1
80x15x1
80x15x1
80x15x1
80x20x1

DB Rows:
150x5x1
165x5x1
180x5x1
200x5x1
150x12x1

+ stretching + elliptical (23 min)

Duration: 150 minutes

Pretty decent squatting. Carried the bar a bit higher on my target sets, which made things a bit tougher. Got the target triple. Did some random hang power snatches today – not bad. Never did a barbell snatch before and the shoulders kind of liked them. Finished with front squats, curls, one arm cable rows.

ATG Squat:
135x12x1
225x5x1
315x3x1
405x3x1
455x3x1
515x3x1
495x3x1
495x3x1

Front Squat:
225x5x1
275x3x1
275x3x1

Hang Power Snatch:
45x10x1
65x5x1
85x3x1
105x3x1
125x3x1
145x3x1

BB Curls:
135x10x1
135x10x1
135x10x1
135x10x1
135x10x1
135x10x1

Reverse BB Curls:
105x15x1
85x15x1
85x15x1
65x15x1
65x15x1

Single-arm Cable Rows:
80x15x1
80x15x1
80x15x1

+ stretching + elliptical (17min)

Duration: 90 minutes

Pretty lame pressing today. My left shoulder is acting up more and more each incline workout – I think it’s time to drop inclines and do something else on my pressing days. Was supposed to do a triple with 305 and barely got a single. Did a few triples with 275 then moved did some more random pressing movements, all feeling pretty pained and weak. BTN snatch grip presses are something new – they hurt quite a bit but hoping if I keep them light they will help build some ligament/rotator cuff strength.

Incline Bench Press:
135x12x1
170x5x1
205x3x1
240x3x1
275x3x1
305x1x1
275x3x1
275x3x1
275x3x1

Flat DB Bench:
110x8x1
120x5x1
120x5x1

Reverse CG Bench:
95x12x1
135x12x1
185x12x1
205x12x1
205x12x1

Paused Bench Press:
205x5x1
225x5x1
225x5x1
225x5x1

Single-arm Reverse Pushdowns:
13x10x1
20x10x1
30x10x1
40x8x1
30x10x1
30x10x1
30x10x1

BTN Snatch-grip Presses:
45x20x1
65x12x1
65x12x1
65x12x1
65x12x1
45x15x1

Pec Flye Machine:
100x20x1
100x30x1

+ stretching + elliptical (15min)

Duration: 80 minutes