8/31 – Incline Bench Press – 3’s

Incline bench felt good today. Got the 345 triple for a PR, with the last rep being a grinder the last half of the rep. 310×5 paused for another PR afterwards.

Incline Bench Press:
135x12x1
185x6x1
235x5x1
280x3x1
310x3x1
345x3x1 (PR)

Paused Incline Bench Press:
310x5x1 (PR)
280x7x1
240x12x1

Wide-grip BTN Pulldown:
150x12x1
175x12x1
175x12x1
175x12x1
175x12x1
175x12x1

Flat Neutral-grip DB Bench:
65x10x1
65x10x1
65x10x1
85x10x1
85x10x1
85x12x1

Strict Side-Laterals:
20x12x1
20x12x1
20x12x1
20x12x1
25x12x1
35x12x1

Concentration Curl:
40x12x1
45x12x1
45x12x1
45x12x1
45x12x1
35x15x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 75 minutes

8/28 – Paused Bench Press – 5’s

Good pressing today. Pushed CG Bench today a bit. 285 was real easy but did not want to push too much yet. Tried chins and shoulder presses but my right lat did not feel quite right so I stopped them after one set.

Paused Bench Press:
135x12x1
205x5x1
255x5x1
295x5x1
330x5x1 (PR)
315x5x1
295x6x1
255x8x1

CG Bench Press:
225x5x1
245x5x1
265x5x1
285x5x1
245x10x1

Pull-ups:
bw x10x1

Wide-grip Lat Pushdowns:
50x12x1
75x12x1
75x12x1
75x12x1
75x12x1
50x12x1

Standing DB Press:
55x10x1

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

Seated Neutral-grip Chest Press Machine:
125x20x1
125x20x1
125x20x1
125x20x1
125x20x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 75 minutes

8/25 – Deadlift – 5’s

Good energy today, but feeling really weak from the meds. Got the deads done that I needed to do.

Conventional Deadlift:
135x12x1
225x6x1
315x5x1
405x5x1
465x5x1
520x5x1

DE Deadlift:
325x3x1
325x3x1
325x3x1
325x3x1
325x3x1
325x3x1

Wide-grip BB Row:
225x6x1
225x6x1
225x6x1
225x6x1
225x6x1

DB Hammer Curls:
40x12x1
60x12x1
80×12-40×12-30x12x1
50×15-40×15-30x15x1
50×18-40×18-30x18x1

Duration: 45 minutes

8/24 – Incline Bench Press – 5’s

Still fighting off the bacterial infection I had last week, but finally got meds from the doc. Energy was low but still managed to hit 330 for 5 to hit the target, and a PR. Some decent paused work afterwards, then cruised through the rest of the workout to give my CNS a break.

Incline Bench Press:
135x12x1
185x6x1
225x5x1
265x5x1
295x5x1
330x5x1 (PR)

Paused Incline Bench Press:
320x2x1
320x2x1
295x5x1
265x8x1

CG Pulldowns:
200x8x1
200x8x1
200x8x1
200x8x1
200x8x1

Standing DB Curls:
35x10x1
35x10x1
35x10x1
35x10x1
35x10x1

Seated Bicep Curl Machine (drop-set):
50x12x1
75x12x1
100x12x1
75x12x1
50x12x1

Tricep Extension Machine:
25x15x1
50x15x1
75x15x1
75x15x1
50x15x1

Single-arm Tricep Extensions:
20x12x1
20x12x1
20x12x1
20x12x1
20x12x1

Single-arm Tricep Pushdowns:
20x12x1
30x12x1

OH Rope Extensions:
30x12x1
40x12x1
50x12x1
60x12x1

Band Pull-Aparts
red x50 x3

Duration: 45 minutes

8/21 – Paused ATG Squat – 5/3/1

Poor squatting today – my hip was just bothering me too much. Going to take it easy next cycle and let it heal up (hopefully).

