10/10 – Legs/Arms

Pretty decent squatting today. My forearm injury seems to be just a strain, as no swelling or bruising occurred, but it still hurts a ton and I can’t do much with the arm yet. Squats were fine, but had to skip sldls as I can’t really put any pulling stress on the forearm yet. Did hamstring curls instead, and some light tricep work to finish.

Squats:
135x12x1
225x6x1
315x3x1
405x3x1
475x3x1
495x3x1
505x3x1
515x3x1

Wide-stance Box Squats (12″ box):
315x3x1
335x3x1
355x3x1

Lying Hamstring Curl:
150x8x1
150x8x1
150x8x1

V-bar Pushdowns:
80x15x1
80x15x1
80x15x1
80x15x1
80x15x1

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

+ stretching + elliptical (15 min)

Duration: 85 minutes

10/5 – Chest/Shoulders/Triceps

Pressing feeling really good…No shoulder or elbow issues with floor presses, yet. I’ve been doing all pressing with a narrower than usual grip (usually I go really wide, thumbs outside the outer rings) so I hope that helps as well. Shoulder is feeling good otherwise, but I am still staying away from overheads for a while.

Floor Press:
135x12x1
165x5x1
195x5x1
225x5x1
255x5x1
275x5x1
295x5x1 (PR)
305x5x1 (PR)
275x8x1 (PR)
275x6x1

Front DB Raises (single DB):
110x6x1 (PR)
110x6x1
110x6x1

DB L-Laterals:
50x6x1
80x4x1 (PR)

DB Rear Laterals:
90x6x1

Dips:
+45x10x1
+45x10x1

Smith Reverse CG Bench:
215x8x1
275x4x1

V-bar Pushdowns:
120x12x1

+ stretching + elliptical (18 min)

Duration: 90 minutes

10/3 – Legs/Arms

Real nice leg workout today. Hit a high-bar ATG squat PR, and a reps PR on deficit SLDLs.

ATG Squat (high-bar):
225x6x1
315x3x1
415x3x1
465x3x1
510x3x1 (PR)

ATG Zercher Squats:
225x6x1
315x6x1
405x6x1

Deficit SLDL (bar @ ankle height):
335x6x1
435x6x1 (PR)

V-bar Pushdowns:
80x15x1
80x15x1
80x15x1
80x15x1
80x15x1

V-bar Cable Curls:
80x15x1
80x15x1
80x15x1
80x15x1
80x15x1

+ stretching + elliptical (16 min)

Duration: 80 minutes

10/1 – Back/Biceps

Solid workout. Pulls felt strong today, with 630 for 5, all reps from a stop, being a PR.

Deadlift (reps deloaded):
245x12x1
335x5x1
425x3x1
525x3x1
580x3x1
630x5x1 (PR)

Pendlay Rows:
335x6x1
365x6x1 (PR)

Narrow-grip Chins:
+45x6x1
+70x8x1

Wide-grip Pulldowns:
250x6x1
267x6x1 (PR)

Seated Rows:
249x20x1

EZ Curls:
135x6x1
165x6x1

Single-arm Cable Curls:
53x10x1

DB Hammer Curls:
90x10x1

+ stretching

Duration: 80 minutes

9/21 – Chest/Shoulders/Triceps

A good end to a good week of lifting. Very exhausting, physically and mentally, but this pressing session could not have been more of a polar-opposite compared to last week’s pressing. Floor presses went real well. Felt strong and confident under the bar. Military presses were painful still so I stayed light. Plate raises are a new movement, and felt real good on the shoulders. Everything was solid overall. Looking forward to active recovery next week.

Floor Press:
135x12x1
155x12x1
185x12x1
225x3x1
255x3x1
280x3x1
305x3x1
320x2x1
330x1x1
330x2x1
345x1x1
350x1x1 (PR)
315x2x1
315x3x1
315x3x1

Military Press:
155x6x1
155×15-5-5×1

Plate Raises:
100x6x1
100×10-5-3×1 (PR)

DB L-Laterals:
55x6x1
75×8-4-2×1

DB Rear Laterals:
60x6x1
85×8-4-3×1 (PR)

Single-arm Pushdowns:
30x6x1
50×12-5-4×1

Single-arm Extensions:
40x6x1
40×15-6-4×1

Smith Reverse CG Bench:
195x10x1
265×8-3-3×1

+ stretching + elliptical (11 min)

Duration: 90 minutes

9/19 – Legs/Arms

I was bedridden for 14 hours or so last night though this morning with an extreme headache, but I managed to crawl out of bed and make it to the gym and have an absolutely great workout. Lots of volume, and some solid PRs. Squats were hard, but a PR is a PR, even if it’s only 5lbs. SLDLs from a deficit were super strong today, culminating in a solid double with 500.

ATG Squats (high-bar):
135x12x1
225x3x1
315x3x1
405x3x1
455x2x1
505x1x1
510x1x1 (PR)
510x1x1 (PR)
475x1x1
475x1x1
475x1x1
475x2x1
475x2x1

Wide-stance Box Squats (12″ box):
315x3x1
345x3x1
365x3x1

Deficit SLDL (bar @ ankle height):
225x3x1
315x3x1
405x3x1
455x3x1 (PR)
475x3x1 (PR)
500x2x1 (PR)

BTB Pushdowns:
160x15x1
160x15x1
160x15x1
160x15x1
160x20x1

Straight-bar Cable Curls:
80x15x1
80x15x1
80x15x1
80x15x1
80x20x1

+ stretching + elliptical (15min)

Duration: 120 minutes