4/28 – Deadlift – 5’s

Deads were OK. Repeating last cycle since I really did not push for the target weight for the single week. Pulls were still pretty fatigued feeling though. Did strict pendlay rows, resetting the weight before each rep; these are pretty tiring.

Deadlift:
225x12x1
335x6x1
405x5x1
495x5x1
555x5x1
635x5x1

Conventional Deadlift:
405x5x1
455x5x1
505x5x1

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

Pendlay Rows:
225x6x1
225x6x1
225x6x1
225x6x1
225x6x1

Seated Tricep Extension Machine:
75x20x1
75x20x1
75x20x1
75x20x1

Reverse Pushdowns:
60x20x1
60x20x1
60x20x1
60x20x1

OH DB Extension:
65x20x1
75x20x1
100x20x1

Duration: 70 minutes

4/27 – Incline Bench – 5’s

OK session today. Inclines felt fine but I had nothing in me for overheads really.

Incline Bench Press:
135x15x1
185x8x1
240x5x1
270x5x1
305x6x1

Paused Incline Bench Press:
275x4x1
275x4x1

Push Press:
95x12x1
135x12x1
185x6x1
225x3x1
255x1x1

CG Pulldown:
150x6x1
200x6x1
250x6x1
250x6x1
264x12x1

Bench Dips:
bw x15x1
bw x15x1
bw x15x1

OH Band Extension:
red x12x1
red x12x1
red x12x1

Seated Bicep Curl Machine – Single Arm:
37x10x1
50x10x1
50x10x1
57x10x1
57x10x1
57x10x1
57x10x1
50x10x1

Upward Cable Crossover:
30x20x1
30x20x1
30x20x1
30x20x1
30x20x1

Duration: 70 minutes

4/24 – Upper

Quick 30-min upper body workout. Knee is feeling good but I want to make sure it has time to heal and recover before hitting squats again.

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

Rope Face Pulls:
80x20x1
80x20x1
80x40x1

Standing DB Press:
55x20x1
65x20x1
75x20x1

DB L-Laterals (superset with iron crosses):
25x20x1
25x20x1

DB Iron Crosses:
25x20x1
25x20x1

Seated Pec Flye Machine (last 6 sets=dropset):
100x10x1
120x10x1
140x10x1
170x10x1
170x10x1
170x20x1
150x10x1
130x10x1
110x12x1
90x20x1
70x25x1

Seated Bicep Curl Machine:
75x15x1
100x15x1
125x10x1
100x10x1
100x10x1
100x15x1
75x20x1

Duration: 30 minutes

4/23 – Paused Bench – 5/3/1

Paused bench felt pretty good today. Worked up to the target single (330) then added a bit and did a double with 335 – easy. Slingshot bench felt heavy, though – I am not used to paused work yet. Shrugs and tricep work went well. My right elbow is feeling better than it has in a long time.

Paused Bench Press:
135x12x1
185x6x1
225x5x1
260x5x1
300x3x1
330x1x1
335x2x1

Slingshot Bench Press:
365x2x1
405x2x1
405x2x1

Shrugs:
225x8x1
315x8x1
405x8x1
495x8x1
585x8x1
635x8x1
585x8x1
495x8x1
405x10x1
315x12x1

Seated Tricep Extension Machine (one big dropset):
50x10x1
75x10x1
100x10x1
125x10x1
100x10x1
75x15x1
50x40x1

Bench Dips:
bw x12x1
bw x12x1
bw x25x1
bw x25x1

Duration: 60 minutes

4/21 – Deadlift – ME

Gave deads a go today to see how the knee held up: knee was solid and I worked up to a pretty smooth 685 single. Definitely more there, but did not want to push the knee too much. Conventional SLDLs seem to stress the knee more than sumo deads so I just did singles. Bunch of rows and tricep work – good session.

Deadlift:
135x12x1
225x10x1
315x6x1
405x3x1
495x1x1
585x1x1
635x1x1
685x1x1

Conventional SLDL:
405x3x1
455x2x1
505x1x1
505x1x1
505x1x1
505x1x1

BB Rows:
225x12x1
275x12x1
275x12x1
275x12x1
275x12x1
275x12x1
275x12x1
275x12x1

Reverse Pushdowns:
80x12x1
80x12x1
80x12x1
80x12x1
80x12x1

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

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

Seated Pec Flye Machine (drop-set):
80x50x1
60x100x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 80 minutes

4/20 – Incline – 5/3/1

Good inclines today. 335 was a pretty easy single and then I worked down with some paused with. 295 for a paused triple felt really solid. I was pretty fatigued for overheads but still did some decent work there. I can tell I am trying not to use my knee much so most of the presses were pretty strict.

Incline Bench Press(last 3 sets paused):
135x12x1
185x6x1
225x5x1
265x5x1
300x3x1
335x1x1
295x3x1
275x5x1
225x12x1

Push Press:
95x12x1
135x12x1
185x3x1
225x2x1
255x2x1
255x3x1
225x10x1

Wide-grip Pulldown (bench press plane):
175x12x1
175x12x1
175x12x1
175x12x1
175x12x1
125x20x1

Reverse Pushdowns:
40x12x1
60x12x1
80x12x1
80x12x1
80x12x1
60x12x1
40x50x1

Seated Bicep Curl Machine (one long super-drop set):
75x20x1
100x20x1
125x10x1
100x10x1
75x12x1
50x25x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

4/17 – Paused Bench – 3’s

Good benching today. I really enjoy the paused work, even if it is far from being a strong point for me. I tried underhand db bench today and could not believe how hard that hits the triceps. Really surprised I have never done those before. No squats this week – still letting the knee recuperate, which seems to be going well.

Paused Bench Press:
135x12x1
185x6x1
225x5x1
245x3x1
280x3x1
315x3x1
225x5x1
225x5x1
225x5x1
245x5x1
245x5x1

Neutral Grip DB Bench:
55x20x1
65x20x1
75x20x1
75x20x1

Underhand DB Bench:
75x20x1
55x20x1
55x20x1
55x20x1

Pec Flye Machine:
100x10x1
120x10x1
140x10x1
160x10x1
170x10x1
170x10x1
170x10x1

BB Shrugs:
225x10x1
315x10x1
405x10x1
495x10x1
495x10x1
495x10x1

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

Single-arm DB Preacher Curls:
30x10x1
40x10x1
40x10x1
40x10x1
40x10x1
40x10x1
40x10x1
40x10x1
40x10x1
40x10x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 70 minutes

4/14 – Upper

Skipping deads today to rest the knee so I just did a bunch of good upper body work.

BB Rows:
135x12x1
225x10x1
275x10x1
325x10x1
375x6x1
400x6x1
425x6x1
325x10x1
275x12x1
225x25x1

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

Seated Single-arm Bicep Curl Machine:
25x10x1
37x10x1
50x10x1
62x10x1
37x10x1

Seated Single-arm Hammer Curls:
25x12x1
25x12x1
37x12x1
37x12x1

Seated Flye Machine:
100x50x1
70x50x1

Duration: 60 minutes

4/13 – Incline – 3’s

Good inclines, meh overheads. I paused my last 2 sets of inclines and that just wore my shoulders out, making overheads pretty tough. 255×3 was not bad…but that is all I felt like doing today.

Incline Bench Press:
135x12x1
185x6x1
225x5x1
250x3x1
280x3x1
315x4x1
275x5x1
225x12x1

Push Press:
95x12x1
135x12x1
185x3x1
225x3x1
255x3x1
225x5x1

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

Single-arm Pushdowns:
20x12x1
30x12x1
30x12x1

Cable Pushdowns:
50x20x1
70x20x1
70x20x1
40x20x1
20x50x1

Seated Flye Machine:
80x20x1
100x20x1
120x20x1
120x20x1
120x20x1
100x20x1
80x20x1

DB L-Laterals:
30x20x1
35x20x1
35x20x1
35x20x1
30x20x1

Duration: 60 minutes