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Good pressing. Shoulder was feeling pretty good and continued with another reps PR. Did some close grip work to really hammer the tris. Incline Bench Press: CG Bench Press: Smith Reverse CG Bench: Dips: BB Rows: Seated Pec Flye Machine: + stretching + yoga (25min) Duration: 85 minutes Crappy deadlifting. Form feels so off, and my left hip/low back area is still being weird when doing pulls (hampers lockout strength severely). Did what I needed to do, plus an extra rep. Rows and curls and abs to finish. Deadlift: Wide-grip BB Rows: Preacher Curls: DB Hammer Curls: Wide-grip BB Curls: Hanging Leg Raises: + stretching Duration: 60 minutes Shoulder feeling achy so pretty much did the minimum today. Push Press: Dips: Chins: Single-arm Tricep Extensions: + stretching Duration: 60 minutes Great squatting. Went into this session with little motivation. Low back was real tight today so I decided to blast it by doing all my squats beltless. I ended up hitting 535 for a solid 6 reps, which is a beltless, and overall PR. I had another rep or two left, but 6 is a nice round number, and wanted to save some legs for presses and deads later this week. Moved on to ATG zercher squats and hit a PR of 435 for 5. Awesome. Finished with some curls. Squats: ATG Zercher Squats: BB Curls: Reverse BB Curls: + stretching (20min) Duration: 80 minutes Another ‘doing the minimum’ workout. Shoulder was feeling weird again so I didn’t want to push it. Pretty sure I need to cut back on the Lattimers - overworking that delt. Did some light chest work and curls, with some wide-grip bb rows, which felt nice and easy. Incline Bench Press: Flat DB Bench: Wide-grip BB Row: Single-arm Cable Curl: Pec Flye Machine: Dips: Straight-arm Lat Pushdown: + stretching Duration: 60 minutes 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: Sumo SLDL: Shrugs: Lying Leg Curls: + stretching Duration: 70 minutes 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: CG Bench Press: Hammer Chins (each rep from dead-hang): DB L-Laterals: OH DB Extensions: + stretching + yoga (30min) Duration: 90 minutes 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: ATG Zercher Squats: Leg Extensions: Seated Ab Work (leg raises, etc): DB Curls: + stretching Duration: 80 minutes 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: CG Bench Press: BB Rows: + stretching Duration: 70 minutes 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: Single-arm DB Hammer Curls: Shrugs: + stretching + yoga (30min) Duration: 90 minutes |
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