2/21 – Deadlift – Deload

Nice quick deload with some easy SLDLs.

SLDLs:
135×10
135×10
225×10
315×10
405×10
405×10

Lying Leg Curls:
75×10
75×10
75×10
75×10
75×10

45-degree Hypers:
bw ×10
+25×10
+25×10
+25×10
+25×10

Standing Cable Abduction:
17×10
17×10
17×10
17×10

Standing Cable Adduction:
17×10
17×10
17×10
17×10

Single-arm Cable Face Pulls:
40×10
40×10
40×10
40×10
40×10

CG Pulldown:
75×10
75×10
75×10
75×10
75×10

Straight-bar Lat Pushdowns:
40×10
40×10
40×10
40×10
40×10

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

Duration: 30 minutes

2/20 – Press – Deload

Back from vacation and 10-days off, and continuing to deload this week for some extended recovery before easing back into heavy stuff.

Arnold DB Press:
25×10
35×10
35×10
35×10
35×10

Seated Shoulder Press Machine (neutral-grip):
75×10
75×10
75×10
75×10
75×10

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

DB Side Laterals:
15×10
15×10
15×10
15×10
15×10

Seated Bicep Curl Machine:
50×10
50×10
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:
45×10
45×10
45×10
45×10
45×10

V-bar Cable Pushdown:
40×10
40×10
40×10
40×10
40×10

Underhand Pushdown:
17×10
17×10
17×10
17×10
17×10

BTB Pushdown:
80×10
80×10
80×10
80×10
80×10

Wide-grip Pulldowns:
75×10
75×10
75×10
75×10
75×10
75×10

Seated Lat Row Machine:
75×10
75×10
75×10
75×10
75×10
75×10

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

Duration: 40 minutes

2/9 – ATG Squat – ME

Just a quick little workout today – taking the next week off.

ATG Squat (low-bar):
135×10
225×3
315×3
405×3
495×3

Zombie ATG Front Squat:
315×3
365×1
415×1

Seated Bicep Curl Machine:
75×10
75×10
75×10
75×10
75×10
75×10

DB Hammer Curls:
55×10
55×10
55×10

Hammer Chins:
bw ×10
bw ×10
bw ×10

Wide-grip Pulldowns:
150×10
150×10
150×10

DB Curls:
25×50

Duration: 40 minutes

2/8 – Incline – ME

Good inclines, better bench.

Incline Bench Press:
45×20
45×20
45×20
45×20
135×10
165×10
195×10
230×3
260×3
280×1
300×1
320×1
230×10
230×10

Paused Bench Press:
135×10
185×5
225×5
245×5
265×5
225×12

OH DB Extension:
80×12
80×12
80×12
100×12
100×12

V-bar Pushdowns (superset with oh extensions):
80×12
80×12
80×12
80×12
80×12

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

Seated Pec Flye:
170×6
191×6
212×6
226×6
236×6

Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
purple ×50

Duration: 40 minutes

2/7 – Deadlift – ME

Just deads and chins, but this was a great workout. Deads still progressing nicely. Hammer chins are closing in on an all-time PR that I last set back in 2006 (207lbs then + 150lbs for 3 vs. 272 now +60lbs for sets of 4).

Deadlift (all reps from a stop):
135×5
135×5
135×5
135×5
225×5
315×3
405×2
495×1
585×1
685×1
585×3
495×5

Hammer-grip Chins:
+25×6
+60×4
+60×4
+60×4
+25×6
+25×8

Duration: 30 minutes

2/6 – Press – ME

Pressing felt really solid today. My forearms seem to be pain-free again after laying off the heavy curl work for a while. Matched my 1rm PR from last cycle, but I feel like I am using a bit more leg/core drive than I want for the 1rm efforts to be ‘strict enough’, so I am going to drop the weights next cycle and ensure my form is staying as strict as I want.  More regular grip overheads after the main work – feeling solid there.

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

Strict Military Press (normal grip):
155×10
155×10
155×10
155×10
155×10

Rope Pushdown:
80×8
80×8
80×8
80×8
80×8

Single-arm Underhand Pushdown (superset with rope pushdowns):
20×8
30×8
30×8
30×8
30×12

BTB Pushdown:
160×10
160×10
160×10
160×10
160×10

Rear Delt Flye Machine:
90×8
110×6
130×6
150×6
110×8

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

Duration: 70 minutes

2/3 – ATG Squat – 3’s

Letting my back rest, so no squats. Quick session.

Single-leg Seated Leg Extensions:
85×10
85×10
85×10
85×10
85×10

Seated Leg Extensions:
325×10
325×10
325×10
325×10
325×10

Standing Cable Hip Adduction:
20×10
20×10
20×10

Standing Cable Hip Abduction:
20×10
20×10
20×10

Seated Bicep Curl Machine:
75×12
75×12
75×12
75×12
75×12

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

Hammer Chins:
bw ×10
bw ×10
bw ×10
bw ×10
+30 ×10

Duration: 25 minutes

2/2 – Incline – 3’s

Inclines were achy, but not too tough. Gave flat bench a try and it felt surprisingly solid and pain-free.

Incline Bench Press:
45×20
45×20
45×20
135×12
165×12
195×12
235×3
265×3
295×3
225×12
225×12

Bench Press:
135×12
185×12
225×12
225×12
225×12 (paused)

Seated Chest Press Machine (neutral grip):
150×6
200×6
225×8

Seated Chest Press Machine:
150×6
200×6
225×8

Seated Pec Flye Machine (slow negatives):
170×8
191×8
201×8
170×12

OH Rope Extension:
60×12
60×12
60×12

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

Single-arm Reverse Pushdowns:
23×8
33×8
43×8
23×8

Cable Crossovers:
30×10
30×10
30×10
30×10
30×10
30×10
30×10
30×10
30×10

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

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

Duration: 60 minutes

1/31 – Deadlift – 3’s

Back is still really feeling off so I skipped deads and did moderate-intensity assistance work.

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

Hammer Chins:
bw ×10
bw ×10
bw ×10

Rope Face Pulls:
80×12
80×12
80×12

Seated Lat Row Machine:
200×10
221×10
242×10

Rope Lat Pushdowns:
80×10
80×10
80×10

Wide-grip Pulldowns:
175×10
175×10
175×10

BB Rows:
225×10
225×10
225×10

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

Duration: 40 minutes

1/30 – Press – 3’s

Weak presses today. Tweaked my low back sleeping last night and it made overheads pretty difficult without having  a good stable core.  Hit the target weights/reps but I had to use a little leg movement at the bottom of the reps.

Strict Military Press (close-grip, elbows tucked):
45×12
45×12
45×12
80×12
100×12
120×10
140×8
160×5
180×5
200×3
220×3
240×3
225×2
165×10
165×10

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

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
150×8

Rear Delt Flye Machine:
80×8
80×8
80×8
80×8
80×8
80×8

Duration: 50 minutes