11/28 – Squat – 5/3/1

Nice quick post-thanksgiving session. Squats and Bench and done. Squats feeling really strong – 545 for 5 was cake. I expect reps for 600+ soon. 360 bench also easy – slowly getting more confident with my elbow and setup.

Wide-stance Squat:
135x10x1
225x5x1
315x3x1
405x5x1
495x3x1
545x5x1

Bench Press:
135x10x1
185x6x1
225x3x1
275x1x1
325x1x1
360x1x1
325x3x1

Duration: 35 minutes

11/25 – Deadlift – 5/3/1

Most excellent deadlifting today. Target single was 640 and that was easy so I pushed it a bit and ended up hitting 700 for 4. 50+ PR over my previous 4 rep best of 650×4, and leaps past my 3 rep PR of 680. Real pleased. I added in cable abduction work today help strengthen the hip flexors more – light resitsance and high reps is the ticket with these.

Deadlift:
135x12x1
225x10x1
315x5x1
405x3x1
505x5x1
570x3x1
640x1x1
675x1x1
700x4x1 (PR)

Conventional SLDL:
405x4x1
405x4x1
405x4x1
405x4x1

Wide-grip Pendlay Rows:
225x6x1
225x6x1
225x6x1
225x6x1
225x6x1

Standing Single-leg Cable Abduction:
23x20x1
23x20x1
23x20x1
23x20x1
23x20x1

Seated Bicep Curl Machine:
75x8x1
100x8x1
125x8x1
150x8x1
125x8x1
100x8x1
75x8x1
50x15x1
37x25x1

Duration: 60 minutes

11/24 – Incline Bench Press – 5/3/1

Good pressing today. Elbow feeling pretty good. Single @ 335 was not too tough, probably could have had a double, still hesitant to push it hard though.

Incline Bench Press:
135x12x1
185x6x1
225x5x1
265x5x1
300x3x1
335x1x1
315x2x1

Chins:
bw x10x1
bw x10x1
bw x10x1
bw x10x1
bw x15x1

Seated Chest Press – Neutral Grip:
100x50x1
100x50x1
100x50x1

Seated Shoulder Press:
100x50x1

Flat DB Flyes:
40x50x1

Concentration Curl:
55x6x1
55x6x1
55x6x1
55x6x1
55x8x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

11/21 – Squat – 3’s

More wide squats with the single-ply briefs. 515 was easy, but I did not push for more reps to save my hips/knee. ATG Zerchers felt real nice.

Wide-stance Squats:
135x10x1
225x6x1
315x5x1
405x3x1
460x3x1
515x3x1

ATG Zercher Squats:
225x6x1
315x6x1
405x6x1
315x6x1

Seated Leg Extension:
325x20x1
325x20x1
325x20x1
325x20x1
325x20x1

Seated Bicep Curl Machine:
75x10x1
100x10x1
125x10x1
125x10x1
125x10x1

DB Hammer Curls:
35x10x1
45x10x1
55x10x1
65x10x1
75x10x1
85x10x1
95x10x1

Decline Sit-ups:
bw x20x1
bw x20x1
+14x20x1
+14x20x1
+14x20x1

Duration: 60 minutes

11/20 – Upper

Good pressing today. Elbow feeling pretty good. Did more singles on bench today – 355 was pretty easy, but hard at the same time since my setup is feeling really unstable/loose still. Time under heavy weight will fix that.

Bench Press:
135x10x1
135x10x1
185x6x1
225x3x1
275x1x1
325x1x1
355x1x1
225x20x1

Reverse CG Bench Press:
135x20x1
135x20x1

CG Pulldown:
150x10x1
200x10x1
200x10x1
200x10x1
200x10x1

Standing DB Press – Neutral Grip:
35x10x1
45x10x1
55x10x1
65x10x1
75x10x1
85x10x1
95x10x1

DB L-Laterals:
35x10x1
35x10x1
35x10x1
40x10x1
45x12x1
50x12x1
25x15x1

Duration: 60 minutes

11/18 – Deadlift – 3’s

Blah workout. Tried deads with the briefs on – they felt OK but I was feeling the fatigue from wide-stance squats from Friday, and those rows yesterday. 605×3 was pretty easy but I did not feel like pushing for more reps. My knee really bothered me on conventional pulls and held me back there.

