Strong 15, Week 7: Back & Biceps

Chins

12, 11

DB Row

95/10,10

Barbell Shrugs

132/10, 222/5, 333/10

Concentration Curls

30/20,20

Strong 15, Week 7: Bench Press

Bench Press

133/5, 153/4, 180/3, 199/2, 207/1, 220/1, 233/1, 186/12 (blah)

DB Incline Press

90/8

Flat DB Fly

40/20

Strong 15, Week 7: Squat & Deadlift

Squat

Regular: 158/5, 183/4, 214/3, 236/2, 246/1, 261/1, 277/1
Pause: 205/5

Deadlift

160/5, 200/4, 240/3, 280/2, 320/1, 340/1, 352/1, 280/3

Everything was solid.

Strong 15, Week 6: Back & Biceps

Chins (various grips)

13,9,10,7

* Pretty sure that 13 is a rep PR.

Pendlay Rows

158/5,10,10

Barbell Shrugs

218/20,20

Barbell Curls

68/20,20

Strong 15, Week 6: Squat, Deadlift, AND Bench Press

Winter Storm Nemo is supposed to be coming our way commencing 6am tomorrow. It is scheduled to drop about 17 +/- inches of snow over the course of about 30 hours. There is no way of knowing how much of this is hype and how much will be reality. As they say, hope for the best and prepare for the worst. Keeping that in mind, I decided to do two days of workouts in one long session. If the snow falls as scheduled, I probably wouldn't be able to go to the gym to lift weights until Tuesday, the earliest, which will put me behind almost a full week. Friday and Saturday would be lost days; Sunday would be iffy; and Monday is a basketball night. So, while it is not optimal to do two days worth of lifting in one day, I would rather have done this than fall behind. Now, I can weather the storm without constantly thinking about missing a day of lifting.

Squat

Regular: 147/5, 170/4, 199/3, 220/2, 258/1, 264/1, 272/1
Pause: 220/3

Deadlift

187/5, 223/4, 260/3, 298/2, 327/1, 335/1, 347/1, 298/3

Lying Hamstring Machine

95/20,20

* Squats & Deadlifts went great... speed was good, strength was there. No complaints at all.

Bench Press

123/5, 143/4, 168/3, 185/2, 217/1, 222/1, 229/1, 197/9 (almost 10, failed at lockout)

* Ran out of gas during the set of 197. I wanted to do 12, but the bar moved slower than I would have liked pretty much from the get go. Must keep perspective- I did this immediately following a full squat & deadlift session. At full strength, there is no doubt in my mind that I would have successfully completed a few more reps.

Incline Press

162/10,10,10

* All 3 sets went up faster than last week at this weight.

Flat DB Fly

40/20

Triceps Pushdown

110/20,20

 

Strong 15, Week 5: Back & Biceps

Chins (various grips)

12,9,9,9

Pendlay Rows

157/10,10

Barbell Shrugs

208/20,20

Olympic Barbell Curls

68/20,20

Strong 15, Week 5: Bench Press

Bench Press

123/5, 143/4, 168/3, 185/2, 197/1, 217/1, 222/1, 185/15

* Happy with 185 for 15. I wanted to hit that number going in.

Barbell Incline Press

162/10,10,10

DB Flat Fly

40/20

Triceps Pushdown (Double Pulley)

110/20,20