7/12 – Deadlift – 5/3/1

So, my shoulder is feeling pretty messed up, but I can tell it’s not the rotator cuff. Something deep in my front/side delt. Not terrible, but I probably won’t be doing any pressing for a while.

That being said, sumo deads were a breeze today. 595×1 was the target top set, easy triple from a dead stop, probably could have done 10 more reps. Had to have a 700+pull in me today: very encouraging.

Deadlift (all reps from a stop):
135×10
225×6
315×5
405×5
465×5
530×3
595×3

DE Deadlift:
315×3
335×3
355×3
375×3
375×3

Sumo RLDL:
245×12
245×12
245×12

Seated Lat Row Machine:
100×20
150×20
150×20
100×20
100×20
100×20

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

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

Duration: 60 minutes

7/11– Arms/Shoulders – 5/3/1

Frustrating. Been pushing klokov presses lately without any troubles, and was midway through my set with 130 when I felt my right shoulder/rc tweak/pop a bit. Finished the set, and did all my push press sets without any troubles, but it’s pretty damn achy now. Hopefully nothing serious.

Klokov Press:
45×20
65×10
90×8
110×8
130×10 (PR)

Push Press:
135×12
175×8
205×5
230×3
255×3

Seated Bicep Curl Machine:
100×10
125×10
137×10
150×10
125×10

OH Cable Curls (slow negatives):
20×20
20×20
20×20
20×20
20×20

OH Rope Extension:
40×12
50×12
60×12
70×12
80×12

JM Press:
45×20
65×20
85×20
85×20
85×20

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

V-bar Pushdowns:
60×12
70×12
80×12
80×12
80×12
80×12

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 60 minutes

7/8 – Full Body

Nice workout.

BB Shrugs:
225×6
315×6
405×6
495×6
585×6
635×6

Wide-grip BB Shrugs:
225×6
315×6
405×6
495×6
585×6

Strict GM’s (knees locked):
135×12
135×12
135×12
135×12
135×12

Lying Leg Curl:
100×10
100×10
100×10
100×10
100×10

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

Single-arm Bicep Curl Machine:
50×12
75×12
75×12
75×12
75×12

Standing Rope Crunches:
75×10
100×10
125×10
100×10
100×10

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 30 minutes

7/7 – Bench – 3’s

Benching felt pretty solid, though a sore shoulder/elbow made me lighten volume/intensity on some accessory work.

Incline Bench Press:
135×12
155×10
185×8
240×3
275×3
305×5

Bench Press:
135×12
185×10
240×3
275×3
305×5

CG Bench:
135×12
185×12
225×12
245×12

OH DB Extension:
55×10
75×10
95×10
110×10

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

Klokov Press:
45×20
65×20
65×20

DB Pullovers:
55×12
75×12
75×12

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 50 minutes

7/6 – Deadlift – 3’s

Real nice deadlift session. Hips are feeling good. Sumo form is feeling solid. The big numbers will come. Top set @ 560 was easy – probably another 10 touch-and-go reps left in the tank.

Deadlift:
135×10
225×6
315×5
435×3
500×3
560×5

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

Sumo RDL:

225×10
225×10
225×10
225×10
225×10

Underhand CG Pulldown:
150×6
200×6
250×6
250×6
250×6

Wide-grip Pulldown (superset with uh cg pulldowns):
150×6
200×6
250×6
250×6
250×6

Seated Lat Row Machine (chest supported):
200×6
214×6
228×6
288×6
214×6

Standing Cable Abduction:
17×12
17×12
17×12

Standing Cable Adduction:
17×12
17×12
17×12

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 45 minutes

7/5 – Push Press – 3’s

Decent workout. Easy presses.

Klokov Press:
45×20
65×20
85×10
105×10
125×10

Push Press:
135×12
190×3
215×3
245×5
135×10 (btn)
135×10

Seated Bicep Curl Machine:
100×10
125×10
125×10
125×10
137×10

OH Cable Curls:
20×20
30×20
30×20
20×20
20×20
20×20
20×20

OH Rope Extension:
40×12
50×12
60×12
70×12
70×12

Underhand-grip Flat DB Bench:
70×12
70×12
70×12

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

Rear Delt Flye Machine (slow negatives):
70×8
90×8
110×8
120×10
90×8

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 60 minutes

7/1– Full Body

Still skipping squats to rest my hips, etc…good workout regardless.

BB Shrugs:
225×6
315×6
405×6
495×6
585×6
635×6
635×6
585×6
495×6
405×6

Lying Leg Curl:
75×12
75×12
75×12
75×12
75×12

Seated Leg Extension:
190×12
190×12
190×12
190×12
190×12

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

Standing Rope Crunches:
50×50

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 35 minutes

6/30 – Bench – 5’s/Asst. Deload

Good benching today, all nice and easy.

Incline Bench Press:
135×12
155×10
185×8
225×5
255×5
290×6

Bench Press:
135×12
185×8
225×5
255×5
290×5

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

Neutral-grip DB Bench (dbs together):
35×12
35×12
35×12
35×12
35×12

Klokov Press:
45×20
45×20
45×20

Single-arm Cable Face Pull:
40×12
40×12
40×12

Chins:
bw ×10
bw ×10
bw ×10

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 40 minutes

6/28 – Deadlift – 5’s/Asst. Deload

Switching back to sumo deads to see how things feel. It’s been a while. Everything today was easy, albeit a bit rusty.

Deadlift:
225×10
315×5
405×5
475×5
530×6

Sumo RDL:
225×10
225×10
225×10
225×10
225×10

Underhand CG Pulldown:
125×10
125×10
125×10
125×10
125×10

Wide-grip Pulldown (superset with uh cg pulldowns):
125×10
125×10
125×10
125×10
125×10

Seated Lat Row Machine (chest supported):
125×10
125×10
125×10
125×10
125×10

Standing Cable Abduction:
17×10
17×10
17×10

Standing Cable Adduction:
17×10
17×10
17×10

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 45 minutes

6/27 – Arms/Shoulders – 5’s/Asst. Deload

Pressing went well – easy and no elbow or forearm issues. Deloading all assistance work this week.

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

Push Press (strict press on everything but top set):
135×10
180×5
205×5
230×6
135×10
135×10
135×15 (btn press)

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

Seated Bicep Hammer Curl Machine:
50×10
50×10
50×10
50×10
50×10

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

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

Neutral-grip Flat DB Bench (dbs together):
35×12
35×12
35×12
35×12
35×12

Single-arm Reverse Tricep Pushdown:
17×10
17×10
17×10
17×10
17×10

Rear Delt Flye Machine:
40×10
40×10
40×10
40×10
40×10

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 50 minutes