12/10 – Bench Press – 3’s

Elbow tendonitis is really limiting pressing. Even with things dialed back bench was tough, and inclines hurt so I did not push to the top set. I think I will need to lay off heavy bench completely for a while and hope things heal up.

Paused Bench Press:
135x12x1
185x8x1
225x6x1
270x3x1
305x3x1
340x3x1
225x6x1
225x6x1

Incline Bench Press:
225x6x1
250x3x1
285x3x1

Seated Pec Flye Machine (slow negatives):
170x6x1
184x6x1
198x6x1
212x6x1
212x8x1
184x8x1

BTN Pulldown (slow negatives):
150x5x1
150x5x1
175x5x1
187x5x1
187x10x1

Neutral-grip Chest Press Machine (slow negatives):
125x6x1
125x6x1
125x6x1
125x6x1
125x6x1

Chest Press Machine:
75x20x1
75x20x1
75x20x1
75x20x1
75x20x1

Standing DB Curls (slow negatives):
20x12x1
25x12x1
25x12x1
25x12x1
25x12x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 70 minutes

12/8 – Deadlift – 3’s

Decent deads. Low back fatigue from last week still, but got everything done. Forearm cramps limited bb rows today.

Conventional Deadlift:
135x12x1
225x6x1
315x3x1
405x3x1
470x3x1
535x3x1
590x3x1

DE Conventional Deadlift:
385x2x1
385x2x1
385x2x1
385x2x1

BB Rows (slow negatives):
225x6x1
225x6x1
225x6x1

CG Pulldown (slow negatives):
150x6x1
200x6x1
250x6x1
200x6x1
200x10x1

Forearm Curls:
45x25x1
45x25x1
45x25x1
45x25x1
45x25x1
45x25x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 70 minutes

12/7 – Arms

Good.

BB Curls:
45x12x1
95x12x1
115x6x1
135x6x1
155x6x1
175x6x1
195x6x1
205x6x1 (PR)
155x6x1
115x12x1

Standing Cable Overhead Bicep Curls:
23x20x1
23x20x1
23x20x1

Seated Single-arm Bicep Curls (slow negatives):
37x8x1
62x8x1
87x8x1

OH DB Extensions:
45x12x1
55x6x1
65x6x1
75x6x1
85x6x1
95x6x1
110x6x1
120x6x1
130x6x1
85x12x1
55x12x1

Bench Dips (slow negatives):
bw x12x1
bw x12x1
bw x12x1

OH Rope Extension:
43x20x1
63x20x1
63x20x1

Side Laterals:
30x12x1
30x12x1
30x20x1

Rear Delt Flye Machine (slow negatives):
60x12x1
60x12x1
60x12x1

Duration: 80 minutes

12/4 – Paused ATG Squats – 5’s

Good squats today. Long pauses, solid strength.

Paused ATG Squat (high-bar):
135x10x1
225x6x1
325x5x1
365x5x1
415x6x1

Zombie Front Squat:
235x5x1
255x5x1
275x5x1

Shrugs:
225x6x1
315x6x1
405x6x1
495x6x1
585x6x1
635x6x1
585x6x1
495x12x1

Seated Single-Leg Extensions:
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1

Wide-grip BB Curl:
45x12x1
65x12x1
85x12x1
105x12x1
105x12x1
105x12x1
85x12x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 75 minutes

12/3 – Pressing – 5’s

Bench and incline both feeling pretty weak. I dialed back incline 10% on my working max and things were still difficult – granted I am doing them after regular bench now. Flat bench felt like crap so I will dial that back a bit as well.

Paused Bench Press:
135x12x1
135x12x1
185x10x1
225x6x1
265x5x1
305x5x1
340x3x1
325x2x1

Incline Bench Press:
135x12x1
185x10x1
235x5x1
270x5x1
305x5x1
225x10x1
225x10x1
225x12x1

BTN Pulldowns (slow negatives):
150x5x1
150x5x1
150x5x1
162x5x1
175x5x1

Seated Pec Flye (slow negatives):
170x6x1
184x6x1
198x6x1
208x6x1
208x6x1

Neutral-grip Flat DB Bench:
55x20x1
55x20x1
55x20x1
55x20x1
55x20x1

OH Rope Extension:
40x12x1
40x12x1
40x12x1
40x12x1
40x12x1

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

Duration: 75 minutes

12/1 – Deadlift – 5’s

Solid pulls today. All reps for top set done from a stop.

Conventional Deadlift:
135x12x1
225x6x1
315x5x1
430x5x1
495x5x1
560x5x1

DE Conventional Deadlift:
330x3x1
330x3x1
330x3x1
330x3x1
330x3x1
330x5x1

BB Row:
315x4x1
335x4x1
335x4x1
315x4x1
315x4x1

CG Pulldown (slow negatives):
150x5x1
175x5x1
200x5x1
225x5x1
250x5x1

Seated Band Abduction:
red x30x1
red x30x1
red x30x1

Forearm Curls:
45x50x1
45x50x1
45x25x1
45x25x1

Duration: 60 minutes