still easing back into the squats. Everything was easy.
Paused ATG Squat:
135x12x1
225x10x1
315x5x1
355x5x1
405x6x1
Zombie ATG Front Squat:
225x5x1
245x5x1
265x5x1
Seated Leg Curls:
150x12x1
200x12x1
250x12x1
285x12x1
285x12x1
Seated Tricep Extension:
37x20x1
37x20x1
37x20x1
Shrugs:
225x6x1
315x6x1
405x6x1
495x6x1
495x6x1
495x6x1
495x6x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
red x50x1
Duration: 60 minutes
Elbows hurting quite a bit so I cut the benching short and did not go after the top set. Kept things lighter overall.
Paused Bench Press:
135x12x1
185x8x1
225x5x1
265x5x1
305x5x1
225x10x1
225x10x1
CG Bench Press:
225x8x1
Neutral-grip Flat DB Bench:
45x20x1
45x20x1
45x20x1
45x20x1
L-Laterals:
25x12x1
30x12x1
35x12x1
40x12x1
35x12x1
30x12x1
25x12x1
Underhand Front Cable Raises:
40x20x1
40x20x1
40x20x1
40x20x1
Seated Pec Flye Machine:
170x12x1
170x12x1
170x12x1
170x12x1
170x12x1
DB Curls:
25x20x1
25x20x1
25x20x1
25x20x1
25x20x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
Duration: 70 minutes
Good deads today. 550 for 5, each from a stop, was easy.
Conventional Deadlift:
135x12x1
225x8x1
315x5x1
435x5x1
495x5x1
550x5x1
DE Conventional Deadlift:
325x3x1
325x3x1
325x3x1
325x3x1
325x3x1
325x5x1
BB Row:
315x8x1
315x8x1
315x8x1
315x8x1
315x10x1
Chins:
bw x10x1
bw x10x1
bw x10x1
bw x10x1
bw x10x1
DB Hammer Curls:
65x10x1
65x10x1
65x10x1
65x10x1
65x10x1
45x15x1
25x25x1
20x25x1
Duration: 70 minutes
Glad to be back at it after a week off, but strength on incline was pretty poor. Going to dial back the workloads on inline for the rest of the cycle and work my way back up.
Incline Bench Press:
135x12x1
185x8x1
225x7x1
275x5x1
305x5x1
340x2x1
Paused Incline Bench Press:
320x3x1
305x3x1
Seated Neutral-grip Chest Press:
125x20x1
125x20x1
125x20x1
125x20x1
125x20x1
125x20x1
CG Pulldowns (reps paused at bottom):
200x8x1
225x8x1
225x8x1
200x8x1
200x10x1
Concentration Curl:
55x8x1
55x8x1
45x8x1
45x8x1
45x8x1
Seated Rear Delt Row Machine:
125x20x1
125x20x1
125x20x1
125x20x1
125x20x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
Duration: 75 minutes