10/30 – Upper

Tried some heavier bench today – felt OK. Nothing spectacular but I should not be disappointed since I have not benched over 300 in months – and I already went hard on incline this week.Did a little extra volume since I am taking tomorrow off – no squats since I think my knee should have some more time to recuperate. Deload next week, finally.

Seated Chest Press Machine – Neutral Grip:
100x20x1
100x20x1

Seated Chest Press Machine:
100x20x1
100x20x1

Shoulder Press Machine:
100x20x1
100x20x1
100x20x1

Bench Press:
135x10x1
135x10x1
135x10x1
185x5x1
225x3x1
275x2x1
300x1x1
325x1x1
345x1x1
315x3x1

Smith Reverse CG Bench:
105x10x1
195x10x1
245x3x1
285x3x1
195x10x1

DB L-Laterals:
30x10x1
40x10x1
50x10x1
30x12x1
30x12x1

Wide-grip Shrugs:
225x4x1
315x4x1
405x4x1
495x4x1
585x4x1
635x4x1
635x4x1
585x4x1
495x4x1
405x10x1
315x10x1
225x10x1

BB Rows (overhand):
225x10x1
265x10x1
320x10x1

Seated Bicep Curl Machine:
75x20x1
75x20x1
75x25x1
75x25x1
75x30x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

10/28 – Deadlift – 5/3/1

Pulls were OK today. Lots of hip fatigue was evident from the start with warmups. Managed to grind out a double @ 630 for a raw pr. Put on my briefs, since I have not used them in a long time, and did another double with 630. Felt about the same as the raw double. Lots of deep achiness in my hips, that has been building week to week from deads, so next week I will be deloading. Tried some conventionals but my knee (tweaked last thursday) did not like them much.

Deadlift (reps deloaded):
135x10x1
225x5x1
315x3x1
405x3x1
500x5x1
565x3x1
630x2x1
630x2x1

Conventional Deadlift:
405x3x1
455x1x1
505x1x1
505x1x1

Sumo SLDL:
405x6x1
405x6x1

45-degree Hypers:
+25x10x1
+50x10x1
+50x10x1
+50x10x1
+50x10x1

Duration: 45 minutes

10/27 – Incline Bench – 5/3/1

Solid pressing today. Doubled the target single, and could have had another but wanted to save my elbow.

Incline Bench Press:
135x20x1
185x5x1
225x5x1
260x5x1
295x3x1
330x2x1 (PR)
225x20x1

Chins (various grips):
bw x10x1
bw x10x1
bw x10x1
bw x10x1
bw x10x1

CG Pulldowns (reps held at bottom of rom):
200x6x1
250x6x1
250x6x1
250x6x1
250x6x1

Seated Chest Press Machine – Neutral Grip:
100x30x1
150x30x1
100x30x1

Seated Chest Press Machine:
100x30x1
150x30x1
100x30x1

Preacher Curls:
25x20x1
75x6x1
95x6x1
115x6x1
115x6x1
115x6x1
95x10x1
75x15x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

10/23 – ATG Squat – 3’s

Wasted squat day. Warmups felt solid, but after my 405 triple I felt a sharp pain in my right kneecap when I squatted down to retie my shoe. No good. I walked around for a while trying to shake it off but it did not really go away completely so I called it a day on squats. Better safe than sorry. Moved on to pressing, curls, and shrugs, which all felt really strong.

ATG Squat:
135x10x1
225x5x1
315x3x1
405x3x1

Seated Chest Press Machine – Neutral Grip:
100x10x1
150x10x1
200x10x1
250x10x1
150x20x1

Seated Shoulder Press Machine:
100x10x1
150x10x1
200x10x1
150x10x1
100x20x1

Shrugs – Wide grip:
225x6x1
315x6x1
405x6x1
495x6x1
495x6x1
495x6x1
495x6x1

Seated Bicep Curl Machine:
100x20x1
100x20x1
100x20x1
125x20x1
150x12x1
150x12x1
100x12x1
75x12x1
50x60x1

Klokov Press (hands on collars):
45x12x1
45x12x1
45x12x1
45x12x1
45x12x1

Duration: 60 minutes

10/20 – Incline Bench – 3’s

Another week with an incline PR, but that last rep was a grinder and my elbow was a bit achy for a while afterwards. Probably going to dial it back a bit next week for the top single and just do the single and not go for the reps.

Incline Bench Press:
135x10x1
135x10x1
185x5x1
245x3x1
275x3x1
310x5x1 (PR)

Seated Chest Press Machine – Neutral Grip:
100x30x1
100x30x1
100x30x1
100x40x1

Seated Chest Press Machine:
100x30x1
100x30x1
100x40x1
100x40x1

CG Pulldown:
125x10x1
150x10x1
175x10x1
200x10x1
225x10x1
175x10x1
175x10x1
175x10x1
125x20x1
125x20x1

Straight-arm Lat Pushdowns:
43x20x1
43x20x1
43x20x1
43x20x1
50x20x1

Seated Bicep Curl Machine:
75x20x1
100x20x1
125x10x1
125x10x1
75x20x1
50x30x1

V-bar Cable Curls:
50x15x1
60x15x1
70x15x1
80x15x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 45 minutes

10/16 – Upper

Nice upper body workout. Nothing crazy.

Bench Press:
135x20x1
135x20x1
135x20x1
135x20x1
135x20x1

Seated Shoulder Press:
100x20x1
100x20x1
100x20x1
100x20x1
100x20x1

Seated Chest Press Machine – Neutral Grip:
100x20x1
100x20x1
100x20x1
100x20x1
100x20x1

DB L-Laterals:
40x12x1
40x12x1
40x12x1
40x12x1

Wide-grip Pulldowns:
175x10x1
175x10x1
175x10x1

Single-arm Rope Face-Pulls:
40x20x1
40x20x1
40x20x1
40x20x1
40x20x1

Neutral-grip Flat DB Bench:
55x20x1
55x20x1
55x20x1

Shrugs:
225x10x1
315x10x1
405x10x1
405x10x1
405x10x1

Duration: 45 minutes

10/13 – Incline Bench – 5’s

Good workout. Elbow was a bit stiff today so I took it easy on assistance. Another PR on incline bench, though.

Incline Bench Press:
135x10x1
135x10x1
135x10x1
185x5x1
230x5x1
260x5x1
295x8x1 (PR)

CG Pulldown:
250x10x1
250x10x1
200x10x1
200x10x1
200x10x1

Seated Chest Press Machine – Neutral Grip (superset with regular grip):
100x10x1
100x10x1
100x10x1
100x10x1
100x10x1
100x10x1
100x10x1
100x10x1
100x10x1
100x10x1

Seated Chest Press Machine:
100x10x1
100x10x1
100x10x1
100x10x1
100x10x1
100x10x1
100x10x1
100x10x1
100x10x1
100x10x1

Rope Face Pulls:
80x20x1
80x20x1
80x25x1
80x25x1
80x25x1

DB Hammer Curls:
55x10x1
65x10x1
75x10x1
85x10x1
95x10x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 45 minutes