1/30 – Squat – 3’s

Nice squats today. Felt pretty strong under the bar. 545 for 7 was pretty easy. My tricep/elbow is improving well with the steady tricep work – less pain each day I work them.

Wide-stance Squats:
135x12x1
225x6x1
325x5x1
435x3x1
485x3x1
545x7x1

Standing Band Adduction:
doubled red x20x1
doubled red x20x1
doubled red x20x1

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

Seated Bicep Curl Machine:
100x10x1
100x10x1
100x10x1
100x12x1
75x12x1
50x12x1

Seated Tricep Extension Machine:
37x15x1
50x15x1
62x15x1
75x15x1
62x15x1
50x15x1
37x15x1

Duration: 45 minutes

1/29 – Bench – 3’s

Good bench today – could have had another rep at 335 I think, but 4 was good.

Bench Press:
135x12x1
185x6x1
225x6x1
260x3x1
295x3x1
335x4x1

Long-paused Bench Press:
225x12x1
225x12x1

BB Rows:
225x4x1
275x4x1
325x4x1
375x4x1
325x4x1
275x6x1
225x15x1

Bench Dips:
bw x12x1
bw x12x1
bw x12x1
bw x15x1

OH BB Extensions:
45x15x1
65x15x1
85x15x1
85x15x1
85x15x1

Band Pull-Aparts:
red x20x1
red x20x1
red x20x1

Duration: 45 minutes

1/27 – Deadlift – 3’s

Tough workout today – bad migraine really capped what I effort I could put forth. Managed to do the deads I needed to do and that is about all I had. Did some light face pulls and ran the rack on db hammer curls and called it good.

Deadlift:
135x12x1
225x6x1
315x3x1
405x3x1
505x3x1
575x3x1
635x3x1

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

DB Hammer Curls (one big drop set):
100x5x1
95x5x1
90x5x1
85x5x1
80x5x1
75x5x1
70x5x1
65x5x1
60x5x1
55x5x1
50x5x1
45x5x1
40x5x1
35x5x1
30x5x1
25x10x1
20x10x1
15x10x1
120x10x1

Duration: 45 minutes

1/26 – Incline – 3’s

Good session. Presses felt pretty strong, hitting the target for incline and getting a PR.

Incline Bench Press:
135x12x1
135x12x1
185x6x1
225x3x1
260x3x1
290x3x1
325x3x1 (PR)

Decline Bench Press:
225x3x1
275x3x1
325x3x1
325x3x1
325x3x1
275x5x1

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

Reverse Bicep Curl Machine – Single Arm:
25x12x1
25x12x1
25x12x1
25x12x1

Chins:
bw x10x1
bw x10x1
bw x10x1
bw x10x1

Bench Dips:
bw x12x1
bw x12x1
bw x12x1
bw x12x1

OH DB Extension:
55x15x1
65x15x1
75x15x1

Band Pull-Aparts:
red x50x1
red x20x1
red x20x1
red x20x1

Duration: 60 minutes

1/23 – Squat – 5’s

Extreme, extreme soreness in my rear delts and traps from those push presses yesterday. I really almost scrapped squats after doing 135 and 225 since I could barely hold the bar, but things got better as I added weight. Ended up easily hitting the target of 525×5, plus a rep. Moved on to zombie front squats and hit a PR there with 350 for 3. Actually pretty easy; starting to think 405 will be there soon, if not already.

Wide-stance Squat:
135x12x1
225x5x1
315x5x1
425x5x1
475x5x1
525x6x1

Zombie ATG Front Squat:
225x3x1
275x3x1
325x3x1
350x3x1 (PR)
325x3x1

Standing Band Adduction:
doubled red x20x1
doubled red x20x1
doubled red x20x1
doubled red x20x1

Preacher Curls:
75x12x1
95x12x1
95x12x1
95x12x1
95x12x1

Duration: 60 minutes

1/22 – Bench – 5’s

Giving bench press a go on the 5-3-1 routine. 315×5 was the target for today, and it was not a problem, but also not as easy as I had hoped; I am pretty fatigued from Monday still. I decided to do push presses for the first time in a long time and was pleased to still be able to hit a pretty easy 255 triple.

