Month: May 2016

5/10 – Deadlift – Deload

Did some low-intensity sumo deads today. Felt solid and pretty easy.

Deadlift:
135×12
225×5
315×3
405×2
495×1
585×1
585×1
585×2

DE ConventionalDeadlift:
315×3
315×3
315×3

CG Pulldown:
100×20
100×20
100×20

BTN Pulldown:
100×20
100×20
100×20

Seated Lat Row Machine (chest supported):
100×20
100×20
100×20
100×20
100×20

Single-arm Rope Face Pulls:
40×10
40×10
40×10
40×10
40×10

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 40 minutes

5/9 – Arms/Shoulders – Deload

Tweaked my forearm again yesterday doing yard work, but not as bad as the first time. Glad this is a deload week.

Seated Shoulder Press:
100×15
100×15
100×15
100×15
100×15

Klokov Press:
45×20
65×10
85×10
85×10
45×20

Seated Bicep Curl Machine:
75×15
75×15
75×15
75×15
75×15

OH Cable Curls:
20×15
20×15
20×15

OH Rope Extension:
30×20
30×20
30×20
30×20

Underhand-grip Flat DB Bench:
30×20
30×20
30×20
30×20
30×20

DB Tricep Extension:
20×20
20×20
20×20
20×20
20×20

Pec Flye Machine:
170×12

Rear Delt DB Laterals:
20×15
20×15
20×15
20×15
20×15

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 35 minutes

5/6 – ATG Squats – ME

Strong squats today resulting in another solid PR.

Paused ATG Squat (high-bar):
135×12
225×6
315×3
405×2
465×1
515×1
565×1 (PR)
515×2
465×2

Paused ATG Zombie Front Squat:
225×3
275×1
325×1
375×1

Standing Cable Adduction:
33×10
37×10
40×10

Standing Cable Abduction:
33×10
37×10
40×10 (PR)

Duration: 40 minutes

5/5 – Upper

Forearm is healing fast and was still able to bench/incline without any troubles. Elbows holding up well. Cut overall volume a bit, and intensity on movements where the forearm complained.

Incline Bench Press:
45×20
135×12
155×6
185×6
225×6
255×6
255×6

Bench Press:
135×12
155×6
185×6
225×6
255×8

Standing Cable Flyes:
30×12
30×12
30×12
30×20
30×20
30×20

OH DB Extensions:
50×10
60×10
70×10
45×20
45×20
45×20

Klokov Press:
45×20
45×20
45×20
45×20
45×30

BTN Pulldown (slow negatives):
100×15
150×15
100×15
100×15
100×15

DB Pullovers:
60×12
60×12
60×12
60×12
60×12

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 40 minutes

5/3 – Deadlift – ME

Hips feeling good. Left forearm still hurts quite a bit, and it definitely was in the back of my mind during pulls today. Should have had that 655, but stalled at the top of my knees and dumped it instead of hitching to finish. Technique issue more than strength as I think the bar got too far in front of me (light strapped grip, not keeping the bar pulled in tight). Nice PR on the elevated SLDLS – those keep getting stronger and stronger. Kept lat rows light since my forearm didn’t like the heavier set.

Conventional Deadlift:
135×10
225×6
315×3
405×3
530×1
600×1
655× almost

Elevated SLDL (standing on 4″ box):
495×1
515×1 (PR)
495×1
405×5

Seated Lat Row Machine (chest supported):
100×12
200×12
125×12
125×12
125×12
125×12
125×12
125×12
125×12
125×12

Standing Cable Abduction:
30×12
30×12
30×12

Standing Cable Adduction:
30×12
30×12
30×12

Duration: 60 minutes

5/2 – Arms/Shoulders

Frustrating. Overheads were cake, but during the set @ 275 I popped something in my left forearm. Was able to finish the workout without too much pain or inconvenience, but it hurts to turn my hand palm down. Hopefully just a minor strain that mends in a few days.

Push Press:
45×12
95×12
135×12
185×5
225×1
255×1
275×2

Klokov Press:
45×20
65×20
65×20
65×20
65×20

Seated Bicep Curl Machine:
50×15
50×15
50×15
50×15
50×15
50×15

OH Cable Curls:
20×20
20×20
20×20
20×20
20×20
20×20

OH Rope Extension:
40×20
40×20

Underhand-grip Flat DB Bench:
35×20
35×20
35×20
35×20
35×20

DB Tricep Extension:
25×20
30×20
30×20
30×20
35×20

Standing Cable Flyes:
30×12
30×12
30×12

Pec Flye Machine:
100×12
140×12
170×12
170×12

Rear Delt Flye Machine:
60×12
60×12
60×12
60×12
60×12

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 60 minutes