8/29 – ATG Squat – 5/3/1

Average workout. Not a ton of energy today, but I tripled the target single. Added as much extra weight as possible to the leg extension machine, but it is still lacking.

ATG Squat:
135x10x1
225x3x1
315x3x1
405x5x1
460x3x1
515x3x1

Seated Leg Extension:
200x8x1
217x8x1
234x8x1
248x8x1
262x8x1
276x8x1

Rope Face-pulls:
80x20x1
80x20x1
80x20x1
80x20x1
80x20x1

Seated Curl Machine:
75x20x1
75x20x1
75x20x1
75x20x1
75x25x1

Duration: 40 minutes

8/28 – Reverse CG Bench – 5/3/1

Good session. Elbow is limiting me a bit on the reverse bench but not as bad as it does on flat bench or even incline. Hit a double PR regardless and had some more in the tank. I feel like the high rep machine presses are helping things, less elbow discomfort from workout to workout.

Reverse CG Smith Bench:
105x20x1
105x20x1
195x5x1
245x5x1
270x5x1
305x3x1
340x2x1 (PR)

Seated Shoulder Press Machine:
75x20x1
100x20x1
125x20x1
150x20x1
175x20x1
125x20x1

Seated Chest Press:
100x20x1
125x20x1
150x20x1
175x20x1

Seated Neutral Grip Chest Press:
100x20x1
125x20x1
150x20x1
175x20x1

DB L-Laterals:
40x4x1
50x4x1
60x4x1
70x4x1
50x4x1
40x12x1

Shrugs:
225x4x1
315x4x1
405x4x1
495x4x1
495x4x1
545x4x1
495x4x1
405x4x1

Duration: 60 minutes

8/25 – Deadlift – 5/3/1

Good pulls today. Tripled the target single without too much trouble. No briefs or anything yet, so I am especially pleased with it. Conventional SLDLs were great – 485 for 10 was cake. Ab roll-outs are getting really easy. The first time I did them a few weeks ago I was sore for over a week; now I crank them out twice/week without any soreness at all.

Deadlift:
135x10x1
225x3x1
315x3x1
405x3x1
475x5x1
535x3x1
600x3x1

Conventional SLDL:
405x3x1
405x3x1
425x3x1
445x3x1
465x6x1
485x10x1

Ab-Rollouts:
bw x10x1
bw x10x1
bw x10x1
bw x10x1
bw x15x1

Single-arm Band Rehab Movements:
red x50x1
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

8/25 – Incline Bench – 5/3/1

Good workout. Trying to work around the elbow as much as possible – hurts on inclines but I managed to do a pretty easy double @ 315. Definitely more there. Chest press machine with a neutral grip for high reps seems to be the ticket for hammering the chest/tris without aggravating the elbow at all.

Incline Bench Press:
135x10x1
135x10x1
185x5x1
225x5x1
250x5x1
285x3x1
315x2x1

CG Pulldown:
250x3x1
284x3x1
312x3x1
333x3x1
333x6x1

Neutral grip Chest Press Machine:
50x30x1
50x30x1
100x30x1
125x30x1
150x30x1
175x30x1

Underhand BB Row:
225x10x1
225x10x1
225x10x1

Preacher DB Curl:
30x10x1
40x10x1
50x10x1
50x10x1
50x10x1
50x10x1
40x12x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

8/22 – ATG Squat – 3’s

Good squats today. Did 6 reps instead of 3 @ 485 and had room left for more. Zercher squats for assistance went well.

ATG Squat:
135x10x1
225x3x1
315x3x1
380x3x1
430x3x1
485x6x1

ATG Zercher Squats:
225x6x1
315x6x1
315x6x1
315x6x1
315x6x1

Rope Face Pulls:
60x20x1
60x20x1
60x20x1
60x20x1
60x20x1

Ab-rollouts (superset with curls):
bw x10x1
bw x10x1
bw x10x1

Single-arm Cable Curl:
30x8x1
40x8x1
50x8x1

Seated Curl Machine:
75x15x1
75x15x1
75x15x1
75x15x1
75x15x1

Duration: 60 minutes

8/21 – Reverse CG Bench – 3’s

Trying to work around the elbow so I did reverse cg bench on the smith today for my main movement. Not too bad feeling, and not far off my all time best effort on this. Good workout overall, just wish this elbow would get better.

