7/2 – ATG Squat 3’s

Good squatting today. 505×5 with the first 3 reps paused, and beltless, is a PR.

ATG Squat:
135x12x1
225x12x1
315x3x1
405x3x1
465x3x1
505x5x1 (first 3 reps paused, beltless PR)
465x3x1 (all reps with 3-5s pauses)

Lying Leg Curls (superset with Leg Extensions):
150x8x1
150x8x1
150x8x1
150x8x1
150x8x1

Single-leg Leg Extensions:
200x8x1
200x8x1
200x8x1
200x8x1
200x8x1

Overhead Cable Curls:
20x12x1
20x12x1
30x12x1
40x12x1
50x12x1
43x12x1
43x12x1
43x12x1
43x12x1
43x12x1

+ stretching + elliptical (20min)

Duration: 80 minutes

6/30 – Deadlifts and Farmers

Random impromptu workout today at a friend’s place. He had a nifty little frame welded up for farmers walks so we gave that a try. He was doing deadlifts before hand so I worked in with him just pulling what he was doing, conventional. Did the farmers and a couple sled sprints. Good stuff. My cardio is better than I thought…

Conventional Deadlift:
225x5x1
315x3x1
405x3x1
475x3x1
525x3x1

Farmer’s Walks:
315×100’x1
375×100’x1
275×100’x1
275×200’x1

Sled Sprints (70m, turning around at 35m):
+90x1x1 – 17.2s
+90x1x1 – 16.2s

Duration: 60 minutes

6/29 – Incline Bench 3’s

More lackluster pressing. Didn’t get the 3 rep target (2, rest 30 seconds, 1 more) so will give it one more cycle to catch up then I will have to switch things up.

Incline Bench Press:
135x12x1
155x12x1
185x10x1
235x3x1
270x3x1
300x2x1
300x1x1

DB Bench Press:
110x6x1
120x6x1
120x6x1
120x8x1

DB Flyes:
60x12x1
60x12x1
60x12x1

Rope Pushdowns:
80x12x1
80x12x1
80x12x1

Rope Overhead Extensions:
80x12x1
80x12x1
80x12x1

CG Pulldowns:
200x12x1
225x12x1
250x12x1
200x12x1
150x12x1

+ stretching + elliptical (18 min)

Duration: 80 minutes

6/27 – Deadlift 3’s

Deads were tough today. Pretty tired from the Volbeat show last night. Got 625 for 5, so that was ok at least. Did some dimel deads, then overhead shrugs, rear delt work, and curls.

Deadlift:
135x12x1
225x10x1
315x3x1
405x3x1
495x3x1
555x3x1
625x5x1
595x3x1

Dimel Deadlift:
355x12x1
355x12x1
355x12x1

Overhead Shrugs:
135x20x1
135x20x1
135x20x1

Rear Delt Flye Machine:
100x6x1
120x6x1
120x6x1
120x6x1
120x6x1
100x10x1

Preacher Curls:
75x12x1
75x12x1
75x12x1

Concentration Curls:
60x5x1
60x5x1
60x5x1
60x5x1

Standing Hammer Curls:
70x12x1
70x12x1
70x12x1

+ stretching + elliptical (15 min)

Duration: 85 minutes

6/25 – Push Press 3’s

Decent push workout, but strength was pretty down today. Barely got the target triple on push presses. Did some strict presses to mix things up – those felt pretty good. Pulldowns felt strong, and dips were tough: went extra deep in my ROM on them and my shoulders didn’t complain. Good intense workout overall.

Push Press:
135x12x1
155x3x1
175x3x1
210x3x1
240x3x1
265x3x1

Strict Military Press:
135x12x1
155x3x1
175x3x1
195x3x1
215x3x1

Dips (extra deep rom):
bw x12x1
+50x5x1
+75x5x1
+100x5x1
+75x5x1
+50x5x1
bwx15x1

Wide-grip Pulldowns:
200x6x1
225x6x1
250x6x1
260x6x1
277x7x1 (PR)
250x7x1
200x12x1

Cable Flyes:
20x12x1
30x12x1
40x12x1
50x12x1

Upwards Cable Flyes:
20x12x1
40x12x1
50x12x1
20x12x1

+ stretching + elliptical (13 min)

Duration: 85 minutes

6/15 – ATG Squat ME

Solid atg squats today. Last squat workout I tied my previous double PR of 545 so today I wanted to try for a double with 555. Tripled it, beltless. Big PR. Switched things up to speed squats against the heavy blue bands, which felt great. Finished with some curls.

ATG Squat:
135x12x1
225x10x1
315x5x1
405x3x1
455x1x1
520x1x1
555x3x1 (PR)

ATG Speed Squats against Heavy Bands (~+200lbs at the top):
225x3x1
245x3x1
265x3x1
285x3x1
305x5x1

Single-arm Cable Curls:
30x6x1
40x6x1
50x6x1
63x6x1 (PR)

+ stretching

Duration: 60 minutes

6/13 – Incline 5-3-1

Ok pressing workout.

Incline Bench Press:
135x12x1
155x12x1
185x5x1
215x5x1
245x5x1
275x3x1
310x1x1
275x3x1

Decline Bench Press:
225x5x1
275x5x1
315x3x1
315x3x1
315x5x1
335x1x1
355x1x1
315x3x1

DB Spoon Press:
60x12x1
80x10x1
100x8x1 (PR)
110x4x1 (PR)
90x10x1
70x12x1

Chins:
bw x12x1
+30x12x1
+80x5x1
+50x8x1
+50x8x1
+50x8x1
bw x15x1

Hanging Leg Lifts:
bw x12x1
bw x12x1
bw x12x1
bw x12x1

+ stretching

Duration: 80 minutes

6/11 – Deadlift ME

Pretty lame deadlifting today. It is what it is. Gave rack pulls from mid-knee a try and those felt pretty good. Did shrugs for a few sets after some of the rack pull sets. Finished with a bunch of light curls (forearm isn’t liking much right now).

Deadlifts:
245x12x1
335x5x1
515x2x1
605x1x1
675x2x1
605x2x1

Rack Deadlift (bar @ mid-knee):
225x3x1
315x3x1
405x3x1
495x3x1
585x3x1
675x3x1
700x3x1
720x3x1
735x1x1

Shrugs:
700x10x1
720x8x1

Rope Cable Hammer Curls:
47x12x1
57x12x1
70x12x1
80x12x1
80x12x1
80x12x1

DB Curls (slow negatives):
25x20x1
25x20x1

DB Curls:
50x10x1

+ stretching

Duration: 95 minutes

6/8 – Push Press ME

Pretty sub-par workout. Having some pains in my left forearm/elbow, most likely from all the yard work/landscaping I’ve been doing around the house the last few days. Legs and hips still real sore from ATG squats so no real pop on presses either.

Push Press:
135x12x1
165x5x1
185x5x1
215x3x1
245x1x1
275x1x1
225x5x1

CG Bench Press:
225x8x1
245x8x1
265x5x1
225x8x1
225x8x1

Reverse Grip Bench Press:
225x8x1

Y-Lat Pulldowns:
160x12x1
160x12x1
160x12x1
160x12x1
160x12x1
160x12x1

Seated Rear Delt Flye Machine:
100x12x1
120x12x1
140x12x1
100x12x1
100x12x1

+ stretching

Duration: 60 minutes

6/6 – ATG Squat ME

Switching things up and going back to ATG squats for a while. No belt, just wraps. I want 600 in this manner. It’s hard to switch, mentally, from the slow controlled decent of a parallel squat to dive-bombing, but today was good. Did much better than I expected, tying my previous 2rm of 545×2. Good start already. Finished the heavy sets with a solid set of 5 with 495 then did some super fast speed sets with 225. Finished with curls.

ATG Squat:
135x12x1
225x10x1
315x5x1
405x3x1
495x2x1
545x2x1 (PR)
495x5x1

Speed ATG Squats (30s rests between sets):
225x3x1
225x3x1
225x3x1
225x3x1
225x3x1

Overhead Cable Curls:
20x12x1
30x12x1
40x12x1
50x12x1
40x12x1
40x12x1
40x12x1
30x15x1
20x20x1

+ stretching

Duration: 60 minutes