6/27 – Deadlift 3’s

Deads were tough today. Pretty tired from the Volbeat show last night. Got 625 for 5, so that was ok at least. Did some dimel deads, then overhead shrugs, rear delt work, and curls.

Deadlift:
135x12x1
225x10x1
315x3x1
405x3x1
495x3x1
555x3x1
625x5x1
595x3x1

Dimel Deadlift:
355x12x1
355x12x1
355x12x1

Overhead Shrugs:
135x20x1
135x20x1
135x20x1

Rear Delt Flye Machine:
100x6x1
120x6x1
120x6x1
120x6x1
120x6x1
100x10x1

Preacher Curls:
75x12x1
75x12x1
75x12x1

Concentration Curls:
60x5x1
60x5x1
60x5x1
60x5x1

Standing Hammer Curls:
70x12x1
70x12x1
70x12x1

+ stretching + elliptical (15 min)

Duration: 85 minutes

6/25 – Push Press 3’s

Decent push workout, but strength was pretty down today. Barely got the target triple on push presses. Did some strict presses to mix things up – those felt pretty good. Pulldowns felt strong, and dips were tough: went extra deep in my ROM on them and my shoulders didn’t complain. Good intense workout overall.

Push Press:
135x12x1
155x3x1
175x3x1
210x3x1
240x3x1
265x3x1

Strict Military Press:
135x12x1
155x3x1
175x3x1
195x3x1
215x3x1

Dips (extra deep rom):
bw x12x1
+50x5x1
+75x5x1
+100x5x1
+75x5x1
+50x5x1
bwx15x1

Wide-grip Pulldowns:
200x6x1
225x6x1
250x6x1
260x6x1
277x7x1 (PR)
250x7x1
200x12x1

Cable Flyes:
20x12x1
30x12x1
40x12x1
50x12x1

Upwards Cable Flyes:
20x12x1
40x12x1
50x12x1
20x12x1

+ stretching + elliptical (13 min)

Duration: 85 minutes

6/15 – ATG Squat ME

Solid atg squats today. Last squat workout I tied my previous double PR of 545 so today I wanted to try for a double with 555. Tripled it, beltless. Big PR. Switched things up to speed squats against the heavy blue bands, which felt great. Finished with some curls.

ATG Squat:
135x12x1
225x10x1
315x5x1
405x3x1
455x1x1
520x1x1
555x3x1 (PR)

ATG Speed Squats against Heavy Bands (~+200lbs at the top):
225x3x1
245x3x1
265x3x1
285x3x1
305x5x1

Single-arm Cable Curls:
30x6x1
40x6x1
50x6x1
63x6x1 (PR)

+ stretching

Duration: 60 minutes

6/13 – Incline 5-3-1

Ok pressing workout.

Incline Bench Press:
135x12x1
155x12x1
185x5x1
215x5x1
245x5x1
275x3x1
310x1x1
275x3x1

Decline Bench Press:
225x5x1
275x5x1
315x3x1
315x3x1
315x5x1
335x1x1
355x1x1
315x3x1

DB Spoon Press:
60x12x1
80x10x1
100x8x1 (PR)
110x4x1 (PR)
90x10x1
70x12x1

Chins:
bw x12x1
+30x12x1
+80x5x1
+50x8x1
+50x8x1
+50x8x1
bw x15x1

Hanging Leg Lifts:
bw x12x1
bw x12x1
bw x12x1
bw x12x1

+ stretching

Duration: 80 minutes

6/11 – Deadlift ME

Pretty lame deadlifting today. It is what it is. Gave rack pulls from mid-knee a try and those felt pretty good. Did shrugs for a few sets after some of the rack pull sets. Finished with a bunch of light curls (forearm isn’t liking much right now).

Deadlifts:
245x12x1
335x5x1
515x2x1
605x1x1
675x2x1
605x2x1

Rack Deadlift (bar @ mid-knee):
225x3x1
315x3x1
405x3x1
495x3x1
585x3x1
675x3x1
700x3x1
720x3x1
735x1x1

Shrugs:
700x10x1
720x8x1

Rope Cable Hammer Curls:
47x12x1
57x12x1
70x12x1
80x12x1
80x12x1
80x12x1

DB Curls (slow negatives):
25x20x1
25x20x1

DB Curls:
50x10x1

+ stretching

Duration: 95 minutes

6/8 – Push Press ME

Pretty sub-par workout. Having some pains in my left forearm/elbow, most likely from all the yard work/landscaping I’ve been doing around the house the last few days. Legs and hips still real sore from ATG squats so no real pop on presses either.

