1 Board Press
2×15 @ 45
95×5
135×3
185×3
225×3
245×3
255×5
265×3
275×2
DB Bench
2×20 @ 50
Hammer Strength Pulldown
90×12
3×8 @ 180
Face pull superset with Pressdowns
3×20 @ 100 and 3×12 @ 100
Monthly Archives: August 2013
Training 8/21/13
Back to it after an unplanned break because of poor planning, stress, and business. Didn’t feel like I woke up, so a pretty lame session today. The positive – 5 pounds more than last time. It adds up, even when it’s a bad day
Good Morning
2×5 @ 45
95×3
135×3
185×3
225×1
245×1
260×1
45 degree back raise
4×15
Incline situp
3×8
That’s all I could muster today. I was focused on all the things I need to do today after I get home instead of what I need to do in the gym.
Training, 8/11/13
Bench Press
2×3 @ 45 + 1 set chain
95+chain x 3
2×3 @ 135+chain
8×3 @ 165 + 1 set chain. less than a minute between sets, 3 grips. Fast. Strong.
185+chain x 1
225+chain x 1
245+chain x 1
4 Board Press
225×5
275×5
285×5
Hammer Strength Iso Row
1 plate each sidex10
2 plates x12
3 x 8 @ 3 plates
DB side lateral
3×12 @ 20
Hammer curl
20×15
2×12 @ 25
Training, 8/9/13
Box Squat
45+1set chain x 3
135+chain x 3
185+chain x 2
8 sets of 2 @ 225+chain, every set started on the minute
275+chain x 1
315+chain x 1
Squatting with chains is totally WESTSIDE, bro.
Deadlift
135×3
225×1
8×1 @ 275
Lying leg curl
30×10
2×8 @ 90
Side Bend
3×10
Felt awesome today, even with a little bit of a lack of sleep (my old dog woke us up in the middle of the night to barf on the bed). Also, met a guy who asked if I competed (flattering) and might turn out to be a training partner. I haven’t had a solid training partner since my first training partner 15+ years ago. I’m not a great partner because of my schedule (every 8 days and flexibility built in for work), but it would be nice to have someone to work with on form and equipment and such. He seems about my strength level, so that’s good. Nice fella, too.
Training, 8/7/13
Reverse Band Press (light band, choked around one band peg)
45×15
135×6
185×3
225×3
245×3
275×3
315×3 (PR)
335×1
345×1 (PR)
350×1 (PR)
Not too shabby.
Incline DB Press
50×10
85×3
Went backwards, so changing this to something else next week
Pullup
6×5
Face Pull superset with pressdowns
3×15 @ 100
Training, 8/5/13
Good Morning
45×5
95×3
135×3
185×3
225×1
245×1
255×1
Not the best morning, kind of dragging. I have no idea how close this is to where I was the last time I did a good morning for a max single. *Edit It appears my GM PR is 345 pounds, done in September of 2004.
Leg Press
5×10, adding a plate each set.
45 degree back raise
1×15
2×10 @ 25
Incline situp
3×8
20 minutes on the treadmill.
From The Playbook
Al-Qaeda is on a path to defeat.
Maybe we should consider not spying on Americans, adjust “security”, and threaten to defund some of those efforts.
Uh-oh! Terrorists!
And the American public keeps falling for it.
Windy Recycling Day 