2/8 – Chest/Shoulders/Triceps

So-so workout. Pressing strength is just going backwards, it seems. Floor press strength, at least. Shoulder strength felt pretty good with the standing arnolds, despite all the work beforehand, but floor presses are just stagnant. Next week is a deload/light week, then I am going to change gears with a new routine/split, etc for a few months to try to get presses back on track. Squats have been doing well, as have deads, but would like to get pressing moving again.

Floor Press:
135x20x1
185x12x1
225x5x1
255x3x1
285x2x1
315x2x1
330x1x1
345x1x1
315x1x1
295x3x1

Flat DB Bench:
100x12x1
100x12x1
100x12x1

Dips:
bw x12x1
+45x12x1
+70x12x1
+45x12x1
+45x12x1

Standing Arnold Presses:
50x5x1
65x5x1
80x5x1
90x4x1 (PR)

Seated Rear Delt Flye Machine:
100x12x1
100x12x1
100x12x1
120x6x1
130x6x1
140x6x1

Strict Straight-arm Side Laterals:
25x12x1
25x12x1

Iron Cross Reverse Laterals:
15x12x1
20x12x1

+ stretching

Duration: 90 minutes

2/6 – Legs/Arms

This was a very disgruntling workout. Had lots of energy and expectation going into it, only to have a lower back spasm in my very first warmup set that derailed my night’s ambitions. I had the same spasm last week but worked through it, but decided this week to just play it safe. After working up to a pretty easy, but cautious, 495 atg paused single, I switched to high bar oly style atg squatting (which I’ve rarely done), which really took a lot of effort. Nice change of pace. Kept deficit SLDLs moderate, and finished legs off with some weighted hypers (love those).

Paused ATG Squats:
225x10x1
315x3x1
405x1x1
495x1x1

High-bar Paused Oly ATG Squats (3+ second pause per rep):
405x2x1
315x5x1
315x5x1
315x5x1
225x10x1

Weighted 45-degree Hypers:
115x12x1
165x12x1
215x12x1
165x12x1

Deficit SLDL (bar @ ankle height):
225x3x1
315x3x1
405x3x1
455x1x1

OH DB Extension:
65x20x1
80x20x1

Dips:
bw x12x1
bw x12x1
bw x12x1

DB Curls:
30x12x1
30x12x1
30x12x1
30x12x1
30x12x1

+ stretching

Duration: 90 minutes

2/4 – Back/Biceps

Great deadlifting today. Didn’t realize the 635×5 set was a PR until I got home; pleased with that. 655’s first rep felt pretty sluggish or I would have gone heavier. Next time. Good workout overall.

Deadlift:
245x10x1
245x10x1
335x5x1
425x3x1
515x1x1
605x1x1
655x3x1
635x5x1 (PR)

Elevated Deadlift (plates raised 3.5″):
605x5x1
605x5x1

Shrugs:
225x6x1
315x6x1
405x6x1
495x6x1
495x6x1
405x8x1
315x12x1

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

CG Chins:
bw x12x1
bw x12x1
bw x12x1

EZ Curl:
75x8x1
95x8x1
115x8x1
135x8x1
155x8x1
135x8x1
115x8x1
95x10x1
75x15x1

DB Hammer Curls (almost overhand grip to rehab forearm):
15x12x1
20x12x1
25x12x1
30x12x1
35x12x1
30x12x1
25x12x1
20x12x1
15x15x1

+ stretching

Duration: 120 minutes

2/1 – Chest/Shoulders/Triceps

Decent workout. Pressing strength wasn’t the greatest today and I fatigued fast. I concentrated on really extending my lockout on each rep on floor press today, and trying to relax a little at the bottom to get a little deeper on each rep. Pushed my forearm a bit with some standing arnold presses, which felt OK.

Floor Press:
135x20x1
185x10x1
225x8x1
255x8x1
275x8x1
300x6x1 (PR)
275x5x1
255x8x1
225x10x1

Decline Bench Press:
225x12x1
225x12x1
225x12x1

Pec Flye Machine:
110x12x1
130x12x1
170x12x1

Standing Arnold DB Press:
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1

Smith Reverse CG Bench:
195x5x1
195x5x1
215x5x1
235x4x1
195x5x1

Single-arm Reverse Pushdown:
20x12x1
30x12x1
40x12x1
40x12x1

+ stretching

Duration: 60 minutes

1/30 – Legs/Arms

Good workout despite my persistent, nagging cough that leaves me breathless. Hit 535 for a solid paused single, which is a PR. Paused 495 afterwards for a long pause (10s second count in my head). Skipped wide-stance squats and did deficit sldls and weighted 45-degree hypers using a barbell – these felt great. Finished with some light arm work.

