12/5 – Press – Deload

Nice deload workout.

Push Press:
45×20
135×10
185×6
185×6

SeatedBicep Curl Machine:
75×10
75×10
75×10

Single-arm Seated Bicep Curl Machine:
50×10
50×10
50×10

Seated Bicep Hammer Curl Machine:
50×10
50×10
50×10
50×10
50×10

OH Cable Curls:
20×10
20×10
20×10
20×10
20×10

OH DB Extension:
40×12
40×12
40×12
40×12
40×12

Rope Pushdown:
40×10
40×10
40×10
40×10
40×10

Single-arm Underhand Pushdown:
13×10
13×10
13×10
13×10
13×10

BTB Pushdown:
40×10
40×10
40×10
40×10
40×10

Seated Shoulder Press Machine (neutral-grip):
100×10
100×10
100×10

Seated Shoulder Press Machine:
100×10
100×10
100×10

Rear Delt Flye Machine:
50×10
50×10
50×10
50×10
50×10

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 30 minutes

12/2 – ATG Squat – ME

First max effort squat session in 6 months, and had one of the best, if not the best squat session all year.  Was hoping to get something north of 500 on high-bar ATG squat and ended up getting a 2-rep PR with 550. Really happy with that. Followed that up with a zombie ATG front squat best.

ATG Squat (high-bar):
135×5
135×5
225×5
315×3
405×2
495×1
525×1
550×2 (PR)

ATG Zombie Front Squats:
225×3
275×1
325×1
375×1
425×1 (PR)

Shrugs:
225×6
315×6
405×6
495×6
585×6
635×6
585×6
495×6
405×6
315×6

Hammer Chins (30-45s rests):
bw×10
bw×10
bw×10
bw×10
bw×15

Duration: 60 minutes

12/1 – Incline – ME

Inclines were fine, but shoulder had some soreness that made me hold back a bit. Considering moving inclines to Mondays behind overhead presses so my shoulder has a full week between heavy work.

Incline Bench Press:
45×40
135×12
135×12
165×12
195×12
245×3
265×1
285×1
305×1
305×1
255×3
255×5

Seated Chest Press Machine (neutral grip):
100×10
150×10
200×10
225×6
150×10
100×12

Seated Chest Press Machine:
100×10
150×10
200×10
225×6
150×10
100×12

Seated Pec Flye Machine (slow negatives):
100×12
170×12
130×12
130×12
130×12
130×12
130×12

Seated Bicep Curl Machine:
100×10
100×10
100×10
100×10
100×20

OH DB Extension:
65×12
65×12
65×12
65×12
65×12

V-bar Pushdowns (superset with oh extensions):
63×12
63×12
63×12
63×12
63×12

Reverse Tricep Pushdowns:
20×12
20×12
30×12
30×12
30×12

Cable Crossovers:
30×12
30×12
30×12
30×12
30×12
30×12
30×12
30×12

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 60 minutes

11/29 – Deadlift – ME

Good pulls today. Weight wasn’t moving fast, but 2 solid doubles @ 660 is satisfying. Dragged ass today due to an extended fast, but had good strength overall…just a slowly paced workout @ 90 minutes long.  Chins were a challenge due to some elbow soreness from all the pressing yesterday.

Deadlift (all reps from a stop):
135×5
135×5
135×5
135×5
225×5
315×3
405×3
495×2
585×1
660×2
660×2

Conventional SLDL:
495×5
495×5

Hammer-grip Chins:
+25×4
+45×4
+25×4
+25×4
+25×6

CG Pulldown:
250×4
271×4
292×4
313×4
340×6 (PR)

Chest-Supported Seated Lat Row Machine:
221×4
242×4
263×4
283×6 (PR)
263×6

Wide-grip Lat Pushdowns:
87×12
87×12
100×10
100×10
100×10

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 90 minutes

11/28 – Press – ME

Strong shoulders today. Lots of nice PRs. Close-grip push presses felt great.

