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

6/24 – ATG Squats – ME

Disappointing workout. My left knee, while not hurting at all, was feeling unstable during squats, and my left side, in general, was feeling ‘off’. ie: I’d unrack the bar and it would always feel like the left side was misloaded with too much weight. Hit a few singles at 530 but my gut told me to pass on the 580 PR attempt. I think I may put squats on the shelf for the next 3-week cycle and give my body some extra healing time. Maybe just do speed deads on Fridays instead.

ATG Squat (high-bar):
135×12
225×6
315×3
405×1
480×1
530×1
530×1

Paused ATG Zombie Front Squat:
225×1
275×1
325×2

Breathing Shrugs (loaded bar on back, shrug it):
315×20

Seated DB Shoulder Rolls/Shrugs:
55×12
55×12
55×12
55×12
55×12

Alternating DB Curls:
25×12
25×12
30×12
30×12
30×12

Duration: 60 minutes

6/23 – Upper – 5/3/1

Presses feeling good.

Incline Bench Press:
135×12
155×10
205×8
250×5
285×3
320×2
235×10

Bench Press:
135×12
205×8
250×5
285×3
320×3
235×10

Standing Cable Flyes:
30×12
40×12
50×12
50×12
40×12
40×12
30×20

OH DB Extensions:
65×12
80×12
95×12
110×12
95×12

CG Bench:
135×5
185×5
185×5

Klokov Press:
45×20
65×12
85×12
85×12
85×12

BTN Pulldown:
125×10
175×10
225×10
200×10
200×10

DB Pullovers:
70×10
70×10
70×10
70×10
70×10

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 75 minutes

6/21 – Deadlift – ME

Deads were slow, and the top set was tougher than it should have been. Sumos felt OK.

Conventional Deadlift:
135×10
225×6
315×3
405×3
495×1
560×1
620×1
560×3
495×5

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

Seated Lat Row Machine (chest supported):
200×6
214×6
228×6
242×6
256×6 (PR)
228×6
228×6
214×6
200×6
200×6

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

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

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

Duration: 70 minutes

6/20 – Arms/Shoulders – 5/3/1

Easy presses with no problems hitting the target numbers.  Pushed some things a bit more today.

Klokov Press:
45×20
65×8
85×8
105×8
125×10

Push Press:
135×12
175×8
200×5
225×3
250×3

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

OH Cable Curls:
20×12
30×12
30×12
30×12
30×20-20×10-20×10

OH Rope Extension:
30×12
40×12
50×12
60×12
70×12

Underhand-grip Flat DB Bench:
70×12
70×12
70×12
70×12
70×20

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

Rear Delt Flye Machine (slow negatives):
70×6
90×6
90×6
110×6
90×6
70×6
50×15

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 60 minutes

6/17 – ATG Squat – 3’s

After last week’s poor squatting due to my hip flaring up I was determined to make sure this week went well. Took Tuesday off from deads to give my hip some extra rest. It was still complaining a bit today, but I ended up topping my previous PR at this rep range for high-bar atg squats, and added a rep. Could have done more reps on paused zombies but all that time with the bar across my neck starts to make me black-out.

ATG Squat (high-bar, last set all paused):
135×12
225×6
315×3
400×3
450×3
500×4 (paused PR)

Paused Zombie ATG Front Squat:
250×3
300×3
350×3 (PR)

BB Rows (various grips):
225×12
225×12
225×12
225×12
225×12

Standing Cable Abduction:
20×15
20×15

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

Hammer-grip Bicep Curl Machine:
50×15
50×15
50×15
50×15
50×15

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 70 minutes

6/16 – Upper – 3’s

Pushing the triceps more and they aren’t complaining (too much). Pressing felt good all-around.

Incline Bench Press:
135×12
155×10
185×8
235×3
270×3
300×5
225×12

Bench Press:
135×12
155×10
185×8
235×3
270×3
300×5

Standing Cable Flyes:
20×10
30×10
40×10
43×10
47×10
30×25
20×30

CG Bench:
135×12
155×12
185×12
205×12
225×12

OH DB Extension:
55×10
70×10
85×10
85×10
85×10

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

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

DB Pullovers:
65×12
65×12
65×12
65×12
65×12

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 50 minutes

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