1/20 – ATG Squat – ME

CNS is fried from the previous lifting + sinus infection. Squats were rough.

ATG Squat (high-bar):
135×10
135×5
135×5
135×5
225×3
315×3
405×3
495×1
520×1

Lying Hamstring Curls:
100×10
100×10
100×10

Seated Leg Extensions:
210×10
210×10
210×10
210×10
210×10

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

Hanging Scapular Retractions:
bw ×10
bw ×10
bw ×10

Duration: 40 minutes

1/19 – Incline – ME

Still battling the sinus infection, so still rolling with lower volume. Very sore/achy from all the overheads Monday. Got the desired numbers, though.

Incline Bench Press:
45×20
45×20
135×10
165×10
195×10
225×3
255×3
275×1
295×1
315×1
315×1
225×10
225×10

Decline Bench Press:
225×10
225×10
225×10

OH DB Extension:
75×12
75×12
75×12
75×12
75×12

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

Reverse Straight-bar Pushdowns:
63×12
50×12
50×12
50×12
50×12

Seated Pec Flye (slow negatives):
170×6
184×6
198×6
205×6
170×6

Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
purple ×25
purple ×25

Duration: 60 minutes

1/17 – Deadlift – ME

Fighting a cold/sinus infection so I kept volume low. Deads went very well. Especially pleased since deads were so terrible last week.

Deadlift (all reps from a stop):
135×5
135×5
135×5
225×5
315×3
405×3
495×2
585×1
680×2
585×3

Hammer-grip Chins:
bw ×4
+25×4
+55×4
+55×4
+55×4
+25×8

Duration: 30 minutes

1/16 – Press – ME

Pressing went pretty well – hit the target single for another PR on strict overheads, but I feel I need to dial things back and work my way back up again. Forearms/elbows feeling too beat up week-to-week lately.  Started working with a normal military press grip with light weight/reps and that felt really solid for my shoulder.

Strict Military Press (close-grip, elbows tucked):
45×20
45×20
80×10
100×10
120×5
140×5
160×5
180×5
200×3
220×1
240×1
260×1 (PR)
275×1 (push press)
225×2
225×2
225×2
225×2

Strict Military Press (normal grip):
135×10
135×10
135×10
135×10
135×10

Rope Pushdown:
60×8
70×8
70×8
80×8
80×8

Single-arm Underhand Pushdown (superset with rope pushdowns):
20×8
30×8
30×8
30×8
30×8

BTB Pushdown:
100×12
120×12
160×12
160×12
160×12

Rear Delt Flye Machine:
90×6
110×6
110×6
110×6
110×6
110×6

Band Pull-Aparts:
purple ×50
purple ×50
purple ×50

Duration: 60 minutes

1/11 – Incline – 3’s

Decent.

Incline Bench Press:
45×30
135×12
165×12
195×12
230×3
260×3
290×3
275×3

Seated Chest Press Machine (neutral grip):
150×6
200×6
225×6
250×6
150×6

Seated Chest Press Machine:
150×6
200×6
225×6
250×6
150×6

Seated Pec Flye Machine (slow negatives):
170×10
184×10
198×10
184×10
170×10

Standing DB Curls:
25×20
25×20

OH Rope Extension:
60×12
60×12
60×12

V-bar Pushdowns (superset with oh extensions):
60×12
60×12
60×12

Single-arm Cable Extension:
20×12
30×12
40×12

Hanging Scapular Retractions:
bw ×10
bw ×10
bw ×10
bw ×10
bw ×10

Band Pull-Aparts:
purple ×25
purple ×25
purple ×25

Duration: 40 minutes

1/10 – Deadlift – 3’s

Lame session – have a kink in my lower back from sleeping weird it seems. Migraine really sapped my energy so I deloaded.

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

Lying Leg Curls:
100×12
100×12
100×12

Hammer Chins:
bw ×10
bw ×10
bw ×10

Rope Face Pulls:
80×12
80×12
80×12
80×12
80×12

Chest-Supported Seated Lat Row Machine:
200×10
200×10
200×12

Rope Lat Pushdowns:
80×10
80×10
80×10

Band Pull-Aparts:
purple ×50
purple ×50
purple ×50

Duration: 40 minutes

1/9 – Press – 3’s

Great overheads, but forearms/elbows are still achy and holding things back a bit so I cruised through arm work.

Strict Military Press (close-grip, elbows tucked):
45×12
45×12
75×12
95×12
115×10
135×8
155×5
175×5
195×3
215×3
235×4 (PR)
225×3
185×8

Seated Bicep Curl Machine:
75×8
75×8
75×8

Seated Hammer Curl Machine:
75×8
75×8
75×8

OH Cable Curls:
23×12
23×12
23×12

OH DB Extension:
80×12
80×12
80×12

Rope Pushdown:
50×12
50×12
50×12

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

BTB Pushdown:
100×12
120×12
140×12
160×12
160×12

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

Rear Delt Flye Machine:
100×8
120×8
140×8

Duration: 50 minutes

1/5 – Incline – 5’s

Inclines went well.

Incline Bench Press:
45×50
135×12
165×12
195×12
225×5
245×5
275×6
225×8
225×8

Decline Bench Press:
225×10
225×10
225×15

Seated Pec Flye Machine (slow negatives):
170×8
191×8
201×8
170×8

Preacher Curls:
75×8
75×8
75×8
75×8
75×12

Seated Tricep Extension Machine:
75×10
100×10
125×10
75×10
75×10

Tricep Pushdowns:
60×10
70×10
70×10
80×10
80×10

OH Rope Extensions:
60×10
70×10
70×10
70×10
70×10

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

Duration: 60 minutes

1/4 – Deadlift – ME

Pretty ‘blah’ deadlift session today. Feeling achy and beat-up and things were just sluggish overall.

Deadlift (all reps from a stop):
135×5
135×5
135×5
135×5
225×5
315×5
405×3
495×2
585×3
585×3
605×2

CG Pulldown:
250×8
250×8
250×8

WG Pulldown:
175×8
175×8
175×8
175×8
175×8

Hammer Chins:
+15×10
+15×10
+15×10

Rope Lat Pushdowns:
60×12
60×12
60×12
60×12
60×12

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

Duration: 60 minutes