2/10 – Upper

Nice low volume upper body workout. Pushed inclines and push presses a little. All easy sets.

Incline Bench Press:
135x12x1
135x12x1
185x5x1
225x5x1
275x3x1
315x2x1
275x5x1
225x10x1

Push Press:
135x10x1
185x5x1
225x1x1
255x1x1
265x2x1

Flat DB Bench:
65x12x1
65x12x1

Flat Neutral-grip DB Bench:
65x12x1
65x12x1

Seated Chest Press Machine:
125x12x1
125x12x1

Seated Neutral-grip Chest Press Machine:
125x12x1
125x12x1

Pec Flye Machine:
170x12x1
170x12x1

Klokov Press:
45x20x1
45x20x1
45x20x1
45x20x1
45x20x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 45 minutes

2/9 – Deadlift – ME

Nice new conventional deadlift PR. Felt really solid today.

Conventional Deadlift:
225x6x1
315x3x1
405x3x1
515x1x1
585x1x1
640x2x1 (PR)
585x3x1

DE Conventional Deadlift:
455x2x1
455x2x1
455x2x1
455x2x1

SLDL:
455x2x1
455x2x1
455x2x1
455x2x1

Seated Lat Row Machine:
207x10x1
207x10x1
221x10x1
228x10x1
235x10x1
242x10x1

CG Pulldown:
200x6x1
225x6x1
250x6x1
250x6x1
250x6x1

Rope Face Pulls:
80x20x1
80x20x1
80x20x1
80x20x1
80x20x1

Standing Band Abduction:
red x50x1
red x50x1

Standing Band Adduction:
red x50x1
red x50x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

2/8 – Arms/Shoulders

Elbows bothering me: light day.

Reverse-grip Smith Bench Press:
105x15x1
155x15x1
195x15x1
195x15x1
195x15x1
155x15x1

Bench Dips:
bw x12x1
bw x12x1
bw x12x1

Rope OH Extensions:
40x12x1
40x12x1
40x12x1

Seated Bicep Curl Machine:
50x12x1
75x12x1
75x12x1
75x12x1
75x12x1
75x12x1
75x12x1
100x12x1
100x12x1
100x12x1
100x12x1

OH Cable Curl:
20x20x1
20x20x1
20x20x1
20x20x1
20x20x1

Rear Delt Flye Machine:
100x6x1
120x6x1
140x8x1

Klokov Press:
45x20x1
45x20x1
55x20x1
65x20x1
85x20x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 45 minutes

2/5 – Paused ATG Squat – 3’s

Real easy squats today. Tried low-bar and it felt great. I think all the rear delt work I have been doing is helping things. 455 for long (5-10s pauses in the hole) pauses could not have been easier. Nice zombie fronts PR.

Paused ATG Squat (low-bar):
135x12x1
225x6x1
355x3x1
405x3x1
455x3x1

Paused Zombie ATG Front Squat:
225x3x1
275x3x1
325x3x1
385x3x1 (PR)

Seated Leg Extensions:
200x20x1
200x20x1
200x20x1
200x20x1
200x20x1

GHRs:
bw x5x1
bw x5x1

Overhead BB Shrugs:
135x12x1
135x12x1
135x12x1
135x12x1
135x12x1

BB Curls (various grips):
45x12x1
45x12x1
45x12x1
45x12x1
45x12x1
45x12x1
45x12x1
45x12x1
45x25x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 80 minutes

2/4 – Upper

Good upper day. Minimal bitching from my elbows on presses. Some elbow fatigue when I got to flat db bench so I dropped those after a set and just did neutral grip db bench.

Bench Press:
135x15x1
185x15x1
225x15x1
225x15x1

Incline Bench Press:
135x15x1
185x15x1
225x15x1
225x15x1

Semi-strict OH Press (slight leg drive to start off bottom):
135x12x1
185x3x1
225x3x1
245x3x1

Flat DB Bench:
60x15x1

Neutral-grip Flat DB Bench:
60x15x1
60x15x1
60x15x1
60x15x1
60x15x1

BTN Pulldown (slow negs):
150x5x1
150x5x1
150x5x1
150x5x1
150x8x1

Seated Pec Flye Machine (slow negs):
170x6x1
170x6x1
170x6x1
170x6x1
170x10x1

Klokov Press (gripping collars):
45x20x1
45x20x1
45x20x1
45x20x1
55x20x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

2/2 – Deadlift – 3’s

Deads felt like crap today and I shut them down before getting to my top set. Just knew it was not in the cards today. Hit some good deficit SLDLs though to make up for it.

