3/28 – Legs

Squats were tough today, but got them done. Kept deficit SLDLs lighter since the back is still tight, but they felt solid regardless. PR on hypers.

ATG Squat:
135x12x1
225x12x1
315x5x1
405x3x1
475x1x1
510x2x1
420x3x1
420x3x1
420x3x1

Deficit SLDLs (bar @ ankle height):
225x6x1
275x6x1
325x6x1
375x6x1
325x6x1
325x6x1

45-degree Hypers:
+115x6x1
+165x6x1
+215x6x1
+275x6x1 (PR)
+225x6x1
+225x6x1

Standing Cable Adduction:
50x6x1
50x6x1
60x6x1
60x6x1
70x6x1
70x6x1

Standing Cable Abduction:
30x6x1
30x6x1
40x6x1
40x6x1
40x6x1
40x6x1

Seated Leg Extension:
305x6x1
305x6x1
305x6x1
305x6x1
305x6x1
305x6x1

+ stretching

Duration: 90 minutes

3/27 – Arms

Good arm workout.

Overhead BB Extensions:
95x6x1
115x6x1
135x6x1
155x6x1
165x6x1 (PR)
155x6x1

Dips:
bw x6x1
+35x6x1
+55x6x1
+75x6x1
+55x6x1
+55x8x1

Reverse Pushdowns:
60x6x1
80x6x1
80x6x1
80x6x1
80x6x1
80x6x1

Concentration Curl:
55x6x1
55x6x1
55x6x1
40x6x1
40x6x1
40x6x1

Incline DB Curl:
25x6x1
25x6x1
25x6x1
25x6x1
25x6x1
25x6x1

Single-arm DB Hammer Curl:
80x6x1
100x6x1
120x6x1
100x6x1
100x6x1
100x6x1

+ stretching

Duration: 80 minutes

3/26 – Chest

A good pressing workout for a change! Floor presses felt good, declines and inclines were strong.

Floor Press:
135x20x1
185x10x1
225x5x1
255x3x1
285x2x1
315x2x1
260x3x1
260x3x1
260x3x1

Decline Bench Press:
225x6x1
245x6x1
265x6x1
265x6x1
275x6x1
275x6x1

Incline Bench Press:
205x6x1
215x6x1
225x6x1
235x6x1
245x6x1
255x6x1

Bench Press:
225x6x1
245x6x1
265x6x1
245x6x1
245x6x1
225x6x1

Flat DB Flyes:
55x6x1
65x6x1
70x6x1
65x6x1
65x6x1
65x6x1

Chest Press Machine:
150x6x1
175x6x1
200x6x1
225x6x1
200x6x1
200x6x1

+ stretching

Duration: 110 minutes

3/25 – Back

Solid deadlifting today. Pretty easy pulls. Volume increased today and it was a challenge, but ended on a strong note.

Deadlift (all reps deloaded):
135x12x1
225x10x1
315x10x1
405x3x1
495x2x1
585x2x1
620x3x1
510x3x1
510x3x1
510x4x1

Hammer Chins:
bw x6x1
+20x6x1
+30x6x1
+30x6x1
+30x6x1
+20x6x1

Wide-grip Pulldowns:
225x6x1
237x6x1
237x6x1
237x6x1
237x6x1
237x6x1

Seated Lat Row Machine:
214x6x1
228x6x1
242x6x1
256x6x1
266x6x1
290x6x1

Standing Single-arm Rope Lat Rows:
70x6x1
73x6x1
77x6x1
80x6x1 (PR)
80x6x1
80x6x1

Shrugs:
405x6x1
455x6x1
495x6x1
585x6x1
675x6x1
700x6x1

+ stretching

Duration: 100 minutes

3/21 – Shoulders

Great shoulder workout. Don’t quite understand how flat pressing is so terrible, but overheads continue to feel great. I’ll take it though. Push presses were cake. Shoulder assistance felt solid.

Push Press:
95x12x1
135x12x1
165x5x1
205x2x1
240x3x1
240x3x1
240x4x1
200x3x1
200x3x1
200x4x1

Standing DB Press:
65x8x1
75x8x1
85x8x1
75x8x1
75x8x1

Strict Straight-arm Side Laterals:
25x8x1
30x8x1
30x8x1
30x8x1
30x8x1

Rear Delt Cable Flyes (low pull):
40x8x1
40x8x1
40x8x1
40x8x1
40x8x1

Rear Delt Cable Flyes (high pull):
20x8x1
20x8x1
20x8x1
23x8x1
23x8x1

Dips:
bw x8x1
+45x8x1
+55x8x1
+55x8x1
+55x8x1

+ stretching

Duration: 60 minutes

3/20 – Legs

Good squatting. Back is feeling pretty good and squats were feeling easy.

