1/11 – Chest/Shoulders/Triceps

Nice, strong workout today. 345 is my best effort to-date with the narrower grip and with keeping my legs flat. Getting there. Did some DB floor presses, which were OK. Forearm didn’t complain, but I gassed on them quickly after all the reps on BB floor presses. Moved on to dips for the first time in a long while and focused on keeping my shoulder blades pinched back/together during each rep – seems to make the movement quite a bit tougher, and isolates the triceps more. Finished with some light shoulder work.

Floor Press:
135x20x1
185x12x1
225x6x1
255x3x1
285x2x1
315x2x1
330x1x1
345x1x1
315x2x1
315x3x1
225x28x1

DB Floor Press:
90x12x1
100x12x1
110x12x1
120x6x1

Dips:
bw x12x1
+45x12x1
+45x12x1
+45x12x1
bw x12x1

Straight-arm Side Laterals:
30x12x1
30x12x1
25x12x1
25x12x1
25x12x1

Seated Rear Lateral Machine:
100x12x1
100x12x1
100x12x1
100x12x1
100x12x1

+ stretching

Duration: 70 minutes

1/9 – Legs/Arms

Nice squatting tonight. Did everything beltless except for my heaviest single at 565 – not bad. Hit another paused atg squat PR after my heavy single by hitting 530. Wide-stance squats felt pretty good – easy. These wide box squats are kind of like a DE movement at this point. Wasn’t sure I’d be able to hit a heavy pull on the deficit sldls, but I continued the PR trend with a 515 double. More in the tank there. Finished with light tricep stuff.

ATG Squat:
225x12x1
315x5x1
405x3x1
495x1x1
565x1x1
530x1x1 (paused PR)
530x1x1
530x1x1
530x1x1
530x1x1

Wide-stance Box Squat (~13.5″ box):
315x3x1
350x3x1
390x5x1

Deficit SLDL (bar @ ankle height):
225x3x1
315x3x1
405x2x1
460x1x1
515x2x1 (PR)

Overhead Single-arm Rope Extensions:
30x12x1
30x12x1
30x12x1

Flat Elbows-out Extensions:
50x12x1
50x12x1
50x12x1

Flat DB Presses (elbows tucked):
50x12x1
50x12x1
50x12x1

Single-arm Cable Presses:
30x12x1
40x12x1
50x12x1

+ stretching

Duration: 90 minutes

1/7 – Back/Biceps

Tough workout. I was feeling very worn out from last week’s lifting, still, and deads were just incredibly weak. Nothing exciting to report here.

Deadlift:
135x12x1
225x10x1
315x3x1
405x1x1
495x1x1
585x1x1
605x3x1
605x2x1

Shrugs:
225x8x1
315x8x1
405x8x1
495x8x1
405x8x1

Kneeling Single-arm Rope Pulldowns:
80x8x1
80x8x1
80x8x1
80x8x1
80x8x1

Wide-grip Pulldowns:
207x12x1
207x12x1
207x12x1

EZ Curls:
75x8x1
95x8x1
115x8x1
135x8x1
155x8x1
135x8x1
115x8x1
95x12x1
75x12x1

Single-arm DB Hammer Curls:
55x12x1
55x12x1
45x12x1

+ stretching

Duration: 70 minutes

1/4 – Chest/Shoulders/Triceps

Real nice pressing workout. All three workouts this week have been great. Floor presses felt real strong, and hit a nice 8rep PR with 295. Work capacity much improved over the last few weeks. Shoulders felt good, and by the time I got to rev. cg bench I was toast.

Floor Press:
135x20x1
185x10x1
225x10x1
255x8x1
275x8x1
295x8x1 (PR)
275x8x1
275x8x1
275x7x1
255x9x1

Front DB Raise:
55x12x1
55x12x1
55x12x1

Strict Straight-arm Side Laterals:
25x12x1
30x12x1
30x12x1

Rear Delt Flye Machine:
100x12x1
100x12x1
100x12x1

Smith Reverse CG Bench:
195x8x1
195x8x1
195x8x1

Single-arm Reverse Pushdown:
30x12x1
33x12x1
37x12x1
40x10x1
43x10x1
50x10x1

+ stretching

Duration: 80 minutes

1/2 – Legs/Arms

Great workout to start the year with. My low back is absolutely fried, so much so that I considered doing floor presses today and not squatting like usual. I decided that wasn’t the proper attitude to start the new year with so I attacked squats, going ATG, beltless, and paused (3+seconds in the hole on each rep). I ended up with 2 PR’s, hitting 515 for a single, and 500 for a double. Wide-stance squats went well, and I finished with some light’ish deficit SLDLs. Tricep work rounded things out.

