Monthly Archives: September 2013

Training, 9/27/13

Was running around yesterday, so didn’t have a chance to get this posted.

Bench Press

45×10

45+1 set chain x 3

95+1 set chain x 3

135+1 set chain x 3

8×3 @ 165+1 set chain, 3 grips, done with less than 1 minute between sets

185+1 set chain x 1

225+1 set chain x 1

245+1 set chain x 1

4 board press

225×5

275×4

Time to change this

Hammer Strength Row

135×10

225×10

3×8 @ 315

Pressdown

a bunch

 

 


Training, 9/24/13

Box Squat

45×10

45+1chain x 5

135+1chainx2

135+2chainx2

185+2chainx2

8×2 @ 225+2chain.  1 minute between sets

275+2chain x 1

315+2chain x 1

335+2chain x 1

GHR superset with situps

4 sets.  Didn’t count

Had to roll, got caught in awful traffic on the way, and had to get home so I can get in to the office.


Training 9/19/13

Floor Press

2×10 @ 45

95×3

135×3

185×3

225×3

245×3

255×1

265×1

275×1

DB Bench

50×15

60×15

70×15

Pullup

5,5,5,5

Face Pull ss w/ Pressdown

2×15 @ 110

 


Training 9/17/13

Low Box Squat (hole 3)

2×5 @ 45

95×3

135×3

185×3

225×3

275×3

315×3

335×3 (PR)

355×1

365×1

Good Morning

3×8 @ 135

GHR

4,4,4,3

Side bend

2×10 @ 25

 


Training, 9/15/2013

Bench Press

All sets done with 1 set chains

45×10

95×5

2×3 @ 135

8×3 @ 165  Less than a minute between sets, 3 grips

4 Board press

225×5

275×5

295×5

Hammer Strength Row

135×12

225×10

3×8 @ 315

Lateral raise

2×10 @ 20

Hammer curl

2×15 @ 30


Training, 9/13/13

Box Squat

All sets with 1 chain per side

2×5 @ 45

95×3

2×2 @ 135

185×2

8×2 @ 225, less than a minute between sets

275×1

315×1

335×1

Deadlift

135×3

225×1

8×1 @ 275, 30 seconds between sets

GHR

5×3

Ab wheel

3×5

 


Training, 9/11/13

Overall, a poor day, but a bad day in the gym is better than not going, I guess.  I wasn’t mentally prepared – I’m still pretty sad from the loss of my dog on Friday; this morning I realized how much earlier I was leaving for the gym because I only had one dog to walk and feed.

Anyway.

Floor Press

2×15 @ 45

95×3

135×3

185×3

225×3

245×3

Every set felt heavy and slow, never got in a good groove, so stopped there.

Hammer Strength press

135×8

2×4 @ 225

Now I remember why I never used this machine.

Hammer Strength Pulldown

135×12

2×8 @ 225

Face pulls superset with pressdowns

3×10

 


Training, 9/5/2013

Low Box Squat (hole 3)

45×5

95×3

135×3

185×3

225×3

275×3

315×3

This is an inch lower than my dynamic box, and an inch higher than the last low box I used, Pretty decent.

GHR and Abs.  Whatever.

 


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