Good squats today. 555×7 was solid.
Wide-stance Squats:
135x12x1
225x6x1
335x5x1
445x3x1
495x3x1
555x7x1
Seated Leg Extension:
325x20x1
325x20x1
325x20x1
325x20x1
325x20x1
Standing Band Adduction:
red x30x1
red x30x1
red x30x1
Seated Bicep Curl Machine:
100x12x1
100x12x1
100x12x1
100x12x1
100x12x1
150x8x1
150x8x1
100x15x1
75x25x1
Seated Tricep Extension Machine:
75x12x1
75x12x1
75x12x1
50x20x1
50x20x1
Duration: 60 minutes
Not bad, pressing felt alright today.
Bench Press:
135x12x1
185x6x1
225x6x1
265x3x1
300x3x1
340x3x1
Slingshot Bench Press:
340x5x1
385x3x1
405x2x1
415x2x1
Flat Neutral-grip DB Bench:
55x10x1
80x10x1
100x10x1
Bench Dips:
bw x12x1
bw x12x1
bw x20x1
Shrugs:
225x6x1
315x6x1
405x6x1
495x6x1
585x6x1
675x6x1
Snatch-grip Shrugs:
495x8x1
405x8x1
315x8x1
Band Pull-Aparts:
red x30x1
red x30x1
red x30x1
Duration: 60 minutes
Good pulls today. All pretty easy.
Deadlift:
135x12x1
225x10x1
315x6x1
405x3x1
515x3x1
585x3x1
645x4x1
Conventional SLDL:
405x5x1
455x5x1
505x5x1
BB Row:
225x5x1
275x5x1
325x5x1
275x5x1
225x10x1
DB Hammer Curl:
110x8x1
100x8x1
100x8x1
100x8x1
100x8x1
Duration: 60 minutes
Good pressing today. The triple with 330 was tough – pretty slow last rep. Declines were nice and smooth.
Incline Bench Press:
135x12x1
185x6x1
225x6x1
265x3x1
295x3x1
330x3x1 (PR)
315x2x1
Decline Bench Press:
225x3x1
275x3x1
315x3x1
315x4x1
315x3x1
315x3x1
Pull-ups:
bw x10x1
bw x10x1
bw x10x1
bw x10x1
Seated Bicep Curl Machine:
75x10x1
100x10x1
125x10x1
137x10x1
150x6x1
125x6x1
100x10x1
75x15x1
50x20x1
Reverse Single-arm Bicep Curl Machine:
25x10x1
25x10x1
25x10x1
OH DB Extension:
60x15x1
70x15x1
80x15x1
90x15x1
100x15x1
Band Pull-Aparts:
red x20x1
red x20x1
red x50x1
Duration: 70 minutes
Squats were really solid today. As usual I feel pretty crappy until I get to the heaviest set, then I blast through it. After doing my regular squats I decided to push those atg zombie front squats a bit to see what my max is and I ended up crushing 405 for a single pretty handily, despite all the work beforehand. I am pretty pumped about that one.
Wide-stance Squat:
135x12x1
225x6x1
325x5x1
435x5x1
485x5x1
535x6x1
ATG Zombie Front Squat:
225x3x1
275x3x1
325x1x1
375x1x1
390x1x1
405x1x1 (PR)
Standing Band Adduction:
doubled red x30x1
doubled red x30x1
doubled red x30x1
doubled red x30x1
Preacher Curls:
75x12x1
95x12x1
95x12x1
95x12x1
95x12x1
95x12x1
75x12x1
Duration: 80 minutes
Pressing felt pretty good today despite tons of DOMS from inclines on Monday. Elbow has been feeling strong with presses so I tried some slingshot bench for the first time since I tweaked my elbow and I did not have any issues. Tricep extensions still hurt, though, so I am slowly pushing those heavier.
Bench Press:
135x12x1
185x6x1
225x6x1
245x5x1
280x5x1
320x5x1
Slingshot Bench Press:
320x5x1
350x5x1
385x2x1
405x2x1
Shrugs:
225x5x1
315x5x1
405x5x1
495x5x1
585x5x1
635x5x1
Snatch-grip Shrugs:
585x5x1 (PR)
495x5x1
405x5x1
315x5x1
225x5x1
OH BB Extensions:
45x12x1
65x12x1
85x12x1
105x12x1
125x12x1
Rope Pushdowns:
40x30x1
40x30x1
40x30x1
Duration: 60 minutes
Decent deadlifts today. Definitely feeling the rust from that week of doing nothing.
Deadlift:
225x15x1
315x5x1
405x5x1
475x5x1
535x5x1
615x5x1
Sumo SLDL:
405x5x1
455x5x1
455x5x1
BB Rows:
225x5x1
275x5x1
325x4x1
375x4x1
375x4x1
325x4x1
275x6x1
225x12x1
Seated Tricep Extension Machine:
50x12x1
62x12x1
75x12x1
75x12x1
87x12x1
100x12x1
112x12x1
75x12x1
50x12x1
50x12x1
Band Abduction:
red x20x1
red x20x1
red x20x1
Duration: 70 minutes
Had a nice week off, but it is time to get back at it. Inclines felt good – elbow feeling solid.
Incline Bench Press:
135x15x1
185x6x1
225x5x1
250x5x1
280x5x1
315x5x1
280x6x1
260x8x1
240x10x1
Decline Bench Press:
225x5x1
275x5x1
295x5x1
275x5x1
225x12x1
CG Pulldown:
150x10x1
200x10x1
225x10x1
250x10x1
200x12x1
Seated Bicep Curl Machine:
75x10x1
100x10x1
125x10x1
125x10x1
100x10x1
100x10x1
100x12x1
75x15x1
50x20x1
Bench Dips:
bw x12x1
bw x12x1
bw x12x1
bw x12x1
OH Band Extension:
red x12x1
red x12x1
red x12x1
red x12x1
Band Pull-Aparts:
red x20x1
red x20x1
red x20x1
Duration: 75 minutes
Pretty solid squatting today. PR @ 640, but feeling unfulfilled because I know there is much more in me, but the walk-out and walk-in is killing me. Feel like I have one heavy effort in me and I am done. More time under the bar to acclimate is needed, I guess. Hit 360×3 for a zombie front squat PR after. Good stuff. Taking next week off for some R&R.
Wide-stance Squat:
135x12x1
225x6x1
315x5x1
425x2x1
515x2x1
575x1x1
640x1x1 (PR)
Zombie ATG Front Squat:
225x3x1
275x3x1
325x3x1
360x3x1 (PR)
Seated Bicep Curl Machine:
50x15x1
75x12x1
100x12x1
100x12x1
100x12x1
100x12x1
125x10x1
100x12x1
75x15x1
50x25x1
Duration: 60 minutes
First cycle of 5/3/1 on bench under the belt. Everything was pretty easy so I did an extra single. Lots of mental issues with bench still – focusing on my elbow too much, yet, and just not comfortable/in a groove at all. Dialed weight back after doing the singles and did a 3×3 with 315 on paused bench, which felt really solid and strong. The paused work really hits the triceps hard so I did some light tricep work and then some decent shrugs.
Bench Press:
135x15x1
185x6x1
225x6x1
275x5x1
315x3x1
350x1x1
360x1x1
Paused Bench Press:
315x3x1
315x3x1
315x3x1
Flat Neutral Grip DB Bench:
60x5x1
90x5x1
110x5x1
Seated Tricep Extension Machine:
75x8x1
75x8x1
100x8x1
Smith Reverse CG Bench:
195x10x1
245x10x1
245x10x1
Snatch-grip Shrugs:
225x10x1
315x10x1
405x10x1
495x10x1
Shrugs:
495x10x1
495x10x1
405x15x1
Duration: 60 minutes