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  1. #1541
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    Killer log dude! Your dedication is amazing and inspiring!

  2. #1542
    Senior Member spytech's Avatar
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    3/19 - Squat 3’s


    Great squatting. Went into this session with little motivation. Low back was real tight today so I decided to blast it by doing all my squats beltless. I ended up hitting 535 for a solid 6 reps, which is a beltless, and overall PR. I had another rep or two left, but 6 is a nice round number, and wanted to save some legs for presses and deads later this week. Moved on to ATG zercher squats and hit a PR of 435 for 5. Awesome. Finished with some curls.


    Squats:
    135x12
    225x5
    315x3
    425x3
    475x3
    535x6 (PR)


    ATG Zercher Squats:
    225x3
    315x3
    435x5 (PR)


    BB Curls:
    45x10
    95x10
    115x10
    115x10
    115x10
    115x10
    115x10
    115x10
    115x10
    95x10
    45x10


    Reverse BB Curls:
    45x20
    45x30


    + stretching (20min)
    5'10" - 245 @ 10-12%
    710d/675s
    My Lifting Vids

  3. #1543
    Senior Member spytech's Avatar
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    3/21 - Push Press 5’s


    Shoulder feeling achy so pretty much did the minimum today.


    Push Press:
    135x10
    155x5
    175x5
    205x5
    230x6


    Dips:
    bw x10
    +20x10
    +40x10
    +40x10
    +40x20


    Chins:
    bw x10
    +20x10
    +20x10
    +20x10
    +20x10


    Single-arm Tricep Extensions:
    30x10
    40x10
    50x10
    40x10
    30x10


    + stretching
    5'10" - 245 @ 10-12%
    710d/675s
    My Lifting Vids

  4. #1544
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    3/26 - Incline Bench 5’s


    Good pressing. Shoulder was feeling pretty good and continued with another reps PR. Did some close grip work to really hammer the tris.


    Incline Bench Press:
    135x12
    155x12
    175x5
    200x5
    230x5
    260x18 (PR)


    CG Bench Press:
    225x10
    255x10
    275x8
    275x8


    Smith Reverse CG Bench:
    195x10
    285x5
    285x5
    195x12


    Dips:
    bw x12
    bw x12
    bw x20


    BB Rows:
    315x5
    315x5
    315x5
    315x5
    315x10


    Seated Pec Flye Machine:
    110x50


    + stretching + yoga (25min)
    5'10" - 245 @ 10-12%
    710d/675s
    My Lifting Vids

  5. #1545
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    3/28 - Squat 5’s


    I was very worn out from a brutal Metal Alliance tour show last night so I went in and did the minimum. Good enough for today.


    Squats:
    135x12
    225x5
    395x5
    445x5
    505x5


    Seated Leg Extensions:
    305x15
    305x15
    305x15
    305x15
    305x15


    Supinated DB Curls (no rests):
    25x10
    35x10
    45x10
    40x10
    35x10
    30x10
    25x10
    20x10
    15x10


    + stretching
    5'10" - 245 @ 10-12%
    710d/675s
    My Lifting Vids

  6. #1546
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    3/30 - Push Press 5-3-1


    Woke up achy and having chills, feeling like I was coming down with something. Shoulders sore, etc. Whenever a training day starts so poorly it’s usually an indicator that I’m going to excel in the gym. Presses flew. Target was 255 for a single, which was cake. Moved up to 280 and hit a triple for a big PR. More reps in the tank but didn’t want to stress my shoulder too much with it feeling solid now. 3 plates seems real close. Moved on to dips with a real deep rom (being careful for the shoulder), which felt good. Finished with smith reverse cgb and light pulldowns.


    Push Press:
    135x12
    165x5
    200x5
    230x3
    255x1
    280x3 (PR)
    255x3


    Dips:
    bw x12
    +20x12
    +20x12
    +40x12
    +40x12
    +60x12


    Smith Reverse CG Bench:
    195x10
    245x3
    285x3
    315x3
    245x10


    Y-Lat Pulldowns:
    160x12
    160x12
    160x12
    160x12
    160x12


    + stretching
    5'10" - 245 @ 10-12%
    710d/675s
    My Lifting Vids

  7. #1547
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    4/2 - Deadlift 5-3-1


    Decent pulls today. Skipped the 5-3 reppers and did singles. Was only in the mood to get the target set done and out of the way. Hit 635 for 6, which is a PR. Finished with some moderate shrugs, and some light curls. Seasonal asthma is killin me so I took things easy.


    Deadlift:
    245x12
    335x5
    425x2
    500x1
    565x1
    635x6 (PR)


    Shrugs:
    225x10
    315x5
    405x5
    495x5
    585x5
    675x6
    675x6
    495x10


    Single-arm DB Hammer Curls:
    110x12
    110x12


    Concentration Curl:
    60x8
    60x8
    60x8
    60x8
    60x8


    + stretching (20 min)
    5'10" - 245 @ 10-12%
    710d/675s
    My Lifting Vids

  8. #1548
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    4/4 - Incline Bench 5-3-1


    Strong pressing today. Hit a new 1RM PR with 325 on incline - 330 or 335 is probably there. Real happy with how incline bench is shaping up right now.


    Incline Bench Press:
    135x12
    155x10
    185x5
    230x5
    260x3
    290x1
    315x1
    325x1 (PR)
    300x3
    275x3


    CG Bench Press:
    225x5
    255x5
    275x3
    295x3
    275x5


    Bench Press:
    225x6
    275x10


    BB Rows:
    325x5
    325x5
    325x5
    325x5
    415x6


    + stretching
    5'10" - 245 @ 10-12%
    710d/675s
    My Lifting Vids

  9. #1549
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    4/6 - Squat 5-3-1


    Real nice squatting. Skipped the 5 and 3 sets and just went for singles in an effort to push things a bit more. Ended up hitting a new 1rm PR with 610. Wasn’t too bad - probably could have ground out a double. Moved on to ATG zercher squats and hit 455 there. Real nice. Finished with some curls and extensions.


    Squats:
    135x12
    225x5
    315x3
    405x1
    495x1
    565x1
    610x1 (PR)


    ATG Zercher Squats:
    225x3
    315x1
    405x1
    455x1 (PR)


    Seated Leg Extension:
    305x50


    Standing DB Curls (one big dropset):
    55x10
    55x10
    45x10
    30x10
    25x10
    55x6


    + stretching
    5'10" - 245 @ 10-12%
    710d/675s
    My Lifting Vids

  10. #1550
    Senior Member spytech's Avatar
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    4/16 - Push Press 3’s


    Back from a nice off-week, although babying a slightly sprained ankle from Friday (slipped on an uneven sidewalk of all things and rolled my ankle a bit). Target for this cycle’s push press triple was 250, so I cranked that out with ease and moved on to 275, where I set a 4 rep PR despite not having much leg drive. Should have had 5 but I lowered the weight too fast on my 4th rep and almost dropped the weight and stumbled forward a bit to keep it racked. Finished push presses with 250×5 and moved on to reverse cgb. Nothing exciting to report there - just good solid rep work. Chins were good. Finished with some light pec flyes.


    Push Press:
    135x12
    160x3
    195x3
    225x3
    250x3
    275x4 (PR)
    250x5


    Smith Reverse CG Bench:
    195x10
    245x10
    245x10
    285x10
    285x10
    315x4
    195x12


    Close-grip Chins:
    bw x10
    +35x10
    +35x10
    +55x10
    +55x10
    bw x20


    Pec Flye Machine:
    100x20
    120x20
    140x20
    170x20
    140x20
    100x20


    + stretching
    5'10" - 245 @ 10-12%
    710d/675s
    My Lifting Vids

  11. #1551
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    4/18 - Deadlift 3’s


    A nice deadlift session that finally felt ‘good’. Deads seemed to be clicking today and hit a solid triple with 675. No form issues, hip or back pains, etc. My sprained ankle was a bit achy during pulls, but it held up. Did some straight-leg sumo deads and hit a PR there with 555 for 5. Finished with some light, but strict shrugs, and some 45-degree hypers.


    Deadlift:
    225x12
    335x5
    425x3
    515x3
    605x3
    645x1
    675x3
    605x3


    Sumo SLDL:
    515x5
    535x5
    555x5 (PR)


    Shrugs:
    315x12
    405x12
    495x12
    585x12
    675x12
    585x12
    495x12
    405x12


    45-degree Hypers:
    +100x5
    +150x10 (PR)
    +150x10
    +150x10
    +150x10
    bw x20


    + stretching
    5'10" - 245 @ 10-12%
    710d/675s
    My Lifting Vids

  12. #1552
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    4/20 - Incline Bench 3’s


    Went through inclines today doing the minimum. Pretty sore and achy from the previous 2 great workouts this week. Tried decline db presses for the first time in years to mix things up a bit. Felt real good. Wide-grip rows went well.


    Incline Bench Press:
    135x12
    160x12
    185x3
    225x3
    250x3
    285x3


    Decline DB Bench:
    100x12
    100x12
    110x12
    110x12
    120x15


    Wide-grip BB Rows:
    225x5
    245x5
    265x5
    285x5
    305x5


    DB Curls:
    60x8
    50x8
    45x8
    35x10
    25x15


    + stretching
    5'10" - 245 @ 10-12%
    710d/675s
    My Lifting Vids

  13. #1553
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    4/23 - Squat 3’s


    Decent squatting. 545 felt heavier than usual, but still got a reps PR. Moved on to full zerchers and hit a PR with 465. Decided to really push it and go for 495, which I doubled. Finished with some easy curls. A friend took a video of the 495x2 zercher set: http://www.youtube.com/watch?v=_jHh7z5gH_k


    Squats:
    135x12
    225x12
    315x3
    405x3
    435x3
    485x3
    545x4 (PR)


    Full Zercher Squats:
    225x5
    315x5
    405x5
    465x1 (PR)
    495x2 (PR)
    315x15


    DB Hammer Curls:
    60x8
    80x8
    100x8
    130x8


    + stretching
    5'10" - 245 @ 10-12%
    710d/675s
    My Lifting Vids

  14. #1554
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    4/25 - Push Press 5’s


    Tough session being really sore from squats and such Monday. Squat rack was in use so I had to clean each weight to start the push presses. Not a big deal though, still got an easy 6 with 235 and called it good. Did some single arm standing overhead db presses, dips, reverse cgb to call it a day.


    Push Press:
    135x12
    155x5
    180x5
    210x5
    235x6


    Single-arm Standing DB Press:
    70x5
    85x5
    100x5


    Smith Reverse CG Bench:
    190x12
    245x10
    265x5
    285x5
    305x3
    325x1


    Dips:
    bw x12
    +30x5
    +50x5
    +70x5
    +90x5


    Freemotion Lat Pulldowns:
    160x12
    160x12
    160x12
    160x12
    160x12
    160x12


    + stretching
    5'10" - 245 @ 10-12%
    710d/675s
    My Lifting Vids

  15. #1555
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    4/27 - Deadlift


    This was an unexpected great workout. I knew from the start that sumo pulls just weren’t happening due to the crazy soreness from Monday’s workout still so I decided to give conventional pulls a try. I haven’t pulled heavy conventional deads in years, with my all-time PR being 585 for a grinding single several years ago. I ended up getting some great pulls in and hit a big PR with 615×2. Super pleased with how things felt today. Did some wide-grip rows and lying leg curls to finish.


    Deadlift (conventional):
    135x5
    225x3
    315x3
    405x3
    495x1
    545x1
    595x1 (PR)
    615x2 (PR)

    545x2


    Wide-grip BB Rows:
    225x5
    255x5
    285x5
    315x5
    345x5


    Lying Leg Curls:
    150x5
    181x5
    212x5 (PR)
    181x5
    150x12


    Single-arm Cable Curls:
    20x12
    30x12
    40x12
    50x12
    40x12
    30x20
    20x30


    + stretching
    5'10" - 245 @ 10-12%
    710d/675s
    My Lifting Vids

  16. #1556
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    4/30 - Incline Bench Press 5’s


    OK workout today. Forearms are real sore so everything was just so-so. Didn’t push inclines too hard - did the target and some extra reps. Tried declines for the first time in a long while - not too bad there. Close grips were sluggish, and rows hurt the forearms so I dialed the weight down a bit.


