1/18 – ATG Squat 5’s

Mixed things up a bit and did squats ATG style tonight. Think 490 for 7 is a PR. I wasn’t really pumped up or into the workout, and could have hit more…but 7 felt like a good place to call it. Finished with leg extensions and leg lifts.

ATG Squat:
135x12x1
315x5x1
375x5x1
430x5x1
490x7x1 (PR)

Leg Extensions:
305x15x1
305x15x1
305x15x1
305x15x1
305x15x1

Hanging Leg Lifts:
bw x15x1
bw x15x1
bw x15x1
bw x15x1
bw x15x1

+ stretching

Duration: 40 minutes

1/17 – Incline Bench 5’s

Nice pressing session. Wasn’t super motivated but still hit a reps PR on incline. DB presses felt heavy today – wanted to move up to the 140’s…but just wasn’t feeling it. Rows were easy. Finished with some slow-negative curls.

Incline Bench Press:
135x12x1
155x5x1
190x5x1
220x5x1
250x17x1 (PR)

Flat DB Bench:
110x5x1
120x5x1
130x7x1
110x10x1
110x10x1

BB Rows:
255x12x1
255x12x1
255x12x1
255x12x1
315x12x1

Standing DB Curls (5 sec negatives):
30x12x1
40x12x1
40x12x1
40x12x1
40x12x1

Standing DB Curls:
60x8x1

+ stretching + yoga (60min)

Duration: 120 minutes

1/13 – Deadlift 5’s

Happy Friday the 13th! Having some pretty sore legs, and some good back fatigue going, my goal for today was to hit 13 reps with my 5 rep target weight. Mission accomplished. Did some pulldowns and abs and bailed.

Deadlift:
245x12x1
335x5x1
425x5x1
485x5x1
550x13x1 (PR)

Y-Lat Pulldowns:
160x12x1
160x12x1
160x12x1
160x12x1
160x15x1

Hanging Knee Raises and Leg Lifts:
bw x12x1
bw x12x1
bw x12x1
bw x12x1
bw x12x1
bw x12x1

+ stretching

Duration: 30 minutes

1/11 – Push Press 5’s

A PLACE AT THE TABLE!! Great, intense workout. Had minimal time so cranked this out in about 30 minutes. Push presses had pretty sad leg drive due to lots of DOMS from Monday’s squatting, but got an easy PR anyways. Had more reps left, too. Superset dips behind chins to save time.

Push Presses:
135x5x1
160x5x1
190x5x1
220x12x1 (PR)

Hammer Chins:
+35x10x1
+35x10x1
+35x10x1
+35x10x1
+35x10x1

Dips (superset behind Chins):
+35x10x1
+35x10x1
+35x10x1
+35x10x1
+35x15x1

+ stretching

Duration: 30 minutes

1/9 – Squat 3’s

Stellar squat workout. Added 10lbs and a rep to last week’s PR, for 520×8. After taking 10 minutes to recover I moved on to full zercher squats. Set a PR there as well, but mostly a ‘first time doing this’ PR, as I never tried pushing atg zercher squats before. A lot left in the tank, but it was a starting point, and I was beat from the heavy squat set. Finished with some slow curls and leg extensions.

Squats:
135x12x1
225x12x1
315x3x1
405x3x1
460x3x1
520x8x1 (PR)

ATG Zercher Squats:
225x5x1
315x5x1
365x5x1 (PR)
315x5x1
225x5x1

Seated Leg Extensions (15s rests):
305x12x1
305x12x1
305x12x1
305x12x1
305x15x1

CG BB Curls (slow negatives):
45x12x1
65x12x1
85x12x1
85x12x1
85x12x1
65x12x1
45x12x1

+ stretching + yoga (30min)

Duration: 110 minutes

1/6 – Incline Bench 3’s

A nice quick intense workout. PR effort for reps @ 260 on incline, and solid work sets on flat db press. Kind of hard to press well with a very gentle grip (the crushed ring fingers on each hand are still hurting quite a bit), so I’m real pleased. Finished with some good strict rows and curls.

