Still under the weather so I just knocked out my work sets and kept assistance to a minimum.
Paused ATG Squat:
225x6x1
335x5x1
385x5x1
435x5x1
Zombie ATG Front Squat:
255x5x1
275x5x1
295x5x1
Single-leg Leg Extension:
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1
Lying Leg Curl:
100x10x1
100x10x1
100x10x1
100x10x1
100x10x1
Preacher Curl:
95x12x1
95x12x1
95x12x1
95x12x1
95x12x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
Duration: 45 minutes
Nice light, moderate intensity upper workout. Feeling a bit under the weather so did not push things.
Incline Bench Press:
135x12x1
185x5x1
205x5x1
225x5x1
245x5x1
Decline Bench Press:
135x12x1
185x5x1
205x5x1
225x5x1
245x5x1
Neutral-grip Flat DB Bench (superset with db bench):
60x12x1
60x12x1
60x12x1
60x12x1
60x15x1
Flat DB Bench:
60x12x1
60x12x1
60x12x1
60x12x1
60x15x1
BTN Pulldown:
150x10x1
150x10x1
150x10x1
150x10x1
150x10x1
Pec Flye Machine:
170x12x1
170x12x1
170x12x1
170x12x1
170x12x1
Push Press:
135x12x1
185x5x1
225x5x1
Klokov Press:
45x20x1
45x20x1
45x20x1
45x20x1
45x20x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
Duration: 60 minutes
Deads were OK. Tough due to feeling sore/fatigue from Friday squats. Knee was feeling a bit wonky.
Conventional Deadlift:
135x10x1
225x6x1
315x5x1
450x5x1
510x5x1
580x5x1
DE Conventional Deadlift:
340x3x1
340x3x1
340x3x1
340x3x1
DE SLDL:
340x3x1
340x3x1
340x3x1
340x3x1
CG Pulldown (slow negatives):
150x5x1
200x5x1
200x5x1
200x5x1
212x8x1
Seated Lat Row Machine (slow negatives):
200x5x1
200x5x1
200x5x1
200x5x1
200x5x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
Duration: 60 minutes
Good arm workout. Felt nice to hit the tris hard with the rev. smith cg bench without my elbows bitching at me. Rear delt flyes with the slow negs are getting really strong.
Seated Bicep Curl Machine:
62x20x1
62x20x1
75x20x1
75x20x1
75x20x1
100x10x1
100x10x1
100x10x1
100x10x1
100x10x1
100x10x1
Overhead Cable Curl:
20x20x1
20x20x1
20x20x1
20x20x1
20x20x1
Reverse Smith CG Bench:
155x20x1
155x20x1
155x20x1
155x20x1
155x20x1
205x10x1
205x10x1
205x10x1
205x10x1
205x10x1
Single-arm Rope Extensions:
17x10x1
17x10x1
17x10x1
17x10x1
17x10x1
Cable Pushdowns:
80x12x1
80x12x1
Klokov Press:
45x20x1
45x20x1
45x20x1
45x20x1
45x20x1
Rear Delt Flye Machine (slow negatives):
60x8x1
80x6x1
100x6x1
120x6x1
130x6x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
Duration: 60 minutes
Tried my hand at doing some NON paused squats for a change to see how they would feel. Hit 550 high-bar, but was hoping for more. Still a PR though. 425 zombie front squat, also a nice PR.
ATG Squat (high-bar):
135x12x1
225x5x1
315x3x1
405x2x1
495x1x1
550x1x1 (PR)
Zombie ATG Front Squat:
225x3x1
315x1x1
375x1x1
425x1x1 (PR)
Preacher Curls:
75x12x1
75x12x1
75x12x1
75x12x1
75x15x1
Duration: 40 minutes
Light, low intensity upper workout, although I did push inclines and push press a tad just to see how things felt. Easy singles @ 315 on incline despite not going over 225 on anything in 6 weeks.
Incline Bench Press:
135x12x1
185x5x1
225x5x1
255x1x1
285x1x1
315x1x1
315x1x1
Push Press:
135x12x1
185x3x1
225x1x1
255x1x1
Dips:
bw x12x1
Seated Tricep Extension Machine:
37x20x1
37x20x1
37x20x1
37x20x1
37x20x1
Pec Flye Machine:
170x12x1
170x12x1
170x12x1
170x12x1
Seated Neutral-grip Chest Press:
100x12x1
125x12x1
150x12x1
175x12x1
200x12x1
Seated Chest Press:
100x20x1
100x20x1
100x20x1
100x20x1
100x20x1
DB Extensions:
20x12x1
20x12x1
20x12x1
20x12x1
20x12x1
CG Bench Press:
45x40x1
45x40x1
Duration: 60 minutes
Good deads today. 675 sumo was not very fast, nor really slow – just did not feel like going heavier after that effort. Next time…
Deadlift:
135x12x1
225x8x1
315x3x1
405x3x1
495x1x1
585x1x1
675x1x1
605x3x1
495x5x1
Seated Lat Row Machine (slow negatives):
200x6x1
214x6x1
228x10x1
Hammer Chins:
bw x10x1
bw x10x1
bw x10x1
BTN Pulldowns:
150x10x1
150x10x1
150x10x1
Lying Leg Curls:
100x12x1
100x12x1
100x12x1
Band Adduction (double band):
red x30x1
red x30x1
red x30x1
Duration: 60 minutes
Decent, but light, arm workout.
Seated Bicep Curl Machine:
62x20x1
62x20x1
62x20x1
62x20x1
62x20x1
62x20x1
62x20x1
62x20x1
DB Hammer Curls:
25x12x1
25x12x1
25x12x1
BB Curls:
45x12x1
65x12x1
85x12x1
85x12x1
85x12x1
OH Rope Extensions:
40x12x1
40x12x1
40x12x1
40x12x1
40x12x1
Dips:
bw x12x1
bw x12x1
bw x12x1
Single-arm Rope Extensions:
20x12x1
20x12x1
20x12x1
20x12x1
Iron Cross Laterals:
20x12x1
25x12x1
30x12x1
Rear Delt Flye Machine (slow negatives):
60x6x1
70x6x1
80x6x1
90x6x1
100x10x1
Front Plate Raises:
45x12x1
45x12x1
45x12x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
Duration: 60 minutes
Good squats. Hit the top single target but really was not in the mindset for a new paused PR attempt at 550+. Happy with a new 1rm PR on zombie front squats though. Shrugs were feeling really strong today.
Paused ATG Squat:
135x10x1
225x6x1
315x3x1
435x1x1
485x1x1
535x1x1
Paused Zombie ATG Front Squat:
225x3x1
275x1x1
325x1x1
375x1x1
415x1x1 (PR)
Shrugs:
135x6x1
225x6x1
315x6x1
405x6x1
495x6x1
585x6x1
675x6x1
700x6x1
585x6x1
495x6x1
Single-arm Seated Bicep Curl Machine:
37x10x1
37x10x1
37x10x1
37x10x1
37x10x1
37x10x1
37x10x1
37x10x1
37x10x1
37x10x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
Duration: 60 minutes
Good upper workout. Left forearm achy, but managed to do everything without any pain today. Tried push presses for the first time in at least six months and easily did 5 reps with 225, so that was good.
Bench Press:
135x12x1
185x5x1
205x5x1
225x5x1
CG Bench Press:
135x12x1
185x5x1
205x5x1
225x5x1
Incline Bench Press:
135x12x1
185x5x1
205x5x1
205x5x1
Neutral-grip Flat DB Bench:
60x12x1
60x12x1
60x12x1
60x12x1
60x12x1
Flat DB Bench:
60x12x1
60x12x1
60x12x1
60x12x1
60x12x1
BTN Pulldown:
150x6x1
150x6x1
200x6x1
225x6x1
150x12x1
Seated Pec Flye Machine:
170x12x1
170x12x1
170x12x1
170x12x1
170x12x1
170x20x1
Push Press:
135x5x1
185x5x1
225x5x1
135x12x1
DB Kickbacks:
15x12x1
15x12x1
15x12x1
15x12x1
15x12x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
red x50x1
Duration: 60 minutes