Strict Military Press (close-grip, elbows tucked):
45×20
90×12
110×5
130×5
150×5
170×5
190×3
210×1
230×1
250×2 (PR)
265×1 (cg push press)
275×2 (PR, cg push press)

230×2

Seated Bicep Curl Machine:
100×6
125×6
150×6
160×6
170×6
177×6 (PR)
150×10

DB Hammer Curls:
55×6
65×6
75×6
85×6
95×6

OH Cable Curls:
30×12
40×12
50×12
40×12
40×15

Rope Pushdown:
50×12
60×12
70×12
70×12
70×12

Single-arm Underhand Pushdown (superset with rope pushdowns):
20×12
23×12
27×12
27×12
27×12

BTB Pushdown:
80×15
80×15
80×15
80×15
80×15

Seated Shoulder Press Machine (neutral-grip):
150×5
214×5
228×5
242×5 (PR)
256×5 (PR)
228×10

Rear Delt Flye Machine:
90×6
110×6
130×6
150×6
160×6 (PR)
110×10

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 60 minutes

11/23 – Squats – 3’s

Real nice squat session. Only second ‘heavy’ day since this summer and already back at 5 plates for reps without much trouble.

ATG Squats (high bar):
135×5
135×5
225×5
315×3
405×3
455×3
495×3

ATG Zombie Front Squats:
225×3
265×3
305×3
335×5

Shrugs:
225×6
315×6
405×6
495×6
585×6
495×6

DB Curls:
30×12
30×12
30×12

Alternating DB Curls:

25×12
25×12
25×12

Wide-grip BTN Pulldown:
150×10
150×10
150×10
150×10
150×10

Seated Tricep Extension Machine:
50×12
50×12
50×12
50×12
50×12

Seated Pec Flye Machine:
100×20
100×20
100×20
100×20
100×20

Duration: 45 minutes

11/22 – Deadlift – 3’s

Good reverse band work on conventional deads.

Reverse-band Conventional Deadlift (bands taking 100lbs off @ bottom, going slack below knees):
135×5
135×5
135×5
135×5
225×5
315×5
405×3
495×3
550×3
600×3
600×3
495×5

Lying Leg Curls:
100×12
100×12
100×12
100×12
150×12

Hammer Chins:
+20×6
+30×6
+40×6
+30×6
+20×8

Rope Face Pulls:
80×20
80×20
80×20
80×20
80×20

Chest-Supported Seated Lat Row Machine:
200×12
221×10
242×6
263×6
263×6 (PR)

WG Lat Pushdowns:
75×12
87×12
87×12
87×12
87×12

Duration: 60 minutes

11/21 – Press – 3’s

Presses were pretty solid. Continuing to hit PRs on the close grip strict overheads.

Strict Military Press (close-grip, elbows tucked):
45×20
85×12
105×8
125×5
145×5
165×5
185×3
205×3
225×4 (PR)
250×3 (push press)

Seated Bicep Curl Machine:
100×6
125×6
150×6
160×6
170×6
160×6
150×6

Seated Hammer Curl Machine:
50×8
75×8
100×8
112×6
100×6

OH Cable Curls:
30×10
40×10
40×10
40×10
30×10

OH DB Extension:
70×12
70×12
70×12

Rope Pushdown:
40×20
40×20
40×20

Single-arm Underhand Pushdown (superset with pushdowns):
13×20
13×20
13×20

BTB Pushdown:
80×15
80×15
80×15
80×15
80×15

Seated Shoulder Press Machine (neutral-grip):
150×8
207×8
214×8
200×8
175×8

Rear Delt Flye Machine:
90×8
110×8
130×8
150×8 (PR)
110×8

Duration: 40 minutes

11/18 – ATG Squat – 5’s

Getting back into ATG squats. Knees feeling good. Tightness in hips, but that’s just from not having squatted in a while, I think. All reps cake.

ATG Squat (high-bar):
135×10
225×5
315×5
405×5
315×5

ATG Zombie Front Squats:
245×5
245×5
245×5

Shrugs:
225×10
315×10
405×10
495×10
495×10
495×10

Hammer Chins:
+15×10
+15×10
+15×10

Duration: 30 minutes

11/17 – Incline – 5’s

Shoulder felt good on inclines, so I tried a set @ 135 on flat bench. Felt like shit, still.

Incline Bench Press:
45×50
135×12
165×12
195×12
215×5
235×5
255×8

Seated Chest Press Machine (neutral grip):
100×10
150×10
200×10

Seated Chest Press Machine:
100×10
150×10
200×10

Seated Pec Flye Machine:
100×12
170×12
170×12
170×12
170×12

Seated Bicep Curl Machine:
100×12
125×12
125×12
125×12
100×12
100×12

OH Rope Extension:
50×12
50×12
50×12
50×12
50×12

V-bar Pushdowns (superset with oh extensions):
50×12
50×12
50×12
50×12
50×12

Single-arm Reverse Tricep Extension:
17×12
17×12
17×12
17×12
17×12

Cable Crossovers:
30×12
30×12
30×12
30×20
30×25

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 60 minutes