3/31 – Deadlift – 5/3/1

This session was really tough. First, my hips/legs are still really sore from squats on Friday. Something is going to have to change because this is really hampering my deadlifting. Second, seasonal asthma hit out of nowhere and I spent the entire workout hyperventilating and trying to catch my breath. Not the most fun. Despite these challenges I somehow managed to hit the target single (695) with a double.

On a side note, after a friend told me how his plates he bought for his home gym all weigh 44 pounds instead of 45 I decided to weigh some of the rubber coated plates that our gym has here. They all weighed 46.5 to 47 pounds Does not seem like a big deal but they add up when you have 14 plates on the bar. I guess my 730×2 deadlift PR is really more like 750×2. I will take that!

Deadlift:
135x12x1
225x10x1
335x5x1
425x3x1
545x3x1
620x2x1
695x2x1

Conventional Deadlift:
405x3x1
475x2x1
525x2x1
575x2x1

Snatch-grip BB Row:
225x8x1
275x8x1
275x8x1
275x8x1
275x8x1

Preacher Curl:
75x15x1
75x15x1
75x15x1
75x15x1
75x15x1

Rope Pushdowns:
80x12x1
80x12x1
80x12x1
80x12x1
80x12x1

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

Duration: 60 minutes

3/30 – Incline – 5/3/1

Good inclines today. Went after the 350 single that I skipped last cycle and got it (barely). That ties my PR. I will have to think about dialing back my incline working max for a few cycles, or whether I will continue to push forward (diminishing returns lately it seems). That 350 tired me out so overheads were hard, but still had a few good reps @ 265, beltless.

Incline Bench Press:
135x12x1
185x6x1
235x6x1
280x5x1
315x3x1
350x1x1 (PR)

Push Press:
95x12x1
135x12x1
185x2x1
225x1x1
265x1x1
265x2x1
225x8x1

Wide-grip Pulldowns (bench plane):
150x12x1
175x12x1
175x12x1
175x12x1
175x12x1

OH BB Extensions:
95x12x1
95x12x1
95x12x1
95x12x1
95x12x1

Seated Bicep Curl Machine (one big dropset):
75x20x1
100x20x1
100x20x1
75x25x1
50x30x1

Duration: 60 minutes

3/27 – Squat – 3’s

Good squats today. My knee is feeling more stable, and I do not even think about it with it wrapped. 565×4 was solid, could have done more but did not want to push my knee too much. Lower volume on zombie fronts, but PRd with a 405 double.

Wide-stance Squat:
135x12x1
225x10x1
335x5x1
455x3x1
505x3x1
565x4x1

Zombie ATG Front Squat:
225x2x1
315x2x1
405x2x1 (PR)

Single-arm Cable Curl:
20x8x1
30x8x1
40x8x1
50x8x1
60x8x1
30x10x1
30x10x1
30x10x1
30x10x1
30x10x1
30x10x1

Single-arm Cable Pushdown:
30x10x1
30x10x1
30x10x1
30x10x1
30x10x1
30x10x1

Duration: 60 minutes

3/26 – Bench – 3’s

Bench was pretty good today. I missed the triple at 345, but it was more to do with my setup being off (too far back under the bar) than strength. Did a double and then did some nice paused triples with 315; heaviest I have paused since my elbow issues, and they were not too bad either. Did some rep work, then some close grip bench, which felt ok for a change.

Bench Press:
135x12x1
185x6x1
225x6x1
270x3x1
305x3x1
345x2x1
225x12x1
225x12x1

Paused Bench Press:
315x3x1
315x3x1
225x12x1

Neutral Grip Flat DB Bench:
55x12x1
75x12x1
75x12x1

CG Bench Press:
225x12x1
225x12x1
225x12x1

Seated Tricep Extension Machine (one big drop-set):
75x20x1
62x20x1
50x20x1
38x20x1
25x20x1
75x20x1

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

Snatch-grip Shrugs:
585x7x1 (PR)
495x7x1
405x7x1
315x10x1
225x10x1

Band Pull-Aparts:
red x30x1
red x30x1
red x30x1
red x30x1

Duration: 60 minutes

3/24 – Deadlift – 3’s

Meh. My hips/legs/joints are still super sore from squats Friday; not sure what is up with that. I opted for conventional pulls to give the hips a rest – did not push them too hard.

Conventional Deadlift:
135x12x1
225x10x1
315x5x1
405x5x1
475x3x1
525x3x1
575x3x1

Hang Muscle Snatch:
135x4x1
135x4x1
135x4x1

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

Single-arm Hammer Curls:
110x5x1
120x5x1
130x5x1
140x5x1
100x10x1

Hammer Chins:
bw x10x1
bw x10x1
bw x15x1

Band Pull-Aparts:
red x100x1

Duration: 60 minutes

3/23 – Incline – 3’s

Presses went really well today despite not really feeling -on-.Got the target triple on inclines, then pounded out some good push presses. 290×2 is a PR, and still beltless. Last set of inclines (225×10) was all paused reps.

Incline Bench Press:
135x12x1
185x8x1
225x6x1
265x3x1
295x3x1
330x3x1
225x10x1

Push Press:
95x12x1
135x12x1
185x3x1
225x3x1
255x2x1
280x2x1
290x2x1 (PR)

Seated Chest Press Machine:
100x20x1
150x20x1
200x20x1
150x20x1
100x30x1

Rope Face Pulls:
80x20x1
80x20x1
80x20x1
80x20x1
80x30x1

Single-arm Rope Pushdowns:
20x12x1
20x12x1
20x12x1
20x12x1
20x12x1
20x12x1

Duration: 60 minutes

3/20 – Squat – 5’s

Strong squats today despite my knee feeling a bit off since my last squat session (no pain, but feels really loose/unstable). Zombie atg front squats were cake – could have done 4-5 more reps at 375 but I did not want to push my knee. PR on curls, hah.

Wide-stance Squat:
135x12x1
225x10x1
335x5x1
445x5x1
495x5x1
545x5x1

Zombie ATG Front Squat:
225x3x1
275x3x1
325x3x1
375x3x1 (PR)

EZ Curls:
75x12x1
95x12x1
115x12x1
135x12x1
155x12x1
175x12x1 (PR)
155x12x1
135x12x1
115x12x1
95x12x1

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

Duration: 60 minutes

3/17 – Deadlift – 5’s

Solid pulls today. All from a stop, pretty easy. SLDLs went well – I believe 525×5 is a PR.

Deadlift (reps deloaded):
245x12x1
335x5x1
425x3x1
485x5x1
545x5x1
625x5x1

Conventional SLDL:
425x5x1
475x5x1
525x5x1 (PR)

BB Rows:
245x4x1
295x4x1
345x4x1
345x4x1
295x4x1
245x10x1

Seated Tricep Extension Machine:
75x12x1
75x12x1
100x12x1
100x12x1
75x12x1
75x20x1
50x20x1
50x30x1

Duration: 60 minutes

3/16 – Incline – 5’s

Back at it. Inclines started out feeling a little weak and I cut my 5’s set short a rep. Went back and tripled it to make up for it. Light push presses, focusing on that explosiveness – feels good.

Incline Bench Press:
135x12x1
185x6x1
225x5x1
250x5x1
280x5x1
315x4x1
315x3x1

Push Press:
95x12x1
135x12x1
185x5x1
225x5x1
255x5x1
225x10x1

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

Seated Bicep Curl Machine:
75x10x1
100x10x1
125x10x1
150x10x1
150x10x1
125x10x1
100x10x1

Bench Dips:
bw x12x1
bw x12x1
bw x12x1
bw x12x1

OH Band Extensions:
red x12x1
red x12x1
red x12x1

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

Duration: 60 minutes