3/14 – Deadlift 3’s

This was pretty much a crap workout. Tired, no motivation, even caffeine didn’t alleviate the doldrums. Did what I had to on deads and called it good. Kind of frustrated with my form the last few months. I feel like I’ve passed my ‘sweet spot’ in terms of leverages now that I’ve gained more weight and I just don’t sit back as much as I used to, and end up using a lot more back. Just not feeling very explosive anymore. Think I might need to start doing some speed pulls to get some of that hip power back. My low back/hip always feels kind of tight, too, in an awkward way, so I might have some lingering injury there. I know I am stronger now than I have ever been, and can grind/power through reps that otherwise would have never went before, hence all of the recent high rep PRs. After deads I did some stiff legged sumos, which weren’t bad. Moved on to shrugs, where I woke up a bit, and at least hit a PR. Finished with some leg curls and called it good.

Deadlift:
245x10x1
335x3x1
425x3x1
465x3x1
535x3x1
600x3x1

Sumo SLDL:
515x5x1
515x5x1

Shrugs:
315x10x1
515x10x1
605x5x1
695x5x1
770x5x1 (PR)

Lying Leg Curls:
150x12x1
157x12x1
167x12x1

+ stretching

Duration: 70 minutes

3/12 – Push Press 3’s

Took a nice deload week last week, but didn’t bother logging workouts as it was just a lot of high volume, light weight stuff. I always love the week back after a deload. Activated beast mode and pushed push presses harder and hit two huge PRs, with 270×5 and 225×15. Shoulder feeling real solid today. Moved on to CG bench, which was pretty tough after the overheads, and inished with chins and some light db work.

Push Press:
135x10x1
160x3x1
190x3x1
215x3x1
245x3x1
270x5x1 (PR)
225x15x1 (PR)

CG Bench Press:
225x5x1
250x5x1
250x5x1
250x5x1
250x5x1
250x5x1

Hammer Chins (each rep from dead-hang):
bw x10x1
bw x10x1
bw x10x1
bw x10x1
bw x15x1

DB L-Laterals:
25x50x1
20x50x1

OH DB Extensions:
50x50x1
75x50x1

+ stretching + yoga (30min)

Duration: 90 minutes

3/2 – Squat 5-3-1

Great squatting today. I decided to switch gears on the 5-3-1 days for squats (and probably deads in the future) and just plow through singles and go for something heavier on the last set after hitting the target single to push things more. Hit the target single today (555) easy and went to 600. Doubled it for a great PR. Back in the 600lb club. Moved to ATG zercher squats and hit a PR there as well with 425×5. I think I could hit 500 for a single…Finished with leg extensions, abs, and light curls.

Squats:
135x10x1
225x10x1
315x3x1
405x1x1
495x1x1
555x1x1
600x2x1 (PR)

ATG Zercher Squats:
225x5x1
315x3x1
405x3x1
425x5x1 (PR)

Leg Extensions:
305x15x1
305x15x1
305x15x1
305x15x1
305x15x1

Seated Ab Work (leg raises, etc):
bw x20x1
bw x20x1
bw x20x1
bw x20x1
bw x20x1

DB Curls:
25x10x1
25x10x1
25x10x1
25x10x1
25x10x1
35x10x1
45x10x1

+ stretching

Duration: 80 minutes

2/29 – Incline Bench 5-3-1

Stellar workout today. My shoulder was still achy during warmups, but the target single (280) was easy so I opted to push it a bit more. Ended up getting a PR with 315 for a double. Could have got more, I think, but didn’t want to push my luck with the shoulder. Moved on to close grip bench and got a real unexpected PR with 315 for a triple. My previous best was 315×2, set back in Dec 2010. Very nice considering this is the second time doing close grip in the last 6+ months. Finished with some real strong rows.

Incline Bench Press:
135x12x1
155x10x1
185x5x1
225x5x1
250x3x1
280x1x1
300x1x1
315x2x1 (PR)

CG Bench Press:
225x5x1
250x5x1
275x5x1
295x5x1
315x3x1 (PR)

BB Rows:
320x5x1
320x5x1
320x5x1
320x5x1
410x6x1

+ stretching

Duration: 70 minutes

2/27 – Deadlift 5-3-1

OK deadlift session. Set a PR with 625 for 6, but could have had more if I wasn’t feeling so achy and run-down in the hips/low back. Seems squats and overheads are taking their toll and affecting the deads now. Did some light’ish db hammer curls, then finished with some heavy shrugs. Nice PR there.

