4/18 – Arms/Shoulders

Good upper workout. Overheads feeling super easy right now.

Push Press:
45×12
95×10
135×10
185×5
225×5
235×5
135×12
135×12

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

Seated Bicep Curl Machine:
100×10
125×10
150×10
164×10 (PR)
150×10
125×12

EZ Curls:
95×6
95×6
95×6
95×6
95×6

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

OH Rope Extension:
40×20
40×20

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

Cable Crossovers:
20×12
30×12
40×12
40×12
40×12

Rear Delt Flye Machine:
100×8
120×8
120×8
100×10
100×10

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 75 minutes

4/15 – ATG Squats – Deload

Nice squat deload session. Hips felt good, and felt real strong on the abduction work.

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

Shrugs (reps paused @ top):
225×6
315×6
405×6
405×6
405×6
315×6

Single-arm Seated Bicep Curl:
50×8
62×8
75×8
75×8

Standing Alternating DB Curl:
20×12
20×12
20×12
20×12

Seated Leg Extension:
210×10
250×10
310×10
325×10
325×10

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

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

Duration: 60 minutes

4/14 – Upper

Working on some inclines and bench press again – nice and light and no elbow issues. Felt good to get under the bar after 5 weeks of no pressing.

Incline Bench Press:
45×20
45×20
135×10
135×10
155×6
175×6
195×6
195×6

Bench Press:
135×10
135×10
155×6
175×6
195×6
195×6

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

Single-arm Tricep Pushdowns:
17×12
17×12
17×12

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

BTN Pulldown (slow negatives):
150×6
150×6
150×6
150×6
150×6

DB Pullovers:
60×10
60×10
60×10
60×10
60×10

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 60 minutes

4/12 – Deadlift – Deload

Feeling pretty fatigued from last cycle so taking it easier this week and deloading before starting the next cycle next week.

Conventional Deadlift:
135×10
225×6
315×3
405×3
475×1
535×1
535×1

Elevated SLDL (standing on 4″ box):
355×5
355×5
355×5
355×5
355×10

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

CG Pulldown:
200×6
200×6
200×6

Single-arm Cable Face Pull:
80×12
80×12
80×12

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: 70 minutes

4/11 – Arms/Shoulders

First workout in over a month with some light pressing and tricep work to test the elbows out. Not bad so far…

Seated Bicep Curl Machine:
50×10
100×10
125×10
150×10
157×10
164×10 (PR)
100×12

EZ Curls:
75×10
75×10
75×10
75×10
75×10

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

Seated Tricep Extension Machine:
37×10
37×10

Neutral-grip Flat DB Bench:
30×10
30×10
30×10
30×10
30×10

DB Tricep Extension:
20×10
20×10
20×10
20×10
20×10

Standing Cable Flye:
30×12
30×12
30×12
30×12
30×25

Rear Delt Flye Machine:
60×10
80×10
100×10

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

Push Press:
45×12
95×10
135×10
185×10
225×5
135×10
135×10

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 75 minutes

4/8 – ATG Squats – ME

Hip held up great today and hit a new high-bar paused ATG squat PR.

Paused ATG Squat (high-bar):
135×12
225×6
315×3
405×1
455×1
455×1
555×1 (PR)

Shrugs (exaggerated rom):
225×6
315×6
405×6
495×6
495×6
405×6
315×6
225×6

Single-arm Seated Bicep Curl:
50×8
62×8
75×8
50×12
50×15

Seated Leg Extension:
210×10
230×10
250×10
270×10
290×10

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

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

Duration: 60 minutes

4/7 – Upper

Nice quick upper workout. Hip feeling good since Tuesday’s workout, hoping it will be solid for squats tomorrow.

Standing Cable Flyes:
20×15
30×12
40×10
50×8
60×8
70×6 (PR)
40×10
40×12
40×15
40×15

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

BTN Pulldown:
150×6
200×6
225×6
175×10
175×10

DB Pullovers:
60×10
60×10
60×10
60×10
60×10

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 45 minutes

4/5 – Deadlift – ME

Left hip is really bothering me since Friday’s session – chiro,  yesterday, said my IT band is strained where it connects to my hip. Deads felt ok but could tell I didn’t have a new 1rm in me – hip was holding me back, more mentally than anything. Did hit some PRs on the elevated SLDLs though. They seem to hit that IT band more than anything so either I have to dial back the intensity on them, or drop them for a while. Started doing weighted ab/adduction work to correct any muscular imbalances my hips might have, in the meantime.

Conventional Deadlift:
135×10
225×6
315×3
405×3
530×1
600×2

DE Conventional Deadlift:
470×2
470×2

Elevated SLDL (standing on 4″ box):
470×5 (PR)
490×3 (PR)
500×1 (PR)

Seated Lat Row Machine (chest supported):
200×6
214×6
228×6
235×6
235×6 (PR)

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

Standing Cable Abduction:
13×20
13×20
13×20

Standing Cable Adduction:
13×20
13×20
13×20

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 70 minutes

4/4 – Arms/Shoulders

Decent.

Seated Bicep Curl Machine:
50×10
100×10
125×10
150×10
157×10
157×10

EZ Curls:
75×12
75×12
75×12
75×12
75×12

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

Standing Cable Flye:
23×12
33×12
37×12
37×15
37×20

Rear Delt Flye Machine:
60×6
100×6
120×6
120×6
120×6

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

Iron cross Reverse Side Laterals:
25×12
25×12
25×12

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 45 minutes

4/1 – ATG Squat – 3’s

Had to switch back to high-bar squats today since low bar was aggravating my hip too much. Squats felt OK, though rusty since I haven’t gone high bar since January. Last rep of each work set paused. Ratcheting up intensity on the zombies again.

ATG Squat (last rep paused):
135×12
225×6
375×3
425×3
475×3

Zombie ATG Front Squat (last rep paused):
225×3
275×3
325×3

Seated Leg Extensions:
210×10
230×10
250×10
270×10
290×10

GHRs:
bw x5
bw x5

Single-arm Bicep Curl Machine:
50×10
50×10
50×10
50×10
50×10
50×10
50×10
50×10
50×10
50×10

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 80 minutes