6/13 – Incline 5-3-1

Ok pressing workout.

Incline Bench Press:
135x12x1
155x12x1
185x5x1
215x5x1
245x5x1
275x3x1
310x1x1
275x3x1

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

DB Spoon Press:
60x12x1
80x10x1
100x8x1 (PR)
110x4x1 (PR)
90x10x1
70x12x1

Chins:
bw x12x1
+30x12x1
+80x5x1
+50x8x1
+50x8x1
+50x8x1
bw x15x1

Hanging Leg Lifts:
bw x12x1
bw x12x1
bw x12x1
bw x12x1

+ stretching

Duration: 80 minutes

6/11 – Deadlift ME

Pretty lame deadlifting today. It is what it is. Gave rack pulls from mid-knee a try and those felt pretty good. Did shrugs for a few sets after some of the rack pull sets. Finished with a bunch of light curls (forearm isn’t liking much right now).

Deadlifts:
245x12x1
335x5x1
515x2x1
605x1x1
675x2x1
605x2x1

Rack Deadlift (bar @ mid-knee):
225x3x1
315x3x1
405x3x1
495x3x1
585x3x1
675x3x1
700x3x1
720x3x1
735x1x1

Shrugs:
700x10x1
720x8x1

Rope Cable Hammer Curls:
47x12x1
57x12x1
70x12x1
80x12x1
80x12x1
80x12x1

DB Curls (slow negatives):
25x20x1
25x20x1

DB Curls:
50x10x1

+ stretching

Duration: 95 minutes

6/8 – Push Press ME

Pretty sub-par workout. Having some pains in my left forearm/elbow, most likely from all the yard work/landscaping I’ve been doing around the house the last few days. Legs and hips still real sore from ATG squats so no real pop on presses either.

Push Press:
135x12x1
165x5x1
185x5x1
215x3x1
245x1x1
275x1x1
225x5x1

CG Bench Press:
225x8x1
245x8x1
265x5x1
225x8x1
225x8x1

Reverse Grip Bench Press:
225x8x1

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

Seated Rear Delt Flye Machine:
100x12x1
120x12x1
140x12x1
100x12x1
100x12x1

+ stretching

Duration: 60 minutes

6/6 – ATG Squat ME

Switching things up and going back to ATG squats for a while. No belt, just wraps. I want 600 in this manner. It’s hard to switch, mentally, from the slow controlled decent of a parallel squat to dive-bombing, but today was good. Did much better than I expected, tying my previous 2rm of 545×2. Good start already. Finished the heavy sets with a solid set of 5 with 495 then did some super fast speed sets with 225. Finished with curls.

ATG Squat:
135x12x1
225x10x1
315x5x1
405x3x1
495x2x1
545x2x1 (PR)
495x5x1

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

Overhead Cable Curls:
20x12x1
30x12x1
40x12x1
50x12x1
40x12x1
40x12x1
40x12x1
30x15x1
20x20x1

+ stretching

Duration: 60 minutes

6/4 – Incline Bench 5’s

crap workout.

Incline Bench Press:
210x5x1
245x5x1
275x5x1
275x3x1

Decline Bench Press:
135x12x1
185x10x1
225x5x1
275x5x1
315x3x1
315x3x1
315x4x1

Dips:
bw x12x1

Smith Reverse CG Bench:
195x12x1
245x6x1
245x6x1
245x6x1
245x6x1

Hammer Chins:
bw x12x1
+30 x12x1
+50x12x1
+50x12x1

Cable Face Pulls:
50x20x1
80x20x1
80x20x1

Cable Rope Pushdowns:
50x20x1
50x20x1
50x20x1

Cable Rope Extensions:
50x20x1
50x20x1
50x20x1

+ stretching

Duration: 70 minutes

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