5/2 – Arms/Shoulders

Frustrating. Overheads were cake, but during the set @ 275 I popped something in my left forearm. Was able to finish the workout without too much pain or inconvenience, but it hurts to turn my hand palm down. Hopefully just a minor strain that mends in a few days.

Push Press:
45×12
95×12
135×12
185×5
225×1
255×1
275×2

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

Seated Bicep Curl Machine:
50×15
50×15
50×15
50×15
50×15
50×15

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

OH Rope Extension:
40×20
40×20

Underhand-grip Flat DB Bench:
35×20
35×20
35×20
35×20
35×20

DB Tricep Extension:
25×20
30×20
30×20
30×20
35×20

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

Pec Flye Machine:
100×12
140×12
170×12
170×12

Rear Delt Flye Machine:
60×12
60×12
60×12
60×12
60×12

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 60 minutes

4/29 – ATG Squat – 3’s

Good squats.

ATG Squat (high-bar, last set all paused):
135×12
225×6
315×3
385×3
435×3
485×3 (paused PR)

Paused Zombie ATG Front Squat:
235×3
285×3
335×3

Seated Leg Extensions:
210×10
210×10
210×10
210×10
210×10

Standing Cable Abduction:
27×12
27×12
27×12

Standing Cable Adduction:
27×12
27×12
27×12

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

Hammer-grip Bicep Curl Machine:
50×12
50×12
50×12
50×12
50×12

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 70 minutes

4/28 – Upper

Pressing still feeling good – making progress.

Bench Press:
45×20
45×20
135×12
135×12
155×6
175×6
195×6
235×6
235×8

Incline Bench Press:
135×12
135×12
155×6
175×6
195×6
215×6
235×6
235×8

Standing Cable Flyes:
30×12
40×12
50×10
60×8
60×8
50×10
40×15

OH DB Extensions:
40×20
45×20
45×20

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

BTN Pulldown (slow negatives):
150×6
175×6
175×6
175×6
175×6

DB Pullovers:
60×10
60×10
60×10
60×10
60×12

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 50 minutes

4/26 – Deadlift

Just SLDLs and DE Sumos today – giving my back a bit of a rest from the heavy conventionals. Sumos felt ok by my hip mobility is just shit – pretty difficult getting into position.

SLDL:
135×12
225×5
315×5
405×3
455×3
455×5

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

CG Pulldown:
200×6
250×6
264×6
271×8

Seated Lat Row Machine (chest supported):
200×6
214×6
228×6
249×6 (PR)

Hammer Chins:
bw ×8
bw ×8
bw ×8
bw ×8

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 60 minutes

4/25 – Arms/Shoulders

Nice upper session. Easy overheads.

Push Press:
45×12
95×12
135×12
185×5
225×3
255×3
225×5
135×10
135×10

Klokov Press:
45×20
45×20
65×20
85×20
95×20

Seated Bicep Curl Machine:
50×10
100×10
125×10
150×10
164×10
171×10 (PR)
150×10

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

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
20×20

Pec Flye Machine:
170×12
170×12
170×12
170×12
170×12

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

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 75 minutes

4/22 – ATG Squats – 5’s

Solid, quick squat session. Back is fried but still got it done. First/last reps of the top sets paused.

ATG Squat (high-bar):
135×12
225×6
365×5
415×5
465×5

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

Single-arm Bicep Curl Machine:
50×10
50×10
50×10
50×10
50×10
50×10
50×12
50×12
50×12
50×12

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 30 minutes

4/21 – Upper

Slowly easing back into the pressing movements. No elbow issues at all today. Strong and easy with 10-20s rests between all sets.

Incline Bench Press:
45×20
45×20
135×12
135×12
155×6
175×6
195×6
215×6
215×8

Bench Press:
135×12
135×12
155×6
175×6
195×6
215×6
215×8

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

OH DB Extensions:
30×20
40×20
40×20

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

BTN Pulldown (slow negatives):
150×6
150×6
150×6
150×6
150×8

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

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 45 minutes

4/19 – Deadlift – 5’s

Good deads – this top set was definitely at my limit today.

Conventional Deadlift:
135×10
225×6
315×3
405×1
475×1
535×1
605×5 (PR)
535×5
475×6

Elevated SLDL (standing on 4″ box):
355×3
355×3
355×3
355×3
355×3

CG Pulldown:
150×10
200×10
200×10
200×10
250×10

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

Standing Cable Abduction:
23×12
23×12
23×12

Standing Cable Adduction:
23×12
23×12
23×12

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 70 minutes

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