ATG Squat:
185x12x1
225x5x1
315x5x1
405x3x1
495x3x1
535x1x1 (3-second pause, PR)
495x1x1 (10-second pause)

Deficit SLDLs (bar @ ankle height):
245x3x1
335x3x1
425x3x1

45-degree Hypers:
+115x12x1
+165x12x1
+215x12x1 (PR)
+165x12x1

Overhead DB Extensions:
50x20x1
60x20x1
70x20x1

Single-arm Cable Curls:
23x12x1
30x12x1
40x12x1

V-bar Cable Curls:
40x12x1
50x25x1
50x25x1

+ stretching

Duration: 90 minutes

1/28 – Back/Biceps

Pretty solid workout. My strength is coming back slowly, but I’m still battling a nasty cough that hampers things. Deads felt OK. Pushed the forearm more today with some chin-ups and preacher curls. Achy, but coming along.

Conventional Deadlift:
135x12x1
225x5x1
315x3x1
405x3x1
495x3x1
555x1x1
590x2x1

CG Pulldown:
250x6x1
299x6x1
309x6x1
299x6x1
250x6x1

Chin-ups:
bw x12x1
bw x12x1
bw x12x1

Hammer Chins:
bw x12x1
bw x12x1
bw x12x1

Preacher Curls:
75x12x1
75x12x1
75x12x1
75x12x1

Single-arm DB Hammer Curls:
70x12x1
80x12x1
90x12x1
100x12x1

+ stretching

Duration: 90 minutes

1/25 – Chest/Shoulders/Triceps

M’eh workout. Weak all around and just wasn’t feeling it today.

Floor Press:
135x12x1
185x12x1
225x5x1
255x5x1
275x5x1
295x5x1
315x2x1
295x4x1
225x15x1

Flat DB Bench:
100x12x1

Pec Flye Machine:
100x12x1
100x12x1
100x12x1
100x12x1

Front Plate Raises:
45x12x1
45x12x1
45x15x1

Strict Straight-arm Side Laterals:
25x12x1
25x12x1
25x15x1

Rear Cable Flye:
20x12x1
20x12x1
20x15x1

CG Bench:
135x12x1
185x12x1
225x12x1

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

+ stretching

Duration: 90 minutes

1/23 – Legs/Triceps

Starting to feel like my normal self again. Squat strength wasn’t totally there, but I got the weight I wanted for today. Did some ATG squats against bands to mix things up a bit. Nice PR on deficit SLDLs.

ATG Squat:
315x10x1
405x3x1
495x3x1
535x1x1

ATG Squat against Heavy Bands (~+200lbs @ top):
135x10x1
225x5x1
315x3x1
405x3x1

Deficit SLDL (bar @ ankle height):
225x6x1
335x6x1
460x6x1 (PR)

Single-arm Rope Extensions:
30x12x1
40x12x1

Dips:
bw x12x1
bw x12x1
bw x12x1

+ stretching

Duration: 90 minutes

1/21 – Back/Biceps

Last week was meant to be a deload week, but I ended up in bed most of the week with the flu. Not the most fun. Wasn’t sure how today would go, still being on the mend, and feeling a bit lightheaded, but I’m pleased with everything. Didn’t push things too hard. Forearm feeling really good now.

Deadlift (reps deloaded):
135x12x1
225x12x1
315x5x1
405x3x1
495x3x1
585x3x1
605x3x1
625x2x1

CG Pulldown (hammer grip):
150x12x1
200x12x1
250x10x1
250x10x1
250x8x1

Seated Row Machine:
200x10x1
256x10x1
276x10x1

DB Hammer Curls:
50x10x1
60x10x1
70x12x1

Single-arm Cable Curls:
20x10x1
30x10x1
40x10x1
40x10x1

+ stretching

Duration: 90 minutes

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