6/10 – ATG Squats – 5’s

M’eh. Hip was killing me today for whatever reason and the top set target (485) was out of the question.  I had never done an OH squat in my life so I tried those…very difficult since my shoulder mobility is does not let me get the bar behind me very well. Something to work on.

ATG Squat (high-bar):
135×12
225×6
315×6
385×5
435×5

Zombie ATG Front Squat:
225×5

OH Box Squat:
45×10
45×10
45×10

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

Single-arm Bicep Curl Machine:
50×12
62×12
62×12
62×12
62×12

Standing Rope Crunches:
75×12
100×12
125×12
125×12
125×12

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 50 minutes

6/9 – Bench – 5’s

Pressing was solid today. Not sure if I will continue with both incline and flat bench on the same day as weights progress, but for now it is OK. Pushed the forearm a bit.

Incline Bench Press:
135×12
155×10
185×8
215×5
250×5
285×6

Bench Press:
135×12
155×10
185×8
215×5
250×5
285×5

Standing Cable Flyes:
30×12
40×12
43×12
47×12
30×15
30×20

CG Bench:
155×10
155×10
155×10
155×10
155×10

Klokov Press:
45×20
45×20
45×20

Single-arm Cable Face Pull:
60×12
70×10
80×10

Chins:
bw ×10
bw ×10
bw ×10

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 50 minutes

6/7 – Deadlift – 5’s

Good session. Hit the target weights without any troubles. All reps on top set from a stop. Forearm let me push things on assistance work a bit more today.

Conventional Deadlift:
225×6
225×6
335×5
430×5
490×5
560×5

Elevated SLDL (standing on 4″ box):
325×5
325×5
325×5
325×5
325×5

CG Pulldown:
150×10
200×10
225×10

Wide-grip Pulldown:
150×10
200×10
225×10

Seated Lat Row Machine (chest supported):
200×6
200×6
200×6
200×6
200×10

Standing Cable Abduction:
33×12
33×12
33×12

Standing Cable Adduction:
33×12
33×12
33×12

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 60 minutes

6/6 – Arms/Shoulders

Good upper session. Left forearm healing up slowly; feeling pretty stable for pressing (still sucks for things like curls)

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

Push Press (strict press on everything but 225 sets):
45×10
65×10
135×10
185×6
225×5
225×5
135×10
135×15
135×15

Seated Bicep Curl Machine:
100×10
100×10
125×10
125×10
125×10

OH Cable Curls:
20×10
23×10
27×10
27×10
27×10

OH Rope Extension:
30×20
40×20
50×20
40×20
40×20

Underhand-grip Flat DB Bench:
50×12
50×12
50×12
50×12
50×12

Single-arm Cable Tricep Extension:
20×12
20×12
20×12
20×12
20×12

Rear Delt Flye Machine:
60×15
60×15
60×15
60×15
60×15

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 60 minutes

6/3 – ATG Squats – ME

Squats continuing to feel strong; hit another well-earned PR.

Paused ATG Squat (high-bar):
135×12
225×6
315×3
405×1
475×1
525×1
575×1 (PR)

Paused ATG Zombie Front Squat:
225×1
275×1
325×1
375×1
400×1

Standing Cable Adduction:
40×12
40×12
40×12

Standing Cable Abduction:
40×12 (PR)
40×12
40×12

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

Duration: 60 minutes

6/2 – Upper – ME

Pushing the presses more and elbows are holding up. Can’t complain there. All nice and easy still.

Incline Bench Press:
45×30
135×12
155×6
205×5
245×5
280×3
315×2
225×5

Bench Press:
135×12
205×5
245×5
280×3
315×3
225×5

Standing Cable Flyes:
30×12
40×12
40×12
30×20
30×20
30×20

OH DB Extensions:
55×10
65×10
75×10
85×10
65×10

CG Bench:
135×12
135×12
135×12
135×12
135×12

Klokov Press:
45×20
45×20
45×20
55×20
55×20

BTN Pulldown (slow negatives):
150×8
175×8
200×8
175×8
150×8
150×10

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

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 70 minutes

5/31 – Deadlift – ME

Deads were feeling a bit sluggish today, but hit the target sets I wanted to without too much trouble. Sumo deads continuing to feel good; hips feeling strong and stable.

Conventional Deadlift:
135×10
225×6
315×3
405×3
485×1
555×1
615×1
555×3
485×5

Elevated SLDL (standing on 4″ box):
485×1
505×1
485×1

DE Sumo Deadlift:
335×3
335×3
335×3
335×3
335×3

Seated Lat Row Machine (chest supported):
200×6
200×6
200×6
200×6
200×6
200×6
200×6
200×6
200×6
200×10

Seated Bicep Curl Machine:
100×12
100×12
100×12
100×12
100×12

Standing Cable Abduction:
37×12
37×12
37×12

Standing Cable Adduction:
37×12
37×12
37×12

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

Duration: 80 minutes

5/27 – ATG Squat – 3’s

Really nice squatting today.

ATG Squat (high-bar, last set all paused):
135×12
225×6
315×3
395×3
445×3
495×3 (paused PR)

Zombie ATG Front Squat:
245×3
295×3
345×3

BB Rows:
225×12
225×12
225×12

Standing Cable Abduction:
33×12
33×12
33×12

Standing Cable Adduction:
33×12
33×12
33×12

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

5/26 – Upper

Pushed incline and flat bench a bit more today. Elbows still feeling good, and presses still feeling easy.

Incline Bench Press:
45×20
135×12
155×6
185×6
225×3
255×3
275×3
295×4

Bench Press:
135×12
185×6
225×3
275×3
295×4

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

CG Bench:
135×12
135×12
135×12
135×12
135×12

OH DB Extension:
55×10
65×10
80×10
80×10
65×10

Klokov Press:
45×10
45×10
45×10

BTN Pulldown (slow negatives):
125×8
125×8
125×8
125×8
125×10

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

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 50 minutes

5/24 – Deadlift – 3’s

Decent deads today – all reps from a dead stop. DE sumos were solid this time around to – no real hip discomfort and was able to get into position well. Forearm slowly feeling better – allowed me to push pulldowns and seated rows a bit.

Conventional Deadlift:
135×12
225×6
315×3
405×3
455×3
520×5

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

Elevated SLDLs (standing on 4″ platform):
315×3
315×3
315×3

CG Pulldown:
200×6
250×6
250×6
250×6
250×6

Seated Lat Row Machine (chest supported):
200×6
214×6
235×6
256×8 (PR)
200×8

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

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

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 60 minutes