Month: April 2015

4/10 – Upper

Giving squats a rest for a bit to see how my knee responds. Just did a bunch of light upper body stuff.

Standing Arnold DB Press:
50x12x1
55x12x1
60x12x1
60x12x1

DB Curl:
50x12x1
55x12x1
60x12x1

DB Flyes:
60x12x1
60x12x1
60x12x1

Flat DB Bench:
60x20x1
60x20x1
70x20x1
70x25x1

Shrugs:
225x10x1
315x10x1
405x10x1
495x10x1
585x10x1
495x10x1
405x10x1

Cable Face Pulls:
80x20x1
100x20x1
120x20x1
100x20x1
100x20x1

DB Hammer Curls:
60x12x1
60x12x1
60x12x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 35 minutes

4/7 – Deadlift – 5’s

Atrocious deadlifting today. I hit my target set but each rep was brutal. Just really off today. Rows, otoh, felt good.

Deadlift:
135x12x1
225x6x1
315x6x1
405x5x1
495x5x1
555x5x1
635x5x1

Conventional Deadlift:
405x5x1
475x5x1
525x5x1

BB Rows:
225x4x1
275x4x1
325x4x1
375x4x1
375x4x1
325x4x1
275x6x1
225x20x1

Seated Tricep Extension Machine:
75x10x1
100x10x1
100x10x1
125x10x1
137x10x1
125x10x1
100x10x1
75x15x1
50x25x1
50x25x1

Duration: 60 minutes

4/6 – Incline – 5’s

I decided to dial the training max on inclines back a bit as I feel I make better progress when the weights are bit lighter and I am not constantly pushing for a near max effort to hit the numbers. Inclines went smoothly as expected with the lighter weight, and then I moved onto push presses. Sluggish at first but ended up with a solid PR effort. I am not really using much leg drive yet; just popping the hips hard, and I feel I am getting stronger each time I work up. Strict pulldowns, curls, upward flyes, and pushdowns to finish.

Incline Bench Press:
135x12x1
185x6x1
235x5x1
265x5x1
300x6x1
275x6x1
225x15x1

Push Press:
95x12x1
135x12x1
185x6x1
225x5x1
225x5x1
260x6x1 (PR)

CG Pulldown:
150x6x1
200x6x1
250x6x1
250x6x1
257x10x1

Seated Bicep Curl Machine:
75x12x1
100x12x1
100x12x1
100x12x1

Seated Bicep Curl Machine – Single arm:
37x12x1
50x12x1
50x12x1
57x12x1

Upwards Cable Flyes:
20x12x1
30x12x1
40x12x1
30x15x1
20x15x1

Single-arm Rope Pushdowns:
20x12x1
20x12x1
30x12x1
30x12x1
30x12x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

4/3 – Full Body

Erring on the side of caution, and better judgement, I skipped heavy squats today. I did some zombie fronts, which were all nice and easy and did not bother my knee at all. I may keep those as the main squat movement for a bit and see how my knee recovers while doing those. After squats I did a bunch of random upper body stuff.

Zombie ATG Front Squat:
135x12x1
225x6x1
315x2x1
365x2x1

Upwards Cable Flyes:
20x12x1
20x12x1
30x12x1
40x12x1
30x12x1
20x12x1
20x12x1

Pec Flye Machine:
100x12x1
120x12x1
120x12x1

Cable Face Pulls:
60x12x1
80x12x1
100x12x1
120x12x1
120x12x1

Seated Bicep Curl Machine:
75x12x1
100x12x1
125x12x1
125x12x1
100x12x1
75x15x1
50x20x1

Standing DB Press:
55x25x1
55x25x1

Duration: 60 minutes

4/2 – Bench – 5/3/1

Good benching today (360×2 was pretty easy, and a PR), but slingshot bench was really poor. Shrugs were easy, and finished off with light tricep work. Next cycle I am going to focus on paused bench press work.

In other news, I think my right knee has a slight meniscus tear. The symptoms I’ve had the last couple weeks seem to point to that, at least. Despite squats having been going well I may drop wide-stance squats for a while to try to get it to heal up. It is a weird injury in that it does not hurt, but my knee cap will occasionally buckle, catch, or pop out of joint for second. Would not be the greatest thing to have happen while doing a big squat.

Bench Press:
135x12x1
185x6x1
235x6x1
285x5x1
325x3x1
360x2x1 (PR)

Slingshot Bench Press:
360x2x1
405x2x1
425x1x1
405x1x1

Shrugs:
225x10x1
315x10x1
405x10x1
495x6x1
585x6x1
675x8x1
585x8x1
495x10x1

Seated Tricep Extension Machine:
50x15x1
50x15x1
50x15x1

Bench Dips:
bw x12x1
bw x12x1
bw x12x1

Duration: 60 minutes