10/31 – Legs

Decent squatting today. Anxious to see what my squat is at if I were to squat without being tired/sore from deadlifts earlier in the week.

Squats:
135x12x1
225x6x1
315x3x1
405x3x1
495x3x1
520x3x1

Wide-stance Box Squats (12″ box):
315x3x1
365x3x1
375x3x1

Deficit SLDLs (bar at ankle height):
345x6x1
445x6x1 (PR)

+ stretching + cardio (20 min)

Duration: 80 minutes

10/29 – Back/Biceps

Back to the grind. Forearm is still hurting, but seems to be getting better – slowly. Deads felt OK today – nothing spectacular, though.

Deadlift(reps deloaded):
135x12x1
225x6x1
315x3x1
405x3x1
495x3x1
585x1x1
640x3x1
605x3x1

Shrugs:
315x6x1
405x6x1
495x6x1
585x6x1
585x6x1

Seated Row Machine:
200x6x1
224x6x1
248x6x1
248x6x1

DB Hammer Curls:
20x6x1
30x6x1
40x6x1
50x6x1
40x6x1
30x6x1
20x6x1

Single-arm Cable Curls:
20x6x1
20x6x1
20x6x1
20x6x1
20x6x1

Abs:
bw x20x1
bw x20x1
bw x20x1
bw x20x1
bw x20x1

+ stretching + cardio (17 min)

Duration: 100 minutes

10/19 – Chest/Shoulders/Triceps

Solid pressing session. Peak strength wasn’t there today, but I was able to crank out some good volume in singles. Forearm is improving, but still very achy and prevents me from going real intense with shoulder and tricep work, still. Next week is active recovery, which should help the forearm heal up quickly.

Floor Press:
135x20x1
155x12x1
185x10x1
225x3x1
255x3x1
285x3x1
315x1x1
325x1x1
335x1x1
325x1x1
325x1x1
325x1x1
325x1x1
325x1x1
325x1x1
325x1x1

Plate Raises (all shoulder work superset with each other):
45x10x1
45x10x1
45x10x1
45x10x1
45x10x1

Straight arm Side Laterals:
30x10x1
35x10x1
35x10x1
35x10x1
35x10x1

Rear Laterals:
50x10x1
50x10x1
50x10x1
50x10x1
50x10x1

Smith Reverse CG Bench:
195x10x1
195x10x1
195x10x1
195x10x1

Single-arm Pushdowns:
30x10x1
40x10x1
50x10x1

V-bar and Rope Pushdowns (alternating):
80x12x1
80x12x1
80x12x1
80x12x1
80x12x1
80x12x1

+ stretching

Duration: 80 minutes

10/17 – Legs/Arms

Really sore from Monday’s deadlifts, but still had a good session. Squats were solid. Could have had a PR on deficit sldls but the forearm was aching so I didn’t want to push it too much.

Squats:
135x12x1
225x10x1
315x3x1
405x3x1
495x1x1
545x1x1
515x2x1
515x1x1
515x1x1
515x1x1
515x1x1
515x1x1
515x2x1

Wide-stance Box Squats (12″ box):
315x3x1
335x3x1
370x3x1

Deficit SLDLs (bar at ankle height):

225x3x1
315x3x1
405x3x1
455x2x1
475x2x1

Random Light Tricep Pushdowns:
10 sets of 12-20 reps

+ stretching + cardio (15 min)

Duration: 90 minutes

10/15 – Back/Biceps

Spectacular deadlifting. I wasn’t sure if I would be able to pull at all, with my forearm injury and all, but I cautiously proceeded through warmups and since everything ended up feeling really good, pushed things a bit. Finally pulled 700 ‘from the floor’ (previous 700+ pulls were done starting at the top and pausing slightly on the first rep at the floor), and for a double to boot. Really, really pleased. Forearm didn’t complain too much through all this, but I still cannot do movements that put pressure on the forearm (such as rows, db rows, pulldowns, chins), or curling motions. Did some solid sumo sldls, and finished with light shrugs and some curls (right arm only).

Deadlift:
135x12x1
225x10x1
315x5x1
405x3x1
495x3x1
585x2x1
675x1x1
700x2x1 (PR)
675x2x1

Sumo SLDL:
495x3x1
515x3x1
535x3x1

Shrugs:
225x12x1
315x12x1
405x12x1
405x12x1
405x12x1

Single-arm Cable Curls:
40x12x1
40x12x1
40x12x1
40x12x1
40x12x1

+ stretching + elliptical (17 min)

Duration: 85 minutes

10/12 – Chest/Shoulders/Triceps

Forearm still hurting quite a bit, but no matter, I managed to hit some PRs on floor press anyways. Real pleased with how floor presses are progressing. Kept shoulder and tricep work light to spare the forearm.

Floor Press:
135x12x1
185x10x1
225x3x1
255x3x1
285x3x1
315x3x1
320x3x1 (PR)
315x3x1
315x3x1
315x3x1
315x3x1
275x10x1 (PR)

Straight-arm Side Laterals:
25x10x1
30x10x1
35x10x1

Rear Lateral Machine:
80x12x1
100x12x1
120x12x1

Front Plate Raises:
45x12x1
45x12x1

Reverse CG Bench:
135x12x1
185x10x1
205x10x1
225x10x1
185x10x1
185x10x1

Single-arm Extensions:
33x10x1
33x10x1
43x6x1

+ stretching + cardio (15 min)

Duration: 75 minutes

10/10 – Legs/Arms

Pretty decent squatting today. My forearm injury seems to be just a strain, as no swelling or bruising occurred, but it still hurts a ton and I can’t do much with the arm yet. Squats were fine, but had to skip sldls as I can’t really put any pulling stress on the forearm yet. Did hamstring curls instead, and some light tricep work to finish.

Squats:
135x12x1
225x6x1
315x3x1
405x3x1
475x3x1
495x3x1
505x3x1
515x3x1

Wide-stance Box Squats (12″ box):
315x3x1
335x3x1
355x3x1

Lying Hamstring Curl:
150x8x1
150x8x1
150x8x1

V-bar Pushdowns:
80x15x1
80x15x1
80x15x1
80x15x1
80x15x1

Single-arm Reverse Pushdowns:
30x12x1
30x12x1
30x12x1
30x12x1
30x12x1

+ stretching + elliptical (15 min)

Duration: 85 minutes

10/5 – Chest/Shoulders/Triceps

Pressing feeling really good…No shoulder or elbow issues with floor presses, yet. I’ve been doing all pressing with a narrower than usual grip (usually I go really wide, thumbs outside the outer rings) so I hope that helps as well. Shoulder is feeling good otherwise, but I am still staying away from overheads for a while.

Floor Press:
135x12x1
165x5x1
195x5x1
225x5x1
255x5x1
275x5x1
295x5x1 (PR)
305x5x1 (PR)
275x8x1 (PR)
275x6x1

Front DB Raises (single DB):
110x6x1 (PR)
110x6x1
110x6x1

DB L-Laterals:
50x6x1
80x4x1 (PR)

DB Rear Laterals:
90x6x1

Dips:
+45x10x1
+45x10x1

Smith Reverse CG Bench:
215x8x1
275x4x1

V-bar Pushdowns:
120x12x1

+ stretching + elliptical (18 min)

Duration: 90 minutes