Nice quick and easy deload workout. Pushed push presses a bit using a wider grip, but nothing real intense. Matched a PR despite just cruising. All high rep assistance work – nothing taxing.
Push Press:
135x10x1
155x2x1
175x1x1
195x1x1
215x1x1
235x5x1 (PR)
215x3x1
195x5x1
175x5x1
155x7x1
135x10x1
Cable Pushdowns:
80x50x1
80x50x1
80x50x1
Freemotion Wide Pulldowns:
80x60x1
Freemotion Narrow Pulldowns:
80x60x1
DB Curls:
25x50x1
Flat DB Flyes:
40x50x1
+ stretching
Duration: 30 minutes
Pretty good squat day. After doing the high rep wide-stance squats on Tuesday I felt like giving them a heavier go today. Wasn’t sure what to expect, but was pleased to still hit 585 without too much trouble. Upper back was more of the limiting factor than anything today; not used to the walkout/weight on the back after squatting ‘light’ for the last few months. That will shape up quickly. Got some good volume in, and finished squats with 4 triples of paused atg squats. Great exercise. Did some back work, light curls to work the crappy forearm, and finished with more push presses. Light stuff working with a wider-grip. Great cardio movement to finish a workout with.
Wide-stance Squats:
135x12x1
225x12x1
315x5x1
405x3x1
495x2x1
555x1x1
585x1x1
550x2x1
500x2x1
Paused ATG Squats:
405x3x1
405x3x1
405x3x1
405x3x1
CG Pulldowns:
257x7x1
267x7x1
277x7x1
284x7x1
291x10x1
Standing DB Curls (30s rests):
25x12x1
25x12x1
35x12x1
35x12x1
35x12x1
Push Press:
135x10x1
155x10x1
155x10x1
155x15x1
+ stretching
Duration: 80 minutes
Solid pressing session today. I maybe could have went after a PR attempt on incline, but went after singles with 305 instead, which all went well. Glad to have some strong feeling presses again today as they have been feeling lame lately. Wore myself out pretty well on inclines but decided to try some heavy push presses again. Got 265 pretty handily this time but ran out of gas for 275 – pushing strength was just worn out, as I had plenty of leg drive. Going to do concentrate on moving my grip out a bit more on these and doing more rep work to improve my form consistency. Flat DB bench with short rests went well, as did the back and tricep work. Finished with a quick set of ab-rollouts.
Incline Bench Press:
135x12x1
155x12x1
185x12x1
225x5x1
255x1x1
275x1x1
295x1x1
305x1x1
305x1x1
305x1x1
305x1x1
305x1x1
305x1x1
275x3x1
Push Press:
135x5x1
155x1x1
185x1x1
225x1x1
245x1x1
265x1x1
275x0x1
245x2x1
225x3x1
Flat DB Bench (60s rests):
110x12x1
110x12x1
110x12x1
Tricep Cable Extension (60s rests):
23x12x1
30x7x1
40x7x1
50x7x1
30x12x1
Freemotion Y-Lat Pulldown Variants (30s rests):
160x12x1
160x12x1
160x12x1
160x12x1
160x12x1
160x15x1
Ab Roll-outs:
bw x20x1
+ stretching
Duration: 80 minutes
Pretty weak deadlifting today. Strength just wasn’t there today. Still got 675 to keep my ‘streak’ alive, so that was good. Did some wide-stance squats for assistance with some light weight for a change of pace. Gave the wide-grip pulldowns and light db curls a try to get my forearm used to doing stuff again.
Deadlift:
245x10x1
335x3x1
425x2x1
515x2x1
605x1x1
675x1x1
635x2x1
Wide-stance Squats:
315x12x1
315x12x1
315x12x1
Standing Cable Adduction (15s rests):
30x12x1
40x12x1
50x12x1
Standing Cable Abduction (15s rests):
30x12x1
30x12x1
30x12x1
Wide-grip Pulldowns (30-60s rests):
100x7x1
150x7x1
200x7x1
200x7x1
200x12x1
Supinated DB Curls (30s rests):
25x12x1
25x12x1
25x12x1
25x12x1
25x30x1
+ stretching
Duration: 90 minutes