8/24 – Deadlift – 5’s

Tried some deads today to see how the stomach felt. Not bad, but did not want to push things much either since I’m still on the ’20 lb limit’ restriction.

Deadlift:
135×12
225×5
315×5
405×5

SLDL:
225×10
225×10
225×10
225×10
225×10

Underhand CG Pulldown:
150×6
175×6
200×6
225×6
150×6

Rope Face Pulls:
60×20
80×20
80×20
80×20
80×20

Seated Lat Row Machine:
200×6
221×6
242×6
263×6
273×6

Standing Cable Abduction:
17×50

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

Duration: 45 minutes

8/23 – Press – 5’s

Pushed overheads, and everything else, more today. Stomach hurt a little bit, but only limited intensity on a few things.

Strict Military Press (close-grip, elbows tucked):
45×12
45×12
45×12
65×5
85×5
105×5
125×5
145×5
165×5
185×5

Seated Bicep Curl Machine:
75×10
100×10
112×10
125×10
125×10
112×12

Seated Bicep Hammer Curl Machine:
75×10
87×10
87×10
87×10
87×10
75×12

OH Cable Curls:
20×12
20×12
20×12
20×12
20×12

OH DB Extension:
75×12
75×12
75×12
75×12
75×12

Rope Pushdown:
50×12
60×12
60×12
60×12
60×12

Single-arm Underhand Pushdown:
17×12
17×12
17×12
17×12
17×12

Lat Pushdowns:
50×12
50×12
50×12
50×12
50×12

Rear Delt Flye Machine
50×12
50×12
70×12
70×12
70×12

Duration: 50 minutes

8/4 – Full Body

Solid session. Pushed GM’s a bit more without any troubles.  Tried a few ATG squat reps but my knee wasn’t liking them.

GM’s:
135×10
155×6
175×6
195×6
215×6
235×6
255×6
275×6

ATG Squat:
225×5

Seated DB Shrugs/Shoulder Rolls:
40×12
40×12
40×12
40×12
40×12

Lying Leg Curl:
125×10
125×10
150×8
150×8
100×10

Standing Rope Crunches (wide-stance):
75×10
100×10
125×10
150×10 (PR)
100×10

Duration: 30 minutes

8/2 – Deadlift – 5/3/1

Deads were OK today. Legs feeling a bit fatigued (been doing some elliptical HIIT after each session for the last week) and did not really have much pop off the floor. Hit the target weights/reps without any trouble and did an extra single. All easy. Did a conventional set to test my back/hips and that was quick and easy.

Deadlift (all reps from a stop):
135×10
225×6
315×5
405×5
470×5
535×3
600×1
615×1

Conventional Deadlift (all reps from a stop):
500×3

Seated Lat Row Machine:
200×6
221×6
242×6
263×6
283×10 (PR)
263×6
242×8
221×10

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

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

Duration: 60 minutes

8/1 – Press – 5’s

Military presses feeling pretty solid, and easy.

Strict Military Press (close-grip, elbows tucked):
45×20
45×20
45×20
45×20
45×20
80×5
100×5
120×5
140×5
160×5
180×6
140×10

Seated Bicep Curl Machine:
75×10
100×10
112×10
112×10
112×10
100×12

Seated Bicep Hammer Curl Machine:
75×10
87×10
87×10
87×10
87×10
75×12

OH Cable Curls:
20×12
20×12
20×12
20×12
20×12

OH DB Extension:
75×12
75×12
75×12
75×12
75×12

Rope Pushdown:
50×20
60×20
60×20
60×20
60×20

Single-arm Underhand Pushdown:
20×20
20×20
20×20
20×20
20×20

Lat Pushdowns:
50×20
60×20
70×15
80×15
80×15-40×20

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 50 minutes

7/29 – Full Body

Good quick workout. Limiting factor on GMs was my shoulder more than anything. Back felt fine.

GM’s:
135×6
155×6
175×6
195×6
215×6
235×6

Seated DB Shrugs/Shoulder Rolls:
40×12
40×12
40×12
40×12
40×12

Lying Leg Curl:
112×10
112×10
112×10
112×10
112×10

Seated Leg Extension:
250×10
250×10
250×10
250×10
250×10

Standing Rope Crunches (wide-stance):
50×10
75×10
100×10
100×10
100×10

Duration: 30 minutes

7/26 – Deadlift – 3’s

Low back feeling OK so I gave deads a run while skipping any speed pulls and pulling accessory work. Got the reps I wanted, and then a few more, without any troubles. Back feeling OK so far.

Deadlift:
135×10
225×6
315×5
440×3
505×3
565×5

Underhand CG Pulldown:
150×6
200×6
250×6
264×6
225×10

Wide-grip Pulldown (slow reps):
100×15
100×15
100×15
100×15
100×15

Seated Lat Row Machine:
200×6
214×6
228×6
242×6
256×10

Standing Cable Abduction:
20×12
20×12

Standing Cable Adduction:
20×12
20×12

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 30 minutes

7/25 – Press – 5’s

Shoulder is still slowly recovering, but I was able to push the close-grip militaries a bit more. All easy presses, at least.

Strict Military Press (close-grip, elbows tucked):
45×20
45×20
45×20
45×20
45×20
70×5
90×5
110×5
130×5
150×5
170×5

Seated Bicep Curl Machine:
50×10
75×10
100×10
112×10
112×10
50×15

Seated Bicep Hammer Curl Machine:
50×10
75×10
75×10
87×10
87×10
50×15

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

OH DB Extension:
55×12
65×12
75×12
75×12
75×12

Rope Pushdown:
50×20
60×20
70×20
80×20
50×20

Single-arm Underhand Pushdown:
20×10
20×10
20×10
20×10
20×10

Wide-grip Lat Pushdowns:
50×10
60×10
70×10
80×10
90×10
100×10

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 40 minutes

7/19 – Deadlift – 5’s

Deads went as expected. Doing what assistance work I can without hurting the shoulder.

Deadlift (reps from a stop):
135×12
225×10
315×6
410×5
480×5
535×6

Sumo RDL:
235×10
235×10
235×10
235×10
235×10

Underhand CG Pulldown:
125×10
150×10
175×10
200×10
200×10

Rope Face Pulls:
40×20
60×20
60×20
60×20
60×20

Seated Lat Row Machine (chest supported):
125×10
125×10
175×10
200×10
200×10

Standing Cable Abduction:
17×20
17×20
17×20
17×20

Duration: 45 minutes

7/18 – Press – 5’s

Managed to do some overheads today without aggravating the shoulder. Strict closer-grip military presses weren’t too bad. Did not push things much, though.

Strict Military Press:
45×12
45×12
45×12
45×12
45×25
65×5
85×5
105×5
125×5
145×5

Seated Bicep Curl Machine:
75×10
87×10
87×10
87×10
87×15

Seated Bicep Hammer Curl Machine:
50×10
75×10
75×10
75×10
75×15

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

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

Rope Pushdown:
40×20
60×20
60×20
60×20
60×20

Single-arm Rope Pushdown:
20×10
20×10
20×10
20×10
20×10

Lat Pushdowns:
50×10
70×10
80×10
80×10
80×10

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 50 minutes