Incline Bench Press:
135x12x1
155x5x1
175x5x1
200x3x1
230x3x1
260x11x1 (PR)

Flat DB Bench:
110x12x1
110x12x1
110x12x1
110x12x1
110x15x1

BB Rows:
235x12x1
235x12x1
235x12x1
235x12x1
235x15x1

Supinated DB Curls (3-sec negatives):
25x12x1
30x12x1
35x12x1

Supinated DB Curls:
55x8x1
55x10x1

+ stretching

Duration: 60 minutes

1/4 – Deadlift 3’s

Totally annihilated today’s workout. Target was 585×3, so I settled for a pretty easy 12-rep PR effort. Had 3-4 reps left in the tank, but called it good. The flu bug is on its way out and I don’t want to stress the CNS too much yet. Moved on to shrugs and set a new PR there as well. Proceeded to pinch my ring fingers between plates when racking the plates in the excitement afterwards and now have two heavily bruised and swollen finger tips. Finished with ab-rollouts superset with hanging leg raises. Killer workout. Feeling really good about my deadlift right about now.

Deadlift:
245x12x1
335x3x1
455x3x1
520x3x1
585x12x1 (PR)

Shrugs:
225x12x1
315x12x1
405x12x1
495x5x1
585x5x1
675x5x1
735x8x1 (PR)

Ab Roll-outs (superset with hanging leg raises):
bw x12x1
bw x12x1
bw x12x1

Hanging Leg Raises:
bw x12x1
bw x12x1
bw x12x1

+ stretching

Duration: 70 minutes

1/2 – Push Press 3’s

Start of a new 3-5-1 cycle, and start of a new year. Good stuff. My body is fending off a nasty flu virus, so I wasn’t sure how today’s workout would go, but it usually seems that I perform well when feeling like complete crap. Warmups and first 2 work sets were cake, despite the ‘sloshy head’ feeling. Absolutely destroyed 230 for 8 reps – PR there. Had a handful more left in me, but the light-headed-ness/nausea kicked in and I almost fell over when I locked out the 8th rep. Called it good and racked it. Dips and chins went well. Had some nice vertigo going from the repeated up-down motions, but made it through. Stuck with bodyweight chins/pull-ups, but used a different grip for each set to keep things interesting (various hammer, overhand and underhand grips @ diff widths). Finished with a high rep set of reverse lateral/iron crosses. A favorite movement of mine for the delts.

Push Press:
135x12x1
155x3x1
180x3x1
205x3x1
230x8x1 (PR)

Dips:
+35x15x1
+35x15x1
+35x15x1
+35x15x1
+35x15x1

Chins/Pull-ups:
bw x10x1
bw x10x1
bw x10x1
bw x10x1
bw x15x1

Reverse Laterals / Iron Crosses:
20x70x1

+ stretching + yoga (30min)

Duration: 90 minutes

12/30 – Bench Deload

Quick incline deload. Nothing crazy here. Looking forward to hitting the heavy stuff again next week.

Incline Bench Press:
135x12x1
155x12x1
175x12x1

Flat DB Press:
55x10x1
55x10x1
55x10x1
55x10x1
55x10x1

Wide-grip Pulldowns:
157x10x1
157x10x1
157x10x1
157x10x1
157x10x1

DB Curls (3sec negatives):
25x12x1
25x12x1
25x12x1

BB Curls (3sec negatives):
55x10x1
55x10x1

+ stretching

Duration: 25 minutes

12/28 – Squat & Deadlift Deload

Another nice deload workout. I’ve been ‘craving’ zercher squats for assistance work so I added in some full rom atg zercher squats today and will keep them around during this next cycle. Did the deadlifts ‘conventional’ today to mix things up as well.

Squats:
135x12x1
225x5x1
285x5x1
340x5x1

Deadlift:
255x5x1
320x5x1
385x5x1

ATG Zercher Squats:
225x12x1
315x12x1

+ stretching

Duration: 30 minutes