Squats were fine today. Lifted at a friend’s place today and the different rack/bar/environment had me thrown off a bit – just did the target work and called it good.
ATG Squat:
135x10x1
225x5x1
315x3x1
420x5x1
475x3x1
530x1x1
Zombie Front Squat:
225x5x1
225x5x1
225x5x1
225x5x1
225x5x1
EZ Curls:
90x10x1
90x10x1
90x10x1
90x10x1
90x10x1
90x10x1
90x10x1
90x10x1
90x15x1
90x20x1
Duration: 60 minutes
Nice upper workout. Tried some heavier bench and 300 was nice and easy. No discomfort but did not want to push things too much.
Seated Chest Press Machine – Neutral Grip:
100x20x1
125x20x1
150x20x1
150x20x1
125x20x1
Seated Shoulder Press Machine:
100x20x1
100x20x1
100x20x1
Bench Press:
135x10x1
135x10x1
135x10x1
185x3x1
225x3x1
275x3x1
300x3x1
225x10x1
DB L-Laterals:
30x10x1
30x12x1
30x12x1
30x20x1
30x20x1
30x20x1
Shrugs:
225x4x1
315x4x1
405x4x1
495x4x1
585x4x1
635x4x1
685x4x1
635x4x1
585x4x1
495x4x1
405x10x1
Duration: 45 minutes
Great pulling today. 620 for a triple, all from a stop. Not too hard, either. Worked up to 575 for a decent conventional single, then finished off with 505×10 all from a stop.
Deadlift (reps deloaded):
135x10x1
225x5x1
315x3x1
405x3x1
490x5x1
555x3x1
620x3x1
Conventional Deadlift:
405x3x1
455x1x1
455x1x1
505x1x1
555x1x1
575x1x1
505x10x1
Ab-Rollouts:
bw x10x1
bw x12x1
bw x12x1
bw x20x1
bw x10x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
Duration: 60 minutes
Good inclines. Very tired from a busy weekend, but hit the target single and then some.
Incline Bench Press:
135x15x1
185x5x1
225x5x1
255x5x1
290x3x1
325x3x1 (PR)
Closer CG Pulldown:
250x3x1
271x3x1
292x3x1
313x3x1
333x3x1
333x4x1 (PR)
Seated Chest Press Machine:
125x30x1
150x30x1
125x30x1
Seated Chest Press Machine – Neutral Grip:
125x30x1
150x30x1
125x30x1
Chins:
bw x10x1
bw x10x1
bw x15x1
Seated Bicep Curl Machine:
75x10x1
87x10x1
100x10x1
112x10x1
125x10x1
137x10x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
Duration: 60 minutes
Squats went fine today – no hip issues, but no real motivation. Did what I needed to do and that was it.
ATG Squat:
135x12x1
225x6x1
315x3x1
390x3x1
450x3x1
505x3x1
Zombie Front Squat:
225x5x1
275x5x1
275x5x1
Seated Bicep Curl Machine:
87x20x1
87x20x1
87x20x1
87x20x1
87x20x1
DB Hammer Curls:
65x12x1
55x12x1
45x12x1
Wide-grip Pulldown:
100x50x1
Ab-Rollouts:
bw x10x1
bw x10x1
bw x15x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
Duration: 35 minutes
Quick, light upper workout. Tried some light bench (3/4reps with no lockouts to save elbow) and it felt great.
Seated Shoulder Press Machine:
100x20x1
100x20x1
100x20x1
100x20x1
100x20x1
100x20x1
Seated Chest Press Machine – Neutral Grip:
125x20x1
125x20x1
125x20x1
Seated Chest Press Machine:
125x20x1
125x20x1
125x20x1
Bench Press:
135x30x1
185x20x1
235x20x1
185x30x1
DB L-Laterals:
30x12x1
30x12x1
30x12x1
30x12x1
30x12x1
Shrugs:
225x6x1
315x6x1
405x6x1
495x6x1
585x6x1
495x6x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
Duration: 35 minutes