10/1/15
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 340 x 2, 380 x 1, 355 x 2, 335 x 3
Bench Against Band:
260 x 5
Five Second Pause Against Band:
250 x 1
DB Press:
4 sets x 10 reps x 90 left / 85 right
Svend Press:
4 sets x 50 reps x 3 plates
Despite feeling a little tired, today went well. After I hit 385 next week I want to do a max week, and then deload. I’ve also finally lost the five pounds I put on in Vegas.
Your bench is looking strong and I hope the dumbbells are balancing out your press. You had some strong squats the other day.
Solid work. Looks like everything is clicking since your return from vacation.
Thanks guys. Our dumbbells only go up to 100. When I get there think I’ll add an extra five pound plate on the left side of the bar when I bench.
10/5/15
Kroc Rows:
4 sets x 10 reps x 100
OHP:
45 x 10, 65 x 10, 95 x 10, 140 x 3, 160 x 3, 190 x 3
Underhand Lat Pulls:
4 sets x 10 reps x 110
Front Raises:
4 sets x 10 reps x 45
Hammer Strength High Iso Pulls:
2 sets x 10 reps x 90
2 sets x 10 reps x 135
Good Mornings:
135 x 10, 185 x 10, 225 x 10, 275 x 10
Treadmill:
21 minutes / 235 cal
10/6/15
CG Bench:
135 x 10
185 x 10
225 x 10
245 x 10
275 x 3
Tate Press:
4 sets x 10 reps x 45
Kickbacks:
4 sets x 10 reps x 40
Rope PD:
4 sets x 20 reps x 110
DB Curls:
4 sets x 10 reps x 50
Rope Curls:
4 sets x 12 reps x 65
Poundstone Curls:
52
45
10/9/15
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 345 x 2, 385 x 1, 360 x 2, 340 x 3
Bench Against Band:
260 x 5
Against Band / 5 Second Pause:
250 x 1
No dumbbells today. My kids don’t have school for some reason, so we’re going to do some stuff.
Strong bench session Crippler.
Nice bench work. These school systems sometimes have whacky days off for the teachers.
Thanks guys. I’m pretty pleased with bench right now.
10/11/15
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1
5 sets x 5 reps x 375
That was it. First I was really tired. My kids had homecoming last night, so my wife and I got in at 1:00 AM. I made to the gym at 8:30. Second I have a lot going on today. I might also point out my son was part of the homecoming royalty and played his ass of Friday night. I’m a pretty proud dad right now.
Congrats proud papa.
10/14/15
Squats:
135 x 10, 225 x 4, 275 x 3, 315 x 1, 365 x 2, 415 x 2, 475 x 3
Front Squats:
135 x 5
185 x 5
225 x 5
255 x 5
Leg Extensions:
4 sets x 12 reps x 165
Not too bad today. I had some depth issues with the last set of squats, but I’m good with it.
10/15/15
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 350 x 1, 390 x 1, 365 x 2, 345 x 3
Bench Against Band:
265 x 5
Bench Against Band / 5 Second Pause:
255 x 1
Low Cable Crossover:
4 sets x 12 reps x 35
Svend Press:
4 sets x 50 reps x 3 plates
Everything felt great today. In fact 390 seemed lighter than 385 last week. Perhaps it was on T-Nation, but I read a while back about gripping the bar really hard. I’m trying to remind myself to do that, because it seems to work.
Your squat and bench numbers are looking strong.
Thank you sir. It’s all about loading up for next year.
10/19/15
Deadlift (sumo):
135 x 10, 185 x 5, 225 x 3, 275 x 1
5 sets x 3 reps x 405
Rack Pulls (at knees / conventional):
425 x 5
475 x 3
515 x 1
560 x 0 (out of gas)
Laying Leg Curls:
4 sets x 10 reps x 145
The once a week deadlift program continues. This was week six of 17. By the time I got to 560 on the rack, I could feel it. I went for it anyway, but it was not to be.
10/20/15
CG Bench:
135 x 10, 185 x 10, 225 x 10, 245 x 10, 275 x 6
Tate Press:
4 sets x 10 reps x 50
Kickbacks:
4 sets x 10 reps x 40
One Arm Extensions:
4 sets x 10 reps x 35
V-Bar PD:
4 sets x 25 reps x 115
DB Curls:
4 sets x 10 reps x 55
Rope Curls:
4 sets x 12 reps x 65
Poundstone Curls:
60
35
10/23/15
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 355 x 1, 395 x 1, 370 x 2, 350 x 3
Bench Against Band:
270 x 5
Bench Against Band / Five Second Pause:
260 x 1
DB Press:
4 sets x 10 reps x 90 left / 85 right
Today was great. 395 felt light. I’ll hit 400 next week, and then deload on bench.
395 felt light. Ha! That’s awesome. Solid work.
Nice work 395 is a big number. Good luck with 400 next week.
I think I had it yesterday, but I really don’t like to go away from a plan.
10/24/15
Kroc Rows:
4 sets x 10 reps x 115
Reverses OHP:
45 x 10, 65 x 10, 95 x 10, 135 x 5, 155 x 5, 185 x 5
Underhand Lat Pulls:
4 sets x 10 reps x 100
Side Raises:
4 sets x 10 reps x 35
Standing One Arm Press:
4 sets x 10 reps x 40
Last night was pretty cool. My starts both ways on the line. Last night he made an interception, which is kind of a lineman’s dream. The next part was just as cool. His coach told him if he applied for a certain college, he would get at least one carry in a game. He surprised the coach and applied (even though he does not want to go there). True to his word just after the interception, my lined up at tailback. He got his one carry for minus two yards. He was just as pumped for the carry as he was for the interception. They ended up winning 44-14.