ATG Squat:
135x12x1
225x5x1
315x3x1
405x2x1
480x3x1
480x3x1
480x3x1
390x3x1
390x3x1
390x3x1

Sumo SLDL:
225x8x1
275x8x1
275x8x1
275x8x1
275x8x1

45-degree Hypers:
+115x8x1
+165x8x1
+215x8x1
+265x8x1 (PR)
+215x8x1

Single-Leg Standing Cable Adduction:
40x8x1
50x8x1
60x8x1
70x8x1
50x8x1

Seated Leg Extension:
305x8x1
305x8x1
305x8x1
305x8x1
305x8x1
305x8x1
305x8x1
305x8x1
305x8x1
305x8x1

+ stretching

Duration: 90 minutes

3/19 – Chest

Pretty lame pressing strength today. I am thinking the recent decrease in pressing strength has more to do with being in a calorie deficit than anything – always feeling pretty tired for these Tuesday workouts.

Floor Press:
135x12x1
185x10x1
225x5x1
255x3x1
285x3x1
300x3x1
300x2x1
300x2x1
245x3x1
245x3x1
245x3x1

Decline Bench Press:
225x8x1
225x8x1
225x8x1
245x8x1
225x8x1

Incline Bench Press:
205x8x1
205x8x1
205x8x1
205x8x1
205x8x1

Flat DB Flye:
40x8x1
45x8x1
50x8x1
55x8x1
60x8x1

Cable Crossover:
27x8x1
30x8x1
33x8x1
37x8x1
40x8x1

Chest Press Machine:
150x8x1
175x8x1
200x8x1
175x8x1
175x8x1

+ stretching

Duration: 80 minutes

3/18 – Back

Good deadlift session. My low back is feeling pretty good, still a bit achy, so I really babied these deads by breaking the weight off the floor smoothly, no explosiveness, etc. Easily hit the target weights/reps, and a little extra. Assistance movements went well.

Deadlift (reps deloaded):
135x12x1
225x12x1
225x12x1
315x5x1
405x3x1
495x2x1
580x3x1
580x3x1
580x4x1
480x3x1
480x3x1
480x4x1

Hammer Chins:
bw x8x1
+20x8x1
+20x8x1
+20x8x1
+20x8x1

Wide-grip Pulldowns:
225x8x1
225x8x1
225x8x1
225x8x1
225x8x1

Seated Lat Row Machine:
200x8x1
214x8x1
228x8x1
242x8x1
256x8x1

Standing Single-arm Rope Lat Rows:
60x8x1
70x8x1
73x8x1 (PR)
73x8x1
73x8x1

Shrugs:
405x8x1
455x8x1
455x8x1
505x8x1
555x8x1

+ stretching

Duration: 90 minutes

3/15 – Shoulders

Awesome shoulder day. Last week I struggled with getting the 2 reps @ 260 for push presses, so I knew this week would be a challenge. 255×2 felt a lot better than 260 did last week, so I felt pretty good going for 270. First single was brutal. Had to grind out the rep. I decided to rest 90s and go for broke. Refocused and nailed 270 for an EASY double. I can’t say that happens often. Nailed the 5 triples and moved on to the rest of the accessory work. I was pretty fried and 80-90lb single-arm db presses proved to be a challenge. Finished with lighter lateral work.

Push Press:
95x12x1
135x10x1
165x5x1
205x3x1
235x1x1
255x2x1
270x1x1
270x2x1
230x3x1
230x3x1
230x3x1
230x3x1
230x3x1

Standing DB Press (left arm):
80x8x1
90x8x1
80x8x1
80x8x1
80x8x1

Standing DB Press (right arm):
80x8x1
90x8x1
80x8x1
80x8x1
80x8x1

Strict Straight-arm Side Laterals:
25x8x1
25x8x1
25x8x1
25x8x1
25x8x1

Rear Delt Cable Flyes (low pull):
40x8x1
40x8x1
40x8x1
40x8x1
40x8x1

Rear Delt Cable Flyes (high pull):
30x8x1
30x8x1
30x8x1
30x8x1
30x8x1

+ stretching

Duration: 70 minutes

3/14 – Legs

My lower back is still messed up so I hit squats (and everything else) very tentatively. Managed to hit the planned weights/reps/sets for squats today, albeit not going fully ATG. I’m pleased regardless. Skipped deficit sldls and did dimel deadlifts instead, which didn’t bother my back. Weighted 45-degree hypers felt real solid.

Squats:
135x12x1
225x5x1
315x3x1
405x2x1
495x1x1
540x2x1
450x3x1
450x3x1
450x3x1
450x3x1
450x3x1

45-degree Hypers:
bw x8x1
+110x8x1
+160x8x1
+205x8x1
+255x8x1 (PR)

Dimel Deadlifts:
225x8x1
225x8x1
275x8x1
325x8x1
375x8x1

Lying Leg Curl (superset with leg extensions):
100x8x1
112x8x1
125x8x1
125x8x1
125x8x1

Seated Leg Extension:
305x8x1
305x8x1
305x8x1
305x8x1
305x8x1

Standing Cable Crunch (narrow stance):
50x8x1
100x8x1
112x8x1
112x8x1
75x8x1

+ stretching

Duration: 90 minutes