Month: March 2013

My lower back is still messed up so I hit squats (and everything else) very tentatively. Managed to hit the planned weights/reps/sets for squats today, albeit not going fully ATG. I’m pleased regardless. Skipped deficit sldls and did dimel deadlifts instead, which didn’t bother my back. Weighted 45-degree hypers felt real solid.

Squats:
135x12x1
225x5x1
315x3x1
405x2x1
495x1x1
540x2x1
450x3x1
450x3x1
450x3x1
450x3x1
450x3x1

45-degree Hypers:
bw x8x1
+110x8x1
+160x8x1
+205x8x1
+255x8x1 (PR)

Dimel Deadlifts:
225x8x1
225x8x1
275x8x1
325x8x1
375x8x1

Lying Leg Curl (superset with leg extensions):
100x8x1
112x8x1
125x8x1
125x8x1
125x8x1

Seated Leg Extension:
305x8x1
305x8x1
305x8x1
305x8x1
305x8x1

Standing Cable Crunch (narrow stance):
50x8x1
100x8x1
112x8x1
112x8x1
75x8x1

+ stretching

Duration: 90 minutes

Good arm day – much better than yesterday’s crapfest. Dips felt pretty good – almost into PR territory (bw+extra combined). Back is feeling better, but not sure if I’ll be able to squat tomorrow.

Overhead BB Extensions:
95x8x1
115x8x1
135x8x1
155x8x1 (PR)
155x8x1

Dips:
bw x8x1
+35x8x1
+55x8x1
+75x8x1
+90x8x1

Single-arm Rope Cable Extensions:
30x8x1
37x8x1
40x8x1
43x8x1
40x8x1

Concentration Curl:
50x8x1
50x8x1
50x8x1
50x8x1
50x8x1

Standing Elbows-in DB Curls:
25x8x1
30x8x1
35x8x1
35x8x1
30x8x1

Single-arm DB Hammer Curl:
80x8x1
100x8x1
120x8x1
100x8x1
100x8x1

+ stretching

Duration: 60 minutes

Crap workout. No motivation/focus/energy and I tweaked something in my lower back/hip snow blowing last night. Didn’t come close to going after 335×2 on floor presses, which was the target today. Triples weren’t too bad, though.

Floor Press:
135x12x1
185x10x1
225x5x1
255x3x1
285x2x1
310x1x1
315x2x1
280x3x1
280x3x1
280x3x1
280x3x1
280x3x1

Decline Bench Press:
225x8x1
225x8x1
225x8x1
245x8x1
245x8x1

Incline Bench Press:
205x8x1
205x8x1
205x8x1
205x8x1
205x8x1

Pec Flye Machine:
100x8x1
120x8x1
140x8x1
160x8x1
130x8x1

Chest Press Machine:
150x8x1
162x8x1
175x8x1
175x8x1
175x8x1

Flat DB Flyes:
40x8x1
40x8x1
40x8x1
50x8x1
40x8x1

+ stretching

Duration: 70 minutes

Decent pulling today. Got what I needed to hit so I can’t complain. Volume and intensity increases this week, but did not affect workout duration, etc. Had some tightness in my left trap/rear delt so I kept shrugs light.

Deadlift (reps deloaded):
135x12x1
225x10x1
315x5x1
405x3x1
495x2x1
585x1x1
660x2x1
550x3x1
550x3x1
550x3x1
550x3x1
550x3x1

Wide-grip Pulldowns:
225x8x1
225x8x1
225x8x1
225x8x1
225x8x1

Hammer Grip Chins:
bw x8x1
bw x8x1
bw x8x1
bw x8x1
bw x8x1

DB Rows:
150x8x1
150x8x1
150x8x1
150x8x1
150x8x1

Standing Single-arm Rope Lat Rows:
60x8x1
67x8x1
70x8x1
73x8x1 (PR)
70x8x1

Shrugs:
405x8x1
405x8x1
405x8x1
405x8x1
405x8x1

+ stretching

Duration: 90 minutes

Pressing was tough today – triceps are fried from emphasizing lockouts on all pressing and extension movements the last few weeks, and it made going for 260 on push presses a challenge. Needed 4 attempts to get the 2 reps I wanted – all misses were at the very top. The 6 triples at 210 were done with 90s rests and all were pretty easy. Single-arm overhead DB presses were exhausting, but making good progress. Finished with light lateral work.

Push Press:
95x12x1
135x12x1
165x5x1
205x2x1
230x1x1
260x2x1
210x3x1
210x3x1
210x3x1
210x3x1
210x3x1
210x3x1

Standing DB Press (left arm):
80x10x1
90x10x1
95x10x1
100x10x1

Standing DB Press (right arm):
80x10x1
90x10x1
95x10x1
100x10x1

Strict Straight-arm Side Laterals (thumbs down):
20x10x1
20x10x1
20x10x1
20x10x1

Rear Delt Cable Flyes (low pull):
40x10x1
60x10x1
54x10x1
54x10x1

Rear Delt Cable Flyes (high pull):
40x10x1
40x10x1
34x10x1
34x10x1

+ stretching

Duration: 70 minutes

This workout was absolutely exhausting. 2min rests between triples on squats, no belt/wraps. Deficit SLDLs did me in today after all the squatting.

ATG Squat:
135x12x1
225x5x1
315x5x1
405x3x1
475x1x1
510x2x1
420x3x1
420x3x1
420x3x1
420x3x1
420x3x1
420x4x1

Deficit SLDL (bar @ ankle height):
245x10x1
335x10x1
355x10x1
355x10x1

45-degree Hypers:
135x10x1
185x10x1
225x10x1
245x10x1 (PR)

Lying Leg Curls (superset with extensions):
100x10x1
100x10x1
100x10x1
100x10x1

Leg Extensions:
305x10x1
305x10x1
305x10x1
305x10x1

Standing Rope Ab Curls:
80x10x1
100x10x1
120x10x1
100x10x1

+ stretching

Duration: 90 minutes

Arm day.

Dips:
bw x10x1
+35x10x1
+45x10x1
+45x12x1

Overhead BB Extensions:
95x10x1
115x10x1
135x10x1
135x10x1

Single-arm Rope Cable Extensions:
33x10x1
37x10x1
40x10x1
37x10x1

BB Curls:
105x10x1
125x10x1
135x10x1
145x10x1

Concentration Curl:
45x10x1
45x10x1
45x10x1
45x10x1

Hammer Curls:
40x10x1
60x10x1
80x10x1
55x10x1

+ stretching

Duration: 40 minutes

Decent pressing workout. Floor presses went well, and then I decided to try flat bench for the first time in quite a while. Pain right away in the left shoulder so I did my last 2 sets with a shallower motion (stopping 1-2″ off chest), which feels OK. At least floor press is still feeling good after the last few months of training it.

Floor Press:
135x20x1
185x12x1
225x5x1
255x3x1
285x2x1
315x2x1
260x3x1
260x3x1
260x3x1
260x3x1
260x3x1
260x6x1

Bench Press:
225x10x1
225x10x1
225x10x1
225x10x1

Incline Bench Press:
195x10x1
195x10x1
195x10x1
195x10x1

Flat DB Bench:
100x10x1
90x10x1
80x10x1
80x10x1

Flat DB Flye:
40x10x1
45x10x1
45x10x1
45x10x1

Pec Flye Machine:
110x10x1
120x10x1
120x10x1
100x10x1

+ stretching

Duration: 80 minutes

Good workout. Back and hips are pretty fatigued, but I got what I needed to. Did an extra rep @ 620 because I felt like it. Triples were tiring – 90s rests between each set. Despite the added volume everything clicked along at a brisk pace – definitely feeling acclimated to these workouts now.

Deadlift (reps deloaded):
135x12x1
225x10x1
315x5x1
405x3x1
495x2x1
585x1x1
620x3x1
510x3x1
510x3x1
510x3x1
510x3x1
510x3x1
510x3x1

Hammer Chins:
bw x10x1
bw x10x1
bw x10x1
bw x10x1

Wide-grip Pulldowns:
212x10x1
212x10x1
212x10x1
212x10x1

DB Rows:
150x10x1
150x10x1
150x10x1
150x10x1

Standing Single-arm Rope Lat Rows:
60x10x1
67x10x1
67x10x1
67x10x1

Shrugs:
455x10x1
455x10x1
455x10x1
505x20x1

+ stretching

Duration: 90 minutes

Quality workout tonight. Push presses went well. 60s rests between all triples. Single-arm standing DB presses started rough. First set of 90×10 each arm was terrible. Almost dropped weight but decided to push through and ended up killing the next sets. Finished with lighter lateral work. Shoulders are getting enough volume from other movements.

Push Press:
95x12x1
135x12x1
165x5x1
205x3x1
240x2x1
200x3x1
200x3x1
200x3x1
200x3x1
200x3x1
200x3x1
200x3x1
200x3x1

Standing DB Press (left arm):
90x10x1
90x10x1
95x10x1

Standing DB Press (right arm):
90x10x1
90x10x1
95x10x1

Strict Straight-arm Side Laterals:
30x10x1
40x10x1
35x10x1

L-Laterals:
25x10x1
35x10x1
35x10x1

Rear Delt Flye Machine:
110x10x1
120x10x1
120x10x1

+ stretching

Duration: 60 minutes