1/6 – Incline Bench 3’s

A nice quick intense workout. PR effort for reps @ 260 on incline, and solid work sets on flat db press. Kind of hard to press well with a very gentle grip (the crushed ring fingers on each hand are still hurting quite a bit), so I’m real pleased. Finished with some good strict rows and curls.

Incline Bench Press:
135x12x1
155x5x1
175x5x1
200x3x1
230x3x1
260x11x1 (PR)

Flat DB Bench:
110x12x1
110x12x1
110x12x1
110x12x1
110x15x1

BB Rows:
235x12x1
235x12x1
235x12x1
235x12x1
235x15x1

Supinated DB Curls (3-sec negatives):
25x12x1
30x12x1
35x12x1

Supinated DB Curls:
55x8x1
55x10x1

+ stretching

Duration: 60 minutes

1/4 – Deadlift 3’s

Totally annihilated today’s workout. Target was 585×3, so I settled for a pretty easy 12-rep PR effort. Had 3-4 reps left in the tank, but called it good. The flu bug is on its way out and I don’t want to stress the CNS too much yet. Moved on to shrugs and set a new PR there as well. Proceeded to pinch my ring fingers between plates when racking the plates in the excitement afterwards and now have two heavily bruised and swollen finger tips. Finished with ab-rollouts superset with hanging leg raises. Killer workout. Feeling really good about my deadlift right about now.

Deadlift:
245x12x1
335x3x1
455x3x1
520x3x1
585x12x1 (PR)

Shrugs:
225x12x1
315x12x1
405x12x1
495x5x1
585x5x1
675x5x1
735x8x1 (PR)

Ab Roll-outs (superset with hanging leg raises):
bw x12x1
bw x12x1
bw x12x1

Hanging Leg Raises:
bw x12x1
bw x12x1
bw x12x1

+ stretching

Duration: 70 minutes

1/2 – Push Press 3’s

Start of a new 3-5-1 cycle, and start of a new year. Good stuff. My body is fending off a nasty flu virus, so I wasn’t sure how today’s workout would go, but it usually seems that I perform well when feeling like complete crap. Warmups and first 2 work sets were cake, despite the ‘sloshy head’ feeling. Absolutely destroyed 230 for 8 reps – PR there. Had a handful more left in me, but the light-headed-ness/nausea kicked in and I almost fell over when I locked out the 8th rep. Called it good and racked it. Dips and chins went well. Had some nice vertigo going from the repeated up-down motions, but made it through. Stuck with bodyweight chins/pull-ups, but used a different grip for each set to keep things interesting (various hammer, overhand and underhand grips @ diff widths). Finished with a high rep set of reverse lateral/iron crosses. A favorite movement of mine for the delts.

Push Press:
135x12x1
155x3x1
180x3x1
205x3x1
230x8x1 (PR)

Dips:
+35x15x1
+35x15x1
+35x15x1
+35x15x1
+35x15x1

Chins/Pull-ups:
bw x10x1
bw x10x1
bw x10x1
bw x10x1
bw x15x1

Reverse Laterals / Iron Crosses:
20x70x1

+ stretching + yoga (30min)

Duration: 90 minutes