tag:blogger.com,1999:blog-37755478494924530212012-03-11T23:15:38.536-07:00HAARHT Central - your number one source of rants and assorted information on strand-pulling and other chest expander and cable training. Also includes: powerlifting and weight-lifting miscellanea, douchebag of the year nominations and the occasional useful article, usually written by other people. Enjoy!Fatmanhttp://www.blogger.com/profile/18077817670776459628noreply@blogger.comBlogger758125tag:blogger.com,1999:blog-3775547849492453021.post-56340644313811196592012-03-11T23:15:00.000-07:002012-03-11T23:15:38.546-07:002012-03-11T23:15:38.546-07:009 March 2012<br /> <br /> Leaving on a business trip today and won't be back until the end of the month. No gym access while I'm away, so I made sure to hit the weights before leaving.<br /> <br /> Bench press:<br /> <br /> Warmup x a few sets<br /> 285 lbs. x 1<br /> 310 lbs. x 1 (easy)<br /> 270 lbs. x 3 x 5 sets<br /> <br /> Lat pulldowns (machine)<br /> <br /> 140 lbs. x 10<br /> 160 lbs. x 10<br /> 180 lbs. x 5<br /> 200 lbs. x 5<br /> 220 lbs. x 3<br /> <br /> Tried something different for the lats, felt pretty good (but left lat still hurts).<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3775547849492453021-5634064431381119659?l=heavyasareallyheavything.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/Ig8deLkhdnA2eOb_82ZNvuREXv4/0/da"><img src="http://feedads.g.doubleclick.net/~a/Ig8deLkhdnA2eOb_82ZNvuREXv4/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/Ig8deLkhdnA2eOb_82ZNvuREXv4/1/da"><img src="http://feedads.g.doubleclick.net/~a/Ig8deLkhdnA2eOb_82ZNvuREXv4/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/HeavyAsAReallyHeavyThing/~4/Y8ADa7BQ_HY" height="1" width="1"/>Fatmanhttp://www.blogger.com/profile/18077817670776459628noreply@blogger.com0http://heavyasareallyheavything.blogspot.com/2012/03/quick-bench-press-lats-workout.htmltag:blogger.com,1999:blog-3775547849492453021.post-70193680789649423412012-03-11T23:12:00.000-07:002012-03-11T23:12:48.834-07:002012-03-11T23:12:48.834-07:008 March 2012<br /> <br /> Deadlift:<br /> <br /> 135 lbs. x 10, 225 lbs. x 5<br /> 275 lbs. x 2<br /> 320 lbs. x 1<br /> 365 lbs. x 1<br /> 390 lbs. x 1<br /> 340 lbs. x 3 x 2 sets<br /> <br /> Easy singles, 390 felt like no effort at all. Whatever it is that I pulled in my left lat still hurts which makes it kinda hard to activate both lats efficiently, but the weight still went up nice and easy.<br /> <br /> Sumo deadlift 290 lbs. x 5<br /> Deficit deadlift 290 lbs. x 5<br /> <br /> Smith machine shrugs 2 plates x 10, 3 plates x 10, 4 plates x 10<br /> <br /> Seated low cable rows 4-5 sets x 8-10 reps<br /> <br /> No squats today.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3775547849492453021-7019368078964942341?l=heavyasareallyheavything.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/-Ek8BIV4tgA3n5rbXV0tthQdg_k/0/da"><img src="http://feedads.g.doubleclick.net/~a/-Ek8BIV4tgA3n5rbXV0tthQdg_k/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/-Ek8BIV4tgA3n5rbXV0tthQdg_k/1/da"><img src="http://feedads.g.doubleclick.net/~a/-Ek8BIV4tgA3n5rbXV0tthQdg_k/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/HeavyAsAReallyHeavyThing/~4/GCK2-aFgn6k" height="1" width="1"/>Fatmanhttp://www.blogger.com/profile/18077817670776459628noreply@blogger.com0http://heavyasareallyheavything.blogspot.com/2012/03/deadlift-training.htmltag:blogger.com,1999:blog-3775547849492453021.post-42708193594259735252012-03-06T18:34:00.000-08:002012-03-06T18:34:25.458-08:002012-03-06T18:34:25.458-08:006 March 2012<br /> <br /> <br /> Seated behind-the-neck press:<br /> <br /> 150 lbs. x 5<br /> 165 lbs. x 4<br /> 175 lbs. x 3<br /> 190 lbs. x 2<br /> 205 lbs. x 1 x 5 sets - all but the last one pretty easy.<br /> <br /> I'm loving the progress on the BTN seated press, but then again I was so weak at it that it had nowhere to go but up.<br /> <br /> Seated front military press 185 lbs. x 2, 205 lbs. x 1<br /> <br /> Pullups 6 sets x 5<br /> <br /> Seated chest-supported rows 3 sets x 10<br /> <br /> Smith machine shrugs 3 sets x 10 (2 plates per side, 3 plates per side, 4 plates +15 per side)<br /> <br /> Barbell curls 3 sets<br /> <br /> EZ bar bicep curls, elbows and back against wall, 3 sets<br /> <br /> Tricep pushdowns x 2 sets x 10-12 reps<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3775547849492453021-4270819359425973525?l=heavyasareallyheavything.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/m4NuafL3MWjOFwWH3XjA-HtQPDU/0/da"><img src="http://feedads.g.doubleclick.net/~a/m4NuafL3MWjOFwWH3XjA-HtQPDU/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/m4NuafL3MWjOFwWH3XjA-HtQPDU/1/da"><img src="http://feedads.g.doubleclick.net/~a/m4NuafL3MWjOFwWH3XjA-HtQPDU/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/HeavyAsAReallyHeavyThing/~4/jqdf04u2etA" height="1" width="1"/>Fatmanhttp://www.blogger.com/profile/18077817670776459628noreply@blogger.com0http://heavyasareallyheavything.blogspot.com/2012/03/overhead-press-back.htmltag:blogger.com,1999:blog-3775547849492453021.post-44565148838740885342012-03-06T18:30:00.000-08:002012-03-06T18:30:42.794-08:002012-03-06T18:30:42.794-08:005 March 2012<br /> <br /> <br /> Back squat:<br /> <br /> Warmup x a few sets<br /> 315 lbs. x 2<br /> 380 lbs. x 1 (belt + wraps)<br /> 425 lbs. x 1 (B+W)<br /> 450 lbs. x 1 (B+W - still nice and explosive)<br /> 400 lbs. x 4 (didn't grip the bar properly, almost lost it on rep 3)<br /> 410 lbs. x 4<br /> 420 lbs. x 3<br /> 430 lbs. x 2<br /> 440 lbs. x 1<br /> <br /> Paused squat 225 lbs. x 4<br /> <br /> Leg press: 4 plates x 8, 5 plates x 8, 6 plates x 8<br /> <br /> Leg extensions 1 set x A.M.A.P.