12/30 – Paused ATG Squat – 5’s

Good workout to end the year with. Back is absolutely fried, but still nailed squats without any trouble.

Paused ATG Squat (high-bar):
135x12x1
225x8x1
325x5x1
375x5x1
425x6x1

Zombie ATG Front Squat:
245x5x1
265x5x1
285x5x1

Seated Single-leg Leg Extensions:
57x12x1
57x12x1
57x12x1
57x12x1
57x12x1
57x12x1
57x12x1
57x12x1
57x12x1
57x12x1

Shrugs:
225x20x1
315x20x1
405x20x1
405x20x1
405x20x1
405x20x1
405x20x1
405x20x1

OH DB Extension:
45x20x1
45x20x1
45x20x1
45x20x1
45x20x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

12/29 – Deadlift – 5’s

Last deadlift day of the year went well. Real easy pulls.

Conventional Deadlift:
135x12x1
225x8x1
315x5x1
440x5x1
500x5x1
570x5x1

DE Conventional Deadlift:
340x3x1
340x3x1
340x3x1
340x3x1
340x3x1
340x3x1
340x3x1
340x3x1

CG Pulldown (slow negatives):
150x5x1
200x5x1
250x5x1
200x5x1
200x5x1

Straight-arm Lat Pushdown (slow negatives):
50x8x1
75x8x1
75x8x1
75x8x1
75x8x1

Seated Band Abduction:
red x20x1
red x20x1

Seated Band Adduction:
red x20x1
red x20x1

Duration: 60 minutes

12/28 – Upper

Good upper body workout.

Incline Bench Press:
135x12x1
185x12x1
185x12x1
185x12x1
185x12x1

Decline Bench Press:
135x12x1
185x12x1
185x12x1
185x12x1

Flat DB Bench:
55x12x1
55x12x1
55x12x1
55x12x1
55x12x1

Neutral-grip Flat DB Bench:
55x12x1
55x12x1
55x12x1
55x12x1
55x12x1

Neutral-grip Seated Chest Press Machine:
125x12x1
125x12x1
125x12x1
125x12x1
125x12x1

Seated Chest Press Machine:
100x12x1
100x12x1
100x12x1
100x12x1
100x12x1

Seated Shoulder Press Machine:
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1

Seated Lat Row Machine (slow negatives):
150x6x1
175x6x1
200x6x1
200x6x1
150x10x1

Seated Pec Flye Machine (slow negatives):
170x6x1
184x6x1
198x6x1
170x6x1
170x6x1

Rear Delt Flye Machine (slow negatives):
60x6x1
70x6x1
80x6x1
90x6x1
60x6x1

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

Duration: 60 minutes

12/22 – Deadlift – ME

Nice deadlift workout. First time doing ultra-wide sumos (toes 2″ from plates using long dl bar) in years, I think, and only second time doing them heavy in the last 6 months or so. After grinding out 675, which I was real happy with using this stance, I moved my stance back to normal and hit a real easy 585 triple. Will most likely take the rest of the week off for the holiday.

Deadlift (ultra-wide, toes 2″ from plates):
135x12x1
135x12x1
225x8x1
315x3x1
405x3x1
495x1x1
585x1x1
675x1x1

Deadlift:
585x3x1

DE Deadlift (ultra-wide):
315x3x1
315x3x1
315x3x1
315x3x1
315x3x1

DE Deadlift:
315x3x1
315x3x1
315x3x1

Seated Lat Row Machine (slow negatives):
150x6x1
150x6x1
150x6x1

Wide-grip Pulldowns (slow negatives):
150x6x1
150x6x1
150x8x1

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

Flat DB Bench:
60x20x1
60x20x1
60x20x1

Lying Leg Curl (slow negatives):
75x8x1
75x8x1
75x8x1
75x8x1

Seated Single-leg Leg Extension:
50x20x1
50x20x1
50x20x1
50x20x1
50x20x1

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

Duration: 70 minutes

12/21 – Arms

Decent arm workout – kept it a little lighter.

