11/30 – Arms

Nice arm workout to mix things up a bit.

BB Curls:
45x12x1
65x12x1
85x12x1
105x6x1
125x6x1
145x6x1
165x6x1
185x6x1
145x6x1
105x6x1

Overhead Cable Curls:
20x20x1
20x20x1
20x20x1

Single-arm Bicep Curl Machine (slow negatives):
37x12x1
50x12x1
62x12x1

OH DB Extension:
40x12x1
50x12x1
60x12x1
70x12x1
80x12x1
90x12x1
50x12x1
50x12x1
50x15x1
50x15x1

Bench Dips (slow negatives):
bw x12x1
bw x12x1
bw x12x1

OH Rope Extensions:
40x20x1
50x20x1
60x20x1

Strict Side Laterals:
30x12x1
30x12x1
30x12x1

Rear Lateral Machine (slow negatives):
60x12x1
60x12x1
60x12x1

Duration: 60 minutes

11/25 – Bench Press – ME

Quick bench workout before the holiday. Did not push things too hard…

Bench Press:
135x12x1
185x10x1
225x8x1
275x3x1
305x1x1
345x1x1
360x1x1
345x1x1
325x3x1

Incline Bench Press:
185x10x1
225x5x1
275x2x1
315x1x1
335x1x1
225x20x1

Seated Pec Flye Machine (slow negatives):
170x6x1
170x6x1
170x6x1
170x6x1
170x10x1

Lying DB Tricep Extension (slow negatives):
30x6x1
30x6x1
30x6x1

Neutral-grip Flat DB Bench:
30x50x1
30x50x1
30x50x1

Seated Rear DB Flyes (thumbs down):
30x12x1
30x12x1
30x12x1
30x12x1
30x12x1

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

Duration: 60 minutes

11/24 – Deadlift – ME

A bit of an abbreviated lifting week with the holiday so holding off on starting the next cycle until next week. Did sumo deads for the first time in 4+ months. Everything felt pretty good, and 655 was not terribly difficult. No hip issues so I am pretty pleased.

Deadlift:
225x10x1
315x6x1
405x1x1
495x1x1
585x1x1
635x2x1
655x1x1

DE Conventional Deadlift:
315x3x1
315x3x1
315x3x1
315x3x1
315x3x1
315x10x1

BB Rows (slow negatives):
225x6x1
225x6x1
225x6x1
225x6x1
225x6x1
225x6x1

Hammer Chins:
bw x10x1
bw x10x1
bw x10x1
bw x10x1

Single-arm Bicep Curl Machine (slow negatives):
37x12x1
37x12x1
37x12x1

Bicep Curl Machine (slow negatives):
62x12x1
62x12x1
62x12x1

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

Duration: 70 minutes

11/19 – Paused ATG Squat – ME

Excellent squats today. Hit a PR for high-bar paused ATG squats (550×1/525×2 is my best low -bar paused ATG squat) and then hit a PR on paused ATG zombie front squats (415 best non-paused single). Squats are feeling GOOD.

Paused ATG Squat (high-bar):
225x8x1
315x6x1
415x1x1
465x1x1
515x1x1
525x1x1 (PR)

Paused Zombie Front Squat:
225x1x1
275x1x1
325x1x1
375x1x1
400x1x1 (PR)

Wide-grip Pulldowns (slow negatives):
150x5x1
175x5x1
200x5x1
225x5x1
250x5x1
200x8x1

Seated Pec Flye Machine (slow negatives):
170x6x1
180x6x1
194x6x1
194x6x1
194x6x1

Iron-cross Laterals:
25x20x1
35x20x1

Cable Pushdowns:
40x100x1
40x100x1

Reverse Single-arm Pushdowns:
20x50x1
20x50x1

Single-arm Seated Bicep Curl Machine (slow negatives):
50x12x1
50x12x1
75x8x1
75x8x1
50x12x1

Duration: 70 minutes

11/17 – Deadlift – 5/3/1

Good deadlifts today, and hit a new conventional best pretty easily.

Conventional Deadlift:
225x8x1
315x6x1
405x3x1
480x1x1
550x1x1
610x1x1
630x2x1 (PR)
550x3x1

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

BB Row (narrow-mid-wide grips):
315x5x1
315x5x1
315x5x1
335x5x1
335x5x1
335x5x1

Cable Face Pulls:
80x15x1
100x12x1
120x10x1
140x8x1
160x8x1 (PR)

Lying DB Extensions:
25x20x1
25x20x1
25x20x1
25x20x1
25x20x1

Neutral-grip Flat DB Bench (superset with exts):
25x50x1
25x50x1
25x50x1
25x50x1
25x50x1

Strict Seated Rear DB Laterals (elbows locked):
25x15x1
25x15x1
25x15x1
25x15x1
25x15x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 75 minutes

11/16 – Bench Press – 5/3/1

Not a bad bench day despite benching on Thursday.

Bench Press:
135x12x1
135x12x1
185x10x1
225x6x1
265x5x1
305x1x1
345x1x1
345x1x1
360x1x1
360x1x1

Incline Bench Press:
225x6x1
275x1x1
315x1x1
345x1x1
325x1x1
325x1x1
325x2x1

Seated Pec Flye Machine:
170x12x1
184x10x1
198x8x1
212x6x1
226x6x1
240x6x1 (PR)

L-Laterals:
25x12x1
35x10x1
45x8x1
55x6x1
65x6x1

Standing DB Curls:
25x15x1
25x15x1
25x15x1
25x15x1
25x15x1
25x15x1
25x15x1
25x15x1
25x15x1
25x15x1

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

Duration: 75 minutes

11/13 – Paused ATG Squats – 3’s

Solid squats today, with a pr on the paused zombie fronts. feeling pretty good.

Paused ATG Squat (high-bar):
135x12x1
225x8x1
315x3x1
375x3x1
425x5x1

Paused Zombie Front Squat:
225x3x1
275x3x1
325x3x1
350x3x1 (PR)

Single-leg Seated Leg Extension (reps held @ top):
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1

Seated Leg Curl (reps held @ contraction):
155x12x1
155x12x1
155x12x1
155x12x1
155x12x1

CG Bench:
45x50x1
45x50x1

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

Duration: 60 minutes

11/12 – Bench Press – 3’s

Elbows were feeling -ok- today for bench, but I did not do any paused work, and cut my top set a rep short to keep things easier on the elbows. Light inclines for reps felt real solid.

Bench Press:
135x12x1
185x10x1
225x8x1
290x3x1
325x3x1
360x2x1
225x12x1
225x12x1

Incline Bench Press:
135x12x1
185x12x1
225x12x1
255x12x1
255x12x1
225x12x1

Seated Pec Flye Machine:
170x12x1
170x12x1
184x12x1
198x12x1
198x12x1

CG Pulldown:
150x10x1
175x8x1
200x6x1
225x5x1
250x4x1
250x4x1
250x4x1
250x4x1
250x4x1

DB Pullovers:
30x12x1
40x12x1
50x12x1
60x12x1
70x12x1

Duration: 60 minutes

11/10 – Deadlift – 3’s

Pretty solid pulls today. 580 was not too bad. Definitely more in the tank, but felt slow today.

Conventional Deadlift:
245x10x1
325x6x1
405x3x1
460x3x1
525x3x1
580x4x1

DE Conventional Deadlift:
375x2x1
375x2x1
375x2x1
375x2x1
375x2x1
375x5x1

BB Row:
225x8x1
225x8x1
225x8x1
225x8x1
225x8x1
225x8x1
225x8x1
225x10x1

DB Hammer Curl:
35x20x1
35x20x1
35x20x1
35x20x1
35x20x1
35x20x1

Reverse Bicep Curl Machine:
25x50x1
25x50x1

Duration: 75 minutes

11/9 – Upper

I decided to move my incline benching to the same day I do flat bench to give my elbows some more recovery time. Hopefully that will help. Just did a nice fast paced upper body workout today; really enjoyed this session.

Seated Pec Flye Machine:
100x20x1
140x20x1
170x12x1
184x12x1
198x12x1
212x12x1
226x12x1
236x12x1 (PR)

Rear Delt Flye Machine:
50x20x1
50x20x1
50x20x1
50x20x1
50x20x1

Neutral-grip Chest Press Machine:
100x20x1
50x20x1
50x20x1
50x20x1

Chest Press Machine:
50x20x1
50x20x1
50x20x1
50x20x1

Seated Tricep Extension Machine:
25x50x1

Seated Lat Row Machine:
150x12x1
200x12x1
200x12x1
200x12x1
200x12x1

Standing DB Curls:
25x20x1
25x20x1
25x20x1
25x20x1
25x20x1

Single-arm Overhead Bicep Cable Curl:
20x20x1
20x20x1
20x20x1
20x20x1
20x20x1

Underhand Shoulder Raise:
40x12x1
40x12x1
40x12x1
40x12x1
40x12x1

Rope Face Pull:
80x20x1
80x20x1
80x20x1
80x20x1
80x20x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 50 minutes