6/1 – Deadlift

Pretty m’eh workout. Did some conventional deads but legs weren’t in the mood for doing anything.

Deadlift (conventional):
245x5x1
335x3x1
425x2x1
515x1x1
565x1x1
515x3x1

Sumo SLDL:
515x3x1
515x3x1

Shrugs:
225x12x1
315x12x1
405x12x1
495x12x1
585x12x1
675x5x1
765x7x1
790x4x1 (PR)
675x6x1
585x6x1

Overhead Shrugs:
135x20x1
135x20x1
135x20x1

Lying Leg Curls:
150x5x1
167x5x1
184x5x1
184x5x1
167x5x1

Single-arm Cable Curl:
20x10x1
30x10x1
40x10x1
50x10x1
40x10x1
30x10x1
30x10x1

+ stretching

Duration: 70 minutes

5/30 – Push Press 5’s

Nice push presses today. Gave it all I had and repped out 245 for 7. Rest of my pressing was toast as a result. Tried reverse grip bench for randomness sake. Not good on my shoulders. Tried regular flat bench and that felt just as painful. Did some body-weight dips and some seated DB presses to get blood flowing in the shoulders, and finished with some heavy DB rows.

Push Press:
135x12x1
165x5x1
185x5x1
215x5x1
245x7x1 (PR)

Reverse-grip Bench Press:
135x12x1
185x5x1
215x5x1
235x5x1 (PR)

Bench Press:
235x5x1
235x5x1
235x10x1
255x5x1

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

Seated DB Press:
70x10x1
70x12x1
70x15x1

DB Rows:
150x5x1
165x5x1
180x5x1
200x5x1
150x5x1

+ stretching

Duration: 70 minutes

5/25 – Incline Bench 3’s

Pretty lame pressing workout. Weak stuff all around.

Incline Bench Press:
135x12x1
165x10x1
195x5x1
230x3x1
260x3x1
290x3x1

Decline Bench Press:
225x3x1
275x3x1
315x1x1
335x1x1
335x2x1
315x3x1

Bench Press:
225x5x1
275x3x1
295x3x1
275x5x1

Standing DB Press:
85x12x1

Standing Rear Laterals:
30x12x1
40x12x1
50x12x1
60x12x1
70x12x1
80x8x1

L-Laterals:
25x20x1

Standing DB Curls:
25x20x1
25x20x1
25x20x1
25x20x1
25x20x1
25x30x1
25x30x1
25x30x1

+ stretching

Duration: 70 minutes

5/23 – Deadlift 3’s

Completely exhausted from last night’s Volbeat/Megadeth/Rob Zombie concert, but somehow ground out a great deadlift workout. Super strong reps PR with 615 for 11 reps. Did a few sets of conventional afterwards, then some dimel deads to really work that lockout. Good workout.

Deadlift:
245x10x1
335x5x1
475x3x1
550x3x1
615x11x1 (PR)

Conventional Deadlift:
425x3x1
475x3x1
525x3x1

Dimel Deadlift:
345x12x1
345x12x1
345x12x1

+ stretching

Duration: 70 minutes

5/21 – Push Press 3’s

This workout was very average. Feeling pretty tired and weak due to bad allergies this spring (lots of sleepless nights lately with bad coughing). Did the minimum and moved on. Dips were comfortable, but weak feeling. Rows left me real light headed.

Push Press:
135x10x1
165x3x1
200x3x1
230x3x1
260x3x1

Dips:
bw x12x1
+50x12x1
+50x12x1
+50x12x1
+50x12x1
+50x12x1
bw x12x1

Pendlay Rows:
225x5x1
245x5x1
245x5x1
245x5x1
245x5x1
245x5x1

Pec Flye Machine:
100x12x1
140x12x1
170x12x1
170x12x1
170x12x1

+ stretching

Duration: 60 minutes

5/12 – Squat ME

I’ve had the flu or something the last 2 days so I pushed yesterday’s workout to today. Just did the bare minimum squats, which was all pretty easy. Did some curls. Deload next week.

Squats:
135x10x1
225x5x1
315x3x1
405x1x1
455x1x1
515x1x1
575x1x1

Supinated DB Curls (one giant superset):
20x20x1
30x20x1
40x20x1
30x20x1
20x20x1
15x20x1
10x20x1
50x4x1
40x4x1
30x5x1
20x5x1
15x5x1
10x10x1

+ stretching

Duration: 30 minutes

5/9 – Incline Bench Press 5-3-1

Pretty solid bench workout. My shoulders/arms/back are pretty fatigued from battling to the front of two metal shows the last two nights so inclines were really stiff. Got the target and an extra heavy rep, though. Declines felt pretty good so I did a few heavy singles – first time doing those in a long time. Not bad. Lot more there I think. Finished with some elbows-out (tate) presses, and pull-ups.

Incline Bench Press:
135x12x1
165x10x1
205x5x1
240x5x1
270x3x1
300x1x1
315x1x1

Decline Bench Press:
225x10x1
275x5x1
315x5x1
315x5x1
325x3x1
335x2x1
355x1x1
375x1x1
315x5x1

Elbows-Out DB Presses:
55x6x1
65x6x1
75x6x1
85x6x1
100x6x1 (PR)

Pullups (various grips, hanging from smith machine cross bar):
bw x12x1
bw x12x1
bw x12x1
bw x12x1
bw x12x1
bw x12x1
bw x12x1

+ stretching

Duration: 75 minutes

5/7 – Deadlift 5-3-1

Great deadlift day. As I have been doing lately, I skipped the 5-3 sets and just did singles. Target single was 640 and I wanted to see if I could get a rep PR with it, which I did with a 7 rep effort. Pretty pleased there. Moved on to shrugs and worked up to 2 PRs there as well.

Deadlift:
245x12x1
335x3x1
425x1x1
515x1x1
605x1x1
640x7x1 (PR)

Shrugs:
225x12x1
315x12x1
405x12x1
495x12x1
585x12x1
675x6x1
765x10x1 (PR)
785x8x1 (PR)

+ stretching

Duration: 60 minutes