8/6 – ATG Squat 3’s

Pretty decent squatting. Carried the bar a bit higher on my target sets, which made things a bit tougher. Got the target triple. Did some random hang power snatches today – not bad. Never did a barbell snatch before and the shoulders kind of liked them. Finished with front squats, curls, one arm cable rows.

ATG Squat:
135x12x1
225x5x1
315x3x1
405x3x1
455x3x1
515x3x1
495x3x1
495x3x1

Front Squat:
225x5x1
275x3x1
275x3x1

Hang Power Snatch:
45x10x1
65x5x1
85x3x1
105x3x1
125x3x1
145x3x1

BB Curls:
135x10x1
135x10x1
135x10x1
135x10x1
135x10x1
135x10x1

Reverse BB Curls:
105x15x1
85x15x1
85x15x1
65x15x1
65x15x1

Single-arm Cable Rows:
80x15x1
80x15x1
80x15x1

+ stretching + elliptical (17min)

Duration: 90 minutes

8/3 – Incline Bench 3’s

Pretty lame pressing today. My left shoulder is acting up more and more each incline workout – I think it’s time to drop inclines and do something else on my pressing days. Was supposed to do a triple with 305 and barely got a single. Did a few triples with 275 then moved did some more random pressing movements, all feeling pretty pained and weak. BTN snatch grip presses are something new – they hurt quite a bit but hoping if I keep them light they will help build some ligament/rotator cuff strength.

Incline Bench Press:
135x12x1
170x5x1
205x3x1
240x3x1
275x3x1
305x1x1
275x3x1
275x3x1
275x3x1

Flat DB Bench:
110x8x1
120x5x1
120x5x1

Reverse CG Bench:
95x12x1
135x12x1
185x12x1
205x12x1
205x12x1

Paused Bench Press:
205x5x1
225x5x1
225x5x1
225x5x1

Single-arm Reverse Pushdowns:
13x10x1
20x10x1
30x10x1
40x8x1
30x10x1
30x10x1
30x10x1

BTN Snatch-grip Presses:
45x20x1
65x12x1
65x12x1
65x12x1
65x12x1
45x15x1

Pec Flye Machine:
100x20x1
100x30x1

+ stretching + elliptical (15min)

Duration: 80 minutes

8/1 – Deadlift 3’s

Pretty good deadlifting today. Still doing each rep from a stop.

Deadlift:
245x5x1
335x5x1
425x3x1
490x3x1
560x3x1
630x4x1
605x3x1

Shrugs:
315x12x1
405x12x1
495x12x1
585x12x1
675x12x1
725x12x1
675x12x1
585x12x1
495x12x1

Overhead Shrugs:
135x20x1
135x20x1
135x20x1

Rope Hammer Curls:
63x12x1
70x12x1
80x12x1
80x12x1
80x12x1
80x12x1
80x20x1

Single-arm Cable Curls:
30x12x1
40x8x1
40x12x1
40x8x1
40x12x1
40x12x1

+ stretching + elliptical (20min)

Duration: 90 minutes

7/30 – Push Press 3’s

Pressed for time today so I blasted through this pretty quick (hour). Not too bad of a workout. Just missed the 4th rep @ 270 on push press.

Push Press:
135x10x1
155x3x1
175x3x1
215x3x1
245x3x1
270x3x1

Strict Military Press:
185x3x1
205x3x1
225x2x1
185x5x1
185x6x1
185x5x1

Chins:
bw x10x1
bw x10x1
bw x10x1
bw x10x1
bw x15x1

Dips:
bw x12x1
bw x12x1
bw x12x1
bw x12x1
bw x20x1

Rear Delt Flye Machine:
70x25x1
70x25x1

+ stretching

Duration: 60 minutes

7/20 – ATG Squat ME

OK squatting session. I was hoping for 6 plates beltless, but things just felt heavy today. 565 was a beltless PR, but not the PR I wanted. Did some paused ATG speed squats and curls and called it a day.

ATG Squat:
135x12x1
225x10x1
315x5x1
405x3x1
480x1x1
535x1x1
565x1x1 (PR)

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

Concentration Curls:
55x6x1
60x6x1
65x6x1
70x6x1
75x6x1
80x6x1

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

Y-Lat Pulldowns:
160x12x1
160x12x1
160x12x1
160x12x1
160x20x1

+ stretching + elliptical (22 min)

Duration: 82 minutes

7/18 – Incline Bench 5-3-1

Decent press workout. My shoulder is starting to hate inclines lately so I cut rom a bit short today, which seems to make things harder, if anything. Got the target single and did and extra triple, then moved on to declines. Not too bad there, but nothing special. Tried a set of db jerks but my shoulders were fried. My gym got rid of the nice hammer chin/dip station a while ago so the only chins I can do are under and overhand grips, and they are really tearing my forearms apart. Annoying.

Incline Bench Press:
135x12x1
165x5x1
195x5x1
250x5x1
280x3x1
315x1x1
275x3x1

Decline Bench Press:
225x5x1
275x3x1
315x3x1
335x1x1
355x1x1
315x4x1

DB Jerks:
100x8x1

DB Spoon Presses:
60x12x1
80x12x1
100x12x1 (PR)
60x12x1

DB Tate Presses (elbows-out extensions):
60x12x1
70x12x1
70x12x1

Chins/Pullups:
+50x5x1
+50x5x1
+50x5x1
+50x5x1
bw x15x1

+ stretching + elliptical (20min)

Duration: 80 minutes

7/16 – Deadlift ME

Decent pulling workout despite the soreness from Saturday’s antics. I am kind of ‘reloading’ in my deadlift training, doing all reps from a dead stop, etc. Rack pulls from the top of the knee were fun. Finished with some curls and single-arm cable rows.

Deadlift:
245x10x1
335x5x1
425x3x1
520x3x1
590x2x1
610x3x1
610x3x1
610x3x1

Rack Deadlift (bar @ top of knee):
225x3x1
315x3x1
405x3x1
495x3x1
585x3x1
675x3x1
765x2x1
815x2x1
835x2x1
855x2x1 (PR)

Single-arm Cable Rows:
80x8x1
80x10x1
80x12x1
80x15x1
80x20x1

Concentration Curl:
45x6x1
45x6x1
50x6x1
50x6x1
55x6x1
55x6x1
60x6x1
60x6x1
65x8x1
65x8x1

+ stretching + elliptical (23min)

Duration: 120 minutes

7/13 – Push Press ME

Pretty solid press workout. Got the target for the day (280) then hit 250 for a set of 5 after. Did a bunch of DB jerks/push presses and finished things off with some close grip bench.

Push Press:
135x12x1
155x3x1
175x3x1
195x3x1
225x1x1
250x1x1
280x1x1
250x5x1

Single-arm DB Jerk/Push Press:
100x2x1
110x2x1
120x2x1
130x2x1
130x1x1
120x2x1
110x2x1
100x2x1
70x10x1

CG Bench:
225x3x1
250x3x1
275x3x1
300x1x1
275x5x1
225x8x1

+ stretching + elliptical (hiit, 12 min)

Duration: 72 minutes

7/11 – ATG Squat 5’s

Solid squatting today. The 5’s week is always sluggish, but these were OK.

ATG Squats:
225x10x1
315x5x1
365x5x1
420x5x1
475x6x1

Wide-stance Speed Squats against Heavy Bands (200+ @ top):
225x3x1
245x3x1
265x3x1
285x3x1
305x3x1
325x3x1

DB Hammer Curls:
55x6x1
65x6x1
75x6x1
85x6x1
95x6x1

Supinated Slow DB Curls:
25x12x1
35x15x1
40x15x1
25x15x1
15x30x1

+ stretching + elliptical (23 min)

Duration: 100 minutes