Paused ATG Squats (3-5 sec pauses):
135x12x1
225x6x1
315x3x1
405x3x1
455x3x1
495x1x1
515x1x1 (PR)
500x2x1 (PR)

Wide-stance Box Squats (~13.5″ box):
315x6x1
335x6x1
375x6x1

Deficit SLDL (bar @ ankle height):
315x3x1
405x3x1
405x3x1

Overhead DB Extensions:
60x12x1
70x12x1
80x12x1
90x12x1

Single-arm Overhead Rope Extensions:
20x12x1
30x12x1
30x12x1
30x12x1

V-bar Pushdowns:
80x12x1
80x12x1
80x12x1
80x12x1

+ stretching

Duration: 90 minutes

12/31 – Back/Biceps

Last workout of 2012, and it was great. Nothing like capping the year off with a deadlift PR. 585×3 for a nice conventional deadlift PR. Considering this was my third heavy deadlift workout in 6 days, I am very pleased. Everything else felt nice and strong as well. Happy New Year!

Conventional Deadlift:
135x12x1
225x10x1
315x3x1
405x3x1
495x3x1
535x3x1
565x1x1
585x3x1 (PR)

Single-arm Rope Face Pulls:
50x12x1
60x12x1
70x12x1
80x12x1 (PR)
80x12x1
80x12x1

Seated Lat Row Machine:
200x8x1
228x8x1
256x8x1
290x10x1
290x12x1 (PR)

Single-arm Cable Curls:
20x12x1
30x6x1
40x6x1
33x6x1
33x6x1
33x6x1
33x6x1
33x12x1

+ stretching

Duration: 60 minutes

12/27 – Chest/Shoulders/Triceps

Much better workout today. Pressing went really well, setting some solid PRs for a change, and I was able to push the forearm more.

Floor Press:
135x20x1
185x10x1
225x5x1
255x5x1
275x5x1
295x5x1
315x5x1 (PR)
290x8x1 (PR)
225x25x1 (PR)
225x10x1

Front Plate Raises:
45x12x1
45x12x1

Strict Straight-arm Side Laterals:
25x12x1
25x12x1

Military Press (bar @ forehead level):
135x5x1
185x5x1

Cable Rear Delt Flye:
30x10x1
30x10x1
20x15x1

Rope Pushdowns:
80x12x1
80x12x1

V-bar Pushdowns:
80x12x1
80x12x1
80x12x1

Single-arm Overhead Cable Extensions:
30x10x1
30x10x1
30x12x1

+ stretching

Duration: 70 minutes

12/26 – Back/Biceps

Back in the gym after an extended break (deload week+christmas). Felt pretty sluggish. Matched my deadlift efforts from the first week of the last cycle, but still not what I wanted to pull. Forearm is feeling pretty good.

Deadlift (reps deloaded):
135x12x1
225x10x1
315x3x1
405x3x1
495x3x1
585x1x1
645x2x1
605x3x1

CG Pulldown:
150x12x1
200x12x1
225x12x1
150x12x1
175x12x1

Seated Row Machine:
200x10x1
256x10x1
266x10x1

DB Hammer Curls:
50x10x1
60x10x1
70x10x1

Single-arm Cable Curls:
20x10x1
30x10x1
33x10x1
37x10x1

+ stretching

Duration: 70 minutes

12/14 – Chest/Shoulders/Triceps

Disgusting workout. Everything was just putrid. Completely wiped out from this cycle of lifting. Looking forward to next week’s deload, then I will probably reprogram some of the training to try to get progress moving again on the pressing.

Floor Press:
135x20x1
185x10x1
255x3x1
285x3x1
315x1x1
330x1x1
315x1x1
315x1x1
285x3x1

Front Plate Raises:
45x10x1
45x10x1
45x10x1
45x10x1
45x10x1

Strict Straight-arm Side Laterals:
30x10x1
30x10x1
20x10x1
20x10x1
20x10x1

Rear Lateral Machine:
80x10x1
80x10x1
80x10x1
80x10x1
80x10x1

Smith Reverse CG Bench:
195x10x1
215x3x1
245x3x1
265x3x1
245x3x1
195x10x1

+ stretching

Duration: 60 minutes