7/31 – Lower Deload

Nice quick lower workout to end the deload week.

DE Conventional Deadlift:
315x2x1
315x2x1
315x2x1
315x2x1
315x2x1
315x2x1
315x2x1
315x2x1
315x2x1
315x2x1

Seated Leg Extension Machine:
110x10x1
110x10x1
110x10x1
110x10x1
110x10x1

Seated Leg Curl Machine:
110x10x1
110x10x1
110x10x1
110x10x1
110x10x1

Straight-arm Lat Pushdowns:
43x12x1
43x12x1
43x12x1
43x12x1
43x12x1

Duration: 30 minutes

7/27 – Upper Deload

Deloading this week.

Paused Incline Bench Press:
135x12x1
185x6x1
225x5x1
225x5x1
225x5x1

Incline Bench Press:
225x25x1

Wide-grip Pulldowns (widest grip, bench plane):
100x12x1
100x12x1
100x12x1

Wide-grip BTN Pulldowns:
100x12x1
100x12x1
100x12x1

Seated Pec Flye Machine:
70x12x1
70x12x1
70x12x1

Neutral-grip Seated Chest Press Machine:
75x20x1
75x20x1
75x20x1

Seated Tricep Extension Machine:
75x12x1
75x12x1

OH DB Extension:
50x20x1
50x20x1
50x20x1

Seated Bicep Curl Machine:
62x12x1
62x12x1
62x12x1
62x12x1
62x12x1

Seated Shoulder Press Machine:
75x12x1
75x12x1
75x12x1
75x12x1
75x12x1

Duration: 45 minutes

7/24 – Paused ATG Squat – 5/3/1

Good squats today, but my hips were killing me. Going to deload next week in hopes that they recover a bit. Nice little rep PR on zombies.

Paused ATG Squat (high-bar):
135x12x1
225x6x1
385x5x1
435x3x1
485x1x1
525x1x1

Zombie ATG Front Squat:
315x3x1
335x3x1
355x5x1 (PR)

Seated Leg Extensions:
230x20x1
230x20x1
230x20x1
230x20x1
230x20x1

Band Hip Abduction:
red x50x1
red x50x1

Duration: 60 minutes

7/23 – Paused Bench Press – 5/3/1

Solid bench day today. PR with 350×3 paused, and a pretty easy single at 360.

Paused Bench Press:
135x12x1
185x6x1
225x6x1
280x5x1
320x3x1
350x3x1 (PR)
360x1x1

Slingshot Bench Press:
350x10x1
350x10x1
350x10x1
350x10x1

JM Press:
45x12x1
65x12x1
85x12x1
105x12x1
105x12x1
105x12x1

Single-arm Seated Bicep Curl Machine:
50x12x1
50x12x1
62x12x1
75x12x1
87x12x1
87x12x1

Pec Flye Machine (dropset):
170x12x1
150x12x1
130x12x1
110x12x1
90x25x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

7/22 – Deadlift – 5/3/1

Deads were OK. Hips are still feeling really achy and off when doing sumos. Pleased with being able to hit 600 conventional after the sumo pulls.

Deadlift:
135x12x1
225x10x1
315x6x1
405x5x1
515x5x1
595x3x1
660x2x1

Conventional Deadlift:
405x1x1
475x1x1
545x1x1
600x1x1

BB Row (back parallel, pulling to upper chest):
225x6x1
225x6x1
225x6x1
225x6x1
225x10x1

Single-arm Rope Face Pulls:
40x12x1
60x12x1
80x12x1
80x12x1
80x12x1

Duration: 60 minutes

7/20 – Incline Bench Press – 5/3/1

Another good day for inclines. New PR @ 355 and paused PR @ 325×3.

Incline Bench Press:
135x12x1
185x6x1
225x6x1
285x5x1
320x3x1
355x1x1 (PR)

Paused Incline Bench Press:
325x3x1 (PR)
285x8x1
230x13x1

Standing DB Press:
55x10x1
60x10x1
70x10x1
80x10x1

Wide-grip Lat Pulldown (widest grip, bench plane):
175x6x1
200x6x1
200x6x1
200x6x1
200x10x1

Reverse Cable Pushdowns:
40x12x1
60x12x1
80x12x1
80x12x1
60x12x1
60x12x1
60x12x1
60x12x1
60x12x1
60x25x1

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

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

7/17 – Paused ATG Squats – 3’s

Easy squats today with nice long pauses on all reps.

Paused ATG Squat (high-bar):
135x12x1
225x6x1
365x3x1
405x3x1
455x4x1

Seated Leg Extension:
210x20x1
210x20x1
210x20x1
210x20x1
210x20x1

Hammer Chins:
bw x10x1
bw x10x1
bw x10x1
bw x10x1
bw x12x1

Single-arm Rope Extensions:
20x12x1
23x12x1
27x12x1
30x12x1
33x12x1

Bench Dips:
bw x12x1
bw x12x1
bw x12x1
bw x12x1
bw x12x1

Duration: 50 minutes

7/16 – Paused Bench Press – 3’s

Really solid benching today. Good progress.

Paused Bench Press:
135x12x1
185x6x1
225x6x1
265x3x1
300x3x1
335x4x1 (PR)
300x6x1
265x8x1

Strict Military Press (30s rests):
155x12x1
155x12x1
155x12x1

Shrugs (paused/held @ the top):
225x5x1
315x5x1
405x5x1
495x5x1
585x5x1 (PR)
495x5x1
405x5x1
315x5x1
225x10x1

BB Curls:
135x12x1
135x12x1
135x12x1
135x12x1
135x12x1

Klokov Press:
45x15x1
45x15x1
45x15x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

7/14 – Deadlift ME

Conventional deads today with a stiff bar instead of the deadlift bar – hit 605 for a solid PR there. Did some de sumo deads to try to work out this hip sorness I have been having.

Conventional Deadlift (stiff bar):
135x12x1
225x6x1
315x5x1
405x3x1
495x2x1
555x1x1
605x1x1 (PR)
505x3x1

DE Deadlift:
315x3x1
315x3x1
315x3x1
315x3x1
315x3x1

BB Rows:
315x10x1
315x10x1
315x10x1
315x10x1
315x10x1

Single-arm Seated Bicep Curl Machine:
50x10x1
75x10x1
75x10x1
75x10x1
75x10x1
75x10x1
75x10x1
62x10x1
62x10x1
50x15x1

Duration: 60 minutes

7/13 – Incline Bench Press – 3’s

Another good day for inclines. PR with 335×3 and 300×5 paused.

Incline Bench Press:
135x12x1
185x10x1
225x6x1
270x3x1
300x3x1
335x3x1 (PR)

Paused Incline Bench Press:
300x5x1 (PR)
270x8x1
230x15x1

Seated Lat Row Machine (superset with flyes):
200x12x1
200x12x1
207x12x1
214x12x1
221x12x1

Seated Pec Flye Machine:
170x12x1
177x12x1
177x12x1
177x12x1
177x12x1

Paused Neutral Grip Flat DB Bench:
65x10x1
65x10x1
65x10x1
65x10x1
65x10x1

Strict DB Side Laterals:
20x12x1
20x12x1
20x12x1
20x12x1
20x12x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes