Sumo deads just are not feeling -right- yet. Got the target single easily for a triple, but things just feel off. Did some conv. pulls and those all felt great.
Deadlift:
135x12x1
225x6x1
315x5x1
405x5x1
505x5x1
585x3x1
650x3x1
Conventional Deadlift:
405x3x1
495x2x1
545x2x1
575x2x1
575x2x1
BB Row (back parallel, pulling to upper chest):
225x6x1
225x6x1
225x6x1
225x6x1
225x6x1
Single-arm Rope Face Pulls:
40x12x1
60x12x1
80x12x1
80x12x1
80x12x1
80x12x1
Duration: 60 minutes
Strong pressing today. Doubled my previous 1RM on incline and hit a new 3RM (and overall PR) on paused incline. Good stuff.
Incline Bench Press:
135x12x1
185x10x1
225x6x1
280x5x1
315x3x1
350x2x1 (PR)
Paused Incline Bench Press:
320x3x1 (PR)
280x7x1
225x12x1
Standing Arnold DB Presses:
55x12x1
60x10x1
70x10x1
80x8x1
Wide-grip Lat Pulldown (bench press rom):
175x6x1
200x6x1
200x6x1
225x6x1
225x6x1
Reverse Cable Pushdown:
40x12x1
60x12x1
80x12x1
40x12x1
40x12x1
40x15x1
40x15x1
40x15x1
40x20x1
40x20x1
Seated Bicep Curl Machine:
100x10x1
150x10x1
125x10x1
125x10x1
100x10x1
100x10x1
100x10x1
100x10x1
75x15x1
50x30x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
Duration: 60 minutes
Good squats – all work reps paused. Long pauses on the last set (5+ seconds per rep).
Paused ATG Squat (high-bar):
135x12x1
225x6x1
355x3x1
405x3x1
445x4x1
Seated Leg Extensions:
190x20x1
190x20x1
190x20x1
190x20x1
190x20x1
Seated Tricep Extensions:
75x12x1
75x12x1
75x12x1
75x12x1
75x12x1
Bench Dips:
bw x15x1
bw x15x1
bw x15x1
bw x15x1
bw x15x1
Rope Face Pulls:
80x20x1
80x20x1
80x20x1
80x20x1
80x20x1
Duration: 50 minutes
Another great pressing session. Pauses are getting longer each session, it seems. No pain on the strict militaries this week, for a change.
Paused Bench Press:
135x12x1
185x6x1
225x5x1
260x3x1
295x3x1
330x4x1 (PR)
295x6x1
260x8x1
225x12x1
Strict Military Press (30s rests):
145x12x1
145x12x1
145x12x1
145x12x1
145x12x1
Shrugs (hold at top of each rep for 2-3s):
225x5x1
315x5x1
405x5x1
495x5x1
585x5x1 (PR)
495x5x1
405x5x1
315x5x1
225x5x1
BB Curls:
135x12x1
135x12x1
135x12x1
135x12x1
135x12x1
Seated Chest Press Machine – Neutral Grip:
150x12x1
162x12x1
175x12x1
200x12x1
250x12x1 (PR)
Band Pull-Aparts:
red x100x1
red x50x1
red x75x1
Duration: 60 minutes
Awesome conventional deads today. Improved on the conventional PR I set last cycle (615×2) with 10 more pounds and another rep. Maybe had another rep there, too. SLDLs went well, too.
Conventional Deadlift:
135x12x1
225x6x1
315x6x1
405x3x1
495x2x1
585x1x1
625x3x1 (PR)
SLDLs:
495x3x1
505x3x1
515x3x1
Standing DB Rows:
150x10x1
150x10x1
150x10x1
150x10x1
150x10x1
Seated Single-arm Bicep Curl Machine:
50x10x1
75x10x1
75x10x1
75x10x1
50x10x1
50x10x1
50x10x1
50x10x1
50x10x1
50x10x1
Seated Reverse Bicep Curl Machine:
37x25x1
37x25x1
Duration: 60 minutes
Great inclines today. Solid PR @ 330 and maybe had another rep in the tank. Paused reps PR @ 295 as well.
