The (Metal)Jerks Blog

3/21/11 Bench

2011-03-21T05:42:00.001-07:00

Bench: 135x8, 185x5, 225x5, 245x1, 275x1, 295x1, 315x1, 325x1
Floor press: 225x5, 245x4, 275x3
Bunch of pendlay rows with 135

Need to start hitting my floor press hard.

3/15/11 Squat

2011-03-15T08:18:00.000-07:00

Squat: 135x6, 225x5, 275x3, 315x3, 365x2, 385x4x2, 405x1
Some hip work and ab work.

Need to work on being more comfortable under heavy weights and work on keeping my knees out.

3/14/11 Bench

2011-03-14T08:07:00.001-07:00

Bench: 135x8, 185x5, 225x5, 245x2, 275x5x3
then some rear delt, tricep and bicep work.

Back off intensity today for a bit of volume.. I was touching a little high today for some reason, so it was harder than it should of been.

3/11/11 Deadlift

2011-03-11T06:51:00.000-08:00

Sumo deadlift: 135x8, 225x5, 275x3, 315x3, 365x1, 405x5(PR)
then a bunch of the good-girl machine

Didn't think I would get 5 on 405 after my first rep, it was kinda hard.. but I dug deep and finished the set. Next few weeks I will focus on full stop reps.

3/10/11 bench

2011-03-10T08:23:00.000-08:00

Bench: 135x5, 185x5, 225x5, 245x2, 275x1, 295x1, 315x3x1, 300x1, 225x11
then some shoulder pressing and bicep work after

315 is officially easy for me on bench

3/8/11 Squat

2011-03-08T07:50:00.001-08:00

Squat: 135x5, 225x5, 275x3, 315x2, 365x1, 425x1(20 pound PR)
Rack pulls(just below knee): 315x3, 365x3, 405x3
Hamstring curls: 120x3x8

fucking sank 425.

3/7/11 Bench

2011-03-07T07:51:00.001-08:00

Bench: 135x8, 185x5, 225x5, 245x1(paused), 275x1(paused),295x1(paused),305x1(paused, 5 lb pr), 315x1(paused, 10 pound pr)
Super set 1: Incline DB press + rows: 90sx3x8
Super set 2: Rope pushdowns + curls: 62.5x3x8

Awesome PR, was smooth and quick, only thing that bothered me was when i was db pressing my right shoulder kept wanting to pop out of socket.

3/4/11 Deadlift

2011-03-04T07:13:00.001-08:00

Sumo deadlift: 135x6, 225x5, 275x2, 315x2, 365x1, 405x3 (pr)
Hip adductor: a bunch

Ive never pulled 405x3 either before. yay.

3/13/11 Bench

2011-03-03T10:06:00.001-08:00

Bench: 135x6, 185x5, 225x5, 245x2, 295x6x1
Curls: a bunch
Dips: bwx3x20
Seated cable rows: 210x3x8

3/1/2011 Squats

2011-03-01T08:48:00.001-08:00

Squat: 135x6, 225x5, 315x2, 335x1, 365x3x2(set pr), 385x1 (easy)
3 inch deficit conv dl: 135x6, 225x6, 245x6

2/28/11 Bench

2011-02-28T20:07:00.001-08:00

Bench: 135x8 185x5, 225x5, 245x1, 275x1, 295x1, 315x1
CG Floor press: 225x4, 245x4, 255x4
Lat pulldown: 160x8, 180x2x8

315 was pretty fast, small stall before lockout.

2/25/11 Deadlift

2011-02-25T17:33:00.000-08:00

Sumo deadlifts: 135x8, 225x5, 315x2, 335x2, 365x8 (pr)

Pressed for time, can't belive I did 8 reps with 365.. Like.. Ive NEVER done even more than 1 rep of 365 even when I deadlifted 455.

2/24/11 Bench

2011-02-24T08:08:00.000-08:00

Bench: 135x8, 185x5, 225x2, 245x1, 275x8x1, 275x2
W-Bar pushdowns: 80x8, 95x2x8 (omg whole stack pr)
Bunch of preacher curls.

the 8 sets of 1 on 275 was actually really easy.. so my last set I did two.. lolz.

