9/21 – Chest/Shoulders/Triceps

A good end to a good week of lifting. Very exhausting, physically and mentally, but this pressing session could not have been more of a polar-opposite compared to last week’s pressing. Floor presses went real well. Felt strong and confident under the bar. Military presses were painful still so I stayed light. Plate raises are a new movement, and felt real good on the shoulders. Everything was solid overall. Looking forward to active recovery next week.

Floor Press:
135x12x1
155x12x1
185x12x1
225x3x1
255x3x1
280x3x1
305x3x1
320x2x1
330x1x1
330x2x1
345x1x1
350x1x1 (PR)
315x2x1
315x3x1
315x3x1

Military Press:
155x6x1
155×15-5-5×1

Plate Raises:
100x6x1
100×10-5-3×1 (PR)

DB L-Laterals:
55x6x1
75×8-4-2×1

DB Rear Laterals:
60x6x1
85×8-4-3×1 (PR)

Single-arm Pushdowns:
30x6x1
50×12-5-4×1

Single-arm Extensions:
40x6x1
40×15-6-4×1

Smith Reverse CG Bench:
195x10x1
265×8-3-3×1

+ stretching + elliptical (11 min)

Duration: 90 minutes

9/19 – Legs/Arms

I was bedridden for 14 hours or so last night though this morning with an extreme headache, but I managed to crawl out of bed and make it to the gym and have an absolutely great workout. Lots of volume, and some solid PRs. Squats were hard, but a PR is a PR, even if it’s only 5lbs. SLDLs from a deficit were super strong today, culminating in a solid double with 500.

ATG Squats (high-bar):
135x12x1
225x3x1
315x3x1
405x3x1
455x2x1
505x1x1
510x1x1 (PR)
510x1x1 (PR)
475x1x1
475x1x1
475x1x1
475x2x1
475x2x1

Wide-stance Box Squats (12″ box):
315x3x1
345x3x1
365x3x1

Deficit SLDL (bar @ ankle height):
225x3x1
315x3x1
405x3x1
455x3x1 (PR)
475x3x1 (PR)
500x2x1 (PR)

BTB Pushdowns:
160x15x1
160x15x1
160x15x1
160x15x1
160x20x1

Straight-bar Cable Curls:
80x15x1
80x15x1
80x15x1
80x15x1
80x20x1

+ stretching + elliptical (15min)

Duration: 120 minutes

9/17 – Back/Biceps

Intense workout. This week is the overload week of the routine; lots of rest-paused failure sets. Deadlifts were real tough – still acclimating to pulling 2x/week. Hitting failure multiple times on pretty much everything was exhausting.

Deadlift(all reps deloaded):
245x12x1
335x5x1
425x3x1
475x3x1
555x3x1
625x4x1
565x5x1

Pendlay Rows:
335x4x1
335x4x1
360x6x1 (PR)

Narrow-grip Chins:
+45x6x1
+65×7-3-2×1

Wide-grip Pulldowns:
257x6x1
263×7-4-2×1 (PR)

Seated Rows:
290×25-5-4×1 (PR)

Standing DB Hammer Curls:
85x6x1
85×12-5-4×1

EZ Curls:
135x6x1
155×12-5-3×1

Single-arm Cable Curls:
50×10-5-3×1

+ stretching + elliptical (15 min)

Duration: 120 minutes

9/14 – SHSHT Chest/Shoulders/Triceps

Pressing strength was horrendous today; it is what it is. Did floor presses for the first time in a long while. No shoulder stress, but weak. Militaries hurt, no good there.

Floor Press:
135x12x1
185x5x1
225x5x1
275x3x1
295x3x1
295x3x1
275x5x1
255x5x1
255x5x1

Standing Military Press:
185x3x1
155x5x1

DB L-Laterals:
45x6x1
65x6x1
70x6x1

Rear Laterals:
60x6x1
70x6x1
80x9x1

Smith Reverse CG Bench:
245x6x1
245x6x1
265x6x1

OH DB Extensions:
100x8x1
120x8x1

BTB Pushdowns:
140x8x1
160x8x1
160x30x1

+ stretching

Duration: 70 minutes

9/12 – SHSHT Squats and Arms

Really enjoying these workouts. Intense and tough.

Squats:
135x12x1
225x5x1
315x3x1
405x3x1
475x3x1
475x3x1
475x3x1
495x3x1

Wide-stance Box Squats (12″ box):
245x6x1
275x6x1
315x6x1

Deficit SLDL (bar @ ankle height):
245x6x1
335x6x1
425x6x1 (PR)

Rope Cable Curls:
60x15x1
70x15x1
80x15x1
80x15x1

Rope Overhead Extensions:
50x15x1
50x15x1
70x15x1
80x15x1

+ stretching + elliptical (10 min)

Duration: 110 minutes

9/10 – SHSHT Back/Biceps

Nice workout. Haven’t done reps with conventional deads in a long time – felt pretty decent.

Conventional Deadlift:
135x6x1
225x5x1
315x5x1
405x5x1
495x5x1
515x5x1
535x5x1

Pendlay Rows:
315x5x1
335x5x1
355x6x1 (PR)

Narrow-grip Chins:
+45x6x1
+65x5x1

Wide-grip Pulldowns:
237x6x1
257x8x1 (PR)

Seated Row:
256x15x1 (PR)

DB Hammer Curls:
70x6x1
85x6x1
100x7x1 (PR)

EZ Curls:
125x6x1
155x6x1
185x5x1

Single-arm Cable Curl:
63x9x1 (PR)

+ stretching + elliptical (15 min)

Duration: 120 minutes