Seated Chest Press Machine:
67x20x1

Reverse CG Smith Bench:
105x10x1
105x10x1
195x10x1
245x3x1
285x3x1
315x3x1
325x3x1
195x12x1

Seated Chest Press with Neutral Grip:
100x6x1
150x6x1
200x6x1
100x10x1
150x10x1
200x10x1

Shrugs:
225x10x1
315x6x1
405x6x1
495x6x1
495x10x1
405x12x1

Side Laterals (superset with front raises):
35x6x1
45x6x1
55x6x1
60x6x1

Front Plate Raises:
45x12x1
45x12x1
45x12x1
45x12x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

8/19 – Deadlift – 3’s

Decent pulls today – did not push them too hard since next week is 5-3-1 week, but still did a couple extra reps on the top set. SLDLs were done with 30-45s rests between sets. Pretty easy, but exhausting. The ab-roller broke on my last set, which was unfortunate.

Deadlift (reps deloaded):
135x5x1
225x5x1
365x3x1
445x3x1
505x3x1
565x5x1

SLDL:
315x6x1
315x6x1
315x6x1
315x6x1
315x10x1

Ab-rollouts:
bw x10x1
bw x10x1
bw x10x1
bw x10x1
bw x15x1

Duration: 35 minutes

8/18 – Bench – 3’s

Frustrating. My elbow has been feeling pretty good outside of the gym, but when it comes to benching it just does not want to cooperate. Barely got 335×3 on paused bench today, with the elbow really holding me back. I am going to have to omit slingshot bench on Thursdays and do something else for the time being and try to get this thing healed up. Assistance work all felt solid. Inclines are not bothered by the elbow as much, thankfully. Short rests on the higher rep assistance sets.

Paused Bench Press:
135x10x1
135x10x1
205x3x1
235x3x1
260x3x1
295x3x1
335x3x1

Incline Bench Press:
135x10x1
225x6x1
255x6x1
275x6x1
295x5x1
275x6x1

CG Pulldown:
200x6x1
250x6x1
274x6x1
298x6x1
305x8x1

Preacher Curl:
75x15x1
75x15x1
75x15x1
75x15x1

Seated Bicep Curl Machine:
62x20x1
62x20x1
62x20x1

Seated Rear Delt Row Machine:
100x20x1
100x20x1
100x20x1
100x20x1
100x25x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

8/15 – ATG Squat – 5’s

Good squats today. No hip pain, finally. 7 @ 460 is not anything crazy, but it felt pretty decent. I did not want to push things too hard and risk aggravating my hip again. Busted out the ab-roller again; I forgot how great this thing is. Had to switch leg extension machines between sets due to the machine breaking on me.

ATG Squat:
135x12x1
225x5x1
275x5x1
350x5x1
405x5x1
460x7x1

Seated Leg Extension (superset with Ab-Rollouts):
305x10x1
305x10x1
150x10x1
200x10x1
200x15x1

Ab-Rollouts:
bw x10x1
bw x10x1
bw x10x1
bw x10x1
bw x12x1

Seated Bicep Curl Machine:
75x10x1
75x10x1
87x10x1
87x10x1
87x10x1

Upside-down BB Row:
bw x10x1
bw x10x1
bw x10x1
bw x10x1
bw x10x1

Duration: 45 minutes

8/14 – Slingshot Bench Press – 5’s

Bench was tough today – lots of fatigue so I just did what was planned.

Slingshot Bench Press:
135x10x1
135x10x1
225x5x1
275x5x1
325x5x1
350x5x1
370x5x1

Chest Press Machine:
75x20x1
75x20x1

Seated OH Press:
135x10x1
135x10x1

Reverse CG Smith Bench:
195x10x1
245x10x1
245x10x1
295x8x1
245x12x1

BTN Wide-grip Pulldown (superset with side laterals):
175x10x1
200x10x1
200x10x1
200x10x1
225x10x1

Strict Side-Laterals:
25x10x1
30x10x1
35x10x1
40x10x1
30x12x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 45 minutes