Month: July 2014

Good session. Pretty bloated from overeating yesterday, but the extra day of rest was nice. Hip was still bothering me on squats, but I did the 4 doubles @ 465 easily (done in 5 minutes). I was pressed for time so I did all my bench work, except the last triple @ 320, touch and go. I was pleased to easily hit that paused triple @ 320 on my 6th set with it. Seated GMs were easy, and I superset them with the sets of 6 @ 280 on bench. Leg curls and shoulder press assistance sets were done with 10-15s rest between sets. Did more wall squat stretches – hips are liking those.

ATG Squat:
275x3x1
325x3x1
385x3x1
435x3x1
465x2x1
465x2x1
465x2x1
465x2x1

Bench Press (touch and go):
135x10x1
200x5x1
240x4x1
280x3x1
280x3x1
320x3x1
320x3x1
320x3x1
320x3x1
320x3x1
320x3x1
280x6x1
280x6x1
280x6x1
280x6x1

Seated GMs:
225x5x1
275x5x1
275x5x1
275x5x1
275x5x1

Lying Leg Curl:
100x6x1
100x6x1
100x6x1
100x6x1
100x6x1
100x6x1

Shoulder Press Machine:
100x10x1
100x10x1
100x10x1
100x10x1
150x10x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 90 minutes

Good workout. Bench was easy. Tried some rack pulls today to see how the forearm would handle them. Overhand grip is still out – hurts with just 225 on the bar. Underhand grip was ok though so I did that. No crazy weights but it felt good to do some form of pull. I did some wall squats for stretching afterwards (sumo stance against a wall, trying to squat deep as possible while keeping groin close to wall as possible) to help loosen my hips up.

Paused Bench Press:
135x10x1
200x6x1
240x5x1
280x4x1
280x4x1
300x3x1
300x3x1
320x2x1
320x2x1
320x2x1
300x3x1
300x3x1
280x5x1
240x12x1
200x15x1

Rack Deadlift (bar @ mid-knee):
135x10x1
225x10x1
315x10x1
405x10x1
315x10x1
225x10x1

Incline Bench Press:
225x10x1
225x10x1
225x10x1
245x10x1
245x10x1

Seated Leg Extension:
305x5x1
305x5x1
305x5x1
305x5x1
305x5x1
305x5x1

Decline Ab Crunch:
+15x10x1
+15x10x1
+15x10x1

Wide-grip Pulldown:
150x10x1
150x10x1
150x10x1
150x10x1
150x10x1

Standing Band Abduction:
red x50x1
red x50x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 75 minutes