3/3 – Upper

Not bad – push presses feeling a little fatigued, but otherwise everything was very easy and quick. Probably skipping squats tomorrow and will just focus on assistance – left hip flexor is being weird with some stability issues/feeling too loose.

Incline Bench Press:
135×12
185×12
225×5
275×3
275×3
225×15

Bench Press:
135×12
185×12
225×12
275×3
275×3
225×15

Neutral-grip Flat DB Bench (superset with db bench):
60×15
60×15
60×15
60×15
60×15

Flat DB Bench:
60×15
60×15
60×15
60×15
60×15

BTN Pulldown (slow negatives):
150×5
150×5
150×5
150×5
150×8

Pec Flye Machine (slow negatives):
170×6
170×6
170×6
170×6
170×8

Push Press:
135×12
185×5
225×3
255×3

Klokov Press:
45×20
60×20
65×20
70×20
70×20

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 60 minutes

3/1 – Deadlift – 3’s

Opting to make my 3’s week for deads slightly less intense, topping out the top set at around 80%. Hit the elevated SLDL’s hard, which felt great.

Conventional Deadlift:
135×10
225×3
315×3
405×3
500×3
565×3

Elevated SLDL (standing on 4″ box):
405×3
405×3
405×3
405×3
405×3

CG Pulldown (slow negatives):
150×5
200×5
212×5
212×5
212×6

Seated Lat Row Machine (slow negatives, chest supported):
200×6
200×6
175×6
175×6
150×8

Rope Face Pulls:
80×20
80×20
80×20
80×20
80×20

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 60 minutes

2/29 – Arms/Shoulders

Good session.

Single-arm Seated Bicep Curl Machine:
62×10
62×10
62×10
62×10
62×10

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

OH Cable Curl:
23×20
23×20
23×20
23×20
23×20

JM Press:
45×20
45×20
45×20

CG Bench:
45×20
45×20
45×20

OH Rope Extensions:
40×20
40×20
40×20
40×20
40×20

Bench Dips:
bw x12
bw x12
bw x12

Front DB Laterals:
25×12
25×12
25×12

Rear Delt Flye Machine (slow negatives):
70×6
90×6
110×6
90×6
70×6

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

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 60 minutes

2/26 – Upper

Good upper workout.

Incline Bench Press:
135×12
185×5
205×5
225×5
245×5

Decline Bench Press:
135×12
185×5
205×5
225×5
255×10

Neutral-grip Flat DB Bench (superset with db bench):
60×10
60×10
60×10
60×10
60×10

Flat DB Bench:
60×10
60×10
60×10
60×10
60×20

BTN Pulldown:
150×10
150×10
150×10
150×10
150×10

Cable Crossovers:
30×12
30×12
30×12
30×12
30×12

Push Press:
135×12
185×5
235×5
235×5

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

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 60 minutes

2/23 – Deadlift – 5’s

Hit the target for deads, which was a PR. Legs were super shaky/wobbly – thinking from all the time off. Plenty of back strength to handle more. Left some reps on the table.

Conventional Deadlift:
135×10
225×6
335×5
460×5
520×5
590×5 (PR)

DE Conventional Deadlift:
340×3
340×3
340×3
340×3

DE Deadlift:
340×3
340×3

Elevated SLDL (standing on 4″ box):
340×3
340×3

CG Pulldown (slow negatives):
150×5
150×5
150×5
150×5
150×8

Seated Lat Row Machine (slow negatives):
200×6
200×6
200×6
200×6
200×6

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 60 minutes

2/22 – Arms/Shoulders

Back at it after a week off. Easy/light-intensity workout.

Seated Bicep Curl Machine:
50x10x1
75x10x1
100x10x1
100x10x1
100x10x1

Hammer-grip Seated Bicep Curl Machine:
75x10x1
75x10x1
75x10x1
75x10x1
75x10x1

OH Curls:
20x20x1
20x20x1
20x20x1
20x20x1
20x20x1

Seated Tricep Extension Machine:
50x10x1
50x10x1
50x10x1
50x10x1
50x10x1

Single-arm Reverse Pushdown:
20x10x1
20x10x1
20x10x1

OH Rope Extension:
40x10x1
40x10x1
40x10x1

Cable Crossover:
20x20x1
20x20x1
20x20x1
20x20x1
20x20x1

Rear Delt Flye Machine (slow negatives):
60x10x1
60x10x1
60x10x1
60x10x1
60x10x1

Klokov Press:
45x20x1
55x20x1
65x20x1
65x20x1
65x20x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 45 minutes

2/11 – ATG Squats – ME

Feeling like I was hit by a semi. Very sore all over. Still hit the squats I needed to hit, though.

ATG Squat (low-bar):
135x12x1
225x6x1
325x3x1
445x1x1
495x1x1
545x1x1

Shrugs:
225x6x1
315x6x1
405x6x1
495x6x1
495x6x1
495x6x1
495x6x1
405x6x1

Single-arm Seated Bicep Curl:
37x12x1
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1

Seated Leg Extension:
200x10x1
200x10x1
200x10x1
200x10x1
200x10x1

Single-leg Seated Leg Extension:
50x10x1
50x10x1
50x10x1
50x10x1
50x10x1

Duration: 45 minutes

2/10 – Upper

Nice low volume upper body workout. Pushed inclines and push presses a little. All easy sets.

Incline Bench Press:
135x12x1
135x12x1
185x5x1
225x5x1
275x3x1
315x2x1
275x5x1
225x10x1

Push Press:
135x10x1
185x5x1
225x1x1
255x1x1
265x2x1

Flat DB Bench:
65x12x1
65x12x1

Flat Neutral-grip DB Bench:
65x12x1
65x12x1

Seated Chest Press Machine:
125x12x1
125x12x1

Seated Neutral-grip Chest Press Machine:
125x12x1
125x12x1

Pec Flye Machine:
170x12x1
170x12x1

Klokov Press:
45x20x1
45x20x1
45x20x1
45x20x1
45x20x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 45 minutes

2/9 – Deadlift – ME

Nice new conventional deadlift PR. Felt really solid today.

Conventional Deadlift:
225x6x1
315x3x1
405x3x1
515x1x1
585x1x1
640x2x1 (PR)
585x3x1

DE Conventional Deadlift:
455x2x1
455x2x1
455x2x1
455x2x1

SLDL:
455x2x1
455x2x1
455x2x1
455x2x1

Seated Lat Row Machine:
207x10x1
207x10x1
221x10x1
228x10x1
235x10x1
242x10x1

CG Pulldown:
200x6x1
225x6x1
250x6x1
250x6x1
250x6x1

Rope Face Pulls:
80x20x1
80x20x1
80x20x1
80x20x1
80x20x1

Standing Band Abduction:
red x50x1
red x50x1

Standing Band Adduction:
red x50x1
red x50x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes