12/12 – Legs/Arms

Much better workout than Monday. Solid squatting – real pleased with how things felt today. 600 ATG around the corner? Maybe. Wide-stance box squats were cake, and I finished off the heavy stuff with a 510×2 deficit sldl PR.

ATG Squats:
135x12x1
225x6x1
315x3x1
405x3x1
495x1x1
560x1x1
525x1x1
525x1x1
525x1x1
525x1x1
525x1x1
525x2x1

Wide-stance Box Squats (~13.5″ box):
315x3x1
350x3x1
385x5x1

Deficit SLDL (bar @ ankle height):
315x3x1
405x2x1
460x1x1
510x2x1 (PR)

Reverse Pushdowns:
80x12x1
80x12x1
80x12x1
80x12x1

Single-arm Overhead Rope Extensions:
20x12x1
30x12x1
40x8x1
33x8x1
33x8x1
20x20x1

+ stretching

Duration: 100 minutes

12/10 – Back/Biceps

Craptastic workout. Snow removal has fatigued my back, lending to some poor pulling today. Barely missed 675 – just couldn’t lock out the last few inches. Back was fried after that so I did one more double and called it good. Forearm is feeling pretty good though, and was able to push it more than I have so far.

Deadlift (reps deloaded):
135x12x1
225x10x1
315x3x1
405x3x1
495x3x1
585x2x1
675x0.9x1
605x2x1

Shrugs:
225x12x1
315x12x1
405x12x1
495x12x1
585x12x1
585x12x1

Single-arm Kneeling Lat Pulldown:
80x12x1
80x12x1
80x12x1

Wide-grip Pulldown:
150x12x1
200x12x1
225x12x1

EZ Curls:
75x12x1
95x12x1
115x12x1
125x12x1
135x12x1

Single-arm Cable Curls:
30x12x1
30x12x1
30x12x1

+ stretching

Duration: 90 minutes

12/7 – Chest/Shoulders/Triceps

Mixing up things a bit on floor presses by doing more reps, vs the usual triples that I would do this week, since things seem to be stagnant. Did some light standing shoulder presses (staying away from full rom still) without any problems.

Floor Press:
135x30x1
185x8x1
225x8x1
255x8x1
275x8x1
275x8x1
255x8x1
255x8x1
255x8x1
255x8x1
255x8x1

Reverse CG Floor Press:
225x6x1
205x6x1
185x10x1

Single-arm Overhead Rope Extensions:
20x6x1
30x6x1
40x6x1
50x6x1
40x6x1
30x10x1

Single-arm Tricep Extensions:
23x12x1
30x12x1

Standing Military Press:
135x12x1
135x12x1
135x12x1

Straight-arm Side Laterals:
25x12x1
25x12x1
30x12x1

Rear Delt Flye Machine:
100x12x1
110x12x1
120x12x1

+ stretching + cardio (20 min)

Duration: 80 minutes

12/5 – Legs/Arms

Major lower-back DOMS today, but I managed to work through squats with some decent weights/reps. Skipped SLDLs today.

Squats:
225x10x1
315x5x1
405x3x1
455x5x1
455x5x1
495x3x1
495x3x1

Wide-stance Box Squats (~13.5″ box):
315x6x1
335x6x1
365x6x1

Lying Hamstring Curls:
150x8x1
150x8x1
150x8x1

Pushdowns:
80x12x1
80x12x1
80x12x1
80x12x1

Single-arm Cable Extensions:
30x8x1
30x8x1
20x8x1
20x8x1

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

+ stretching

Duration: 80 minutes

12/3 – Back/Biceps

Nice pulling tonight. 575×3 is a PR for conventional pulls, and I had 3-4 more reps in me I think. Forearm is starting to feel stronger/more stable doing curls, etc.

