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

5/4 – Push Press 5-3-1

Awesome day for push presses. I just did singles for the 5 and 3 sets and went heavy after hitting my target single of 265. 285 went well, so I went after 300 and nailed it. Great PR. Finished with some heavy dips and single arm cable rows.

Push Press:
135x12x1
165x3x1
185x1x1
210x1x1
240x1x1
265x1x1
285x1x1
300x1x1 (PR)
245x3x1
245x3x1

Dips:
bw x5x1
+30x5x1
+60x5x1
+90x5x1
+100x5x1
bw x30x1

Single-arm Kneeling Cable Row:
100x6x1
120x6x1
126x6x1 (PR)
100x10x1
100x10x1

+ stretching

Duration: 70 minutes

4/30 – Incline Bench Press 5’s

OK workout today. Forearms are real sore so everything was just so-so. Didn’t push inclines too hard – did the target and some extra reps. Tried declines for the first time in a long while – not too bad there. Close grips were sluggish, and rows hurt the forearms so I dialed the weight down a bit.

Incline Bench Press:
135x12x1
160x12x1
205x5x1
235x5x1
270x9x1

Decline Bench Press:
225x12x1
275x5x1
295x5x1
315x5x1
315x5x1
315x5x1

CG Bench Press:
225x5x1
255x5x1
255x5x1
255x5x1
255x8x1

BB Rows:
315x5x1
315x5x1
225x10x1
225x10x1
225x10x1

+ stretching

Duration: 80 minutes

4/27 – Deadlift

This was an unexpected great workout. I knew from the start that sumo pulls just weren’t happening due to the crazy soreness from Monday’s workout still so I decided to give conventional pulls a try. I haven’t pulled heavy conventional deads in years, with my all-time PR being 585 for a grinding single several years ago. I ended up getting some great pulls in and hit a big PR with 615×2. Super pleased with how things felt today. Did some wide-grip rows and lying leg curls to finish.

Deadlift (conventional):
135x5x1
225x3x1
315x3x1
405x3x1
495x1x1
545x1x1
595x1x1 (PR)
615x2x1 (PR)
545x2x1

Wide-grip BB Rows:
225x5x1
255x5x1
285x5x1
315x5x1
345x5x1

Lying Leg Curls:
150x5x1
181x5x1
212x5x1 (PR)
181x5x1
150x12x1

Single-arm Cable Curls:
20x12x1
30x12x1
40x12x1
50x12x1
40x12x1
30x20x1
20x30x1

+ stretching

Duration: 80 minutes

4/25 – Push Press 5’s

Tough session being really sore from squats and such Monday. Squat rack was in use so I had to clean each weight to start the push presses. Not a big deal though, still got an easy 6 with 235 and called it good. Did some single arm standing overhead db presses, dips, reverse cgb to call it a day.

Push Press:
135x12x1
155x5x1
180x5x1
210x5x1
235x6x1

Single-arm Standing DB Press:
70x5x1
85x5x1
100x5x1

Smith Reverse CG Bench:
190x12x1
245x10x1
265x5x1
285x5x1
305x3x1
325x1x1

Dips:
bw x12x1
+30x5x1
+50x5x1
+70x5x1
+90x5x1

Freemotion Lat Pulldowns:
160x12x1
160x12x1
160x12x1
160x12x1
160x12x1
160x12x1

+ stretching

Duration: 90 minutes