2/22/11 Squat

2011-02-22T08:13:00.000-08:00

Squat: 135x5, 225x5, 275x3, 315x2, 365x2x2 (second set second rep was a grinderrrrr)
Hamstring curls: 90x8, 100x8, 110x8

I attempted to do standing gms and it was so fail.

2/21/11 Bench

2011-02-21T06:44:00.001-08:00

Bench: 135x8, 185x5, 225x5, 245x5, 275x3
Superset 1: DB Bench + DB Rows
100sx3x8 for both
superset 2: W-Bar Pushdowns / curls
Pushdowns: 65x8, 72x8, 80x8
Curls: 65x8, 72x2x8

Just had no energy for 275 it seemed. Next bench day im going to do as many sets of 275 as I can, just doing a single each time. Also forgot to log last DL workout, got 335x5 belted.

2/17/11 Bench

2011-02-17T08:08:00.001-08:00

Bench: 135x10, 185x5, 225x2, 255x1, 275x1, 295x1
Paused Bench: 225x6
Dips: BWx2x20, 70x6
Cheat curls: 135x4
Strict curl: 135x1
Superset:
rope pushdowns/curls
65x3x10 for both

2/15/11 Squat

2011-02-15T08:01:00.000-08:00

Benched yesterday, was terrible, only got 275x3 and 285x1.. was just shitty.

Squats: 135x6, 225x5, 275x3, 325x1, 375x1(with a slight pause), 405x1, 315x1

Felt shitty going into the gym but hit a very solid 405.

2/11/11 Deadlift

2011-02-11T11:11:00.000-08:00

Deadlift: 135x8, 225x5, 285x3, 325x2, 365x1
BB Rows: 135x8, 185x3x8

in and out

2/10/11 Bench

2011-02-10T09:19:00.000-08:00

Bench: 135x8, 185x5, 225x5, 245x1, 265x1, 275x1, 295x1 (very easy)
CG Floor press: 235x3x5
Dips: BWx3x20
Superset:
Rope pushdowns: 50x3x10
W-Bar curls: 50x3x10
pretty much just one long set.. almost no rest between sets.

2/8/11 Squat

2011-02-08T08:11:00.001-08:00

Squat: 135x5, 225x5,(add belt) 275x5, 315x5, 345x4, 365x1 (ez)
Pause Squat: 135x3
Hack Squat machine: 2 platesx3x10
Abs: 3x10

2/7/11 Bench

2011-02-07T08:21:00.000-08:00

Bench: 135x8, 185x6, 225x5, 245x5, 265x5
Superset 1: DB Bench + DB Rows
100sx3x7
Superset 2: W-Bar Pushdowns + Rope Hammer Curls
Pushdowns: 65x3x10
Hammer curls: 50x3x10

2/4/11 Deadlift

2011-02-04T08:56:00.000-08:00

Deadlift: 135x6, 225x5, 275x3, 315x3, 350x3 all beltless
Pullups: Bwx3x6
Abs: 3x10 weighted

Pretty solid dls. on my 3rd rep of 350 my upper back rounded bad, but the other two were solid.

Bench 2/3/11

2011-02-03T09:31:00.000-08:00

Bench: 135x8, 185x5, 225x2, 245x1, 265x1, 275x1, 295x1, 305x1
CGBP: 225x2x5, 245x3
Dips: Bwx3x15
Superset:
W-Bar Extensions: 50x3x10
W-Bar Curls: 50x3x10

Bench 1/31/11

2011-01-31T08:09:00.000-08:00

Bench: 135x8, 185x6, 225x5, 245x5, 260x5, 300x1
Superset 1: DB Bench + Rows
100sx3x8 for both movements
Superset 2: W-Bar Pressdowns and rope hammer curls
Pressdowns: 65x3x10
Hammercurls: 50x3x10

First day of diet, everything is good so far.

1/25/11 Squat

2011-01-25T10:34:00.000-08:00

Squat: 135x10, 185x6, 225x5, 275x5, (add belt) 315x5, 335x5
Full clean: 95x5, 135x5
Clean and jerk: 185x1
Hamstring Curls: 35x8, 45x2x8
Barbell swings: 95x3x8

Did the cleans because the hack squat machine at this gym is gay.