12/30 – Deadlift – 5’s

Great pulls today. 595 is moving as fast as 405 does on a typical day. Had 8 reps from a dead stop and could have done 10 more I bet. Easy peasy. Felt super tired, though, for SLDLs, but I recovered and hammered some solid rows. Heaviest I have gone on them in a long, long time. I find I prefer bands for abduction/adduction work with the constantly changing tension. More tricep extensions. Light but feeling decent once I get a few reps out of the way.

Deadlift (reps deloaded):
135x12x1
225x8x1
365x3x1
455x5x1
515x5x1
595x8x1

SLDL:
405x4x1
455x4x1
455x4x1

BB Rows:
225x4x1
275x4x1
325x4x1
375x4x1
425×4-325×4-275×4-225×10 (dropset)

Band Hip Adduction:
doubled red x20x1
doubled red x20x1
doubled red x20x1

Seated Tricep Extension:
87x12x1
87x12x1
87x12x1

Duration: 60 minutes

12/29 – Incline Bench – 5’s

Good inclines today. Repeating the previous cycle’s targets since it went so piss-poor, excluding the PR on the 3’s week. Off to be better start this time, with an easy 305×5 effort. Had more, but didn’t push for it. Did some declines for a change – all light and easy for now. I’m trying to finish up the healing of my elbow – right now it doesn’t bother me at all on presses, but any extension movement just kills. After doing the light extension work today it felt considerably better, so I am thinking/hoping that actually working it in the planes that hurt it will make it heal up, and that it’s just so damn sore from NOT being worked at all.

Incline Bench Press:
135x12x1
205x6x1
240x5x1
270x5x1
305x5x1
270x5x1
250x6x1
230x10x1

Decline Bench Press (first three sets done before inclines):
135x12x1
185x5x1
225x5x1
245x5x1
275x5x1
275x5x1
275x5x1

Bench Dips:
bw x10x1
bw x10x1
bw x10x1
bw x10x1

OH Band Extensions:
red x10x1
red x10x1
red x10x1

Seated Tricep Extension Machine:
75x10x1
75x10x1
75x10x1

Wide-grip Pulldowns:
175x10x1
200x10x1
200x10x1
200x10x1
200x10x1

Seated Bicep Curl Machine:
75x8x1
100x8x1
125x8x1
100x8x1
75x10x1
75x10x1
100x10x1
100x10x1
75x10x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

12/22 – Incline – 5/3/1

Pretty good workout today. Probably the last of the week while I deload/recover. Elbow was feeling better today and inclines went pretty well. Probably could have pushed out that 340 target single but I decided to do a few singles at 325 instead, to be safe.

Incline Bench Press:
135x12x1
135x12x1
135x12x1
135x12x1
185x6x1
225x5x1
270x5x1
305x3x1
325x1x1
325x1x1
285x3x1
265x5x1
245x6x1
225x8x1

Flat Neutral Grip DB Bench:
60x12x1
60x12x1
60x20x1

Flat DB Flyes:
40x12x1
40x12x1
40x20x1

Standing Neutral Grip DB Press:
50x12x1
50x12x1
50x20x1

Muscle Snatch:
95x10x1
145x10x1

Wide-grip Pulldowns:
125x12x1
125x12x1
125x20x1

Underhand CG Pulldowns:
125x12x1
125x12x1
125x20x1

Rope Face Pulls:
80x12x1
80x12x1
80x20x1

Rope Pushdowns:
40x12x1
40x12x1
40x20x1
40x20x1
40x20x1

Band Abduction:
red x50x1

DB Curls:
20x12x1
20x12x1
20x12x1

Hammer DB Curls:
40x12x1
40x12x1
40x12x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

12/20 – Squat – 5/3/1

Excellent squatting today. Tons of energy and strength resulting in a nice PR. I knew I would be hitting 600+ for reps sooner than later. 605 for the triple was a near max (maybe one more rep there), so I think I am good for 630-640 for a max single right now.

Wide-stance Squats:
135x10x1
225x6x1
315x5x1
410x5x1
500x3x1
555x1x1
585x1x1
605x3x1 (PR)

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

Seated Bicep Curl Machine:
100x8x1
125x8x1
125x8x1
125x8x1

DB Hammer Curls:
60x8x1
60x8x1
60x8x1
60x8x1

Decline Sit-ups:
bw x20x1
bw x20x1
bw x20x1
bw x20x1

Duration: 45 minutes

12/18 – Upper

Nothing too fancy here today. Shrugs were limited by my grip, which was horrendous today even with straps. Cold hands, cold bar. Took it easy on pressing (elbow).