<br /> <br /> Adductor machine 1 set x 20<br /> <br /> Abductor machine 1 set x 20<br /> <br /> Glute-ham raises 1 set x 8<br /> <br /> Calf raise 1 set x 20 or so<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3775547849492453021-4456514883874088534?l=heavyasareallyheavything.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/epQevjJhS2OMg5XxU5IFI8RH_h8/0/da"><img src="http://feedads.g.doubleclick.net/~a/epQevjJhS2OMg5XxU5IFI8RH_h8/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/epQevjJhS2OMg5XxU5IFI8RH_h8/1/da"><img src="http://feedads.g.doubleclick.net/~a/epQevjJhS2OMg5XxU5IFI8RH_h8/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/HeavyAsAReallyHeavyThing/~4/qE5Mqk1u8WA" height="1" width="1"/>Fatmanhttp://www.blogger.com/profile/18077817670776459628noreply@blogger.com0http://heavyasareallyheavything.blogspot.com/2012/03/squat-training.htmltag:blogger.com,1999:blog-3775547849492453021.post-83792766320509396622012-03-03T09:06:00.000-08:002012-03-03T09:06:57.182-08:002012-03-03T09:06:57.182-08:003 March 2012<br /> <br /> <br /> Sluggish this morning, had a late night last night and ate and slept badly.<br /> <br /> Bench press:<br /> <br /> Warmup x a bunch of sets<br /> 280 lbs. x 1<br /> 305 lbs. x 1 (a bit of a grinder but overall nice and fast)<br /> 265 lbs. x 3 x 5 sets (easy - last rep was paused just above chest for 5 seconds)<br /> <br /> Close-grip bench press with chains: 235 lbs. + big chains x 2 x 2<br /> <br /> Pullups 5x5<br /> <br /> Seated chest-supported rows 3 sets x 10-12 (light-moderate weight)<br /> <br /> EZ bar preacher curls 3 sets x 6-8 reps + "burns"<br /> <br /> Two-DB incline bench seated curl 40s x A.M.A.P.<br /> <br /> Dips (bodyweight) 3 x 10<br /> <br /> Tricep pushdowns x 2 sets x 12 reps<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3775547849492453021-8379276632050939662?l=heavyasareallyheavything.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/zfmaIZzk7LE4gDupNVCXzGsTH9I/0/da"><img src="http://feedads.g.doubleclick.net/~a/zfmaIZzk7LE4gDupNVCXzGsTH9I/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/zfmaIZzk7LE4gDupNVCXzGsTH9I/1/da"><img src="http://feedads.g.doubleclick.net/~a/zfmaIZzk7LE4gDupNVCXzGsTH9I/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/HeavyAsAReallyHeavyThing/~4/Ryg3u2Su7r8" height="1" width="1"/>Fatmanhttp://www.blogger.com/profile/18077817670776459628noreply@blogger.com0http://heavyasareallyheavything.blogspot.com/2012/03/bench-press-training.htmltag:blogger.com,1999:blog-3775547849492453021.post-53849589275856986102012-03-01T18:29:00.000-08:002012-03-01T18:29:20.307-08:002012-03-01T18:29:20.307-08:001 March 2012<br /> <br /> <br /> Deadlift: 135x10, 225x5, 265x2<br /> <br /> 315 lbs. x 1<br /> 355 lbs. x 1<br /> 380 lbs. x 1<br /> 330 lbs. x 3 x 2 sets<br /> <br /> Sumo deadlift 280 lbs. x 5<br /> <br /> Deficit deadlift 280 lbs. x 5<br /> <br /> Smith machine shrug 2 plates per side x 10, 3 pps x 10, 4 pps x 10<br /> <br /> Smith machine bent-over row 3 sets (worked up to a heavy 5)<br /> <br /> Pause squat to pins - worked up to 315 lbs., back felt somewhat wobbly after this so I stopped<br /> <br /> Abductor / adductor machines 1 set x 20 each<br /> <br /> Leg extension 1 set A.M.A.P.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3775547849492453021-5384958927585698610?l=heavyasareallyheavything.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/d7HXsPHlc07XtemiCA0LyBnOcFM/0/da"><img src="http://feedads.g.doubleclick.net/~a/d7HXsPHlc07XtemiCA0LyBnOcFM/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/d7HXsPHlc07XtemiCA0LyBnOcFM/1/da"><img src="http://feedads.g.doubleclick.net/~a/d7HXsPHlc07XtemiCA0LyBnOcFM/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/HeavyAsAReallyHeavyThing/~4/RAeGtkUG4oA" height="1" width="1"/>Fatmanhttp://www.blogger.com/profile/18077817670776459628noreply@blogger.com0http://heavyasareallyheavything.blogspot.com/2012/03/deadlift-day.htmltag:blogger.com,1999:blog-3775547849492453021.post-37172342121920912702012-03-01T18:26:00.000-08:002012-03-01T18:26:20.586-08:002012-03-01T18:26:20.586-08:0028 February 2012<br /> <br /> <br /> Seated behind-the-neck press:<br /> <br /> 140 lbs. x 5<br /> 165 lbs. x 4<br /> 175 lbs. x 3<br /> 185 lbs. x 2<br /> 200 lbs. x 1 x 5 sets<br /> <br /> Pullups 7 sets x 5<br /> <br /> Bench press with 5+ second pause above chest - worked up to 275 lbs. x 1<br /> <br /> Seated chest-supported rows x 5 sets (worked up to a heavy weight, then back to medium, 8-10 reps)<br /> <br /> Dips 2 sets x 10<br /> <br /> EZ bar bicep curls 3 sets 6-8 reps plus "burn" reps<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3775547849492453021-3717234212192091270?l=heavyasareallyheavything.