ATG Squat (high-bar):
135x12x1
225x6x1
315x1x1
405x1x1
445x1x1
495x1x1

Zombie ATG Front Squat:
225x1x1
315x1x1

Good Mornings:
135x3x1
185x3x1
235x3x1
285x3x1
335x3x1
225x5x1

Seated Leg Extension Machine:
250x20x1
250x20x1
250x20x1

Standing Cable Abduction:
20x20x1
20x20x1
20x20x1

Duration: 40 minutes

8/20 – Paused Bench Press – 5/3/1

Good day of benching even though I was a bit under the weather today. Nice long pauses on all reps.

Paused Bench Press:
135x12x1
195x6x1
235x5x1
285x1x1
325x1x1
355x1x1
365x1x1
370x1x1
325x4x1
285x8x1

CG Bench Press:
225x10x1
225x10x1
225x10x1
225x10x1
225x10x1

Pec Flye Machine (dropset):
170x12x1
160x12x1
150x12x1
140x12x1
130x12x1
120x12x1
110x12x1
100x12x1
90x15x1
80x30x1

Single-arm Cable Curls:
20x10x1
30x10x1
40x10x1
50x10x1
40x10x1
30x10x1
20x10x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

8/18 – Deadlift – 5/3/1

Conventional deads all felt solid today to end the first training cycle with them. Did an extra double above the top 570 target set. DE sumos moved pretty quick.

Conventional Deadlift:
135x12x1
225x6x1
315x5x1
450x5x1
510x3x1
570x2x1
600x2x1

DE Deadlift:
415x2x1
415x2x1
415x2x1
415x2x1
415x2x1
415x2x1
415x4x1

BB Row:
315x4x1
335x4x1
365x4x1
405x4x1
425x4x1

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

Duration: 60 minutes

8/17 – Incline Bench Press – 5/3/1

Killed it on inclines today. Two new 1rm PRs at 360 and 365, both solid and fast, and a paused rep PR with 330×3.

Incline Bench Press:
135x12x1
185x6x1
225x6x1
290x1x1
325x1x1
360x1x1 (PR)
365x1x1 (PR)

Paused Incline Bench Press:
330x3x1 (PR)
290x6x1
235x8x1

Wide-grip Lat Pulldown (widest grip, bench plane):
175x6x1
200x6x1
200x6x1
200x6x1
150x15x1

Seated Single-arm Shoulder Press Machine:
50x12x1
50x12x1

Standing DB Press:
55x12x1
65x12x1

Reverse Cable Pushdowns:
40x12x1
60x12x1
80x12x1
80x12x1
80x12x1
80x12x1
60x15x1
40x30x1

Seated Bicep Curl Machine:
50x12x1
75x12x1
100x12x1
125x12x1
100x12x1
75x15x1
50x30x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

8/14 – Paused ATG Squat – 3’s

Hips are feeling a little better but still painful while squatting.

Paused ATG Squat (high-bar):
135x12x1
225x5x1
315x3x1
375x3x1
415x3x1
465x3x1

Seated Leg Extension Machine:
230x20x1
230x20x1
230x20x1

Standing Band Abduction:
red x20x1
red x20x1
red x20x1
red x20x1
red x20x1

Chins:
bw x12x1
bw x12x1

Single-arm Rope Extensions:
20x12x1
20x12x1
20x12x1
20x12x1
20x12x1

Bench Dips:
bw x12x1
bw x12x1
bw x12x1

Duration: 45 minutes

8/13 – Paused Bench Press – 3’s

Benching felt OK today. Hit the target without too much trouble.

Paused Bench Press:
135x20x1
185x6x1
225x6x1
270x3x1
305x3x1
340x3x1
305x6x1
270x8x1

Strict Military Press:
165x12x1
165x12x1
165x12x1

Shrugs (reps held @ the top):
225x5x1
315x5x1
405x5x1
495x5x1
585x6x1 (PR)
495x5x1
405x5x1
315x10x1
225x10x1

BB Curls:
95x15x1
95x15x1
95x15x1
95x15x1
95x15x1
95x15x1

Klokov Press:
45x15x1
45x15x1
45x15x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes