5/20 – ATG Squats – 5’s

Good squatting. First and last reps of top sets paused.

ATG Squat (high-bar):
135×12
225×6
375×5
425×5
475×5

Zombie ATG Front Squat:
225×5
275×5
325×5

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

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

Kneeling Rope Crunches:
60×12
80×12

Standing Rope Crunches:
75×12
100×12
125×12

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 50 minutes

5/19 – Upper

Pressing went well.

Incline Bench Press:
45×20
135×12
155×6
185×6
225×6
265×6
265×6

Bench Press:
135×12
155×6
185×6
225×6
265×6
265×6

Standing Cable Flyes:
30×20
30×20
30×20
30×20
30×20

CG Bench:
135×12
135×12
135×12
135×12
135×12

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

BTN Pulldown:
125×15
125×15
125×15
125×15
125×15

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

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 50 minutes

5/18 – Deadlift – 5’s

This workout was a shitshow. Felt slow and weak despite dialing back the working max for this cycle’s deads. Forearm still being a real pain in the ass.

Conventional Deadlift:
135×10
225×6
315×5
425×5
485×5
555×5

Elevated SLDL (standing on 4″ box):
315×5
315×5
315×5
315×5
315×5

CG Pulldown:
150×10
150×10
150×10

Wide-grip Pulldown:
150×10
150×10
150×10

Seated Lat Row Machine (chest supported):
150×10
150×10
150×10
150×10
150×10

Standing Cable Abduction:
30×12
30×12
30×12

Standing Cable Adduction:
30×12
30×12
30×12

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 60 minutes

5/17 – Arms/Shoulders

Easing into things after a long weekend off from the gym.

Seated Shoulder Press:
100×10
125×10
150×10
175×10
200×10

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

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

OH Cable Curls:
20×10
20×10
20×10
20×20

OH Rope Extension:
30×20
40×20
40×20
40×20

Underhand-grip Flat DB Bench:
40×12
40×12
40×12
40×12
40×12

DB Tricep Extension:
20×20
25×20
25×20
25×20
25×20

Rear Delt DB Laterals:
20×15
20×15
20×15
20×15
20×15

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 45 minutes

5/11 – Full Body – Deload

Won’t be able to make it to the gym rest of the week so I doubled up the thurs/friday workouts today.

Incline Bench Press:
45×20
135×12
185×12
225×12
225×12

Bench Press:
45×20
135×12
185×12
225×12
225×12

ATG Squat (high-bar, some pausing):
225×5
225×5
225×5
225×5
225×10

Seated Leg Extension:
150×20
150×20
150×20

Lying Leg Curl:
100×12
100×12
100×12

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

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

Pec Flye Machine:
100×12
100×12
100×12
100×12
100×12

DB Pullovers:
40×10
40×10
40×10
40×10
40×10

Single-arm Flat DB Bench:
40×12
40×12
40×12
40×12
40×12

OH DB Extensions:
55×10
55×10
55×10
55×10
55×10

Rope Pushdowns:
40×20
40×20
40×20
40×20
40×20

Seated Bicep Curl Machine:
75×15
75×15
75×15
75×15
75×15

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

Shrugs:
225×10
225×10
225×10
225×10
225×10
225×10
225×10

Rope Face Pulls:
60×20
60×20
60×20
60×20
60×20

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 60 minutes

5/10 – Deadlift – Deload

Did some low-intensity sumo deads today. Felt solid and pretty easy.

Deadlift:
135×12
225×5
315×3
405×2
495×1
585×1
585×1
585×2

DE ConventionalDeadlift:
315×3
315×3
315×3

CG Pulldown:
100×20
100×20
100×20

BTN Pulldown:
100×20
100×20
100×20

Seated Lat Row Machine (chest supported):
100×20
100×20
100×20
100×20
100×20

Single-arm Rope Face Pulls:
40×10
40×10
40×10
40×10
40×10

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 40 minutes

5/9 – Arms/Shoulders – Deload

Tweaked my forearm again yesterday doing yard work, but not as bad as the first time. Glad this is a deload week.

Seated Shoulder Press:
100×15
100×15
100×15
100×15
100×15

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

Seated Bicep Curl Machine:
75×15
75×15
75×15
75×15
75×15

OH Cable Curls:
20×15
20×15
20×15

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

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

Rear Delt DB Laterals:
20×15
20×15
20×15
20×15
20×15

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 35 minutes

5/6 – ATG Squats – ME

Strong squats today resulting in another solid PR.

Paused ATG Squat (high-bar):
135×12
225×6
315×3
405×2
465×1
515×1
565×1 (PR)
515×2
465×2

Paused ATG Zombie Front Squat:
225×3
275×1
325×1
375×1

Standing Cable Adduction:
33×10
37×10
40×10

Standing Cable Abduction:
33×10
37×10
40×10 (PR)

Duration: 40 minutes

5/5 – Upper

Forearm is healing fast and was still able to bench/incline without any troubles. Elbows holding up well. Cut overall volume a bit, and intensity on movements where the forearm complained.

Incline Bench Press:
45×20
135×12
155×6
185×6
225×6
255×6
255×6

Bench Press:
135×12
155×6
185×6
225×6
255×8

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

OH DB Extensions:
50×10
60×10
70×10
45×20
45×20
45×20

Klokov Press:
45×20
45×20
45×20
45×20
45×30

BTN Pulldown (slow negatives):
100×15
150×15
100×15
100×15
100×15

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

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 40 minutes

5/3 – Deadlift – ME

Hips feeling good. Left forearm still hurts quite a bit, and it definitely was in the back of my mind during pulls today. Should have had that 655, but stalled at the top of my knees and dumped it instead of hitching to finish. Technique issue more than strength as I think the bar got too far in front of me (light strapped grip, not keeping the bar pulled in tight). Nice PR on the elevated SLDLS – those keep getting stronger and stronger. Kept lat rows light since my forearm didn’t like the heavier set.

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

Elevated SLDL (standing on 4″ box):
495×1
515×1 (PR)
495×1
405×5

Seated Lat Row Machine (chest supported):
100×12
200×12
125×12
125×12
125×12
125×12
125×12
125×12
125×12
125×12

Standing Cable Abduction:
30×12
30×12
30×12

Standing Cable Adduction:
30×12
30×12
30×12

Duration: 60 minutes