10 SEP 12-- Bench 275 x 12

I have an addiction. It's not a bad addiction, but it is certainly time-consuming. I love playing computer chess. Chess is a game which I have been playing since I was 9 years old, having been introduced to it by my dad. Watching him play a game against my oldest sister one day, I decided then and there that I too was going to learn this fascinating boardgame. I've been hooked ever since. While no Bobby Fischer, I can be a tough opponent, and I have learned from every game that I have played, win or lose. As a history buff, another aspect of the game which appeals to me is its origins. Chess is an ancient game, going even beyond medieval times, supposedly back to the Persians, from which the game derives its name (Chess = shah = king). Many peoples have played this game throughout history, both European and Asian.

It was on account of this addiction that I never got to bed till midnight. Deprived of sleep due to my chess gaming, I was feeling stale for the first part of the workout today. Mind you, it was a good workout, but recovery and sleep go hand-in-hand, so I need to focus more on this aspect.

Bench training max is 305 lbs and it is 3+ day.

80% = 245 x 3
85% = 260 x 3
90% = 275 x 12

The rep goal for today was twelve, and I was able to meet it despite how I was feeling. According to the one- rep max calculator, that puts the bench at around 380 or so.

Three singles at 305, 315, and 325.

Assistance work:

Incline dumbbell press 50 lbs dumbbells for 3 x 15 and one final set of 20.
Single dumbbell rows 100 lbs dumbbell for 3 x 10 each side.

I was going to do 5 x 10 on the rows, but the gym was starting to fill up this morning and I just felt like ending things on that account. Trying to do a hard-core workout while seeing a guy doing sit ups on a Pilates ball in the squat rack is just a little too much some days :(

09 SEP 12 -- Deadly Sunday

I just finished working a stint of two twelve-hour night shifts. After waking up this afternoon, I made my way to the gym for a 3+ dead lift session. Although the weather is sort of the pits, overcast and rainy, I was still in a great mood and felt ready to accomplish the workout ahead.

Training max is 415 lbs.

After the warm up sets, I trained 80, 85 and 90% of the set max:

330 x 3
355 x 3
375 x 15

The rep goal was to do twelve, but the deads were going up crisp and fast, and I had the energy to crack off 3 more. Again, the energy was present to do one or two more, but following Wendler's advice, I stayed short of failure.

Assistance work was barbell shrugs for traps and grip:

275 x 20
285 x 10
300 x 10

Incline bodyweight sit ups, with the board on a steep incline: 15, 15, 10

That was a wrap. Tomorrow it's bench and I need some rest, not only from my night shifts, but also to build energy to work through the session ahead.

Reach for the Stars

07 SEP 12

Overhead presses on 3+ week, with the training max set at 190 lbs.

Requisite warm up sets, always beginning with the empty bar for 15 reps, then 40, 50 and 60% of the training max, followed by the working sets of 80, 85 and 90%.

150 x 3
160 x 3
170 x 15

Things were feeling good on that last set, and my goal had been set at 12 reps, but I kept going. I still had enough gas for one more, but stayed "in the tank". After a bit of rest, I followed up with four singles:

185 x 1
200 x 1
210 x 1
225 x 1

Assistance work today was just pressing 115 lbs for 5 x 10, according to Jim Wendler's BBB template.

I work twelve-hours tonight, so I might throw some chin ups in while at work. Nothing like killing two birds with one stone!

05 SEP 12 -- Squat

5+ day for squats.

After the usual warm up sets, I worked off my new training max of 395 lbs:

65% = 255 x 5
75% = 295 x 5
85% = 345 x 12

The last set was supposed to have been 335 lbs, but there was another member using the leg press machine and he took a bunch of the plates I would have been using. As a result, I added a little more based on the plates available and said to hell with it. It was a good set, nice and deep, and I put everything I had into that set.

Assistance work was simply one set of leg press with 720 lbs x 10 reps, and leg curl with 110 x 15 reps. I did the assistance work almost immediately after the final set of squats, resulting in a very good pulse raising workout.

04 SEP 12 -- Progress on the Bench

Tonight's benching went very well. Although Wendler advises to stay closer to, or even at, the requisite number on 5+ week, I went all-out tonight, surpassing my reps goal and gaining satisfaction on some progress.

Requisite warm up sets, then 65, 75, and 85% respectively:

200 x 5
230 x 5
260 x 14

Did some assistance work with incline dumbbell press, flyes, dips and also threw in some triceps rope presses. After working a twelve-hour shift, it was about all I could handle ;)

Back of the Back

I missed out on the rows and chins yesterday, having been tired from night shift. My son wanted to train today, so while he worked on squats, benching and shrugs, I coached him with some pointers on form and gave him some spots and cheers while he benched. The kid is getting stronger already. I managed to fit this mini-workout in between coaching him:

Chins BW x 10, 6, 6, and 8
Dumbbell rows 95 for 2 x 10 each side, then 100 for 3 x 10 each side.

Concluded with a fresh-air enhanced car ride back home :) The sun is shining nice and bright today.

Dead Lift September

There's no better way to ring in the new month than with a set of dead lifts.

My updated working max for the dead lift is 415 lbs. Training the 5+ lifts, I sluggishly made my way through the warm up sets (I worked a twelve-hour night shift, slept a few hours, then hit the gym), then dove into the working sets, 65, 75 and 85%:

270 x 5
310 x 5
355 x 15

My rep goal was 13 reps, but I decided to go a little further and see if I could get a full 15. That set felt great, and I think I could've added two more reps on red line effort.

Assistance work today was a combination of "I'm-not-doing-Jack-Shit" and "Let's train the grip and the traps". No accessory dead lifting, chin ups or rows, but I went at barbell shrugs to strengthen the traps and grip.

225 x 30
245 x 10
265 x 10
285 x 10

Finished up with two sets of 15 incline sit ups, and then made my way for home.