4/20 – Incline Bench 3’s

Went through inclines today doing the minimum. Pretty sore and achy from the previous 2 great workouts this week. Tried decline db presses for the first time in years to mix things up a bit. Felt real good. Wide-grip rows went well.

Incline Bench Press:
135x12x1
160x12x1
185x3x1
225x3x1
250x3x1
285x3x1

Decline DB Bench:
100x12x1
100x12x1
110x12x1
110x12x1
120x15x1

Wide-grip BB Rows:
225x5x1
245x5x1
265x5x1
285x5x1
305x5x1

DB Curls:
60x8x1
50x8x1
45x8x1
35x10x1
25x15x1

+ stretching

Duration: 80 minutes

4/18 – Deadlift 3’s

A nice deadlift session that finally felt ‘good’. Deads seemed to be clicking today and hit a solid triple with 675. No form issues, hip or back pains, etc. My sprained ankle was a bit achy during pulls, but it held up. Did some straight-leg sumo deads and hit a PR there with 555 for 5. Finished with some light, but strict shrugs, and some 45-degree hypers.

Deadlift:
225x12x1
335x5x1
425x3x1
515x3x1
605x3x1
645x1x1
675x3x1
605x3x1

Sumo SLDL:
515x5x1
535x5x1
555x5x1 (PR)

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

45-degree Hypers:
+100x5x1
+150x10x1 (PR)
+150x10x1
+150x10x1
+150x10x1
bw x20x1

+ stretching

Duration: 90 minutes

4/16 – Push Press 3’s

Back from a nice off-week, although babying a slightly sprained ankle from Friday (slipped on an uneven sidewalk of all things and rolled my ankle a bit). Target for this cycle’s push press triple was 250, so I cranked that out with ease and moved on to 275, where I set a 4 rep PR despite not having much leg drive. Should have had 5 but I lowered the weight too fast on my 4th rep and almost dropped the weight and stumbled forward a bit to keep it racked. Finished push presses with 250×5 and moved on to reverse cgb. Nothing exciting to report there – just good solid rep work. Chins were good. Finished with some light pec flyes.

Push Press:
135x12x1
160x3x1
195x3x1
225x3x1
250x3x1
275x4x1 (PR)
250x5x1

Smith Reverse CG Bench:
195x10x1
245x10x1
245x10x1
285x10x1
285x10x1
315x4x1
195x12x1

Close-grip Chins:
bw x10x1
+35x10x1
+35x10x1
+55x10x1
+55x10x1
bw x20x1

Pec Flye Machine:
100x20x1
120x20x1
140x20x1
170x20x1
140x20x1
100x20x1

+ stretching

Duration: 70 minutes

4/6 – Squat 5-3-1

Real nice squatting. Skipped the 5 and 3 sets and just went for singles in an effort to push things a bit more. Ended up hitting a new 1rm PR with 610. Wasn’t too bad – probably could have ground out a double. Moved on to ATG zercher squats and hit 455 there. Real nice. Finished with some curls and extensions.

Squats:
135x12x1
225x5x1
315x3x1
405x1x1
495x1x1
565x1x1
610x1x1 (PR)

ATG Zercher Squats:
225x3x1
315x1x1
405x1x1
455x1x1 (PR)

Seated Leg Extension:
305x50x1

Standing DB Curls (one big dropset):
55x10x1
55x10x1
45x10x1
30x10x1
25x10x1
55x6x1

+ stretching

Duration: 70 minutes

4/4 – Incline Bench 5-3-1

Strong pressing today. Hit a new 1RM PR with 325 on incline – 330 or 335 is probably there. Real happy with how incline bench is shaping up right now.

