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

5/23 – Arms/Shoulders

Nice upper workout; overheads felt decent.

Strict Military Press:
45×12
95×12
135×12
185×10
185×10
185×12
135×12

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

Seated Bicep Curl Machine:
100×12
112×12
125×12
125×12
125×12

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

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

Underhand-grip Flat DB Bench:
45×12
45×12
55×12
55×12
55×20

Rope Tricep Extension:
20×12
20×12
20×12
20×12
20×12

Rear Delt DB Laterals (slow negatives):
50×8
70×8
90×8
110×8
70×8

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 45 minutes

5/20 – ATG Squats – 5’s

Good squatting. First and last reps of top sets paused.

ATG Squat (high-bar):
135×12
225×6
375×5
425×5
475×5

Zombie ATG Front Squat:
225×5
275×5
325×5

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

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

Kneeling Rope Crunches:
60×12
80×12

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

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 50 minutes

5/19 – Upper

Pressing went well.

Incline Bench Press:
45×20
135×12
155×6
185×6
225×6
265×6
265×6

Bench Press:
135×12
155×6
185×6
225×6
265×6
265×6

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

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

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

BTN Pulldown:
125×15
125×15
125×15
125×15
125×15

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

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 50 minutes

5/18 – Deadlift – 5’s

This workout was a shitshow. Felt slow and weak despite dialing back the working max for this cycle’s deads. Forearm still being a real pain in the ass.

Conventional Deadlift:
135×10
225×6
315×5
425×5
485×5
555×5

Elevated SLDL (standing on 4″ box):
315×5
315×5
315×5
315×5
315×5

CG Pulldown:
150×10
150×10
150×10

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

Seated Lat Row Machine (chest supported):
150×10
150×10
150×10
150×10
150×10

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

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

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 60 minutes

5/17 – Arms/Shoulders

Easing into things after a long weekend off from the gym.

Seated Shoulder Press:
100×10
125×10
150×10
175×10
200×10

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

Seated Bicep Curl Machine:
75×10
100×10
100×10
100×10
100×10

OH Cable Curls:
20×10
20×10
20×10
20×20

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

Underhand-grip Flat DB Bench:
40×12
40×12
40×12
40×12
40×12

DB Tricep Extension:
20×20
25×20
25×20
25×20
25×20

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

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 45 minutes

5/11 – Full Body – Deload

Won’t be able to make it to the gym rest of the week so I doubled up the thurs/friday workouts today.

Incline Bench Press:
45×20
135×12
185×12
225×12
225×12

Bench Press:
45×20
135×12
185×12
225×12
225×12

ATG Squat (high-bar, some pausing):
225×5
225×5
225×5
225×5
225×10

Seated Leg Extension:
150×20
150×20
150×20

Lying Leg Curl:
100×12
100×12
100×12

Standing Cable Abduction:
20×12
20×12
20×12

Standing Cable Adduction:
20×12
20×12
20×12

Pec Flye Machine:
100×12
100×12
100×12
100×12
100×12

DB Pullovers:
40×10
40×10
40×10
40×10
40×10

Single-arm Flat DB Bench:
40×12
40×12
40×12
40×12
40×12

OH DB Extensions:
55×10
55×10
55×10
55×10
55×10

Rope Pushdowns:
40×20
40×20
40×20
40×20
40×20

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

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

Shrugs:
225×10
225×10
225×10
225×10
225×10
225×10
225×10

Rope Face Pulls:
60×20
60×20
60×20
60×20
60×20

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 60 minutes

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