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/jOL5u2jDWH9nUUeXW8OAwYdhJFI/0/da"><img src="http://feedads.g.doubleclick.net/~a/jOL5u2jDWH9nUUeXW8OAwYdhJFI/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/jOL5u2jDWH9nUUeXW8OAwYdhJFI/1/da"><img src="http://feedads.g.doubleclick.net/~a/jOL5u2jDWH9nUUeXW8OAwYdhJFI/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/HeavyAsAReallyHeavyThing/~4/53TLylyCRTc" height="1" width="1"/>Fatmanhttp://www.blogger.com/profile/18077817670776459628noreply@blogger.com0http://heavyasareallyheavything.blogspot.com/2012/03/overhead-pressing-and-back-work.htmltag:blogger.com,1999:blog-3775547849492453021.post-25423985976921300052012-02-27T19:27:00.000-08:002012-02-27T19:27:33.810-08:002012-02-27T19:27:33.810-08:0027 February 2012<br /> <br /> <br /> Back squat:<br /> <br /> Warmup x a bunch of sets, 315x2, 335x2<br /> 380 lbs. x 1 (B+W)<br /> 425 lbs. x 1 (B+W)<br /> 440 lbs. x 1 (B+W) - misloaded here, should have done 450x1... but the way things were going 440 was enough<br /> 400 lbs. x 5<br /> 410 lbs. x 4<br /> 420 lbs. x 2<br /> 430 lbs. x 1<br /> <br /> Paused squats 315 lbs. x 3, 325 lbs. x 1, 335 lbs. x 1<br /> <br /> Leg press: 4 plates x 8, 5 plates x 8, 6 plates x 8<br /> <br /> Leg extensions x 1 set A.M.A.P.<br /> <br /> Abductor machine 1 set x 20<br /> <br /> Adductor machine 1 set x 20<br /> <br /> Still can't get rid of the pain in the left inner thigh.<br /> <br /> Leg curl x 1 set A.M.A.P.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3775547849492453021-2542398597692130005?l=heavyasareallyheavything.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/6O_fRmpnC2Jc3sID2_Uap0jKEpw/0/da"><img src="http://feedads.g.doubleclick.net/~a/6O_fRmpnC2Jc3sID2_Uap0jKEpw/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/6O_fRmpnC2Jc3sID2_Uap0jKEpw/1/da"><img src="http://feedads.g.doubleclick.net/~a/6O_fRmpnC2Jc3sID2_Uap0jKEpw/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/HeavyAsAReallyHeavyThing/~4/L3UDnrT_Y44" height="1" width="1"/>Fatmanhttp://www.blogger.com/profile/18077817670776459628noreply@blogger.com0http://heavyasareallyheavything.blogspot.com/2012/02/squats-first-week-of-4-week-cycle.htmltag:blogger.com,1999:blog-3775547849492453021.post-38101980749781925342012-02-26T09:31:00.000-08:002012-02-26T09:31:41.094-08:002012-02-26T09:31:41.094-08:0026 February 2012<br /> <br /> <br /> Today I did about 45 minutes of assistance work to cover some areas I missed yesterday.<br /> <br /> Seated low cable rows 4 sets x 8-10 reps (light, medium, then two heavy-ish sets)<br /> <br /> Two-DB seated shrugs: 80 lbs. x 12, 100 lbs. x 8-10 x 2 sets<br /> <br /> EZ bar preacher curl: 4 sets 6-10 reps plus some "burn" reps at the end of last 2 sets<br /> <br /> Tricep pushdowns: 3 heavy sets x 8-10, then one light set x A.M.A.P (these were supersetted with the curls)<br /> <br /> Incline ab board twisting situps x 3 sets<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3775547849492453021-3810198074978192534?l=heavyasareallyheavything.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/TZmqKrjlp_50TdGRBmjG6tCGH3k/0/da"><img src="http://feedads.g.doubleclick.net/~a/TZmqKrjlp_50TdGRBmjG6tCGH3k/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/TZmqKrjlp_50TdGRBmjG6tCGH3k/1/da"><img src="http://feedads.g.doubleclick.net/~a/TZmqKrjlp_50TdGRBmjG6tCGH3k/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/HeavyAsAReallyHeavyThing/~4/60btwgI-gPM" height="1" width="1"/>Fatmanhttp://www.blogger.com/profile/18077817670776459628noreply@blogger.com0http://heavyasareallyheavything.blogspot.com/2012/02/extra-workout-back-and-arms.htmltag:blogger.com,1999:blog-3775547849492453021.post-88354757833273283362012-02-26T09:26:00.000-08:002012-02-26T09:26:31.281-08:002012-02-26T09:26:31.281-08:0025 February 2012<br /> <br /> <br /> Another strong session, although I couldn't finish the 5x3 with 290 lbs. as prescribed. Still did better than I expected.<br /> <br /> Bench press:<br /> <br /> Warmup x a few sets<br /> 295 lbs. x 1<br /> 320 lbs. x 1 (again, fast and explosive like it should be)<br /> 290 lbs. x 3 x 1 set, x 2 x 3 sets<br /> 275 lbs. x 3 x 1 set (lowered the weight on the last triple)<br /> <br /> Triceps were pretty fried at this point, so I didn't do any close-grip pressing.<br /> <br /> Pullups 5x5 (I still have that weird pain in my left lat)<br /> <br /> Smith machine bent-over rows x 4 sets x 8-10 reps<br /> <br /> DB flyes 40 lbs. x A.M.A.P<br /> <br /> Tricep pushdowns, medium, 2 sets x 10+ reps<br /> <br /> Cut the workout short due to time constraints but returned the next day to finish it off.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3775547849492453021-8835475783327328336?l=heavyasareallyheavything.