Conventional Deadlift:
135x12x1
225x6x1
315x3x1
405x3x1
490x3x1
555x3x1

Deficit SLDL (standing on 4″ platform):
395x3x1
395x3x1
395x3x1
395x3x1
395x3x1

CG Pulldown (slow negatives):
150x5x1
200x5x1
200x5x1
200x5x1
200x5x1

Seated Lat Row Machine (slow negatives):
200x6x1
207x6x1
207x6x1
207x6x1
207x6x1

Rope Face Pulls:
80x20x1
80x20x1
80x20x1
80x20x1
80x20x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 75 minutes

2/1 – Arms/Shoulders

Good workout.

Single-arm Seated Bicep Curl Machine:
50x12x1
62x12x1
62x12x1
62x12x1
62x12x1

Seated Bicep Curl Machine:
100x12x1
125x12x1
150x12x1

OH Cable Curl:
20x20x1
20x20x1
20x20x1
20x20x1
20x20x1

OH BB Extension:
45x12x1
65x12x1
85x12x1
105x12x1
125x12x1
145x12x1
105x12x1

JM Press:
45x20x1
45x20x1
45x20x1

CG Bench:
45x50x1
45x50x1

OH Rope Extensions:
40x20x1
40x20x1
40x20x1
40x20x1
40x20x1

Bench Dips:
bw x12x1
bw x12x1
bw x12x1
bw x12x1
bw x12x1

Front Cable Raises:
20x20x1
20x20x1
20x20x1

Rear Delt Flye Machine (slow negatives):
70x6x1
80x6x1
90x6x1
100x6x1
110x6x1

Klokov Press:
45x20x1
45x20x1
45x20x1
45x20x1
45x20x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

1/29 – Paused ATG Squat – 5’s

Still under the weather so I just knocked out my work sets and kept assistance to a minimum.

Paused ATG Squat:
225x6x1
335x5x1
385x5x1
435x5x1

Zombie ATG Front Squat:
255x5x1
275x5x1
295x5x1

Single-leg Leg Extension:
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1

Lying Leg Curl:
100x10x1
100x10x1
100x10x1
100x10x1
100x10x1

Preacher Curl:
95x12x1
95x12x1
95x12x1
95x12x1
95x12x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 45 minutes

1/28 – Upper

Nice light, moderate intensity upper workout. Feeling a bit under the weather so did not push things.

Incline Bench Press:
135x12x1
185x5x1
205x5x1
225x5x1
245x5x1

Decline Bench Press:
135x12x1
185x5x1
205x5x1
225x5x1
245x5x1

Neutral-grip Flat DB Bench (superset with db bench):
60x12x1
60x12x1
60x12x1
60x12x1
60x15x1

Flat DB Bench:
60x12x1
60x12x1
60x12x1
60x12x1
60x15x1

BTN Pulldown:
150x10x1
150x10x1
150x10x1
150x10x1
150x10x1

Pec Flye Machine:
170x12x1
170x12x1
170x12x1
170x12x1
170x12x1

Push Press:
135x12x1
185x5x1
225x5x1

Klokov Press:
45x20x1
45x20x1
45x20x1
45x20x1
45x20x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

1/26 – Deadlift – 5’s

Deads were OK. Tough due to feeling sore/fatigue from Friday squats. Knee was feeling a bit wonky.

Conventional Deadlift:
135x10x1
225x6x1
315x5x1
450x5x1
510x5x1
580x5x1

DE Conventional Deadlift:
340x3x1
340x3x1
340x3x1
340x3x1

DE SLDL:
340x3x1
340x3x1
340x3x1
340x3x1

CG Pulldown (slow negatives):
150x5x1
200x5x1
200x5x1
200x5x1
212x8x1

Seated Lat Row Machine (slow negatives):
200x5x1
200x5x1
200x5x1
200x5x1
200x5x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes