Month: January 2017

1/11 – Incline – 3’s

Decent.

Incline Bench Press:
45×30
135×12
165×12
195×12
230×3
260×3
290×3
275×3

Seated Chest Press Machine (neutral grip):
150×6
200×6
225×6
250×6
150×6

Seated Chest Press Machine:
150×6
200×6
225×6
250×6
150×6

Seated Pec Flye Machine (slow negatives):
170×10
184×10
198×10
184×10
170×10

Standing DB Curls:
25×20
25×20

OH Rope Extension:
60×12
60×12
60×12

V-bar Pushdowns (superset with oh extensions):
60×12
60×12
60×12

Single-arm Cable Extension:
20×12
30×12
40×12

Hanging Scapular Retractions:
bw ×10
bw ×10
bw ×10
bw ×10
bw ×10

Band Pull-Aparts:
purple ×25
purple ×25
purple ×25

Duration: 40 minutes

1/10 – Deadlift – 3’s

Lame session – have a kink in my lower back from sleeping weird it seems. Migraine really sapped my energy so I deloaded.

Reverse-band Conventional Deadlift (bands taking 100lbs off @ bottom, going slack below knees):
135×5
135×5
135×5
135×5
225×5
315×3
405×3
405×3

Lying Leg Curls:
100×12
100×12
100×12

Hammer Chins:
bw ×10
bw ×10
bw ×10

Rope Face Pulls:
80×12
80×12
80×12
80×12
80×12

Chest-Supported Seated Lat Row Machine:
200×10
200×10
200×12

Rope Lat Pushdowns:
80×10
80×10
80×10

Band Pull-Aparts:
purple ×50
purple ×50
purple ×50

Duration: 40 minutes

1/9 – Press – 3’s

Great overheads, but forearms/elbows are still achy and holding things back a bit so I cruised through arm work.

Strict Military Press (close-grip, elbows tucked):
45×12
45×12
75×12
95×12
115×10
135×8
155×5
175×5
195×3
215×3
235×4 (PR)
225×3
185×8

Seated Bicep Curl Machine:
75×8
75×8
75×8

Seated Hammer Curl Machine:
75×8
75×8
75×8

OH Cable Curls:
23×12
23×12
23×12

OH DB Extension:
80×12
80×12
80×12

Rope Pushdown:
50×12
50×12
50×12

Single-arm Underhand Pushdown (superset with pushdowns):
23×12
23×12
23×12

BTB Pushdown:
100×12
120×12
140×12
160×12
160×12

Seated Shoulder Press Machine (neutral-grip):
150×8
200×8
214×8

Rear Delt Flye Machine:
100×8
120×8
140×8

Duration: 50 minutes

1/5 – Incline – 5’s

Inclines went well.

Incline Bench Press:
45×50
135×12
165×12
195×12
225×5
245×5
275×6
225×8
225×8

Decline Bench Press:
225×10
225×10
225×15

Seated Pec Flye Machine (slow negatives):
170×8
191×8
201×8
170×8

Preacher Curls:
75×8
75×8
75×8
75×8
75×12

Seated Tricep Extension Machine:
75×10
100×10
125×10
75×10
75×10

Tricep Pushdowns:
60×10
70×10
70×10
80×10
80×10

OH Rope Extensions:
60×10
70×10
70×10
70×10
70×10

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 60 minutes

1/4 – Deadlift – ME

Pretty ‘blah’ deadlift session today. Feeling achy and beat-up and things were just sluggish overall.

Deadlift (all reps from a stop):
135×5
135×5
135×5
135×5
225×5
315×5
405×3
495×2
585×3
585×3
605×2

CG Pulldown:
250×8
250×8
250×8

WG Pulldown:
175×8
175×8
175×8
175×8
175×8

Hammer Chins:
+15×10
+15×10
+15×10

Rope Lat Pushdowns:
60×12
60×12
60×12
60×12
60×12

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 60 minutes

1/3 – Press – 5’s

Good session, but elbows/forearms were feeling beat up so I took it easy on arm work. Presses felt a bit sluggish, but got the goal for the day easily enough.

Strict Military Press (close-grip, elbows tucked):
45×20
85×10
105×10
125×10
145×5
165×5
185×5
205×5
225×5 (PR)
185×10

Seated Bicep Curl Machine:
75×12
75×12
75×12

Seated Bicep Hammer Curl Machine:
75×12
75×12
75×12

OH Cable Curls:
30×12
30×12
30×12
30×12

OH DB Extension:
60×12
60×12
60×12

Single-arm Cable Pushdown:
20×12
20×12
20×12

Single-arm Underhand Pushdown:
20×12
20×12
20×12

BTB Pushdown:
80×15
80×15
80×15
80×15
80×15

Seated Shoulder Press Machine (neutral-grip):
150×10
200×10
200×10
175×10
175×10

Rear Delt Flye Machine:
90×12
90×12
90×12
90×12
90×12

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 60 minutes