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

4/29 – ATG Squat – 3’s

Good squats.

ATG Squat (high-bar, last set all paused):
135×12
225×6
315×3
385×3
435×3
485×3 (paused PR)

Paused Zombie ATG Front Squat:
235×3
285×3
335×3

Seated Leg Extensions:
210×10
210×10
210×10
210×10
210×10

Standing Cable Abduction:
27×12
27×12
27×12

Standing Cable Adduction:
27×12
27×12
27×12

Single-arm Bicep Curl Machine:
50×10
50×10
50×10
50×10
50×10

Hammer-grip Bicep Curl Machine:
50×12
50×12
50×12
50×12
50×12

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 70 minutes

4/28 – Upper

Pressing still feeling good – making progress.

Bench Press:
45×20
45×20
135×12
135×12
155×6
175×6
195×6
235×6
235×8

Incline Bench Press:
135×12
135×12
155×6
175×6
195×6
215×6
235×6
235×8

Standing Cable Flyes:
30×12
40×12
50×10
60×8
60×8
50×10
40×15

OH DB Extensions:
40×20
45×20
45×20

Klokov Press:
45×10
65×10
85×10
105×10
65×10

BTN Pulldown (slow negatives):
150×6
175×6
175×6
175×6
175×6

DB Pullovers:
60×10
60×10
60×10
60×10
60×12

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 50 minutes

4/26 – Deadlift

Just SLDLs and DE Sumos today – giving my back a bit of a rest from the heavy conventionals. Sumos felt ok by my hip mobility is just shit – pretty difficult getting into position.

SLDL:
135×12
225×5
315×5
405×3
455×3
455×5

DE Sumo Deadlift:
315×3
315×3
315×3
315×3

CG Pulldown:
200×6
250×6
264×6
271×8

Seated Lat Row Machine (chest supported):
200×6
214×6
228×6
249×6 (PR)

Hammer Chins:
bw ×8
bw ×8
bw ×8
bw ×8

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 60 minutes

4/25 – Arms/Shoulders

Nice upper session. Easy overheads.

Push Press:
45×12
95×12
135×12
185×5
225×3
255×3
225×5
135×10
135×10

Klokov Press:
45×20
45×20
65×20
85×20
95×20

Seated Bicep Curl Machine:
50×10
100×10
125×10
150×10
164×10
171×10 (PR)
150×10

EZ Curls:
75×12
75×12
75×12
75×12
75×12

OH Cable Curls:
23×20
23×20
23×20
23×20
23×20

OH Rope Extension:
40×20
40×20

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
170×12
170×12
170×12
170×12

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

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 75 minutes

4/22 – ATG Squats – 5’s

Solid, quick squat session. Back is fried but still got it done. First/last reps of the top sets paused.

ATG Squat (high-bar):
135×12
225×6
365×5
415×5
465×5

Seated Leg Extension:
210×12
210×12
210×12
210×12
210×12

Single-arm Bicep Curl Machine:
50×10
50×10
50×10
50×10
50×10
50×10
50×12
50×12
50×12
50×12

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 30 minutes

4/21 – Upper

Slowly easing back into the pressing movements. No elbow issues at all today. Strong and easy with 10-20s rests between all sets.

Incline Bench Press:
45×20
45×20
135×12
135×12
155×6
175×6
195×6
215×6
215×8

Bench Press:
135×12
135×12
155×6
175×6
195×6
215×6
215×8

Standing Cable Flyes:
30×12
40×12
40×12
40×12
40×12
40×12
40×12

OH DB Extensions:
30×20
40×20
40×20

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

BTN Pulldown (slow negatives):
150×6
150×6
150×6
150×6
150×8

DB Pullovers:
60×10
60×10
60×10
60×10
60×10

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 45 minutes