Month: June 2013

Solid workout. Deads were hard after last week’s heavy pulls. Floor press was good.

Deficit Deadlift (bar at ankle height):
135x10x1
225x5x1
315x3x1
355x3x1
425x3x1
460x3x1
460x3x1
460x3x1
460x3x1

Deadlift:
460x3x1
535x3x1
605x2x1
605x2x1
605x2x1
605x2x1

Floor Press:
135x12x1
180x6x1
215x5x1
250x4x1
250x4x1
265x3x1
265x3x1
285x2x1
285x2x1
305x1x1
315x1x1
265x3x1
230x5x1
195x12x1

Flat DB Flye:
55x10x1
55x10x1
55x10x1
55x10x1
55x10x1

Wide-grip Pulldowns:
200x10x1
200x10x1
200x10x1
200x10x1
200x10x1

Kneeling Cable Ab Crunch:
80x10x1
80x10x1
80x10x1

Standing Cable Ab Crunch:
100x10x1
100x10x1
100x10x1

+ stretching

Duration: 120 minutes

Excellent workout. Everything felt nice and strong.

Push Press:
95x12x1
135x10x1
150x5x1
180x4x1
210x3x1
210x3x1
240x2x1
240x2x1
270x1x1
270x1x1
270x2x1
225x5x1
225x5x1
225x5x1
225x5x1
195x5x1

ATG Squat:
285x5x1
340x4x1
400x3x1
455x2x1
455x2x1
455x2x1
455x2x1
455x2x1

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

Standing GMs:
225x5x1
225x5x1
275x5x1
275x5x1
275x5x1

Bicep Curl Machine:
75x10x1
100x10x1
100x10x1
86x10x1
86x15x1
75x15x1
62x15x1
50x30x1

+ stretching

Duration: 110 minutes

Great squat session. I tried wide-stance squats for the first time in quite a while and they felt very solid. Have a lot more in the tank, just need to get used to walking out/setting up/walking in before I go heavier.

Push Press:
95x12x1
135x10x1
150x5x1
180x4x1
180x4x1
210x3x1
210x3x1
240x2x1
240x2x1
240x2x1
240x2x1
240x2x1
240x2x1

Wide-stance Squat:
225x10x1
285x5x1
340x4x1
405x3x1
495x2x1
550x2x1
585x2x1
600x2x1

Seated GMs:
225x5x1
225x5x1
275x5x1
275x5x1
325x5x1

Dips:
bw x6x1
bw x6x1
bw x6x1
bw x6x1
bw x6x1

Overhead BB Extension:
95x10x1
95x10x1
95x10x1
95x10x1
95x10x1

+ stretching

Duration: 90 minutes