1/31 – Upper Deload

Nice upper body deload workout. Flew through this one in about 20-min.

Incline Bench Press:
135x12x1
155x5x1
185x5x1
205x5x1
225x5x1

Standing Military Press:
135x12x1
155x5x1
185x5x1

Flat DB Bench:
60x20x1
60x20x1

Chins/Pullups (varying grips):
bw x20x1
bw x20x1
bw x20x1

Dips:
bw x20x1
bw x20x1
bw x20x1

Cable Face Pulls:
40x20x1
50x20x1
60x30x1

Rope Pushdowns:
40x20x1
50x20x1
60x30x1

OH Rope Extensions:
40x20x1
50x20x1
60x30x1

Iron Cross Reverse Laterals:
15x50x1

+ stretching

Duration: 20 minutes

1/28 – Squat 5-3-1

Awesome squatting today. Killed the single target for this cycle (550) so went for a double PR like I did last cycle. 585×2 – solid. Finished squats with 6 reps of 10 second paused ATG squats @ 315. Really good for the blood pressure. Finished with seated leg extensions and hamstring curls and some abs.

Squats:
225x12x1
315x5x1
430x5x1
490x3x1
550x1x1
585x2x1 (PR)

Paused ATG Squats (10s pause at bottom of each rep):
315x6x1

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

Seated Hamstring Curl:
215x12x1
215x12x1
215x12x1
255x12x1
255x12x1

Ab Roll-outs:
bw x12x1
bw x12x1
bw x12x1

Lying Leg Lifts:
bw x15x1
bw x15x1
bw x15x1

Various Crunches:
bw x80x1

+ stretching

Duration: 60 minutes

1/26 – Incline Bench 5-3-1

Great, great bench workout. Everything finally clicked on inclines and I dominated every rep. Could have doubled the 315 and 320 singles I think, but didn’t want to get too greedy. Real happy with the 305 triple before hitting the singles. Flat DB bench went real well – best as it has in this fatigued state since I started doing them. Finished off with some heavier BB rows.

Incline Bench Press:
135x12x1
155x12x1
185x5x1
215x5x1
245x3x1
275x1x1
305x3x1 (PR)
315x1x1
320x1x1 (PR)

Flat DB Bench:
110x8x1
120x8x1
130x10x1
110x15x1

BB Rows:
315x5x1
315x5x1
315x5x1
315x5x1
365x6x1

+ stretching

Duration: 60 minutes

1/24 – Deadlift 5-3-1

Another workout that I really didn’t wake up for. Target was 615 for a single, so I did 2 triples and called it good. Didn’t have the motivation to rep it out… but probably could have hit 5+ more on that first set for a PR. Curls were curls, then moved on to shrugs, which I actually was in the mood for, so set a real solid PR there.

Deadlift:
245x12x1
335x5x1
425x3x1
480x5x1
550x3x1
615x3x1
615x3x1

Single-arm DB Hammer Curls:
100x8x1
110x8x1
130x8x1
140x8x1
150x12x1 (PR)

Shrugs:
225x12x1
315x12x1
405x12x1
495x12x1
585x12x1
675x6x1
745x10x1 (PR)
405x12x1

+ stretching

Duration: 60 minutes

1/20 – Push Press 5-3-1

Real solid session tonight. I was never able to really ‘wake up’ for this one. No real adrenaline rush or excitement like I can usually generate for a workout like this, for whatever reason, so I had to just dig deep and grind through it all. Lots of lingering fatigue in my legs and back from squatting on Wednesday, and lots of wrist/ankle/shin/calf fatigue from high frequency drum sessions this week. All in all, I was still able to hit a real nice PR, 275×2. Almost had the third rep. Completely fresh and ‘ache free’ I would have had it for sure. Finished with an easy 2 plate triple. I decided to give some flat bench press a try – first time in quite a while. Despite the aches and fatigue and stuff I was still able to crank out a few moderately easy reps with 315. I’ll have to give bench a fresh try one of these days just to see how things truly feel there. Dips and chins were real hard, way harder than they should have been with the weight I was using. Got it all done, though.

Push Press:
135x10x1
155x5x1
190x5x1
220x3x1
245x1x1
265x1x1
275x2x1 (PR)
225x3x1

Bench Press:
225x10x1
275x3x1
295x3x1
315x4x1

Chins:
+60x6x1
+60x6x1
+60x6x1
+60x6x1
+60x6x1

Dips:
+60x6x1
+60x6x1
+60x6x1
+60x6x1
+60x12x1

+ stretching

Duration: 80 minutes

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