Bench Press:
135x12x1
135x12x1
185x6x1
225x5x1
240x5x1
275x5x1
315x6x1

Push Press:
45x12x1
45x12x1
45x12x1
95x10x1
135x10x1
185x6x1
225x5x1
255x3x1

Shrugs:
225x5x1
315x5x1
405x5x1
495x5x1
585x5x1
585x5x1
495x6x1
495x10x1
405x12x1

Single-arm Cable Pushdowns:
20x12x1
20x12x1
20x12x1
20x12x1
20x12x1
20x12x1

OH Band Extensions:
red x12x1
red x12x1
red x12x1

Duration: 60 minutes

1/20 – Deadlift – 5’s

Good pulls. 605 was nice and easy. SLDLs felt pretty solid. Underhand grip on bb rows for a change.

Deadlift:
135x12x1
225x6x1
315x3x1
405x3x1
465x5x1
525x5x1
605x6x1

SLDL:
405x4x1
455x4x1
505x4x1

Underhand BB Rows:
225x4x1
275x4x1
325x4x1
325x4x1
275x6x1
275x6x1
225x10x1

OH Band Extensions:
red x10x1
red x10x1
red x10x1

OH BB Extensions:
45x10x1
45x10x1
45x10x1

Band Abduction:
red x20x1
red x20x1
red x20x1

Duration: 60 minutes

1/19 – Incline – 5’s

Good pressing today. Easily hit the target 310×5 and added a rep. Had a couple more there. Did some rep work on the way down, then worked up to a pretty easy 315×5 on decline. Curls and light back work to finish things off.

Incline Bench Press:
135x12x1
135x12x1
185x6x1
225x5x1
245x5x1
275x5x1
310x6x1 (PR)
275x6x1
255x8x1
235x12x1

Decline Bench Press:
225x5x1
275x5x1
295x5x1
315x5x1
225x12x1

Bench Dips:
bw x12x1
bw x12x1
bw x12x1
bw x12x1

CG Pulldown:
150x10x1
200x10x1
250x10x1
200x10x1
200x12x1

Seated Bicep Curl:
75x10x1
100x10x1
125x10x1
100x10x1
100x10x1
100x10x1
100x10x1
75x12x1
50x15x1

Overhead Band Extensions:
red x10x1
red x10x1
red x10x1
red x10x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

1/16 – Squat – 5/3/1

Deviated from the 5-3-1 rep scheme again and went 2-2-1 with the target work sets, then went for a new 1rm. Hit 635 handily despite one of my knee wraps unraveling while walking the squat out. Could have doubled it for sure. 655 next time? Great week for lifting hitting PRs on each of my 3 big lifts.

Wide-stance Squat:
135x12x1
225x6x1
315x5x1
415x2x1
505x2x1
565x1x1
615x1x1
635x1x1 (PR)

Band Adduction:
doubled red x30x1
doubled red x30x1

DB Hammer Curls (one big drop set):
75x6x1
70x6x1
65x6x1
60x6x1
55x6x1
50x6x1
45x6x1
40x8x1
35x8x1
30x10x1
25x12x1
20x15x1
15x20x1

Duration: 45 minutes

1/15 – Upper

Decent benching but I had to hold things back a bit since my elbow was complaining on the heavier work. Feel like I had a lot more in me, but pressing 2x a week is proving to be hard on the elbow; probably going to have to dial things back some.

Bench Press:
135x12x1
185x6x1
225x5x1
275x3x1
325x2x1
350x1x1
350x2x1
325x5x1

Long-paused Bench Press:
225x10x1
225x10x1

Bench Dips:
bw x12x1
bw x12x1
bw x12x1

Neutral Grip Flat DB Bench:
60x5x1
90x5x1
110x5x1
130x4x1

Snatch-grip Shrugs:
225x10x1
315x10x1
405x10x1
495x10x1

Duration: 60 minutes