Bench Press:
135x12x1
185x6x1
225x6x1
225x6x1

Flat DB Bench:
55x25x1
55x25x1
55x25x1

Pec Flye Machine:
60x30x1
60x30x1
60x30x1
60x30x1

Standing DB Press:
55x10x1
55x10x1

Seated Rear Laterals:
20x30x1
20x30x1
20x30x1

Straight-arm Side Laterals:
20x30x1

Bench Dips:
bw x10x1
bw x10x1
bw x10x1

Shrugs:
135x10x1
225x10x1
315x10x1
405x10x1
495x10x1
585x8x1
635x6x1
635x7x1
585x8x1
495x8x1
405x10x1
315x10x1

Duration: 60 minutes

12/16 – Deadlift – 5/3/1

Pretty solid session today. Deads were feeling sluggish due to still being sore from squats on Friday, but I ended up hitting a new rep PR with 650 for 6. I had more there but my grip gave out so I called it good. Did one more triple at 575 and moved to conventionals, but I was running on fumes at that point. Did a few doubles and finished with accessory work.

Deadlift:
135x10x1
225x6x1
315x5x1
405x3x1
510x5x1
575x3x1
650x6x1 (PR)
575x3x1

Conventional Deadlift:
405x2x1
455x2x1
505x2x1

Pendlay Rows (rowing to upper chest):
225x6x1
225x6x1
225x6x1
225x6x1
225x6x1

Seated Bicep Curl Machine:
75x8x1
100x8x1
125x8x1
125x8x1
100x8x1
75x12x1
75x15x1
75x16x1

Standing Cable Hip Abduction:
20x50x1

Duration: 45 minutes

12/15 – Incline Bench – 5/3/1

Frustrating workout. My elbow has been feeling good, but today during inclines it just felt off. No real pain, but it felt unstable/weird at the bottom of the reps. Opted to pass on going for the target single (340) and just did another set with 305 and called it good. Maybe go for a big single next week during deload if the elbow cooperates.

Incline Bench Press:
135x12x1
185x6x1
225x5x1
270x5x1
305x3x1
305x2x1

CG Pulldown:
150x6x1
200x6x1
250x6x1
250x6x1
250x10x1

Seated Chest Press Machine – Neutral Grip:
100x25x1
100x25x1
100x25x1

Seated Shoulder Press Machine – Neutral Grip:
75x25x1
75x25x1
75x6x1
150x6x1
200x6x1

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

Overhead Band Extensions:
red x10x1
red x10x1
red x10x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 45 minutes

12/11 – Upper

Good workout today. Bench is starting to come around. 365 was pretty tough, though. Seated muscle snatches are different, and pretty difficult.

Bench Press:
135x12x1
135x12x1
185x6x1
225x3x1
275x3x1
325x1x1
350x1x1
365x1x1

Paused Bench Press (5s pauses):
225x3x1
225x5x1

Standing DB Press – Neutral Grip:
60x10x1
70x10x1
70x10x1

Dips:
bw x10x1
bw x10x1

Wide-grip BTN Pulldown:
150x10x1
200x10x1
150x10x1
150x10x1
150x10x1

Front Raises:
60x10x1
70x10x1
100x10x1

Seated Muscle Snatch:
45x10x1
45x10x1
65x10x1
75x10x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

12/9 – Deadlift – 3’s

Easy pulls today. Could have had many more @ 615. Conventionals felt solid – no knee complaints. Rows were strong, got a bit carried away on the last set.

Deadlift (reps deloaded):
225x6x1
225x3x1
315x3x1
405x3x1
480x3x1
550x3x1
615x3x1

Conventional Deadlift (reps deloaded):
405x3x1
455x3x1
505x1x1
555x3x1

BB Rows:
225x5x1
275x5x1
325x5x1
375x5x1
275x10x1
225x25x1

Decline Sit-ups:
bw x20x1
bw x20x1
bw x20x1
bw x20x1
bw x20x1

Duration: 60 minutes