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/qilv8m66V4yFhS8z66FStE1Vz1w/0/da"><img src="http://feedads.g.doubleclick.net/~a/qilv8m66V4yFhS8z66FStE1Vz1w/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/qilv8m66V4yFhS8z66FStE1Vz1w/1/da"><img src="http://feedads.g.doubleclick.net/~a/qilv8m66V4yFhS8z66FStE1Vz1w/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/HeavyAsAReallyHeavyThing/~4/H0kG-mNa7fs" height="1" width="1"/>Fatmanhttp://www.blogger.com/profile/18077817670776459628noreply@blogger.com0http://heavyasareallyheavything.blogspot.com/2012/02/bench-press-day.htmltag:blogger.com,1999:blog-3775547849492453021.post-81902094781422181482012-02-23T16:44:00.000-08:002012-02-23T16:44:23.193-08:002012-02-23T16:44:23.193-08:0023 February 2012<br /> <br /> <br /> Lousy day today, the lower body hasn't recovered from the squatting on Monday yet. Fortunately this is the last week of high-rep squats (multiple sets of five after working up to a max for the week). It's been an excruciating experience - first the two weeks of sets of 8, then the five weeks of sets of five - but this phase is supposed to build the body up for the heavier triples, doubles and singles to come in the next 7 weeks. Seems to have worked well; my bodyweight is sitting at around 205 lbs. now with no noticeable gains in fat.<br /> <br /> Once the deadlifts start getting heavy I'll have to rethink the whole squat-twice-a-week strategy. Or at least do one heavy day and some light squats on deadlift day, maybe with a safety bar.<br /> <br /> Deadlift:<br /> <br /> 135 lbs. x 10, 225 lbs. x 5<br /> 300 lbs. x 1 (double OH)<br /> 345 lbs. x 1 (had to use mixed grip - too many shrugs on Tuesday!)<br /> 370 lbs. x 1 (mixed grip)<br /> <br /> Sumo deadlift 275 lbs. x 5<br /> <br /> Deficit deadlift 275 lbs. x 5<br /> <br /> Squat: a few reps to warm up, then:<br /> <br /> 370 lbs. x 1 (B+W)<br /> 415 lbs. x 1 (B+W)<br /> 440 lbs. x 1 (B+W)<br /> <br /> Paused squat 320 lbs. x 3 (even this felt more like 420)<br /> <br /> Tried some leg presses, but legs were too sore and cramped at this point. Hit one 20-rep set each&nbsp;on the adductor and the abductor machine and left.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3775547849492453021-8190209478142218148?l=heavyasareallyheavything.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/8dRzPXnIamn4Eey1lS__e8sEjl8/0/da"><img src="http://feedads.g.doubleclick.net/~a/8dRzPXnIamn4Eey1lS__e8sEjl8/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/8dRzPXnIamn4Eey1lS__e8sEjl8/1/da"><img src="http://feedads.g.doubleclick.net/~a/8dRzPXnIamn4Eey1lS__e8sEjl8/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/HeavyAsAReallyHeavyThing/~4/jM_XIafxBDw" height="1" width="1"/>Fatmanhttp://www.blogger.com/profile/18077817670776459628noreply@blogger.com0http://heavyasareallyheavything.blogspot.com/2012/02/deadlifts-and-day-2-of-squats.htmltag:blogger.com,1999:blog-3775547849492453021.post-46782781786620289632012-02-23T16:38:00.000-08:002012-02-23T16:38:42.519-08:002012-02-23T16:38:42.519-08:00<div class="yiv1461122440MsoNormal">21 February 2012</div><div class="yiv1461122440MsoNormal"> </div><div class="yiv1461122440MsoNormal"> </div><div class="yiv1461122440MsoNormal">Seated behind-the-neck press:</div><div class="yiv1461122440MsoNormal"> </div><div class="yiv1461122440MsoNormal">140 lbs. x 5</div><div class="yiv1461122440MsoNormal">160 lbs. x 4</div><div class="yiv1461122440MsoNormal">170 lbs. x 3</div><div class="yiv1461122440MsoNormal">180 lbs. x 2</div><div class="yiv1461122440MsoNormal">195 lbs. x 1 x 5 sets</div><div class="yiv1461122440MsoNormal"> </div><div class="yiv1461122440MsoNormal">Seated front press: 185 lbs. x 1, 205 lbs. x 1, 185 lbs. x 2</div><div class="yiv1461122440MsoNormal"> </div><div class="yiv1461122440MsoNormal">Pullups 5x5</div><div class="yiv1461122440MsoNormal"> </div><div class="yiv1461122440MsoNormal">T-bar rows 4 sets x 8-10 reps</div><div class="yiv1461122440MsoNormal"> </div><div class="yiv1461122440MsoNormal">Seated chest-supported row 1 set x 10</div><div class="yiv1461122440MsoNormal"> </div><div class="yiv1461122440MsoNormal">Smith machine shrugs x 4 sets x 8-10 reps</div><div class="yiv1461122440MsoNormal"> </div><div class="yiv1461122440MsoNormal">Long-pause bench presses (5+-second pause on chest) – a few singles and doubles with 245 lbs., trying to find the optimal position for the bar on the chest.</div><div class="yiv1461122440MsoNormal"> </div><div class="yiv1461122440MsoNormal" id="yui_3_2_0_1_1330043818785112">Biceps supersets:</div><div class="yiv1461122440MsoNormal"> </div><div class="yiv1461122440MsoNormal">DB preacher curl 1 set + burn reps</div><div class="yiv1461122440MsoNormal">EZ bar preacher curl 2 sets x burn reps</div><div class="yiv1461122440MsoNormal">Barbell curl 1 set A.M.A.P.</div><div class="yiv1461122440MsoNormal"> </div><div class="yiv1461122440MsoNormal">Tricep pushdowns 2 sets x 10+ reps</div><div class="yiv1461122440MsoNormal"><br /> </div><div class="yiv1461122440MsoNormal">Pressing is going well, despite being beat to death by yesterday's squatting.</div><div class="yiv1461122440MsoNormal"> </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3775547849492453021-4678278178662028963?l=heavyasareallyheavything.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/5evJd_4nO7EH4IhKlfrW4eBBiHQ/0/da"><img src="http://feedads.g.doubleclick.net/~a/5evJd_4nO7EH4IhKlfrW4eBBiHQ/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/5evJd_4nO7EH4IhKlfrW4eBBiHQ/1/da"><img src="http://feedads.g.doubleclick.net/~a/5evJd_4nO7EH4IhKlfrW4eBBiHQ/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/HeavyAsAReallyHeavyThing/~4/wzIYJuX_H7E" height="1" width="1"/>Fatmanhttp://www.blogger.com/profile/18077817670776459628noreply@blogger.com0http://heavyasareallyheavything.blogspot.com/2012/02/press-training_23.htmltag:blogger.com,1999:blog-3775547849492453021.post-59629233032931823092012-02-20T17:35:00.000-08:002012-02-20T17:35:09.167-08:002012-02-20T17:35:09.167-08:0020 February 2012<br /> <br /> Back squat:<br /> <br /> Warmup x a bunch of sets<br /> 335 lbs. x 1<br /> 370 lbs. x 1 (belt + wraps)<br /> 415 lbs. x 1 (B+W)<br /> 440 lbs. x 1 (B+W)<br /> 360 lbs. x 5 x 4 sets (B+W)<br /> <br /> Paused squats - fail<br /> <br /> Glute-ham raise 2 sets x 5 reps<br /> <br /> Leg extension 1 x set as many as possible<br /> <br /> Leg curl 1 set x as many as possible<br /> <br /> Calf raise 1 set x A.M.A.P.<br /> <br /> Situps on ab board x 3 sets x A.M.A.P.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3775547849492453021-5962923303293182309?l=heavyasareallyheavything.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/kglF4AEcBomWeof5TswbR2AzLu8/0/da"><img src="http://feedads.g.doubleclick.net/~a/kglF4AEcBomWeof5TswbR2AzLu8/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/kglF4AEcBomWeof5TswbR2AzLu8/1/da"><img src="http://feedads.g.doubleclick.net/~a/kglF4AEcBomWeof5TswbR2AzLu8/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/HeavyAsAReallyHeavyThing/~4/J-X6piwD4ww" height="1" width="1"/>Fatmanhttp://www.blogger.com/profile/18077817670776459628noreply@blogger.com0http://heavyasareallyheavything.blogspot.com/2012/02/squat-training-last-week-of-5-week.htmltag:blogger.com,1999:blog-3775547849492453021.post-13322519745267226282012-02-20T17:32:00.001-08:002012-02-23T16:45:25.476-08:002012-02-23T16:45:25.476-08:0018 February 2012<br /> <br /> Great session today, total opposite of the debacle last Saturday.<br /> <br /> Bench press:<br /> <br /> Warmup x a few sets<br /> 285 lbs. x 1<br /> 310 lbs. x 1 (smoked it)<br /> 280 lbs. x 5 sets x 3 (got all of them)<br /> <br /> Close-grip bench press 225 lbs. + big chains x 2 sets x 3<br /> <br /> Pullups 5x5<br /> <br /> T-bar rows x 3 sets 8-10 reps<br /> Dips 2 x 10<br /> <br /> Biceps medley:<br /> <br /> DB preacher curls x 6 reps + 5-6 "burns"<br /> EZ bar preacher curls x 6 reps + 5-6 "burns" x 2 sets<br /> Barbell curls x as many as possible w. 95 lbs.<br /> <br /> Tricep pushdowns 2 sets x 12-15 reps<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3775547849492453021-1332251974526722628?l=heavyasareallyheavything.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/ySdbJyuuheL8seWeXsTxeS9oio4/0/da"><img src="http://feedads.g.doubleclick.net/~a/ySdbJyuuheL8seWeXsTxeS9oio4/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/ySdbJyuuheL8seWeXsTxeS9oio4/1/da"><img src="http://feedads.g.doubleclick.net/~a/ySdbJyuuheL8seWeXsTxeS9oio4/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/HeavyAsAReallyHeavyThing/~4/SNFMV8aC1P4" height="1" width="1"/>Fatmanhttp://www.blogger.com/profile/18077817670776459628noreply@blogger.com0http://heavyasareallyheavything.blogspot.com/2012/02/bench-press-training_20.htmltag:blogger.com,1999:blog-3775547849492453021.post-39873134793629781172012-02-16T17:50:00.000-08:002012-02-16T17:50:47.822-08:002012-02-16T17:50:47.822-08:0016 February 2012<br /> <br /> I'm taking it easy this week so today I did light safety bar squats to box instead of the usual heavy single sets.<br /> <br /> Safety bar box squat - worked up to 225 lbs. x 5, then 245 lbs. x 4. Forgot how awkward the safety bar feels, especially when squatting to a box.<br /> <br /> Deadlift: 135x10, 225x5, 245x1, 290x1, 335x1, 360 lbs. x 1 - all double overhand. For DOH the 360 might just be close to a PR.<br /> <br /> Sumo deadlift 260 lbs. x 5<br /> <br /> Deficit deadlift 260 lbs. x 5<br /> <br /> A lot of ab work on incline board. Lately I've just been doing sets of twisting and regular situps without weight.<br /> <br /> Hit a set of 8 reps on the glute-ham raise and left.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3775547849492453021-3987313479362978117?l=heavyasareallyheavything.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/Ie3pZsQ7icMnFvRZPMD9WDxawrA/0/da"><img src="http://feedads.g.doubleclick.net/~a/Ie3pZsQ7icMnFvRZPMD9WDxawrA/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/Ie3pZsQ7icMnFvRZPMD9WDxawrA/1/da"><img src="http://feedads.g.doubleclick.net/~a/Ie3pZsQ7icMnFvRZPMD9WDxawrA/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/HeavyAsAReallyHeavyThing/~4/1djHOtCse8I" height="1" width="1"/>Fatmanhttp://www.blogger.com/profile/18077817670776459628noreply@blogger.com0http://heavyasareallyheavything.blogspot.com/2012/02/deadlift-training-plus-light-squats.htmltag:blogger.com,1999:blog-3775547849492453021.post-63819597083395314792012-02-14T20:14:00.000-08:002012-02-14T20:14:10.399-08:002012-02-14T20:14:10.399-08:0014 February 2012<br /> <br /> <br /> Much better pressing session than the one on Saturday.<br /> <br /> Behind-the-neck press:<br /> <br /> 135 lbs. x 5, 155 lbs. x 4, 170 lbs. x 3, 180 lbs. x 2, 190 lbs. x 5 singles<br /> <br /> Seated military press 135x3, 155x2, 175x1, 185x1, 195x1, 205x1, 215xfail<br /> <br /> Pretty stoked about the front pressing, especially with the shoulders and arms very tired from the BTN press. Will definitely try doing more of this in the future.