1/30 – Legs/Arms

Good workout despite my persistent, nagging cough that leaves me breathless. Hit 535 for a solid paused single, which is a PR. Paused 495 afterwards for a long pause (10s second count in my head). Skipped wide-stance squats and did deficit sldls and weighted 45-degree hypers using a barbell – these felt great. Finished with some light arm work.

ATG Squat:
185x12x1
225x5x1
315x5x1
405x3x1
495x3x1
535x1x1 (3-second pause, PR)
495x1x1 (10-second pause)

Deficit SLDLs (bar @ ankle height):
245x3x1
335x3x1
425x3x1

45-degree Hypers:
+115x12x1
+165x12x1
+215x12x1 (PR)
+165x12x1

Overhead DB Extensions:
50x20x1
60x20x1
70x20x1

Single-arm Cable Curls:
23x12x1
30x12x1
40x12x1

V-bar Cable Curls:
40x12x1
50x25x1
50x25x1

+ stretching

Duration: 90 minutes

1/28 – Back/Biceps

Pretty solid workout. My strength is coming back slowly, but I’m still battling a nasty cough that hampers things. Deads felt OK. Pushed the forearm more today with some chin-ups and preacher curls. Achy, but coming along.

Conventional Deadlift:
135x12x1
225x5x1
315x3x1
405x3x1
495x3x1
555x1x1
590x2x1

CG Pulldown:
250x6x1
299x6x1
309x6x1
299x6x1
250x6x1

Chin-ups:
bw x12x1
bw x12x1
bw x12x1

Hammer Chins:
bw x12x1
bw x12x1
bw x12x1

Preacher Curls:
75x12x1
75x12x1
75x12x1
75x12x1

Single-arm DB Hammer Curls:
70x12x1
80x12x1
90x12x1
100x12x1

+ stretching

Duration: 90 minutes

1/25 – Chest/Shoulders/Triceps

M’eh workout. Weak all around and just wasn’t feeling it today.

Floor Press:
135x12x1
185x12x1
225x5x1
255x5x1
275x5x1
295x5x1
315x2x1
295x4x1
225x15x1

Flat DB Bench:
100x12x1

Pec Flye Machine:
100x12x1
100x12x1
100x12x1
100x12x1

Front Plate Raises:
45x12x1
45x12x1
45x15x1

Strict Straight-arm Side Laterals:
25x12x1
25x12x1
25x15x1

Rear Cable Flye:
20x12x1
20x12x1
20x15x1

CG Bench:
135x12x1
185x12x1
225x12x1

V-bar Pushdowns:
80x12x1
80x12x1
80x12x1
80x12x1

+ stretching

Duration: 90 minutes

1/23 – Legs/Triceps

Starting to feel like my normal self again. Squat strength wasn’t totally there, but I got the weight I wanted for today. Did some ATG squats against bands to mix things up a bit. Nice PR on deficit SLDLs.

ATG Squat:
315x10x1
405x3x1
495x3x1
535x1x1

ATG Squat against Heavy Bands (~+200lbs @ top):
135x10x1
225x5x1
315x3x1
405x3x1

Deficit SLDL (bar @ ankle height):
225x6x1
335x6x1
460x6x1 (PR)

Single-arm Rope Extensions:
30x12x1
40x12x1

Dips:
bw x12x1
bw x12x1
bw x12x1

+ stretching

Duration: 90 minutes

1/21 – Back/Biceps

Last week was meant to be a deload week, but I ended up in bed most of the week with the flu. Not the most fun. Wasn’t sure how today would go, still being on the mend, and feeling a bit lightheaded, but I’m pleased with everything. Didn’t push things too hard. Forearm feeling really good now.

Deadlift (reps deloaded):
135x12x1
225x12x1
315x5x1
405x3x1
495x3x1
585x3x1
605x3x1
625x2x1

CG Pulldown (hammer grip):
150x12x1
200x12x1
250x10x1
250x10x1
250x8x1

Seated Row Machine:
200x10x1
256x10x1
276x10x1

DB Hammer Curls:
50x10x1
60x10x1
70x12x1

Single-arm Cable Curls:
20x10x1
30x10x1
40x10x1
40x10x1

+ stretching

Duration: 90 minutes

1/11 – Chest/Shoulders/Triceps

Nice, strong workout today. 345 is my best effort to-date with the narrower grip and with keeping my legs flat. Getting there. Did some DB floor presses, which were OK. Forearm didn’t complain, but I gassed on them quickly after all the reps on BB floor presses. Moved on to dips for the first time in a long while and focused on keeping my shoulder blades pinched back/together during each rep – seems to make the movement quite a bit tougher, and isolates the triceps more. Finished with some light shoulder work.

Floor Press:
135x20x1
185x12x1
225x6x1
255x3x1
285x2x1
315x2x1
330x1x1
345x1x1
315x2x1
315x3x1
225x28x1

DB Floor Press:
90x12x1
100x12x1
110x12x1
120x6x1

Dips:
bw x12x1
+45x12x1
+45x12x1
+45x12x1
bw x12x1

Straight-arm Side Laterals:
30x12x1
30x12x1
25x12x1
25x12x1
25x12x1

Seated Rear Lateral Machine:
100x12x1
100x12x1
100x12x1
100x12x1
100x12x1

+ stretching

Duration: 70 minutes

1/9 – Legs/Arms

Nice squatting tonight. Did everything beltless except for my heaviest single at 565 – not bad. Hit another paused atg squat PR after my heavy single by hitting 530. Wide-stance squats felt pretty good – easy. These wide box squats are kind of like a DE movement at this point. Wasn’t sure I’d be able to hit a heavy pull on the deficit sldls, but I continued the PR trend with a 515 double. More in the tank there. Finished with light tricep stuff.

ATG Squat:
225x12x1
315x5x1
405x3x1
495x1x1
565x1x1
530x1x1 (paused PR)
530x1x1
530x1x1
530x1x1
530x1x1

Wide-stance Box Squat (~13.5″ box):
315x3x1
350x3x1
390x5x1

Deficit SLDL (bar @ ankle height):
225x3x1
315x3x1
405x2x1
460x1x1
515x2x1 (PR)

Overhead Single-arm Rope Extensions:
30x12x1
30x12x1
30x12x1

Flat Elbows-out Extensions:
50x12x1
50x12x1
50x12x1

Flat DB Presses (elbows tucked):
50x12x1
50x12x1
50x12x1

Single-arm Cable Presses:
30x12x1
40x12x1
50x12x1

+ stretching

Duration: 90 minutes

1/7 – Back/Biceps

Tough workout. I was feeling very worn out from last week’s lifting, still, and deads were just incredibly weak. Nothing exciting to report here.

Deadlift:
135x12x1
225x10x1
315x3x1
405x1x1
495x1x1
585x1x1
605x3x1
605x2x1

Shrugs:
225x8x1
315x8x1
405x8x1
495x8x1
405x8x1

Kneeling Single-arm Rope Pulldowns:
80x8x1
80x8x1
80x8x1
80x8x1
80x8x1

Wide-grip Pulldowns:
207x12x1
207x12x1
207x12x1

EZ Curls:
75x8x1
95x8x1
115x8x1
135x8x1
155x8x1
135x8x1
115x8x1
95x12x1
75x12x1

Single-arm DB Hammer Curls:
55x12x1
55x12x1
45x12x1

+ stretching

Duration: 70 minutes

1/4 – Chest/Shoulders/Triceps

Real nice pressing workout. All three workouts this week have been great. Floor presses felt real strong, and hit a nice 8rep PR with 295. Work capacity much improved over the last few weeks. Shoulders felt good, and by the time I got to rev. cg bench I was toast.

Floor Press:
135x20x1
185x10x1
225x10x1
255x8x1
275x8x1
295x8x1 (PR)
275x8x1
275x8x1
275x7x1
255x9x1

Front DB Raise:
55x12x1
55x12x1
55x12x1

Strict Straight-arm Side Laterals:
25x12x1
30x12x1
30x12x1

Rear Delt Flye Machine:
100x12x1
100x12x1
100x12x1

Smith Reverse CG Bench:
195x8x1
195x8x1
195x8x1

Single-arm Reverse Pushdown:
30x12x1
33x12x1
37x12x1
40x10x1
43x10x1
50x10x1

+ stretching

Duration: 80 minutes

1/2 – Legs/Arms

Great workout to start the year with. My low back is absolutely fried, so much so that I considered doing floor presses today and not squatting like usual. I decided that wasn’t the proper attitude to start the new year with so I attacked squats, going ATG, beltless, and paused (3+seconds in the hole on each rep). I ended up with 2 PR’s, hitting 515 for a single, and 500 for a double. Wide-stance squats went well, and I finished with some light’ish deficit SLDLs. Tricep work rounded things out.

Paused ATG Squats (3-5 sec pauses):
135x12x1
225x6x1
315x3x1
405x3x1
455x3x1
495x1x1
515x1x1 (PR)
500x2x1 (PR)

Wide-stance Box Squats (~13.5″ box):
315x6x1
335x6x1
375x6x1

Deficit SLDL (bar @ ankle height):
315x3x1
405x3x1
405x3x1

Overhead DB Extensions:
60x12x1
70x12x1
80x12x1
90x12x1

Single-arm Overhead Rope Extensions:
20x12x1
30x12x1
30x12x1
30x12x1

V-bar Pushdowns:
80x12x1
80x12x1
80x12x1
80x12x1

+ stretching

Duration: 90 minutes