An Update!

Monday AM

ran a mile or something

Monday PM

military press: 115×10

conventional deadlift: 465×5,

speed safety bar box squat to above parallel: one plate per side against heavy bands 15×2 and real fast

conventional deadlift: 225x3x15

pullup: bw + 35 x 5,5,8.5

some random arm work including a pointless dropset

My back and abs were both fried from all those pathetically light reps.

Tuesday AM

ran two miles or something

Tuesday PM

military press: worked up to 175×5, 4

barbell curl: 95 x 5,5,10 I’ve decided I’m going to start doing these 5/3/1 style

close grip tricep pushup things to a box with feet suspended: 3 sets of 20

some other random arm work including a pointless drop set I don’t remember what exactly I did but it totalled about 100 reps

Wednesday AM

Did nothing because I’m a lazy POS

Wednesday PM

military press: 115 x 10

safety squat bar squat to parallelish box: worked up to 350×5, 310×5,8 That first set was real hard and a misload

safety squat bar squat to parallelish box, reverse heavy bands: 350×12?, added thin bumper and banged out a few more reps. I like the term “mechanical dropset” for these.

stiff leg to blocks: 115 x 3 x 15

neutral grip chins: bw + 25 x 10,10,9
random arm work including a drop set

Thursday AM

ran a couple miles

Thursday PM ( trained especially late)

bench press: worked up to 315×4

conor press (leg press chest press): two plates per side x 5 x 15 superset with

machine row: 100 x 5 x 10

california press on leg press: worked up to 35 per side plus double mini bands x 2 x 12

scoops press on leg press: 35 per side x 10?, empty sled x 15,5,5 rest-pause

lean away single arm dumbbell curl: 30×10, 35x2x10, 35×10,30×10?25×6? (drop sets) I really like this movement…

trap III raises: 8 pounds x 10

horizontal scap shrug-row: 75 x 10

trap III raise: bw x 15

One of my priorities on this wave is getting arms that look like I actually lift weights so I’m trying to add a total of 200-300 reps of arm work per week.

An Update!

Bench PR

medium grip bench: 135×2, 185×1, 225×1, 275×1, 315×1, 330×1, 330x2x5

close grip 2 board: 295 x 8

wide grip bench: 235 x 3 x 10 superset with

machine face pull: 80 x 3 x 15

prestretcher crunch: 110# db x 10 reps I thought I got these done without an ab cramp, but it was a lie.

Did 20 minutes of cardio this morning on the bike. Feel real bad. Don’t want to move. Just want to eat.

Bench PR

Arms Dealing

barbell cheat curl: worked up to 155x3x6 superset with:

reverse grip reverse band two board, wrist wraps: 315×6, 365×6, 405×5.5

weighted dip: bw + 40 x 8, 10 triset with:

straight bar bodyweight extensions in mono: bw x 15, bw x 12 triset with:

light band kitty kats x 30-40 reps

hammer preacher curl: 40’s x 2 x 10 triset with:

oly bar arm wrestler’s curl: 105 x 8, 95 x 10 triset with:

incline db curl: 35 x 9, 30 x 10

reverse barbell curl: 55 x 40

random wrist extensions and hex head holds

stretched the shit out of my bi’s after this

Arms Dealing

Multiple Bench PR’s

bench press, ring finger on rings: 45×2, 95×2, 135×2, 185×1, 225×1, 275×1, 295×1, 315×1, 320×5 PR, 325 x 2 x 5 I was going for more reps on my second set with 325 but I started getting a back cramp and my arch loosened up quite a bit.

3 board in shirt: 405×5, 455×5

axle partial: 205 x 15 plus iso

pullup: bw x 2 x 12, straps

ssb shrugs: 2 plates x 15, 3 plates x 15

machine row face pull: 45 x 15

awesome pumpage 1!1!1!1!

Multiple Bench PR’s

Deloading Overhead and Deadlifts – NOT ARMS

Arms are too important to deload, ever.


military press: worked up to 185 for five easy singles

pullups: one set of bw x 5, but at least I pulled them real high.

deadlift: worked up to 455 for three singles and 405 for two singles – I’ve adjusted my form and am feeling much stronger. Kyle has me pulling more flat-footed and not so much on my heels. I was hunkering over the bar too much and not getting behind the bar. The solution was simple: don’t pull the bar as far into my shins before pulling.

GHR: big box flat + 2×6 for 3×5 – Kyle has adjusted my form on these too and they’re feeling much harder.


oly bar curl, wrist wraps: worked up to 165×5 and 165×6

2 board reverse band, reverse grip bench: 225×6, 315×6, 365×6, 385×6 – I had all the triceps on these and I think I may be stronger on these than I am on the regular bench.

arm wrestler curl: 95×10 or something

SSB BW extensions: bw x 15, 20 I dropped the height on the SSB as far as the rack will go. Superset with:

dips: bw+45 x 7?, bw  + 30 x 8

db hammer preacher: 35 x 10, 40x6ish triset with:

arm wrestler curl: 95 x 8-10 RP

incline db curl: 30 x 10, 30 x 12

random wrist extensions: 25 pound

random hex head holds, 35 and 25 for time

oly bar curl, loose form: 50 pound bar x 40 reps reverse and 20 reps regular

Deloading Overhead and Deadlifts – NOT ARMS

My Bench is Somewhat More Legit!

bench press, ring finger on ring: 45×5, 95×1, 135×1, 185×1, 225×1, 245×1, 275×1, 295×1, 315×1, 335×1

bench press, pinkie on ring: 355x2x1, 355×2 I’m pretty proud of that double.

bench shirt 3-board: worked up to 415×5

axle partials: 185×15 or so with a long iso

one set of ten pullups with pauses

YTWL, incline: 8’sx15

Oh, and apparently I learned that you have to mix and consume your protein shakes right away, otherwise they start to break down and degrade, Something to do with bacteria.

I guess I’ll start carrying around even more powders than I already carry around…

My Bench is Somewhat More Legit!

Bench – And Got My Conditioning In For Once

bench, ring finger on rings: 45×3, 95×3, 135×3, 185×1, 225×1, 245×1, 275×1, 295×1, 315×1

bench, pinkies just inside rings: 335×3, 335×3, 335×4 PR

flat axle partials: 185x15ish

4 board press: 335×9

db low incline: 100×9

pullup: bwx12 – no straps, bwx10 (straps), bwx12 (straps)

YTWL: 10’sx2x8

random pec deck bs

ps crunch: 100#x2x10

For conditioning I did 100 8-ct bodybuilders in 19 minutes.

Bench – And Got My Conditioning In For Once