Push Press:
135x12x1
165x5x1
185x5x1
215x3x1
245x1x1
275x1x1
225x5x1

CG Bench Press:
225x8x1
245x8x1
265x5x1
225x8x1
225x8x1

Reverse Grip Bench Press:
225x8x1

Y-Lat Pulldowns:
160x12x1
160x12x1
160x12x1
160x12x1
160x12x1
160x12x1

Seated Rear Delt Flye Machine:
100x12x1
120x12x1
140x12x1
100x12x1
100x12x1

+ stretching

Duration: 60 minutes

6/6 – ATG Squat ME

Switching things up and going back to ATG squats for a while. No belt, just wraps. I want 600 in this manner. It’s hard to switch, mentally, from the slow controlled decent of a parallel squat to dive-bombing, but today was good. Did much better than I expected, tying my previous 2rm of 545×2. Good start already. Finished the heavy sets with a solid set of 5 with 495 then did some super fast speed sets with 225. Finished with curls.

ATG Squat:
135x12x1
225x10x1
315x5x1
405x3x1
495x2x1
545x2x1 (PR)
495x5x1

Speed ATG Squats (30s rests between sets):
225x3x1
225x3x1
225x3x1
225x3x1
225x3x1

Overhead Cable Curls:
20x12x1
30x12x1
40x12x1
50x12x1
40x12x1
40x12x1
40x12x1
30x15x1
20x20x1

+ stretching

Duration: 60 minutes

6/4 – Incline Bench 5’s

crap workout.

Incline Bench Press:
210x5x1
245x5x1
275x5x1
275x3x1

Decline Bench Press:
135x12x1
185x10x1
225x5x1
275x5x1
315x3x1
315x3x1
315x4x1

Dips:
bw x12x1

Smith Reverse CG Bench:
195x12x1
245x6x1
245x6x1
245x6x1
245x6x1

Hammer Chins:
bw x12x1
+30 x12x1
+50x12x1
+50x12x1

Cable Face Pulls:
50x20x1
80x20x1
80x20x1

Cable Rope Pushdowns:
50x20x1
50x20x1
50x20x1

Cable Rope Extensions:
50x20x1
50x20x1
50x20x1

+ stretching

Duration: 70 minutes

6/1 – Deadlift

Pretty m’eh workout. Did some conventional deads but legs weren’t in the mood for doing anything.

Deadlift (conventional):
245x5x1
335x3x1
425x2x1
515x1x1
565x1x1
515x3x1

Sumo SLDL:
515x3x1
515x3x1

Shrugs:
225x12x1
315x12x1
405x12x1
495x12x1
585x12x1
675x5x1
765x7x1
790x4x1 (PR)
675x6x1
585x6x1

Overhead Shrugs:
135x20x1
135x20x1
135x20x1

Lying Leg Curls:
150x5x1
167x5x1
184x5x1
184x5x1
167x5x1

Single-arm Cable Curl:
20x10x1
30x10x1
40x10x1
50x10x1
40x10x1
30x10x1
30x10x1

+ stretching

Duration: 70 minutes

5/30 – Push Press 5’s

Nice push presses today. Gave it all I had and repped out 245 for 7. Rest of my pressing was toast as a result. Tried reverse grip bench for randomness sake. Not good on my shoulders. Tried regular flat bench and that felt just as painful. Did some body-weight dips and some seated DB presses to get blood flowing in the shoulders, and finished with some heavy DB rows.

Push Press:
135x12x1
165x5x1
185x5x1
215x5x1
245x7x1 (PR)

Reverse-grip Bench Press:
135x12x1
185x5x1
215x5x1
235x5x1 (PR)

Bench Press:
235x5x1
235x5x1
235x10x1
255x5x1

Dips:
bw x12x1
bw x12x1
bw x12x1
bw x12x1
bw x12x1

Seated DB Press:
70x10x1
70x12x1
70x15x1

DB Rows:
150x5x1
165x5x1
180x5x1
200x5x1
150x5x1

+ stretching

Duration: 70 minutes