Month: January 2015

Awesome pulling today. I opted to skip the 5-3 structure and just did doubles for my first two work sets as I wanted to go after a new 1rm. 660 was the target single and it did not feel the best, so I added 50lbs and smoked 710 – could have hit 3-4 reps for sure. Moved on to 725 and nailed it for a double. I think my true 1rm is in the 735-750 range right now. Conventionals and rows went well afterwards.

Deadlift:
135x12x1
135x12x1
225x6x1
315x5x1
405x3x1
515x2x1
590x2x1
660x1x1
710x1x1
725x2x1 (PR)

Conventional Deadlift:
405x2x1
475x2x1
525x1x1
575x1x1
600x1x1

BB Rows:
225x6x1
275x6x1
275x6x1
275x6x1
275x6x1
325x6x1

Seated Bicep Curl Machine:
100x6x1
125x6x1
150x6x1
125x6x1
100x6x1
75x10x1
75x15x1

Band Abduction:
red x30x1
red x30x1

Duration: 90 minutes

Excellent workout. Killed it on inclines today. Target single was 340 and I could have doubled it. Decided to go for 350 and nailed it; feels good to check off that goal. Did some triples on the way down and coasted through some light assistance – lots of heavy lifting left this week.

Incline Bench Press:
135x12x1
135x12x1
185x6x1
225x5x1
270x5x1
305x3x1
340x1x1
350x1x1 (PR)
315x3x1
295x3x1
275x3x1
225x15x1

Seated Chest Press – Neutral Grip:
100x50x1
200x10x1

Seated Shoulder Press Machine:
100x50x1
150x10x1

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

Concentration Curl:
60x6x1
60x6x1
60x6x1
60x6x1
60x8x1

OH Band Extensions:
red x10x1
red x10x1
red x10x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

Killed it on squats today despite my low back being tight from snow removal. 535 triple was the target and hit an easy 6. Plenty more in the tank. 405 for 5 on ATG zerchers was cake. Hoping to go after some good singles next week.

Wide-stance Squat:
135x12x1
225x6x1
315x5x1
425x3x1
475x3x1
535x6x1

Zercher ATG Squat:
225x5x1
315x5x1
405x5x1

Band Adduction:
doubled red x20x1
doubled red x20x1
doubled red x20x1

Seated Leg Extensions:
325x20x1
325x20x1
325x20x1
325x20x1

Bicep Curl Machine:
75x5x1
100x5x1
125x5x1
137x5x1
125x5x1
112x5x1
112x5x1
112x5x1
112x5x1
112x5x1

Duration: 45 minutes

Good day for benching. Trying to do more volume with heavy weight. First single at 350 felt slow, but I did another set and got a solid double. Did one more set and hit a triple, which is a 3 rep PR – not bad. I did not do too much back work – plenty of snow to shovel to take care of that.

Bench Press:
135x12x1
135x12x1
185x6x1
225x5x1
275x3x1
325x1x1
350x1x1
350x2x1
350x3x1 (PR)
325x5x1

Long-Paused Bench Press:
225x5x1
225x5x1
225x5x1

Standing Overhead DB Press:
60x12x1
60x12x1

Snatch-grip Shrugs:
225x10x1
315x10x1
315x10x1
315x10x1
315x10x1

Bench Dips:
bw x12x1
bw x12x1
bw x12x1
bw x12x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

Holy hell am I sore from those zombie front squats on Friday; hips are just shot. Deads went fine despite the soreness, though. Hit what I needed to and moved onto conventionals, which were comfortable. Rows were very strict, snatch grip, pulling to upper chest, torso // with floor.

Deadlift (reps deloaded):
135x10x1
225x6x1
315x3x1
405x3x1
495x3x1
565x3x1
625x3x1

Conventional Deadlift (touch and go):
405x3x1
455x3x1
505x3x1
555x3x1

Snatch-grip BB Row:
225x10x1
225x10x1
225x10x1
225x10x1
225x10x1

Decline Crunches:
bw x20x1
bw x40x1

Hanging Leg Lifts:
bw x20x1
bw x20x1

Duration: 60 minutes

Incline bench went well today. Got the target 320×3 without much trouble or motivation. Neutral grip db bench felt better this time around than it did previously, with 120s for 6 being pretty easy. These hit the elbows hard, though, so I am holding back a bit.

Incline Bench Press:
135x10x1
135x10x1
185x6x1
225x3x1
255x3x1
285x3x1
320x3x1
275x6x1

Neutral Grip Flat DB Bench:
70x10x1
100x8x1
120x6x1
110x8x1

Chins:
bw x12x1
bw x12x1
bw x12x1
bw x12x1

Rear Delt Flye Machine:
50x10x1
80x10x1
100x10x1
100x10x1
120x10x1

Preacher Curls:
75x10x1
75x10x1
95x10x1
95x10x1
95x12x1
95x12x1
95x12x1

Bench Dips:
bw x12x1
bw x12x1
bw x12x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

Squats feeling strong. Target was 515 for 5 and hit an easy 8. Probably had 5 more in me at least. I would really like to hit 675+ for a single by summer. Zombie front squats felt real solid. Finally went to the doc for my elbow and he said it’s just tennis elbow – got some fancy cream to start putting on it, but it has been feeling better day to day already.

Wide-stance Squats:
135x6x1
225x6x1
315x5x1
415x5x1
465x5x1
515x8x1

Zombie Front Squats:
225x5x1
225x5x1
225x5x1
275x5x1
315x5x1

Band Hip Abduction:
red x20x1
red x20x1
red x20x1
red x40x1

Seated Bicep Curl Machine:
75x20x1
75x20x1
87x20x1
87x20x1
100x20x1
100x20x1

Duration: 60 minutes

Nice workout to start the year. Gym was closed today so I lifted at a friend’s place. Bench went well (did not feeling like pushing past 325), and also did long-paused bench work, which felt really good.

Bench Press:
135x10x1
135x10x1
185x6x1
225x3x1
275x3x1
325x1x1
325x2x1

Long-Paused Bench Press:
250x5x1
250x5x1
250x5x1
280x5x1

Band Pushdowns:
black x10x1
black x10x1
black x10x1
black x10x1
black x10x1
black x10x1

OH Plate Extensions:
45x10x1
45x10x1
45x10x1
45x10x1

L-Laterals:
45x10x1
45x10x1
45x10x1

Plate Raises:
45x10x1
45x10x1
45x10x1

Wide-grip Shrugs:
225x12x1
315x12x1
405x12x1
495x10x1
495x10x1
405x10x1
315x12x1

Duration: 60 minutes