Conventional Deadlift:
135x12x1
225x10x1
315x3x1
405x3x1
475x3x1
500x3x1
525x3x1
550x3x1
575x3x1 (PR)

Single-arm Cable Face Pulls:
40x12x1
50x12x1
60x12x1
70x12x1
80x12x1 (PR)
60x15x1

Seated Lat Row Machine:
200x8x1
228x8x1
256x8x1
290x10x1 (PR)
290x10x1 (PR)

Single-arm Cable Curls:
27x6x1
27x6x1
27x6x1
27x6x1
27x6x1
30x6x1
23x10x1
23x10x1

+ stretching

Duration: 75 minutes

11/30 – Chest/Shoulders/Triceps

Not a bad workout. Tried some seated overhead press partials with all reps starting off forehead-level pins. First time directly testing the shoulder with overhead pressing and it felt OK. Forearm is getting better…

Push Press:
135x20x1
185x5x1
225x5x1
255x5x1
275x5x1
295x5x1
310x4x1 (PR)
285x8x1 (PR)
225x20x1

Seated Overhead Press off Pins (pins @ forehead level):
135x5x1
185x5x1
205x5x1
225x4x1

Rear Delt Flye Machine:
100x10x1
110x10x1
110x10x1
110x10x1

Rope Pushdowns:
80x12x1
80x12x1
80x12x1

Single-arm Pushdowns:
40x8x1
50x8x1
60x8x1

+ stretching

Duration: 70 minutes

11/28 – Legs

Squats were OK today. Warmups all felt terrible but the set that counted (525×3) wasn’t bad). Wide-stance box squats are feeling stronger, and deficit SLDLs were great.

Squats:
135x12x1
225x10x1
315x3x1
405x3x1
495x3x1
525x3x1

Wide-stance Box Squats (~13.5″ box):
315x3x1
365x3x1
385x3x1

Deficit SLDLs (bar @ ankle height):
345x6x1
450x6x1 (PR)

+ stretching + cardio (22 min)

Duration: 80 minutes

11/26 – Back/Biceps

Not a bad workout. Deadlifts weren’t the best, most likely due to doing a bunch of one-armed deadlifts at a friend’s house-warming party this weekend. Forearm seems to be coming around a bit, as I could put more strain on it with seated rows and curls. Getting there, slowly but surely.

Deadlift:
135x12x1
225x10x1
315x6x1
405x3x1
495x3x1
585x1x1
645x2x1
605x3x1

Shrugs:
315x6x1
405x6x1
495x6x1
585x6x1
585x6x1

Seated Row Machine:
200x8x1
228x8x1
256x8x1
266x8x1

DB Hammer Curls:
50x10x1
60x10x1
70x10x1

Single-arm Cable Curls:
20x10x1
23x10x1
20x10x1
20x10x1

+ stretching

Duration: 60 minutes

11/16 – Chest/Shoulders/Triceps

Decent pressing. Peak strength was a bit better than last month’s but endurance was down a bit. I’ve been doing all floor presses this cycle with my legs flat, so it makes things a bit tougher as well.

Floor Press:
135x20x1
185x10x1
225x3x1
255x3x1
285x3x1
315x1x1
330x1x1
340x1x1
330x1x1
315x1x1
315x1x1
315x1x1
315x2x1
315x2x1
315x1x1

Front Plate Raises:
45x12x1
45x12x1
45x12x1
45x12x1
45x12x1

Straight-arm Side Laterals:
35x10x1
35x10x1
35x10x1
35x10x1
35x10x1

Seated DB Rear Laterals:
55x10x1
55x10x1
55x10x1
55x10x1
55x10x1

Smith Reverse CG Bench:
205x10x1
205x10x1
205x10x1
205x10x1
205x10x1

Single-arm Cable Pushdown:
50x12x1
60x12x1
60x12x1

V-bar Pushdown:
80x12x1
80x12x1
80x12x1
80x12x1
80x12x1
80x12x1

+ stretching + cardio (18 min)

Duration: 90 minutes

11/15 – Legs/Arms

Good squatting today for a change. Most reps were ATG with knee wraps worn pretty loose. Not too bad. Wide-stance box squats felt strong, when they usually feel horrible going so deep. Set a nice PR on deficit SLDLs with 505×2.

Squats:
135x12x1
225x10x1
315x3x1
405x3x1
495x1x1
555x1x1
555x1x1
520x1x1
520x1x1
520x1x1
520x1x1
520x1x1
520x1x1

Wide-stance Box Squats (~13.5″ box):
315x3x1
345x3x1
380x3x1

Deficit SLDLs (bar @ ankle height):
225x3x1
315x3x1
405x1x1
455x1x1
505x2x1 (PR)

Single-arm Pushdowns:
30x12x1
30x12x1
30x12x1
30x12x1
30x12x1

Single-arm Reverse Pushdowns:
30x12x1
30x12x1
30x12x1
30x12x1
30x12x1

+ stretching

Duration: 80 minutes