    Incline Bench Press:
    135x12
    160x12
    205x5
    235x5
    270x9


    Decline Bench Press:
    225x12
    275x5
    295x5
    315x5
    315x5
    315x5


    CG Bench Press:
    225x5
    255x5
    255x5
    255x5
    255x8


    BB Rows:
    315x5
    315x5
    225x10
    225x10
    225x10


    + stretching
    5'10" - 245 @ 10-12%
    710d/675s
    My Lifting Vids

  17. #1557
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    5/2 - Squat 5’s


    Decent squatting today. Went the ATG route to mix things up a bit.


    ATG Squats:
    135x12
    225x5
    315x5
    390x5
    450x5
    515x5


    Zercher Squats off Pins:
    135x1
    225x1
    315x1
    405x1
    495x1


    Single-Leg Leg Extensions:
    200x5
    230x5
    260x5
    290x5
    305x5


    BB Curls:
    45x36
    45x36
    45x36


    + stretching
    5'10" - 245 @ 10-12%
    710d/675s
    My Lifting Vids

  18. #1558
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    5/4 - Push Press 5-3-1


    Awesome day for push presses. I just did singles for the 5 and 3 sets and went heavy after hitting my target single of 265. 285 went well, so I went after 300 and nailed it. Great PR. Finished with some heavy dips and single arm cable rows.


    Push Press:
    135x12
    165x3
    185x1
    210x1
    240x1
    265x1
    285x1
    300x1 (PR)
    245x3
    245x3


    Dips:
    bw x5
    +30x5
    +60x5
    +90x5
    +100x5
    bw x30


    Single-arm Kneeling Cable Row:
    100x6
    120x6
    126x6 (PR)
    100x10
    100x10


    + stretching
    5'10" - 245 @ 10-12%
    710d/675s
    My Lifting Vids

  19. #1559
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    5/7 - Deadlift 5-3-1


    Great deadlift day. As I have been doing lately, I skipped the 5-3 sets and just did singles. Target single was 640 and I wanted to see if I could get a rep PR with it, which I did with a 7 rep effort. Pretty pleased there. Moved on to shrugs and worked up to 2 PRs there as well.


    Deadlift:
    245x12
    335x3
    425x1
    515x1
    605x1
    640x7 (PR)


    Shrugs:
    225x12
    315x12
    405x12
    495x12
    585x12
    675x6
    765x10 (PR)
    785x8 (PR)



    + stretching
    5'10" - 245 @ 10-12%
    710d/675s
    My Lifting Vids

  20. #1560
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    5/9 - Incline Bench Press 5-3-1


    Pretty solid bench workout. My shoulders/arms/back are pretty fatigued from battling to the front of two metal shows the last two nights so inclines were really stiff. Got the target and an extra heavy rep, though. Declines felt pretty good so I did a few heavy singles - first time doing those in a long time. Not bad. Lot more there I think. Finished with some elbows-out (tate) presses, and pull-ups.


    Incline Bench Press:
    135x12
    165x10
    205x5
    240x5
    270x3
    300x1
    315x1


    Decline Bench Press:
    225x10
    275x5
    315x5
    315x5
    325x3
    335x2
    355x1
    375x1
    315x5


    Elbows-Out DB Presses:
    55x6
    65x6
    75x6
    85x6
    100x6 (PR)


    Pullups (various grips, hanging from smith machine cross bar):
    bw x12
    bw x12
    bw x12
    bw x12
    bw x12
    bw x12
    bw x12


    + stretching
    5'10" - 245 @ 10-12%
    710d/675s
    My Lifting Vids

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