More deloading.
Flat DB Bench:
55x20x1
65x20x1
85x20x1
Neutral Grip Flat DB Bench:
65x20x1
85x20x1
Flat DB Flyes:
55x20x1
65x20x1
65x20x1
Standing DB Curls:
25x12x1
35x12x1
45x12x1
35x12x1
35x12x1
Reverse BB Curls:
45x30x1
45x30x1
45x30x1
OH Band Extension:
red x12x1
red x12x1
red x12x1
Wide-grip Pulldown:
125x12x1
125x12x1
125x12x1
125x12x1
125x30x1
Band Pull-Aparts:
red x100x1
Duration: 30 minutes
Quick deload workout.
Elevated Conventional Deadlift (plates raised 4″):
135x12x1
225x5x1
315x5x1
405x3x1
455x2x1
505x2x1
Single-arm Rows (using seated calf machine):
45x12x1
90x12x1
115x12x1
135x12x1
135x12x1
135x12x1
Rear Delt Flye Machine:
50x15x1
50x15x1
50x15x1
50x15x1
50x15x1
Duration: 30 minutes
Deloading this week – I can just tell my hips/knees need it. Started off with some bench, which felt really lame, so naturally I started doing overheads and ended up setting a PR. Really happy with the 275×4 effort (had more in the tank, too). All overheads are still beltless as well. At this pace I might be hitting some really solid weights soon.
Bench Press:
135x12x1
185x10x1
235x10x1
235x10x1
Push Press:
95x10x1
135x10x1
185x6x1
225x5x1
255x3x1
275x4x1 (PR)
255x5x1
225x10x1
CG Underhand Pulldown:
150x12x1
150x12x1
150x12x1
Seated Lat Row Machine:
200x12x1
200x12x1
200x12x1
Seated Bicep Curl Machine:
75x12x1
75x12x1
75x12x1
75x12x1
Seated Tricep Extension Machine:
50x12x1
50x12x1
50x12x1
50x12x1
Duration: 60 minutes
Great squats. Feels good to end this cycle on a strong note after starting this week so sluggishly. 650 bests my previous 1rm by 10lbs and a rep, so I am really happy with that. Moved on to zombie front squats and hit another PR there with a 410 single.
Wide-stance Squat:
135x10x1
225x6x1
325x6x1
435x5x1
525x3x1
585x1x1
650x2x1 (PR)
Zombie ATG Front Squat:
225x3x1
275x2x1
325x1x1
375x1x1
410x1x1 (PR)
Seated Bicep Curl Machine:
75x12x1
100x12x1
125x12x1
150x12x1
150x12x1
125x12x1
125x12x1
100x12x1
100x12x1
75x12x1
Duration: 60 minutes
Probably the best workout of the week so far. Pleased with how bench felt despite feeling pretty worn out from all the pressing on Monday. Worked up to 445 on slingshot bench, which is only 15lbs off my PR, and it was pretty easy.
Bench Press:
135x12x1
185x6x1
235x5x1
280x5x1
320x3x1
355x1x1
355x2x1
Slingshot Bench Press:
315x3x1
365x2x1
405x2x1
425x1x1
445x1x1
Shrugs:
225x5x1
315x5x1
405x5x1
495x5x1
585x5x1
675x5x1
OH DB Extension:
50x15x1
70x15x1
90x15x1
110x15x1
130x15x1
70x30x1
Duration: 60 minutes
So-so workout. My hips still have a ton of fatigue from squats on Friday, and my CNS was just feeling shut-down today. Still managed to double the target 1-rep weight for this cycle, though, and had more there. Moved on to conventionals which felt just as slow/sluggish, but did some decent work. Finished with rows and curls.
Deadlift:
225x10x1
225x10x1
315x6x1
405x3x1
535x2x1
610x2x1
685x2x1
Conventional Deadlift:
405x2x1
475x2x1
525x2x1
575x2x1
525x3x1
Snatch-grip BB Rows:
225x5x1
275x5x1
325x5x1
275x5x1
225x10x1
Seated Bicep Curl Machine:
100x5x1
100x5x1
125x5x1
150x5x1
150x5x1
137x5x1
125x5x1
112x6x1
100x15x1
Duration: 60 minutes
I was not feeling quite up to going for the target single today for this cycle (350), but managed a few singles @ 335, and some doubles at 315 after. Decided to do some push presses (second time doing them since last July or so) and worked up to a pretty easy 275 single, beltless. Real happy with that.
Incline Bench Press:
135x12x1
185x6x1
235x5x1
280x5x1
315x3x1
335x1x1
335x1x1
315x2x1
315x2x1
275x6x1
225x15x1
Push Press:
95x10x1
135x6x1
185x6x1
225x5x1
255x2x1
275x1x1
BTN Wide-grip Pulldowns:
150x10x1
150x10x1
150x10x1
150x10x1
150x12x1
Seated Tricep Extension:
75x12x1
75x12x1
75x12x1
75x12x1
75x12x1
Single-arm Cable Extension:
20x12x1
20x12x1
20x12x1
Band Pull-Aparts:
red x20x1
red x20x1
red x20x1
Duration: 60 minutes