10/22 – Paused Bench Press – 5/3/1

Decent benching and hit the targets for the cycle, but elbows really limited things. Looking forward to a week off.

Paused Bench Press:
135x12x1
185x6x1
245x6x1
300x5x1
340x1x1
370x1x1
340x3x1

CG Bench:
225x3x1
255x3x1

Seated Pec Flye Machine:
170x12x1
170x12x1
170x12x1
170x12x1
170x12x1
150x12x1
130x12x1
110x12x1
90x12x1

Underhand Lat Pulldown:
125x20x1
125x20x1
125x20x1
125x20x1
125x30x1

Single-arm Seated Bicep Curl:
50x20x1
50x20x1
37x20x1
37x20x1
37x20x1

Band Pull-Apart:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

10/21 – ATG Squat – ME

Really nice squats today. First time going heavy-ish since I took a break from squats a couple of months ago. Just going by feel, with top set of 505×2 with long pauses feeling real strong. Felt like I could have given my paused atg high-bar 1rm a run.

Paused ATG Squat (high-bar):
135x12x1
225x6x1
315x3x1
405x1x1
455x1x1
505x2x1

Paused Zombie ATG Front Squat:
225x3x1
315x1x1
365x1x1

Single-leg Seated Leg Extensions:
90x10x1
90x10x1
90x10x1
90x10x1
90x10x1
90x10x1
90x10x1
90x10x1

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

Single-arm Cable Extensions:
10x20x1
10x20x1
10x20x1
10x20x1
10x20x1

Duration: 60 minutes

10/20 – Deadlift – 5/3/1

Good pulls today. Tripled the target without any trouble. All reps from a dead stop.

Conventional Deadlift:
135x12x1
225x6x1
315x5x1
405x3x1
470x5x1
540x3x1
600x3x1

DE Conventional Deadlift:
430x2x1
430x2x1
430x2x1
430x2x1
430x2x1
430x2x1
430x2x1
430x2x1

BB Row:
315x5x1
315x5x1
315x5x1
315x5x1
315x5x1
315x10x1

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

Standing DB Curls:
25x20x1
25x20x1
25x20x1
25x20x1
25x20x1
20x25x1
15x25x1

Duration: 80 minutes

10/19 – Incline Bench Press – 5/3/1

Not the best day for incline. This cycle just has not been good for inclines, and that trend continued with a miss @ 375. Stalled halfway up. Hit a PR after with a 340 paused double, but not the PR I wanted! Will take next week off and re-run this cycle and get better results.

Incline Bench Press:
135x12x1
185x10x1
225x10x1
275x2x1
305x1x1
340x1x1
375x0x1

Paused Incline Bench Press:
340x2x1 (PR)
315x5x1
250x12x1

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

Rear DB Laterals:
50x10x1
50x10x1
50x10x1
50x10x1
50x10x1

Single-arm DB Preacher Curl:
40x15x1
40x15x1
40x15x1
40x15x1
40x15x1

Single-arm Bicep Curl Machine:
50x15x1
50x15x1
50x15x1
50x15x1
50x15x1

Standing Overhead Bicep Cable Curl:
20x20x1
20x20x1
20x20x1
20x20x1
20x20x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 80 minutes

10/16 – Paused ATG Squats – 3’s

Paused squats felt solid today. Nice long pauses, all easy. No hip pains or discomfort. Zombie fronts were real easy, even the 325×5 set.

Paused ATG Squat (high-bar):
135x12x1
225x6x1
315x3x1
365x3x1
415x3x1
415x3x1

Paused Zombie Front Squats:
225x3x1
275x3x1
325x5x1

Seated Leg Extension (held @ top):
150x12x1
150x12x1
150x12x1
150x12x1
150x12x1

Lying Leg Curl (held @ top):
75x12x1
75x12x1
75x12x1
75x12x1
75x12x1

Seated Bicep Curl Machine:
87x12x1
87x12x1
87x12x1
87x12x1
87x12x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

10/15 – Paused Bench Press – 3’s

Hit the bench goal for today but my elbow tendonitis was flaring up pretty hard so I limited volume and skipped close grip.

Paused Bench Press:
135x12x1
185x6x1
225x6x1
285x3x1
320x3x1
355x3x1 (PR)
325x5x1

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

Seated Pec Flye Machine:
170x12x1
184x12x1
184x12x1
184x12x1
170x12x1

Single-arm Cable Face Pulls:
60x10x1
60x10x1
60x10x1
60x10x1
60x10x1

Duration: 60 minutes

10/13 – Deadlift – 3’s

The migraine from yesterday still persists today but I managed to get everything taken care of.

Conventional Deadlift:
135x12x1
225x6x1
315x6x1
405x3x1
450x3x1
515x3x1
570x4x1

DE Conventional Deadlift:
365x2x1
365x2x1
365x2x1
365x2x1
365x2x1
365x5x1

BB Rows:
225x8x1
225x8x1
225x8x1
225x8x1
225x8x1
225x8x1
225x8x1
225x8x1

DB Hammer Curls:
40x15x1
50x15x1
50x15x1
50x15x1
50x15x1
50x15x1
40x15x1
30x15x1
25x15x1

Duration: 80 minutes

10/12 – Incline Bench Press – 3’s

Tough workout today – woke up early with a bad migraine that has persisted all day. Really makes it hard to focus and exert maximum effort. Still got 355 for 2, which is a PR, but wanted that triple. Paused reps with 320 was solid at 4 reps. Rib is feeling OK.

Incline Bench Press:
135x12x1
185x10x1
225x6x1
265x3x1
290x3x1
320x3x1
355x2x1 (PR)

Paused Incline Bench Press:
320x4x1 (PR)
290x6x1
290x6x1

Rear Delt Flye Machine:
50x12x1
80x12x1
110x12x1
110x12x1
80x12x1
50x12x1

Underhand DB Front Raises:
25x12x1
35x12x1
45x12x1
35x12x1
25x12x1

Alternating DB Curls:
40x10x1
50x10x1
50x10x1
40x10x1
40x12x1
35x15x1
25x15x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 80 minutes

10/09 – ATG Squats

Felt good to be back under the bar and squatting after taking the last few months of from them. Hip felt good, squats were easy. Easing back into them slowly.

ATG Squat (high-bar):
135x12x1
225x10x1
315x10x1
315x10x1
225x10x1

Zombie Front Squats:
225x5x1
225x5x1
225x5x1

Seated Leg Extension:
325x10x1
150x20x1
150x20x1
150x20x1
150x20x1

Seated Leg Curl:
150x20x1
150x20x1
200x20x1
200x20x1
200x20x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 45 minutes

10/8 – Paused Bench Press – 5’s

Benching was OK today. Rib was feeling good until I started benching and it really limited things. Barely missed the 5th rep @ 340 – still racked it at the top but my elbows never locked. CG bench went well.

Paused Bench Press:
135x12x1
185x6x1
225x5x1
265x5x1
305x5x1
340x4x1
315x5x1

CG Bench Press:
225x5x1
260x5x1
295x5x1 (PR)
280x5x1

Strict Side-Laterals:
25x12x1
30x12x1
35x12x1
40x12x1
35x12x1
30x12x1

Underhand Front Cable Raises:
20x12x1
40x12x1
60x12x1
80x12x1
80x12x1

Wide-grip BTN Pulldowns:
150x12x1
150x12x1
200x12x1

Alternating DB Curls:
40x6x1
50x6x1
60x6x1
50x8x1
40x10x1
25x15x1

Duration: 70 minutes