Month: August 2014

I am really enjoying these shorter workouts. Would have been done in less than 30 min if it did not take me 15 minutes to recover after the top deadlift sets. Not used to that cardio! 10 reps at 540, all from a dead stop, might just be a PR as I usually go touch-and-go on the high deadlift sets. More reps were there, but I was seeing stars after the 10th rep. Short (60s) rests between assistance sets.

Deadlift (reps deloaded):
135x10x1
225x5x1
315x5x1
410x5x1
475x5x1
540x10x1

SLDL:
225x10x1
225x10x1
225x10x1
225x10x1
225x10x1

Hanging Leg Lifts:
bw x15x1
bw x15x1
bw x15x1
bw x15x1
bw x15x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 45 minutes

First day of 5-3-1. The last set of each 5/3/5-3-1 day is to be taken to failure. My elbow was aching more than it was last week so it affected things a bit, but I managed to tie my paused PR at 315 with 6 reps. Probably could have had another rep if I really pushed it. Rests on the assistance work was kept to 30s between 20rep sets and 60s between 10 rep sets.

Paused Bench Press:
135x10x1
135x10x1
185x5x1
225x5x1
275x5x1
295x5x1
315x6x1

Incline Bench Press:
185x10x1
225x10x1
245x10x1
255x10x1
225x10x1

CG Pulldown:
150x10x1
200x10x1
250x10x1
264x10x1
200x10x1

Rope Face Pulls:
80x20x1
80x20x1
80x20x1
80x20x1
80x20x1

Seated Bicep Curl Machine:
50x20x1
50x20x1
50x20x1
50x20x1
50x20x1

Duration: 60 minutes

Deloading this week but decided to try some bench work and see how the elbow felt (it has been feeling better each day now). The plan was to stop when I felt any discomfort, and stick to touch and go reps since that feels easier on the elbow. I ended up hitting a new PR with 385. No real discomfort and there was more there, but I shut it down just to be safe. Moved on to deads, but it is hard to get any good pulling in when I cannot grip the bar well.

Bench Press (touch and go):
135x10x1
135x10x1
205x3x1
245x1x1
285x1x1
325x1x1
355x1x1
375x1x1
385x1x1 (PR)

Deadlift:
135x10x1
225x3x1
315x3x1
405x3x1
495x1x1
585x1x1
635x1x1
585x4x1

Bicep Curl Machine:
50x50x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

Last workout of this block. Skipped bench again and did some zercher squats for a variation. They felt pretty good but my hip was obviously disliking the 495 set, inducing visible shaking in my right leg at lockout. Lame. Assistance work felt solid – all done with 15-30s rests between sets.

Zercher Squat off Pins (pins ~26″ high/mid thigh):
135x10x1
225x5x1
315x5x1
405x5x1
495x3x1
405x5x1

Straight-arm Side Laterals:
25x12x1
30x12x1
30x12x1
30x12x1
30x12x1

DB Hammer Curls (one big drop set):
55x10x1
50x10x1
45x10x1
40x10x1
35x10x1
30x10x1
25x10x1
50x10x1

Overhead Double-Bicep Cable Curl:
20x12x1
30x12x1
40x12x1
40x12x1
30x12x1

Rear Lateral Machine:
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1

Chest Press Machine (various grips):
100x10x1
100x10x1
100x10x1
100x10x1
100x10x1
100x10x1

Pec Flye Machine:
100x12x1
120x12x1
120x12x1

Single-arm Rope Cable Rows:
30x12x1
50x12x1
70x12x1
80x12x1
80x12x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
red x50x1

Duration: 75 minutes