Author ArchiveCompletely exhausted from last night’s Volbeat/Megadeth/Rob Zombie concert, but somehow ground out a great deadlift workout. Super strong reps PR with 615 for 11 reps. Did a few sets of conventional afterwards, then some dimel deads to really work that lockout. Good workout. Deadlift: Conventional Deadlift: Dimel Deadlift: + stretching Duration: 70 minutes This workout was very average. Feeling pretty tired and weak due to bad allergies this spring (lots of sleepless nights lately with bad coughing). Did the minimum and moved on. Dips were comfortable, but weak feeling. Rows left me real light headed. Push Press: Dips: Pendlay Rows: Pec Flye Machine: + stretching Duration: 60 minutes Quick lower deload. Nothing special. Squats (last 2 sets were front squats): Leg Extensions: Lying Leg Curls: Decline Sit-ups: + stretching Duration: 25 minutes I’ve had the flu or something the last 2 days so I pushed yesterday’s workout to today. Just did the bare minimum squats, which was all pretty easy. Did some curls. Deload next week. Squats: Supinated DB Curls (one giant superset): + stretching Duration: 30 minutes Pretty solid bench workout. My shoulders/arms/back are pretty fatigued from battling to the front of two metal shows the last two nights so inclines were really stiff. Got the target and an extra heavy rep, though. Declines felt pretty good so I did a few heavy singles - first time doing those in a long time. Not bad. Lot more there I think. Finished with some elbows-out (tate) presses, and pull-ups. Incline Bench Press: Decline Bench Press: Elbows-Out DB Presses: Pullups (various grips, hanging from smith machine cross bar): + stretching Duration: 75 minutes Great deadlift day. As I have been doing lately, I skipped the 5-3 sets and just did singles. Target single was 640 and I wanted to see if I could get a rep PR with it, which I did with a 7 rep effort. Pretty pleased there. Moved on to shrugs and worked up to 2 PRs there as well. Deadlift: Shrugs: + stretching Duration: 60 minutes Awesome day for push presses. I just did singles for the 5 and 3 sets and went heavy after hitting my target single of 265. 285 went well, so I went after 300 and nailed it. Great PR. Finished with some heavy dips and single arm cable rows. Push Press: Dips: Single-arm Kneeling Cable Row: + stretching Duration: 70 minutes Decent squatting today. Went the ATG route to mix things up a bit. ATG Squats: Zercher Squats off Pins: Single-Leg Leg Extensions: BB Curls: + stretching Duration: 60 minutes OK workout today. Forearms are real sore so everything was just so-so. Didn’t push inclines too hard - did the target and some extra reps. Tried declines for the first time in a long while - not too bad there. Close grips were sluggish, and rows hurt the forearms so I dialed the weight down a bit. Incline Bench Press: Decline Bench Press: CG Bench Press: BB Rows: + stretching Duration: 80 minutes This was an unexpected great workout. I knew from the start that sumo pulls just weren’t happening due to the crazy soreness from Monday’s workout still so I decided to give conventional pulls a try. I haven’t pulled heavy conventional deads in years, with my all-time PR being 585 for a grinding single several years ago. I ended up getting some great pulls in and hit a big PR with 615×2. Super pleased with how things felt today. Did some wide-grip rows and lying leg curls to finish. Deadlift (conventional): Wide-grip BB Rows: Lying Leg Curls: Single-arm Cable Curls: + stretching Duration: 80 minutes |
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