Incline Bench Press:
135x12x1
155x10x1
185x5x1
230x5x1
260x3x1
290x1x1
315x1x1
325x1x1 (PR)
300x3x1
275x3x1

CG Bench Press:
225x5x1
255x5x1
275x3x1
295x3x1
275x5x1

Bench Press:
225x6x1
275x10x1

BB Rows:
325x5x1
325x5x1
325x5x1
325x5x1
415x6x1

+ stretching

Duration: 70 minutes

4/2 – Deadlift 5-3-1

Decent pulls today. Skipped the 5-3 reppers and did singles. Was only in the mood to get the target set done and out of the way. Hit 635 for 6, which is a PR. Finished with some moderate shrugs, and some light curls. Seasonal asthma is killin me so I took things easy.

Deadlift:
245x12x1
335x5x1
425x2x1
500x1x1
565x1x1
635x6x1 (PR)

Shrugs:
225x10x1
315x5x1
405x5x1
495x5x1
585x5x1
675x6x1
675x6x1
495x10x1

Single-arm DB Hammer Curls:
110x12x1
110x12x1

Concentration Curl:
60x8x1
60x8x1
60x8x1
60x8x1
60x8x1

+ stretching (20 min)

Duration: 100 minutes

3/30 – Push Press 5-3-1

Woke up achy and having chills, feeling like I was coming down with something. Shoulders sore, etc. Whenever a training day starts so poorly it’s usually an indicator that I’m going to excel in the gym. Presses flew. Target was 255 for a single, which was cake. Moved up to 280 and hit a triple for a big PR. More reps in the tank but didn’t want to stress my shoulder too much with it feeling solid now. 3 plates seems real close. Moved on to dips with a real deep rom (being careful for the shoulder), which felt good. Finished with smith reverse cgb and light pulldowns.

Push Press:
135x12x1
165x5x1
200x5x1
230x3x1
255x1x1
280x3x1 (PR)
255x3x1

Dips:
bw x12x1
+20x12x1
+20x12x1
+40x12x1
+40x12x1
+60x12x1

Smith Reverse CG Bench:
195x10x1
245x3x1
285x3x1
315x3x1
245x10x1

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

+ stretching

Duration: 70 minutes

3/28 – Squat 5’s

I was very worn out from a brutal Metal Alliance tour show last night so I went in and did the minimum. Good enough for today.

Squats:
135x12x1
225x5x1
395x5x1
445x5x1
505x5x1

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

Supinated DB Curls (no rests):
25x10x1
35x10x1
45x10x1
40x10x1
35x10x1
30x10x1
25x10x1
20x10x1
15x10x1

+ stretching

Duration: 30 minutes

3/26 – Incline Bench 5’s

Good pressing. Shoulder was feeling pretty good and continued with another reps PR. Did some close grip work to really hammer the tris.

Incline Bench Press:
135x12x1
155x12x1
175x5x1
200x5x1
230x5x1
260x18x1 (PR)

CG Bench Press:
225x10x1
255x10x1
275x8x1
275x8x1

Smith Reverse CG Bench:
195x10x1
285x5x1
285x5x1
195x12x1

Dips:
bw x12x1
bw x12x1
bw x20x1

BB Rows:
315x5x1
315x5x1
315x5x1
315x5x1
315x10x1

Seated Pec Flye Machine:
110x50x1

+ stretching + yoga (25min)

Duration: 85 minutes

3/23 – Deadlift 5’s

Crappy deadlifting. Form feels so off, and my left hip/low back area is still being weird when doing pulls (hampers lockout strength severely). Did what I needed to do, plus an extra rep. Rows and curls and abs to finish.

Deadlift:
225x5x1
315x5x1
435x5x1
505x5x1
575x6x1

Wide-grip BB Rows:
255x12x1
255x12x1
255x12x1
255x12x1
255x12x1

Preacher Curls:
115x10x1
95x10x1
95x10x1
95x10x1
95x10x1
75x10x1

DB Hammer Curls:
60x10x1
70x10x1
70x10x1

Wide-grip BB Curls:
45x12x1
95x12x1
45x12x1

Hanging Leg Raises:
bw x15x1
bw x15x1
bw x15x1
bw x15x1

+ stretching

Duration: 60 minutes