Deadlift:
245x12x1
335x5x1
425x5x1
495x5x1
560x3x1
625x6x1 (PR)

Single-arm DB Hammer Curls:
100x10x1
110x10x1
110x10x1
110x10x1
110x10x1

Shrugs:
225x12x1
315x5x1
405x5x1
495x5x1
585x5x1
675x5x1
750x6x1 (PR)
765x7x1 (PR)

+ stretching + yoga (30min)

Duration: 90 minutes

2/24 – Push Press 5-3-1

My left rear delt was real stiff and sore at the start of today’s session, but I decided to at least work through my first work set to see if it would loosen up and allow at least a single go at the target single for this cycle. First work set at 195 wasn’t bad, second work set only hurt if I lowered the bar really slow on the negatives, so I decided to just put the target weight on (250) and do a quick single. Single turned into a pretty easy set of 6, big PR. Could have hit more but didn’t want to push the shoulder too much. Did one more set of 5 with 225 and called it good. Dips didn’t feel right so I stopped after a couple sets and did light cgb and pushdowns and extensions. Did some bodyweight pullups and finished with some band shoulder rehab work.

Push Press:
135x12x1
155x5x1
175x5x1
195x5x1
225x3x1
250x6x1 (PR)
225x5x1

Dips:
bw x12x1
bw x12x1

Pull-ups:
bw x10x1
bw x10x1
bw x10x1
bw x10x1
bw x15x1

CG Bench:
185x10x1
185x10x1
185x10x1

Single-arm Reverse Pushdowns:
33x12x1
33x12x1
40x12x1

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

V-bar Pushdowns:
70x30x1

Shoulder Rehab (external rotations, crossovers, etc):
light band x60x1
light band x80x1
light band x100x1

+ stretching

Duration: 45 minutes

2/22 – Squat 5’s

Some OK squatting today. Real lightheaded and tired today, but got the work done. Did all squats ATG today to make the 5’s a bit more challenging. 500×6 is an ATG pr. Finished with some easy leg extensions and ab roller work and called it a day.

ATG Squat:
225x12x1
315x5x1
385x5x1
445x5x1
500x6x1 (PR)

Leg Extensions:
305x15x1
305x15x1
305x15x1
305x15x1
305x15x1

Ab Roll-outs:
bw x10x1
bw x10x1
bw x10x1
bw x10x1
bw x10x1

+ stretching

Duration: 45 minutes

2/20 – Incline Bench 5’s

Real strong pressing today. My left shoulder (rear delt) was feeling really weird during incline warmups (sharp pain at the bottom of each rep), but that subsided as I kept increasing weight. Wasn’t really bothering me on the 225 set so I put the target weight on and went for it – matched last cycle’s 17 reps with an added 5lbs. Opted to do cg bench instead of db bench today (easier on the shoulder) and hit a PR there too, despite not having done cg bench in quite a while. Finished with some strong rows, and slow preacher curls.

Incline Bench Press:
135x12x1
155x12x1
195x5x1
225x5x1
255x17x1 (PR)

CG Bench Press:
135x10x1
185x10x1
225x10x1
255x10x1
265x10x1
275x10x1 (PR)
225x10x1

BB Rows:
265x12x1
265x12x1
265x12x1
265x12x1
325x12x1

Preacher Curls (3-second negatives):
75x10x1
75x10x1
75x10x1
75x10x1
75x10x1

+ stretching + yoga (30min)

Duration: 90 minutes

2/17 – Deadlift 5’s

Just not feeling it today so I hit the minimum and called it good. Went real wide on the bb rows, hands almost to collars. Not bad.

Deadlift:
245x12x1
335x5x1
425x5x1
495x5x1
565x5x1

Extra-wide Wide-grip BB Rows:
245x12x1
245x12x1
245x12x1

Y-Lat Pulldown:
160x12x1
160x12x1
160x12x1

Single-arm Cable Curls:
20x12x1
30x12x1
40x12x1
50x12x1
40x12x1
30x12x1
20x12x1

Hanging Leg Lifts:
bw x12x1
bw x15x1
bw x25x1

+ stretching

Duration: 60 minutes

2/15 – Push Press 5’s

Solid Lattimer with 225 for a reps PR. Dips felt pretty good. PR at this bodyweight. Biggest struggle with dips right now isn’t the weight, but getting really light headed and dizzy every set around the 3rd or 4th rep. It’s real strange, and it has happened every set, every time I have done them in the last few months. Chins were hard.

Push Press:
135x12x1
155x12x1
170x5x1
195x5x1
225x13x1 (PR)

Dips:
+45x10x1
+70x10x1
+90x10x1
+110x10x1
+90x10x1

Hammer Chins:
+45x6x1
+90x5x1
+70x6x1
+45x8x1
+45x10x1

+ stretching

Duration: 60 minutes