Monday, September 1st, 2014
Back Squat: 45X8, 135X6, 185X4, 225X3, 275X2 (added belt), 315X1, 345X1, 360X1… 375X2X5(added sleeves)
Back Squat (Down Sets): 305X5X2
1 Legged Leg Press: 120X20X2
Hamstring Curl Machine: 100X12X3
Tuesday, September 2nd, 2014
Bench Press: 45X10, 95X6, 135X4, 175X3, 195X2, 215X1… 235X1X5
Bench Press (Down Sets): 185X8/6
Triceps Dips: 10/6/5/5
Barbell Row: 175X10X3
DB Bent Over Reverse Flys: 15X10X3
DB Hammer Curls: 25X10X3
Rower 1000m: 4:36
Check it out @
Wednesday, September 3rd, 2014
Thursday, September 4th, 2014
Bench Press: 45X10, 95X6, 135X4, 175X2, 195X1… 215X3X5
Bench Press (185 AMRAP)= 9
Wide Grip Upright Row: 85X8X3
DB Seated Overhead Press: 35X15/15/10
DB Hammer Curls: 25X10X2, 30X10
Cable Triceps Extensions: 47.5X15X3
Friday, September 5th, 2014
Conventional Deadlift: 135X6, 185X4, 225X3, 275X2(added belt), 315X1, 365X1, 405X1, 425X1… 445X1X3
Conventional Deadlift (Down Sets): 365X5/5/3… started to hurt on last set
Chin-ups: 6/5/5/5… back was fried
Split Squats: 20X3
Back Extensions: 20X3
Monday’s squats went surprisingly well, the gym was packed and I was worried I’d get distracted but I managed to pull through and complete all my squats successfully. I’m still trying to find my groove so some sets were faster than others but I finally feel like everything is starting to come together again. My left knee slightly bugged me, but nothing serious and my back was surprisingly fine, so that was a plus.
Tuesday’s bench was awesome. This was my first time hitting over 100% for multiple singles and they all felt pretty darn good! I’m keeping my eyes on that 250! I can’t wait to see what happens in the next couple months. For the first time in forever I’m actually confident benching.
Wednesday was supposed to be a light accessory day; sadly I missed it because of work and couldn’t make it in. I decided to add the exercises into Thursday and Friday to make sure I get the work in.
Thursday’s bench session was once again successful. I was still sore from Tuesday’s bench so the fact I got through all 5 sets of 3 without struggle was pretty awesome!
Friday was the first time I’ve deadlifted since May. I was very anxious to see how it’d go. Luckily, my back held up with minimal pain. Although it wasn’t anything special I was just happy to be able to deadlift again. My back is slightly irritated but it’s not the same feeling as before which is a bonus. I’ll be sure to back off if anything feels unusual. The speed today wasn’t the greatest, but it wasn’t slow either so I can’t really complain. I’m excited to be able to deadlift again!
I’m going to attempt to do some conditioning this weekend since I slacked hard this week and need work in this area/