<br /> <br /> Pullups 6 sets x 5<br /> <br /> Seated chest-suported rows 3 x 10<br /> <br /> Smith machine shrugs 3 sets x 10+ reps - much better stimulation of the traps compared to regular barbell shrugs and the shrug machine.<br /> <br /> Dips (bodyweight) 3 x 10<br /> <br /> One-arm machine preacher curls x 3 sets<br /> <br /> Tricep pushdowns x 2 sets<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3775547849492453021-6381959708339531479?l=heavyasareallyheavything.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/SplPz5d_hmCcMhdWqTqv4XcEADI/0/da"><img src="http://feedads.g.doubleclick.net/~a/SplPz5d_hmCcMhdWqTqv4XcEADI/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/SplPz5d_hmCcMhdWqTqv4XcEADI/1/da"><img src="http://feedads.g.doubleclick.net/~a/SplPz5d_hmCcMhdWqTqv4XcEADI/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/HeavyAsAReallyHeavyThing/~4/6R0D6XKmMr4" height="1" width="1"/>Fatmanhttp://www.blogger.com/profile/18077817670776459628noreply@blogger.com0http://heavyasareallyheavything.blogspot.com/2012/02/press-training.htmltag:blogger.com,1999:blog-3775547849492453021.post-8043761297928331062012-02-13T19:10:00.000-08:002012-02-13T19:10:12.987-08:002012-02-13T19:10:12.987-08:0013 February 2012<br /> <br /> Back squat:<br /> <br /> Warmup x several sets<br /> 315 lbs. x 1<br /> 360 lbs. x 1 (belt + wraps)<br /> 405 lbs. x 1 (b+w)<br /> 430 lbs. x 1 (bw)<br /> 350 lbs. x 5 x 4 sets (some with belt and wraps, some without)<br /> <br /> Paused squat 330 lbs. x 2 (forget about five reps today)<br /> <br /> Then one high-rep set of each:<br /> <br /> Leg extensions<br /> Leg curls<br /> Adductor machine<br /> Abductor machine<br /> Glute-ham raise (only 8 reps)<br /> <br /> Various ab work x 4 sets<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3775547849492453021-804376129792833106?l=heavyasareallyheavything.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/rPAz7_tSj_jcYIHDz32DfoasA6o/0/da"><img src="http://feedads.g.doubleclick.net/~a/rPAz7_tSj_jcYIHDz32DfoasA6o/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/rPAz7_tSj_jcYIHDz32DfoasA6o/1/da"><img src="http://feedads.g.doubleclick.net/~a/rPAz7_tSj_jcYIHDz32DfoasA6o/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/HeavyAsAReallyHeavyThing/~4/IlCA00YmU-M" height="1" width="1"/>Fatmanhttp://www.blogger.com/profile/18077817670776459628noreply@blogger.com0http://heavyasareallyheavything.blogspot.com/2012/02/squat-training-wekk-4-of-5-week-cycle.htmltag:blogger.com,1999:blog-3775547849492453021.post-54809407853935297652012-02-11T11:24:00.000-08:002012-02-11T11:24:36.483-08:002012-02-11T11:24:36.483-08:0011 February 2012<br /> <br /> <br /> Shitty session today, felt weak and unstable while pressing. Perhaps at 75% of normal strength level. <br /> <br /> Bench Press:<br /> <br /> Warmup x a bunch of sets<br /> 245 lbs. x 1<br /> 285 lbs. x 1 (should have stopped here, this felt like 315 at least)<br /> 305 lbs. x 1 (this felt like a max)<br /> 270 lbs. x 3 x 3 sets, x 2 x 2 sets (couldn't even finish the 5x3... pathetic)<br /> <br /> Pullups 5x5 (definitely have a strain in the left lat, in addition to the inflamed tricep tendon)<br /> <br /> Smith machine bent-over rows 3 sets<br /> <br /> One-arm machine preacher curls x 2 sets<br /> <br /> I didn't feel like doing more so I called it a day. I'll need to back off a bit next week, my entire left side is riddled with nagging little sprains (adductor - lat - elbow). Keep it down to 3 heavy sessions at most. Also ditch the rack lockouts for the next three weeks, then work them back in.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3775547849492453021-5480940785393529765?l=heavyasareallyheavything.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/ZVqbi1wwkJA90QmdG_LtFRh2ID8/0/da"><img src="http://feedads.g.doubleclick.net/~a/ZVqbi1wwkJA90QmdG_LtFRh2ID8/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/ZVqbi1wwkJA90QmdG_LtFRh2ID8/1/da"><img src="http://feedads.g.doubleclick.net/~a/ZVqbi1wwkJA90QmdG_LtFRh2ID8/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/HeavyAsAReallyHeavyThing/~4/_My1hgeGsBk" height="1" width="1"/>Fatmanhttp://www.blogger.com/profile/18077817670776459628noreply@blogger.com0http://heavyasareallyheavything.blogspot.com/2012/02/bench-press-training.htmltag:blogger.com,1999:blog-3775547849492453021.post-69999739889815572352012-02-09T17:41:00.000-08:002012-02-09T17:45:50.235-08:002012-02-09T17:45:50.235-08:009 February 2012<br /> <br /> Deadlift:<br /> <br /> 145 lbs. x 10<br /> 245 lbs. x 5<br /> 285 lbs. x 1<br /> 325 lbs. x 1<br /> 350 lbs. x 1 - all double OH<br /> <br /> Sumo deadlift 245 lbs. x 5<br /> <br /> Deficit deadlift 245 lbs. x 5<br /> <br /> HammerStrength machine shrugs 4 sets x high reps<br /> <br /> Various abdominal work<br /> <br /> Figured out the lat pain issue, turns out it's really a massively inflamed tricep tendon. Will be rehabbing until Saturday.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3775547849492453021-6999973988981557235?l=heavyasareallyheavything.