Incline Bench Press:
135x12x1
185x6x1
225x6x1
265x3x1
295x3x1
330x4x1 (PR)
Paused Incline Bench Press:
295x5x1 (PR)
265x8x1
225x12x1
Seated Pec Flye Machine:
170x10x1
184x10x1
198x10x1
170x10x1
Seated Lat Row Machine:
200x20x1
200x20x1
200x20x1
200x20x1
200x20x1
Strict DB Side Laterals:
20x12x1
20x12x1
20x12x1
20x12x1
20x12x1
Paused Flat Neutral-grip DB Bench:
60x10x1
60x10x1
60x10x1
60x10x1
60x10x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
Duration: 70 minutes
Easy squatting today.
ATG Squats (high-bar):
135x12x1
225x6x1
325x5x1
375x5x1
425x8x1
Seated Leg Extension:
190x20x1
190x20x1
190x20x1
190x20x1
190x20x1
Smithy Reverse CG Bench:
195x10x1
195x10x1
195x10x1
195x10x1
195x10x1
BB Shrugs:
225x10x1
315x10x1
405x10x1
495x10x1
585x10x1
635x10x1
495x10x1
Seated Tricep Extension Machine:
50x15x1
50x15x1
50x15x1
Seated Chest Press Machine – Neutral Grip:
100x25x1
100x25x1
100x50x1
Band Pull-Aparts:
red x100x1
Duration: 60 minutes
Paused bench felt great today. Rep endurance was pretty poor, but 315 was real easy. Tried some flat db bench, which felt OK. Tired out fast on them.
Paused Bench Press:
135x12x1
205x10x1
240x5x1
280x5x1
315x6x1
280x6x1
240x8x1
Flat DB Bench:
60x10x1
100x10x1
120x10x1
130x7x1
Seated Shoulder Press Machine:
100x12x1
125x12x1
125x12x1
125x12x1
100x12x1
50x15x1
Kneeling Single-arm Lat Pulldown:
40x12x1
60x12x1
80x12x1
80x12x1
80x12x1
80x12x1
Single-arm Seated Bicep Curl Machine:
50x10x1
50x10x1
50x10x1
50x10x1
50x10x1
37x12x1
37x12x1
37x12x1
37x12x1
37x12x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
Duration: 60 minutes
Shit deads today – fatigued from Friday squats and my knee was feeling off today so I cut things off early. Did some speed conventional deads instead and a bunch of rows.
Deadlift:
135x12x1
225x10x1
315x10x1
405x5x1
505x5x1
565x5x1
DE Conventional Deadlift:
315x2x1
315x2x1
315x2x1
315x2x1
315x2x1
BB Rows:
315x4x1
315x4x1
315x4x1
315x4x1
315x4x1
315x4x1
315x4x1
315x4x1
315x4x1
315x6x1
Seated Leg Curls:
270x12x1
270x12x1
270x12x1
270x12x1
270x12x1
Duration: 60 minutes
Great pressing today. Inclines went really well; feeling really strong.
Incline Bench Press:
135x12x1
185x10x1
250x5x1
280x5x1
315x6x1 (PR)
Paused Incline Bench Press:
280x5x1
280x6x1
250x10x1
CG Pulldowns:
200x6x1
250x6x1
264x6x1
278x6x1
292x6x1
313x6x1
Seated Pec Flye Machine:
170x12x1
184x12x1
198x12x1
212x12x1
212x12x1
Single-arm Cable Extension:
20x12x1
23x12x1
27x12x1
30x12x1
30x12x1
Dips:
bw x12x1
bw x12x1
bw x12x1
Standing DB Curls:
30x12x1
35x12x1
40x12x1
45x12x1
50x12x1
Duration: 80 minutes