Deadlift (reps deloaded):
135x10x1
225x6x1
315x3x1
405x3x1
475x3x1
545x3x1
605x3x1

Conventional Deadlift:
405x3x1
455x3x1
505x3x1
535x3x1

45-degree Hypers:
bw x10x1
+50x10x1
+60x10x1
+60x10x1

Decline Crunches:
bw x20x1
bw x20x1
+14x20x1
+14x20x1
+14x20x1

Duration: 45 minutes

11/17 – Incline Bench – 3’s

Good pressing today. Had more there but cut it short on the set @ 315 to take it easy on my elbow. Pushed rows a bit harder today, still all pretty easy. Feeling good with those. Light high volume db pressing felt solid.

Incline Bench Press:
135x10x1
185x10x1
225x3x1
250x3x1
280x3x1
315x4x1 (PR)
225x20x1

BB Rows:
225x5x1
265x5x1
265x5x1
315x5x1
355x5x1
365x5x1
395x5x1

Pec Flye Machine (slow reps):
40x12x1
60x12x1
80x12x1
100x12x1

Flat DB Bench:
50x100x1
60x50x1

Seated Bicep Curl Machine:
75x10x1
100x10x1
125x10x1
150x10x1
100x10x1
86x10x1
75x10x1
62x12x1
50x15x1
37x25x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

11/14 – Squats – 5’s

Tried wide-stance squats in the briefs for a change of pace. Hips felt pretty good with the additional support. Knee felt OK. Tried some ATG warmups and the knee did not like those. Worked up to the target 495×5, which was pretty easy.

Wide-stance Squats:
135x10x1
225x6x1
315x5x1
385x5x1
440x5x1
495x5x1

Leg Extensions:
325x20x1
325x20x1
325x20x1
325x20x1
325x20x1

Preacher Curls:
75x10x1
95x10x1
115x10x1
125x6x1
125x6x1
115x6x1
115x6x1
95x10x1

Seated Rows Machine:
200x20x1
200x20x1

Seated Rear Delt Flye Machine:
40x20x1
40x20x1

Duration: 45 minutes

11/13 – Upper

Good upper body workout. My elbow was feeling pretty solid today so I did some low volume benching, slowly adding weight there. 350 was not too bad. Setup is awkward since I am unracking at around 3/4 rep position and never really able to get settled as I’m not locking the weight out and holding it for a few seconds (like I like to do) to start. Did some neutral grip standing db presses – all real easy, and the elbow did not mind. Wide-grip rows and snatch-grip shrugs felt great.

Bench Press:
135x12x1
135x12x1
135x12x1
185x6x1
225x3x1
275x1x1
325x1x1
350x1x1
275x6x1

Seated Shoulder Press Machine:
100x50x1

Standing DB Press – Neutral Grip:
30x10x1
40x10x1
50x10x1
60x10x1
70x10x1
80x10x1
90x10x1

Straight-arm DB Laterals:
25x12x1
25x12x1
25x12x1

Wide-grip BB Rows:
225x10x1
275x10x1
325x10x1
275x10x1
225x15x1

Snatch-grip Shrugs:
225x10x1
225x10x1
315x10x1
315x10x1
405x10x1

Duration: 60 minutes

11/11 – Deadlift – 5’s

Pulling was easy today, but damn if my hips are not killing me. My hips are double jointed and as these raw pulls get heavier the toll being taken is just too great, I think. Single-ply briefs, even loose, provide enough tightness to keep my hips in place, so I think next week I will have to switch back to using them full-time. Maybe keep light raw deads in as assistance.

Deadlift (reps deloaded):
245x5x1
335x5x1
445x5x1
505x5x1
575x6x1

SLDLs:
335x5x1
385x5x1
435x5x1
435x5x1
385x5x1

Ab Roll-outs:
bw x10x1
bw x10x1
bw x10x1
bw x10x1
bw x10x1

45-degree Hypers:
+45x10x1
+45x10x1
+45x10x1
+45x10x1
+45x10x1

Duration: 60 minutes