3/21 – Arms/Shoulders

Took last week off since it was a scheduled deload week to let the adjustments from chiropractor visits to settle in and mend up. Easing back into things this week, but will be omitting any real tricep work for a few weeks yet.

Seated Bicep Curl Machine (slow negatives):
50×15
50×15
50×15
50×15

Hammer DB Curls (strict, elbows in front of body):
25×10
25×10
25×10
25×10

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

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

Rear Delt Flye Machine (slow negatives):
60×8
60×8
60×8
60×8
60×8

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

Iron cross Reverse Side Laterals:
20×12
20×12
20×12

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 45 minutes

3/10 – Upper

Quick upper workout before visiting the chiropractor to have my hip and elbows checked out. Pressing feeling pretty good. Pushed klokov presses a bit and they were pretty tough.

Incline Bench Press:
135×12
185×5
225×5
275×3
325×1
325×1
275×5
225×10

Decline Bench Press:
135×12
185×5
225×5
275×3
325×2
325×2
275×5
225×10

Push Press:
135×10
185×5
225×1
255×1
275×1

Klokov Press:
95×3
115×3
135×3

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 30 minutes

3/8 – Deadlift – ME

Despite really dragging ass today and having some stomach-upset issues I hit another new conventional deadlift PR. Almost doubled 650…started to stall at the top of my knees and for whatever reason I said ‘good enough’ and threw it down. Another day’s rest and it would have been smooth. The elevated SLDLs are a PR, although 465 isn’t that impressive atm. Think I’m good for 525+ on these elevated SLDLs.

Conventional Deadlift:
135×10
225×6
315×3
405×3
525×1
595×1
650×1 (PR)

DE Conventional Deadlift:
465×2
465×2
465×2

Elevated SLDL (standing on 4″ box):
465×2 (PR)
465×2
465×2

Seated Lat Row Machine (chest supported):
200×6
207×6
214×6
221×6
228×6

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

Standing Band Abduction:
red x50
red x50

Standing Band Adduction:
red x50
red x50

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 70 minutes

3/7 – Arms/Shoulders

Quick, intense workout.

Reverse-grip Smith Bench Press:
105×12
155×12
195×12
245×12
245×12
195×12

Bench Dips:
bw x12
bw x15
bw x20

Rope OH Extensions:
40×12
40×12
40×12

Seated Bicep Curl Machine:
100×12
100×12
125×12
150×12
150×12
150×12
125×12
100×12
75×12
50×12

OH Cable Curl:
23×20
23×20
23×20
23×20
23×20

DB Hammer Curl:
25×20
25×20
35×20

Rear Delt Flye Machine:
100×6
120×6
140×6
140×6
100×6

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

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 25 minutes

3/4 – Paused ATG Squat – 3’s

Skipped squats today to let my hip rest.

Seated Leg Extensions:
205×20
205×20
205×20
205×20
205×20

Lying Hamstring Curl:
150×8
150×8
150×8
150×8
150×8

Shrugs:
225×6
315×6
405×6
495×6
585×6
585×6
405×6

BB Curls (various grips):
45×20
45×20
45×20
45×20
45×20
45×20

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 30 minutes

3/3 – Upper

Not bad – push presses feeling a little fatigued, but otherwise everything was very easy and quick. Probably skipping squats tomorrow and will just focus on assistance – left hip flexor is being weird with some stability issues/feeling too loose.

Incline Bench Press:
135×12
185×12
225×5
275×3
275×3
225×15

Bench Press:
135×12
185×12
225×12
275×3
275×3
225×15

Neutral-grip Flat DB Bench (superset with db bench):
60×15
60×15
60×15
60×15
60×15

Flat DB Bench:
60×15
60×15
60×15
60×15
60×15

BTN Pulldown (slow negatives):
150×5
150×5
150×5
150×5
150×8

Pec Flye Machine (slow negatives):
170×6
170×6
170×6
170×6
170×8

Push Press:
135×12
185×5
225×3
255×3

Klokov Press:
45×20
60×20
65×20
70×20
70×20

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 60 minutes

3/1 – Deadlift – 3’s

Opting to make my 3’s week for deads slightly less intense, topping out the top set at around 80%. Hit the elevated SLDL’s hard, which felt great.

Conventional Deadlift:
135×10
225×3
315×3
405×3
500×3
565×3

Elevated SLDL (standing on 4″ box):
405×3
405×3
405×3
405×3
405×3

CG Pulldown (slow negatives):
150×5
200×5
212×5
212×5
212×6

Seated Lat Row Machine (slow negatives, chest supported):
200×6
200×6
175×6
175×6
150×8

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

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 60 minutes

2/29 – Arms/Shoulders

Good session.

Single-arm Seated Bicep Curl Machine:
62×10
62×10
62×10
62×10
62×10

Seated Bicep Curl Machine:
100×12
125×12
125×12

OH Cable Curl:
23×20
23×20
23×20
23×20
23×20

JM Press:
45×20
45×20
45×20

CG Bench:
45×20
45×20
45×20

OH Rope Extensions:
40×20
40×20
40×20
40×20
40×20

Bench Dips:
bw x12
bw x12
bw x12

Front DB Laterals:
25×12
25×12
25×12

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

Klokov Press:
45×20
55×20
55×20
55×20
55×20

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 60 minutes

2/26 – Upper

Good upper workout.

Incline Bench Press:
135×12
185×5
205×5
225×5
245×5

Decline Bench Press:
135×12
185×5
205×5
225×5
255×10

Neutral-grip Flat DB Bench (superset with db bench):
60×10
60×10
60×10
60×10
60×10

Flat DB Bench:
60×10
60×10
60×10
60×10
60×20

BTN Pulldown:
150×10
150×10
150×10
150×10
150×10

Cable Crossovers:
30×12
30×12
30×12
30×12
30×12

Push Press:
135×12
185×5
235×5
235×5

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

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 60 minutes