BB Curls:
45x20x1
95x12x1
115x6x1
135x6x1
155x6x1
175x6x1
195x6x1
215x6x1 (PR)
135x6x1
95x12x1

DB Hammer Curls:
50x20x1
50x20x1
50x20x1

Seated Single-arm Bicep Curl Machine (slow negatives):
50x6x1
50x6x1
50x6x1

OH DB Extension:
45x20x1
65x20x1
65x20x1

Lying Elbows-out DB Extensions (slow negatives):
25x10x1
25x10x1
25x10x1

OH Rope Extensions:
40x20x1
40x20x1
40x20x1
40x20x1
40x20x1

Underhand Front Plate Raise:
45x20x1
45x20x1
45x20x1

DB Side Laterals:
35x12x1
35x12x1
35x12x1

Rear Delt Flye Machine (slow negatives):
60x12x1
60x12x1
60x15x1

Duration: 60 minutes

12/18- Paused ATG Squat – ME

Really strong squats today. 20lb paused high-bar atg PR and plenty in the tank yet! Went to paused zombie fronts and hit a solid PR there, too.

Paused ATG Squat (high-bar):
135x12x1
225x8x1
315x5x1
425x1x1
475x1x1
525x1x1
545x1x1 (PR)

Paused Zombie Front Squats:
225x3x1
275x1x1
325x1x1
375x1x1
405x2x1 (PR)

Seated Lat Row Machine (slow negatives):
150x8x1
175x8x1
200x8x1
200x8x1
200x8x1
200x8x1

Lying Leg Curl Machine:
75x10x1
100x10x1
125x10x1
150x10x1
157x10x1
125x10x1

Single-arm Cable Curls (first half of set slow negatives):
20x20x1
20x20x1
20x20x1
20x20x1
20x20x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 75 minutes

12/17 – Upper

A nice quick upper body workout. Pushed the flyes and pulldowns, cruised on the rest – got a good workout but did not stress the elbows at all. Did a bunch of forearm exercises to finish.

Bench Press:
135x12x1
135x12x1
185x12x1
185x12x1

Incline Bench Press:
135x12x1
135x12x1
185x12x1
185x12x1
185x12x1

Flat Neutral-grip DB Bench:
55x12x1
55x12x1
55x12x1
55x12x1
55x12x1

Flat DB Bench:
55x12x1
55x12x1
55x12x1
55x12x1
55x12x1

Seated Chest Press Machine:
75x20x1
75x20x1
75x20x1
75x20x1
75x20x1

Neutral-grip Seated Chest Press Machine:
125x12x1
125x12x1
125x12x1
125x12x1
125x12x1

Seated Pec Flye Machine (slow negatives):
170x6x1
184x6x1
198x6x1
184x6x1
170x6x1

BTN Pulldowns (slow negatives):
150x5x1
150x5x1
175x5x1
200x5x1
200x5x1

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

Duration: 45 minutes

12/15 – Deadlift – ME

Good pulling. Top set was not too tough but did not feel like pushing for more. Put the straps on for speed pulls since my forearm tendonitis was effecting grip a bit (still did a 10s static hold with 620, though) and pulled a lot faster than usual. Finished things off with a bunch of forearm rehab movements.

Conventional Deadlift:
135x12x1
225x8x1
315x6x1
405x3x1
495x1x1
560x1x1
620x1x1

DE Conventional Deadlift:
440x2x1
440x2x1
440x2x1
440x2x1
440x2x1
440x2x1
440x2x1
440x2x1

CG Pulldown (slow negatives):
200x6x1
200x6x1
200x6x1
200x6x1
200x6x1

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

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

12/14 – Arms

Arm session. Nothing crazy going on here.

EZ Curls:
45x20x1
65x12x1
85x12x1
105x6x1
125x6x1
145x6x1
165x6x1
185x6x1
145x10x1
105x12x1

DB Hammer Curls:
45x20x1
45x20x1
45x20x1

Seated Single-arm Bicep Curls (slow negatives):
50x8x1
50x8x1
50x8x1

OH EZ Extensions:
65x12x1
65x12x1
85x12x1
85x12x1
85x12x1
85x12x1
85x12x1
85x12x1
85x12x1
85x12x1

OH Rope Extensions:
40x20x1
40x20x1
40x20x1

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

DB Side Laterals:
35x12x1
35x12x1
35x12x1

Reverse Delt Flyes (slow negatives):
60x12x1
60x12x1
70x15x1

Duration: 60 minutes