9/28 – Incline Bench Press – 5/3/1

Great inclines today. Finally nailed that 370 single. Hit 335×3 paused after. Feeling good!

Incline Bench Press:
135x12x1
185x10x1
225x10x1
270x2x1
300x1x1
335x1x1
370x1x1 (PR)

Paused Incline Bench Press:
335x3x1 (PR)
300x5x1
245x11x1

Wide-grip Lat Pulldown (widest grip, bench plane):
150x12x1
175x10x1
175x10x1
175x12x1
175x12x1
150x12x1

Alternating DB Curls:
40x12x1
40x12x1
40x12x1
40x12x1
40x15x1
30x15x1

Seated Rear Delt Laterals:
40x12x1
40x12x1
40x12x1
40x12x1
40x12x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 90 minutes

9/21 – Incline Bench Press – 3’s

Really strong inclines today. Had no problems hitting the 3 rep target and then hit a paused rep PR at 315.

Incline Bench Press:
135x12x1
185x6x1
240x6x1
285x3x1
315x3x1
350x3x1 (PR)

Paused Incline Bench Press:
315x5x1 (PR)
285x6x1
285x6x1

Alternating DB Curls:
40x8x1
40x8x1
40x8x1
40x10x1
40x15x1

Standing Rear DB Laterals:
55x8x1
55x8x1
55x8x1
55x8x1
55x12x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 45 minutes

9/18 – Lower

Did some heavy good mornings and some leg work.

Good Morning:
135x6x1
185x6x1
225x6x1
275x6x1
325x6x1
375x6x1
325x6x1
275x6x1
225x6x1
185x6x1

Seated Leg Extension:
325x10x1
325x10x1
325x10x1
325x10x1
325x10x1

Lying Leg Curl:
75x10x1
100x10x1
125x10x1
150x10x1

Wide-grip Lat Pulldown:
125x12x1
150x12x1
175x12x1
200x12x1
200x12x1

Duration: 60 minutes

9/17 – Paused Bench Press – 5’s

Strange day on bench, but ended up killing it. First attempt at 335 for 5 paused reps fell short by 1, tried again and got 5. CG Bench went well despite some elbow soreness.

Paused Bench Press:
135x12x1
205x5x1
260x5x1
300x5x1
335x4x1
335x5x1 (PR)
315x4x1
300x6x1
260x10x1

CG Bench Press:
225x5x1
255x5x1
290x5x1 (PR)
275x5x1
275x5x1

Strict Side-Laterals:
25x20x1
30x20x1
35x20x1
40x20x1
35x20x1
30x20x1
25x20x1

Alternating DB Curls:
25x20x1
30x20x1
25x20x1
25x30x1

Duration: 60 minutes

9/15 – Deadlift – 5’s

Solid pulling today. 530 for 8 was real easy. Some tightness in my left trap still so I took it easy on the wide-grip rows. Slow, strict reps.

Conventional Deadlift:
135x12x1
225x5x1
315x5x1
415x5x1
475x5x1
530x8x1

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

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

Alternating DB Hammer Curls:
55x10x1
65x10x1
75x10x1
85x10x1
75x10x1
65x10x1
55x15x1

Duration: 60 minutes

9/14 – Incline Bench Press – 5’s

Inclines went pretty well today. Hit the 5 rep target of 335 for a PR, and had some good paused work after.

Incline Bench Press:
135x12x1
185x10x1
225x6x1
270x5x1
300x5x1
335x5x1 (PR)

Paused Incline Bench Press:
320x3x1
300x5x1
270x8x1

Seated Neutral-Grip Chest Press:
125x12x1
175x12x1
225x12x1
175x12x1
175x12x1
125x12x1

Alternating DB Curls:
40x10x1
50x10x1
40x10x1
40x10x1
40x15x1

Seated Reverse Bicep Curl Machine:
37x20x1
37x20x1
37x20x1

Bench Dips:
bw x12x1
bw x12x1
bw x12x1

CG Pulldowns:
200x8x1
250x8x1
264x8x1
278x8x1
292x8x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 80 minutes

9/11 – Paused Bench Press – 5/3/1

Still really low on energy but pressing went really well today. Only 5lbs off my paused 1rm PR, but the 375 today was paused longer. Hit another pr with 330 for 5, then went above 315 on close grip bench for the first time, hitting 330 an 335 for PRs.

Paused Bench Press:
135x12x1
185x10x1
240x5x1
290x1x1
330x1x1
360x1x1
375x1x1
330x5x1 (PR)
290x8x1

CG Bench Press:
225x5x1
255x1x1
285x1x1
315x1x1
330x1x1 (PR)
335x1x1 (PR)
315x2x1

Pec Flye Machine (drop-set):
170x12x1
160x12x1
150x12x1
140x12x1
130x12x1
120x12x1
110x12x1
100x12x1
90x12x1
80x12x1

Alternating DB Curls:
30x10x1
40x10x1
50x10x1
60x10x1
50x10x1
40x15x1
30x20x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes