February 27, 2015 Upper Body

• Incline Bench Press: 225*1 245*1 255*1 265*1
• Neutral Grip Pullups: 10, 6, 7
• Landmine Laterals: 45*10 55*5
• Hexbar Farmers: 315*65 335* 25 335*10
• Push-Up Position Plank: 1:00 1:00

Good times.  Brought landmine laterals back in. I just have a hard time figuring out where to fit them in during the week, or remembering to do them at the end of workouts.  Great movement though. 

March 31, 2014 Upper / Heavy

• Bench Press (Paused Reps, No Arch): 225*3 245*3 255*2 265*1 275*1
• BB Rows: 185*3 225*3 245*2
• Push Press: 225*1 250*1
• Neutral Grip Pullups: 70*2 70*2
• DB Incline: 90*4 100*4 
• DB Reverse Laterals: 15*10

43 minutes

Rows focused on form again, going to keep doing that.  My left elbow is still hurting, I think I have mild tennis elbow in it, it hurts when I go from full extension to any bent position; so from the bottom of a pullup through the whole movement, or on push pressing from the lockout overhead down to the racking movement on my shoulders.  I think I irritated it initially from all the heavy push pressing I was doing.  May lay off pullups for a week or two see if that helps. Rest of session went well; I was actually very happy I got 275 on the bench paused rep, no arch.  Strength is holding up well so far as well. 

February 25, 2014 Upper / Light

• Bench Press (Cluster): 225*8,8,6,4,3,2,2,2,2,3 (40 reps / 9:30)
• Unilateral BB T-Bar Rows: 135*6 145*6
• Push Press: 225*1 225*1 225*1
• Neutral Grip Pullups: 8,6 gassed
• DB Standing Laterals: 15*11 20*7

39 minutes

Mixed things up a bit, did a cluster on benching, some light weight stuff, and standing laterals, which I haven't done in ages. Good session. 

February 7, 2014

Sled Push & Pull (3 mins): 90*14.5
Seated Press: 135*6 155*4
Neutral Grip Pullups: 7

Last day of the games, so I did the push & pull, came in 2nd this time, although my all-time record from last time still stands.  I was just gassed by the end of this, my lungs feel torched, awful really afterward.  I couldn't quite rip the rope as hard as I wanted on account of the grip strength, but I doubt that cost me very much, if anything, it was more the fact that I'm carrying around all the extra weight right now. 

December 17, 2013 Upper / Heavy

• Bench Press: 250*3 265*3 275*3
• T-Bar Rows: 160*3 170*3 180*2
• Push Press: 225*1 235*1
• Neutral Grip Pullups: 90*2 90*1 90*1
• Landmine Laterals: 65*3 65*2
• DB Incline: 100*4

40 minutes

Not every heavy session has to involve 1 rep maxes...good stuff here.  Push Press is going well, adding strength there quite well.  

December 10, 2013 Upper Body

• Completely Flat Bench Press / BB Row Superset: 225*8 / 225*6 225*8/225*8 225*6/225*5
• Seated Press: 105*10 120*8 135*4-delts done...VERY intense
• Neutral Grip Pullups: 10, 8
• Landmine Laterals: 50*10 50*8

24 minutes!

So on bench today I decided to do it completely without an arch, with my feet in front of me on the ground, not pulled back (as I would to help with an arch).  Was interesting, definitely harder.  The rows suffered a tad because it wasn't a setup off a rack, I had to pull it off the pins of the bench.  Also...seated overhead press! WOW....my delts were FEELING this.  Way more than on the standing press, even with the strict form I had been using.  Intense!  

December 3, 2013 Upper / Heavy

• Flat Bench: 245*1 265*1 285*1 305*1 310*X
• T-Bar Rows: 155*3 165*3 175*2
• Push Press: 225*1 225*1 235*1
• Neutral Grip Pullups: 90*2 90*1
• Landmine Laterals: 70*3 80*1

42 minutes

Would've had 310 if I went 270-290-310.  But it's good to be back over 300 anyway.  Hopefully at 3 plates by new years. Nothing else really of note here, strength continues to accumulate.  

November 19, 2013 Upper / Heavy

• Bench Press: 225*3 245*3 265*2 275*1 285*1
• Unilateral T-Bar BB Rows: 180*1-I always misadd the weight 160*4 170*3
• Push Press: 225*1 235*X 
• Neutral Grip Pullups: 90*1 90*2
• Landmine Laterals: 65*3 70*2
• DB Incline: 105*3

45 minutes

Not bad.  Misadded the weight on the rows, I keep doing that, I forget to add in the weight of the bar, then can't figure out why I only get one rep...On push presses my legs were just dead, sprinting/squatting last two days pretty much finished them off. 

November 12, 2013 Upper / Light

• Bench Press: 225*10 230*9 235*5-lactic acid
• BB Rows: 235*9 235*9 235*9
• Push Press: 185*6 195*5
• Neutral Grip Pullups: 55*4-wtf 55*3..ok
• Landmine Laterals: 50*10 45*10
• DB Incline Bench: 80*8 80*8

45 minutes

Good session, hit a lactic acid wall on benching.  Did some high rep bb rows, which I don't go for very often.  Really focused on letting my lats do the work.  It's common to overcompensate and use your biceps too much to pull the weight up. A great way to avoid this is to think of your arms just as hooks hanging from your lats.  They can't move the weight, or try to imagine that this is so, and the only thing that can is your lats.  I think they were pretty fried by the time I got to the pullups because I shit the bed on them.  

October 29, 2013 Upper Body / Heavy

• Bench Press (Paused Reps); 225*3 245*3 255*3 265*1 275*1
• BB Rack Rows: 225*3 245*2 225*3
• Push Press: 225*1 235*1
• Paused Neutral Grip Pullups: 90*3 90*2
• Landmine Laterals: 70*2
• Side-Planks: 1:00

45 minutes

This went well.  Paused at the top on pullups, maybe I need to do that more often.  Also, on rows I tried doing them off the safety bars in a rack to see if it made any difference, not sure if it did or not. 

Last session before week off!  This cut went really well, and I'm excited for the bulk, I'll be posting diet after.  Also will be posting thoughts on this cut at a later date as well!

October 22, 2013 Upper Body / Light

• DB Flat: 90*10 100*8 105*5
• BB Rows: 225*10 245*9 255*8
• HPCs: 135*47 (3 minutes)
• NG Pullups: 13
• PUPP: 1:00

39 minutes

Gym is doing competitions again, decided to try the hanging power cleans event.  I had eaten too soon beforehand and was already taxed from the rows.  Probably should have done it another day, only got 47.  They allow you to use wrist-wraps, and you don't need to actually get your elbows all the way up. It's really like a ballistic reverse-curl competition more than anything.  Tried some pullups afterward, but I was pretty fried.  Here's the video of the HPCs

October 15, 2013 Upper / Heavy

• Bench Press: 225*3 245*3 255*3 265*3 280*1 290*1
• T-Bar Rows: 160*3 170*2 160*2
• Push Press: 225*1 235*1
• Neutral Grip Pullups: 90*2 90*2 90*1
• Landmine Laterals: 70*2
• DB Incline Bench: 105*4
• Sled Push & Pull: 90*14 (3:00)
• Paloffs: 90*5 90*5
• 10 lbs. plate transfer planks: 4*2 4*3
• PUPP: 1:00

45 minutes

smorgasbord workout. Got everything in though.  Built up on benching which is more inline of what I want to do on the heavier days.  I really enjoy the heavy t-bar rowing.  Sled push & pull was for the competition at my gym, it's on a longer course this time around. 

September 24, 2013 Upper Body / Light

• Bench Press: 235*9 225*9 215*8
• Pendlay Rows: 155*10 175*8 17587
• Push Press: 205*5 205*3 - gassed
• Neutral Grip Pullups:  75*4 75*3 75*2
• Landmine Laterals: 55*9 55*8
• Wide-Stance Anti-Rotational Chop: 60*10 50*9
• P.U.P.P: 1:00
• Arm-Forward PUPP: 0:10 0:10
• P.U.P.P.: 0:40 - abs cramping

45 minutes

Good session, was exhausted on the push presses.  Tried a few different things for core work today, the arm-forward pupp I just put an arm straight out in front of me like I was doing a bird-dog.  

September 17, 2013 Upper / Heavy

• Bench Press: 265*1 280*1 290*1 300*1
• T-Bar Rows: 160*3 170*2 180*1
• Push Press: 230*1 240*X 240*1
• Neutral Grip Pullups: 90*2 90*2 90*1
• Landmine Laterals: 70*2 80*1
• Dumbbell Incline: 110*3

42 minutes

on the push press press my forearms were quite sore.  Going to drop neutral grip pullups to 85 next time I go heavy on them.  Same with 80 on landmines, going to pull it back to 75.  Rep at 80 felt sloppy. 

September 10, 2013 Upper Body / Light

• Bench Press: 230*10 235*8 215*7 - lactic acid
• Cable Rows: 140*10 150*9 160*6
• Push Press: 195*5 195*6!
• Neutral Grip Pullups: 95*1 95*1
• Lat Pulldowns: 120*15-these are still dumb
• Landmine Laterals: 50*10 55*8
• DB Incline: 110*1 - gassed
• Paloffs: 100*10 110*9

45 minutes

Mixed in some heavy stuff on the db incline and NG Pullups.  Good session though, hit 10 on 230 wasn't sure I would, could've had 11 actually.  Did some cable rows after, I like them for high reps, may add them in on high rep days.  Tried lat pulldowns just for fun, they're pretty dumb. Just do pullups.  Rest of session went well.  Bumping up LM Lateral weight in two weeks to 55 & 55 

September 3, 2013 Upper Body / Heavy

• Bench Press: 250*1 265*1 275*1 285*1 295*1
• BB Rows: 250*2 270*3 285*3 300*1
• Push Press: 225*1 exhausted
• Neutral Grip Pullups: 90*2 90*2 90*2
• Landmine Lateral Raises: 65*3 75*1
• DB Incline: 110*3

42 mintues

Exhausted for some reason, just had no energy whatsoever. I think I went to sleep too late last night. Nothing much to talk about here, just ground it out and then went home. 110*3 on incline was nice though, I'm happy with that portion. 

August 20, 2013 Upper Body Heavy

• Bench Press: 255*3 270*3 280*1
• T-Bar Rows: 160*3 185*2 145*4
• Push Press: 225*1 235*1
• Neutral Grip pullups: 75*3 75*3 75*3
• Landmine Laterals: 60*3 70*1
• DB Incline Bench: 105*1 105*5

43 minutes

Tired, been moving heavy boxes last couple days.  Was a bit off on account of that here.  Not a bad session though, hit 70 on the landmine laterals, progressing steadily on them. If you ever do them, make sure you clamp down your core, and keep your arm straight (no elbow-bend) through the whole movement.  Incline bench had trouble getting weights into proper position, grabbed spotter to help and banged out 5. 

August 5, 2013 Upper Body / Heavy

• Bench Press: 250*3 265*3 275*2
• T-Bar Rows: 135*4 145*4 160*2 185*1 NEW PR!!
• Push Press: 225*1 235*1
• Neutral Grip Pullups: 60*4 60*3 60*3
• Landmine Laterals: 57.5*3 65*1

42 minutes

Rare heavy day that I didn't do a bunch of 1 rep stuff on. REALLY fatigued from the friday/saturday stuff still.  T-Bars went well, I usually have trouble breathing when I do them, but doing them heavy the sets are over quicker so I don't mind as much. Landmines went well.  

July 29, 2013 Upper Body

• Bench Press: 225*10 225*9 225*8
• BB Underhand Rows: 225*10 225*10 245*10
• BB Push Press: 185*5 185*5
• Neutral Grip Pullups: 45*8 45*5
• Landmine Laterals: 50*10 45*10
• DB Incline: 90*9 90*6

44 minutes

I wasn't sure if I'd get strong on light weight workouts only doing them every other week, but compared to last time, my bench numbers here went WAY up, so that's good. Also on PP I don't know if doing sets higher than 5 or 6 is a good idea, form tends to break down. Same with pullups; I just hate doing high rep sets on them.  I don't feel comfortable doing them at all above 5 or 6 reps.  

July 15, 2013 Upper Body

• Bench Press: 225*9 215*9 210*8 205*8
• BB Rows: 225*10 235*10 240*10 245*8
• Push Press: 185*4 185*2-forearms done
• Neutral Grip Pullups: 45*8 45*5 -back is done
• DB Incline: 80*10 85*5 - chest done
• KB Preacher Curls: 10kg*10

44 minutes

Yup, light weight training was definitely missing from my training recently. For perspective, several months ago I hit 250 for 10 on bench pressing.  I just haven't done any high rep stuff at all recently, it's shocking my system quite well; hopefully my max bench numbers don't suffer though.  As I went along my body parts starting checking out one by one from exhaustion.  Happy I found a weak-link, it's kind of revitalized my training. I'm not sure how long I'll stick with the every-other week light workouts for specific days; I may end up doing 3 heavy and 1 light every 4 weeks as a happy medium.

Also, hadn't done curls in a few years, so I grabbed a kb, and palmed the round part and curled it over a preacher bench.