1 set of 3, then 7 sets of 2, all with 405 (belt)
6,5,4,1 with 225 (no belt)
^ Racked it after the 1st rep of the 4th set. Legs were shot.
2 sets of 10 with 230 (no belt)
Calf Raise, Horizontal Machine:
1 set of 15 with 275
Ab Crunch, Machine:
1 set of 12 with 210
- This was the start of the program from Hepburn's Law
, a book by John Myles and Doug Hepburn. I'm doing something very similar to the protocol in that publication.
Bench Press, Flat, Paused:
1 set of 3, then 7 sets of 2, all with 250 (belt)
Bench Press, Incline, Touch & Go:
6,5,3 with 185 (no belt)
^ Failed the 4th rep of the 3rd set.
Pullup, Neutral Grip:
2 sets of 10 with BW+45
Pushdown w/ V-Bar and Fat Gripz:
3 sets of 5 with 200
3,2,2,2,1,0 with 505 (no straps, belt)
^ Quads were still sore due to the sickeningly brutal squat session from four days prior, which resulted in less pop from the floor. I'm also pulling with a Texas Power Bar, not a deadlift bar, so that could've made it more difficult too.
- I gotta start using my singlet and baby powder in training again.
5,4,3 with 405 (no straps, belt)
^ One of my hands was grinding against my leg, so I brought my grip closer in subsequent sets, and that helped.
2 sets of 15 with 405 (straps, no belt)
^ This was done from the floor, after a deadlift.
2 sets of 8 with 225 (straps, no belt)
- This was the first workout in my home gym, which I'm still in the process of building in my garage, after recently moving into my girlfriend's house in Long Island, not far from my previous place of residence, in Queens. We currently have a great deadlift platform, Texas Power Bar, ~500lbs in plates, a flat/incline bench, a bunch of kettlebells, sled, keg, sandbag, and partially constructed the squat rack. Waiting for a weight tree and weight clips in the mail, and will probably be ordering a deadlift jack, deadlift bar, and more 45s in the near future.
Power Clean & Push Press:
3,2,2,1 with 195
^ One clean followed by multiple reps of the PP.
- I put on my belt after the first couple of work sets, but should've done that from the beginning. It was harder without the belt. Also, the plates were sliding away from one side of the bar during the cleans because I currently don't have any weight clips. That made it more difficult too.
Power Clean & Strict Press:
6,5,4,4,4,3 with 135 (no belt)
^ One clean followed by multiple reps of the SP.
10,9,8 with 85
Reverse Curl w/ Fat Gripz:
2 sets of 12 with 45
Ab Wheel, Kneeling:
1 set of 15