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/ODFnJwYfo4GqM66Jv88X29q3KR0/0/da"><img src="http://feedads.g.doubleclick.net/~a/ODFnJwYfo4GqM66Jv88X29q3KR0/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/ODFnJwYfo4GqM66Jv88X29q3KR0/1/da"><img src="http://feedads.g.doubleclick.net/~a/ODFnJwYfo4GqM66Jv88X29q3KR0/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/HeavyAsAReallyHeavyThing/~4/ruDAP-NDjSY" height="1" width="1"/>Fatmanhttp://www.blogger.com/profile/18077817670776459628noreply@blogger.com0http://heavyasareallyheavything.blogspot.com/2012/02/pulls-and-shrugs.htmltag:blogger.com,1999:blog-3775547849492453021.post-45316628222669668882012-02-09T17:40:00.000-08:002012-02-09T17:40:09.826-08:002012-02-09T17:40:09.826-08:00<div class="yiv1722754822MsoNormal">9 February 2012</div><div class="yiv1722754822MsoNormal"> </div><div class="yiv1722754822MsoNormal"> </div><div class="yiv1722754822MsoNormal">Back squat:</div><div class="yiv1722754822MsoNormal"> </div><div class="yiv1722754822MsoNormal">Warmup x a bunch of sets</div><div class="yiv1722754822MsoNormal">315 lbs. x 1</div><div class="yiv1722754822MsoNormal">350 lbs. x 1 (belt + wraps)</div><div class="yiv1722754822MsoNormal">395 lbs. x 1 (B+W)</div><div class="yiv1722754822MsoNormal">420 lbs. x 1 (B+W)</div><div class="yiv1722754822MsoNormal">340 lbs. x 5 x 4 sets</div><div class="yiv1722754822MsoNormal"> </div><div class="yiv1722754822MsoNormal">Paused squat 320 lbs. x 3</div><div class="yiv1722754822MsoNormal"> </div><div class="yiv1722754822MsoNormal">Got a weird pain in my left adductor (or abductor? inside left thigh). Combined with the painful lat it definitely seems like I'm falling apart right now.</div><div class="yiv1722754822MsoNormal"> </div><div class="yiv1722754822MsoNormal">Ab work x a shit-ton of sets and reps</div><div class="yiv1722754822MsoNormal"> </div><div class="yiv1722754822MsoNormal">Glute-ham raise x 1 set</div><div class="yiv1722754822MsoNormal"><br /> </div><div class="yiv1722754822MsoNormal">Abductor/adductor machines x 3 sets</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3775547849492453021-4531662822266966888?l=heavyasareallyheavything.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/wyECTdsHh_uFB62Yx1FG5Wo0qQ8/0/da"><img src="http://feedads.g.doubleclick.net/~a/wyECTdsHh_uFB62Yx1FG5Wo0qQ8/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/wyECTdsHh_uFB62Yx1FG5Wo0qQ8/1/da"><img src="http://feedads.g.doubleclick.net/~a/wyECTdsHh_uFB62Yx1FG5Wo0qQ8/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/HeavyAsAReallyHeavyThing/~4/PgGxLuzn9Pw" height="1" width="1"/>Fatmanhttp://www.blogger.com/profile/18077817670776459628noreply@blogger.com0http://heavyasareallyheavything.blogspot.com/2012/02/second-squat-day-and-some-assistance.htmltag:blogger.com,1999:blog-3775547849492453021.post-54148294749029589912012-02-09T17:38:00.000-08:002012-02-09T17:38:38.775-08:002012-02-09T17:38:38.775-08:00<div class="yiv82714695MsoNormal">7 February 2012</div><div class="yiv82714695MsoNormal"> </div><div class="yiv82714695MsoNormal"> </div><div class="yiv82714695MsoNormal">Seated BTN press:</div><div class="yiv82714695MsoNormal"> </div><div class="yiv82714695MsoNormal">135 lbs. x 5</div><div class="yiv82714695MsoNormal">155 lbs. x 4</div><div class="yiv82714695MsoNormal">165 lbs. x 3</div><div class="yiv82714695MsoNormal">175 lbs. x 2</div><div class="yiv82714695MsoNormal">185 lbs. x 1 x 5 sets</div><div class="yiv82714695MsoNormal"> </div><div class="yiv82714695MsoNormal">Standing press: 185 lbs. x 1, 205 lbs. x 1, 215 lbs. x 1, 225 lbs. x 1</div><div class="yiv82714695MsoNormal"> </div><div class="yiv82714695MsoNormal">Pullups/chin-ups 5x5</div><div class="yiv82714695MsoNormal"> </div><div class="yiv82714695MsoNormal">Seated HammerStrength rows 3 sets x 10, last set 3 plates per side</div><div class="yiv82714695MsoNormal"> </div><div class="yiv82714695MsoNormal">Bench press lockouts – worked up to 345 lbs. x 3, 365 lbs. x 1, alternating close and regular grip</div><div class="yiv82714695MsoNormal"> </div><div class="yiv82714695MsoNormal" id="yui_3_2_0_1_1328837735855133">Machine preacher curls 2 sets x fairly high reps</div><div class="yiv82714695MsoNormal"><br /> </div><div class="yiv82714695MsoNormal">I have some pain in my left lat when doing pullups, got to try to work that trigger point out. Feels pretty bad.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3775547849492453021-5414829474902958991?l=heavyasareallyheavything.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/i5IXEjP3WQ7v8BNN-ZITT4betDw/0/da"><img src="http://feedads.g.doubleclick.net/~a/i5IXEjP3WQ7v8BNN-ZITT4betDw/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/i5IXEjP3WQ7v8BNN-ZITT4betDw/1/da"><img src="http://feedads.g.doubleclick.net/~a/i5IXEjP3WQ7v8BNN-ZITT4betDw/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/HeavyAsAReallyHeavyThing/~4/oiriPNI3oOw" height="1" width="1"/>Fatmanhttp://www.blogger.com/profile/18077817670776459628noreply@blogger.com0http://heavyasareallyheavything.blogspot.com/2012/02/overhead-press-and-lockouts-again.htmltag:blogger.com,1999:blog-3775547849492453021.post-34762159632493058272012-02-06T05:33:00.000-08:002012-02-06T05:33:19.932-08:002012-02-06T05:33:19.932-08:005 February 2012<br /> <br /> Back squat:<br /> <br /> Warmup x a few sets<br /> 315 lbs. x 1<br /> 350 lbs. x 1<br /> 395 lbs. x 1<br /> 420 lbs. x 1 (bit of a grind as I came up)<br /> 340 lbs. x 5 x 4 sets<br /> <br /> Paused squat 320 lbs. x 5 (each rep paused on pins)<br /> <br /> Glute-ham raise x 2 sets<br /> <br /> Light hack squats x 2 sets<br /> <br /> Calf raise, standing, 1 set<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3775547849492453021-3476215963249305827?l=heavyasareallyheavything.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/ZEk6rz0E-TMvzU--j_8aVv4Z2gc/0/da"><img src="http://feedads.g.doubleclick.net/~a/ZEk6rz0E-TMvzU--j_8aVv4Z2gc/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/ZEk6rz0E-TMvzU--j_8aVv4Z2gc/1/da"><img src="http://feedads.g.doubleclick.net/~a/ZEk6rz0E-TMvzU--j_8aVv4Z2gc/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/HeavyAsAReallyHeavyThing/~4/Y4_2rkx2Utg" height="1" width="1"/>Fatmanhttp://www.blogger.com/profile/18077817670776459628noreply@blogger.com0http://heavyasareallyheavything.blogspot.com/2012/02/more-squats.htmltag:blogger.com,1999:blog-3775547849492453021.post-41621254895320589922012-02-04T11:19:00.000-08:002012-02-04T11:19:00.630-08:002012-02-04T11:19:00.630-08:004 February 2012<br /> <br /> Bench press:<br /> <br /> Warmup x a bunch of sets, 275 lbs. x 1<br /> 295 lbs. x 1 (came up very fast, very explosive)<br /> 265 lbs. x 5 sets x 3 - all paused<br /> <br /> Pullups 5x5<br /> <br /> Incline bench press 135x8, 185x3, 225x3<br /> <br /> Seated chest-supported row 3 sets x 10, progressively heavier<br /> <br /> Barbell curl 3 sets x 10<br /> <br /> Tricep pushdown 3 sets x 10<br /> <br /> Seated two-DB incline curl 1 set<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3775547849492453021-4162125489532058992?l=heavyasareallyheavything.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/VQkgMbXOk74vUkfNzNuKo33koDk/0/da"><img src="http://feedads.g.doubleclick.net/~a/VQkgMbXOk74vUkfNzNuKo33koDk/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/VQkgMbXOk74vUkfNzNuKo33koDk/1/da"><img src="http://feedads.g.doubleclick.net/~a/VQkgMbXOk74vUkfNzNuKo33koDk/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/HeavyAsAReallyHeavyThing/~4/DqJ3Ib8uoIA" height="1" width="1"/>Fatmanhttp://www.blogger.com/profile/18077817670776459628noreply@blogger.com0http://heavyasareallyheavything.blogspot.com/2012/02/training-bench-press.htmltag:blogger.com,1999:blog-3775547849492453021.post-11809851734244322822012-02-04T06:24:00.000-08:002012-02-04T06:24:57.500-08:002012-02-04T06:24:57.500-08:002 February 2012<br /> <br /> <br /> Back squat:<br /> <br /> Warmup x a few sets<br /> 340 lbs. x 1<br /> 385 lbs. x 1<br /> 410 lbs. x 1<br /> <br /> Paused squats 310 lbs. x 5 (good pause on pins for each rep)<br /> <br /> Deadlift (all reps done double OH):<br /> <br /> 135x10, 225x5<br /> 275 lbs. x 1<br /> 315 lbs. x 1<br /> 340 lbs. x 1<br /> <br /> Sumo squat 240 lbs. x 5<br /> <br /> Deficit deadlift 240 lbs. x 5<br /> <br /> Rack shrugs 135x10, 225x10, 315x10, 405x10 reps<br /> <br /> Glute-ham raise 2 sets<br /> <br /> Calf raise x 1 set<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3775547849492453021-1180985173424432282?l=heavyasareallyheavything.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/U5TkxBNlOzFBupGsiUAtO-vsnes/0/da"><img src="http://feedads.g.doubleclick.net/~a/U5TkxBNlOzFBupGsiUAtO-vsnes/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/U5TkxBNlOzFBupGsiUAtO-vsnes/1/da"><img src="http://feedads.g.doubleclick.net/~a/U5TkxBNlOzFBupGsiUAtO-vsnes/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/HeavyAsAReallyHeavyThing/~4/oWasD4W3xyI" height="1" width="1"/>Fatmanhttp://www.blogger.com/profile/18077817670776459628noreply@blogger.com0http://heavyasareallyheavything.blogspot.com/2012/02/training-squats-and-deadlifts.htmltag:blogger.com,1999:blog-3775547849492453021.post-61509908499377262132012-01-31T19:43:00.000-08:002012-01-31T19:43:33.374-08:002012-01-31T19:43:33.374-08:0031 January 2012<br /> <br /> Seated BTN pressing sucked, did okay on standing overheads and managed some heavy bench press lockouts.<br /> <br /> Seated BTN press 135 lbs. x 5, 155 lbs. x 3, 175 lbs. x 3, 185 lbs. x 2, 195 lbs. x fail (WTF)<br /> <br /> Standing press 185 lbs. x 1, 205 lbs. x 1, 215 lbs. x 1, 225 lbs. x 1 - all flew up explosively, even the 225.<br /> <br /> Pullups 5x5<br /> <br /> Bench press lockouts - did these with different grips, managed 365x2 and 385x1 using a normal grip and something like 335 with a narrow grip.<br /> <br /> Machine preacher curls 4 sets<br /> <br /> Tricep pushdowns 2 sets<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3775547849492453021-6150990849937726213?l=heavyasareallyheavything.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/Xwinl2c4zuMAzurRVek8Z5_8Qko/0/da"><img src="http://feedads.g.doubleclick.net/~a/Xwinl2c4zuMAzurRVek8Z5_8Qko/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/Xwinl2c4zuMAzurRVek8Z5_8Qko/1/da"><img src="http://feedads.g.doubleclick.net/~a/Xwinl2c4zuMAzurRVek8Z5_8Qko/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/HeavyAsAReallyHeavyThing/~4/1cNVPGTERjo" height="1" width="1"/>Fatmanhttp://www.blogger.com/profile/18077817670776459628noreply@blogger.com0http://heavyasareallyheavything.blogspot.com/2012/01/overhead-pressing-and-bench-lockouts.html