Month: April 2019

4/30 – Deadlift – ME

9/10. Sumos feeling solid. No knee or back/hip issues. Hamstrings def need some work, so more SLDL work will be in the future.

Deadlift:
135×10
135×10
225×5
315×3
405×2
495×1
585×1
675×1
585×3

Sumo SLDL:
495×5
405×5
315×5

GHRs (closer foot setting – 3/2 ):
×10-6-6

Chest-supported Seated Lat Row:
150×30-15-10

Wide-grip Pulldowns (neutral grip, slow reps, long negatives):
150×15-7-5

Close-grip Pulldowns (slow reps, long negatives):
150×7-5-5

Wide-grip Straight-arm Lat Pushdowns (stricter form):
120×15-9-8

Band Pull-Aparts:
red ×25
red ×25
red ×25

Duration: 50 minutes

4/29 – Press – 5’s

10/10. Strong pressing, last few reps were a bit loose @ 245, but solid. Elbow pain started to flare up on seated presses so I went lighter, with shorter rests the rest of the session.

Strict Military Press (training max: 290):
45×50
75×10
95×10
115×8
135×5
155×5
190×5
215×5
245×12 (PR)

Seated Strict Military Press (legs forward, no back support):
185×8-3-2

Strict L-Laterals:
40×20-15-10

Rear Delt Flye Machine:
110×20-10-10

BB Curls:
95×20-15-10

Seated Bicep Curl Machine:
125×15-100×15-75×15

DB Hammer Curls (holding dbs together):
30s ×30

OH Cable Curls:
27×25-13×25

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 50 minutes

4/26 – Squat – DE/Deload

deload.

DE Squats (low bar, parallel):
135×5
225×3
225×3
225×3
225×3
225×3

Lying Hamstring Curl:
50×15-15-50

Seated Leg Extension:
105×15-15-50

Shrugs (varying grips):
225×20-20-20

Pulldowns (varying grips):
120×15-15-15

Cable Face Pulls:
60×25-25-25

Seated Bicep Curl Machine:
50×25-25-25

Reverse grip Seated Bicep Curl Machine:
30×50

Band Pull-Aparts:
red ×25
red ×25
red ×25

Duration: 30 minutes

4/25 – Floor Press – Deload

Easy deload.

Bench Press:
135×12
135×12
135×12
135×12
135×12

CG Bench Press:
145×15-15-15

Flat DB Squeeze Press:
35×15-35×15-35×15

Flat DB Flyes:
25×25

Single-arm Landmine Press:
+25×15-+50×15-+25×15

Cable Crossovers:
60×15-15-15

Pushdowns:
50×25-25-25

OH Rope Extensions:
30×25-25-25

BTB Pushdowns:
60×25-25-25

Band Pull-Aparts:
red×25
red×25
red×25

Duration: 30 minutes

4/23 – Deadlift – DE/Deload

Cruised through this deload session. DE pulls felt great.

DE Deadlift:
135×10
225×5
315×2
335×2
355×2
375×2
395×2
415×2

GHRs:
×10-10-10

Seated Lat Row Machine:
100×15-15-15

Rope Lat Pushdowns:
40×20-20-20

Overhand Pulldowns:
70×20-20-20

Wide-grip Pulldowns (neutral grip):
120×15-15-15

Band Pull-Aparts:
red ×25
red ×25
red ×25

Duration: 25 minutes

4/19 – Squat – DE/Deload

5/10. Could tell right off the bat I was just not into this session. Hips achy, tired. Ready for next week’s deload a day early.

DE Squats:
135×10
135×10
225×5
325×2
345×2
345×2
345×2
345×2

DE ATG Zombie Front Squat:
225×2
225×2

Lying Hamstring Curl:
50×20-20-20

Seated Leg Extension:
90×20-20-30

DB Shrugs/Shoulder rolls:
30×25-25-25

Extra CG Pulldown:
100×20-20-20

Kneeling single-arm Cable Row:
30×20-20-20

Rope Cable Hammer Curls:
30×20-20-20

Single-arm Cable Curls:
20×20-20-20

Band Pull-Aparts:
red ×25
red ×25
red ×25

Duration: 40 minutes

4/17 – Floor Press – 5/3/1

9/10. Strength was good, but everything was hampered a bit by fatigued shoulders and an achy elbow. The missing usual day of rest before this workout was definitely felt.

Floor Presses (training max: 345):
135×10
155×10
185×10
215×5
260×5
295×3
330×1
360×1
375×1
340×3
250×20

CG Bench Press:
285×5-3-2

Flat DB Squeeze Press:
100×13-3-3

Flat DB Flyes:
60×20

Dips:
×25-15-11

Reverse Pushdowns:
60×30-30-30

Cable Crossovers:
70×12-12-12

OH Rope Extensions:
30×50-20

Bench Dips:
×40

Band Pull-Aparts/External Rotations:
red×25
red×25
red×25

Duration: 60 minutes

4/16 – Deadlift – ME

9/10. Pulls feeling good. No issues with hip/back.

Conventional Deadlift:
135×5
225×5
315×4
405×2
495×1
585×1
605×1
585×2

Conventional SLDL:
405×10

GHRs (closer foot setting):
red band ×18 drop to bw ×3

Wide-grip Pulldowns (neutral grip):
250×22-8-6

Chest-supported Seated Lat Row:
200×10-8-6

Wide-grip Straight-arm Lat Pushdowns (strict form):
120×23-11-10

Band Pull-Aparts:
red ×25
red ×25
red ×25

Duration: 40 minutes

4/15 – Press – 5/3/1

10/10. Great presses today despite my right elbow still being a bit tender.  Another 10lbs or so left for a push press max yet, I think.

Strict Military Press (training max: 285):
45×50
65×15
85×10
105×8
125×5
145×5
165×5
215×5
240×3
270×3 (PR)
290×1 (push press)
310×1 (push press)
325×1 (PR, push press)

Seated Strict Military Press (legs forward, no back support):
185×10-3-2

Strict L-Laterals:
85×4 (loose side laterals)-50×12-10-10

Rear Delt Flye Machine:
150×10-5-4

BB Curls:
120×20-10-10

Preacher Curls:
95×12-5-4

DB Hammer Curls (holding dbs together in front):
25s ×55

OH Cable Curls:
30×20

Band Pull-Aparts / External Rotations:
red ×25
red ×25
red ×25
red ×25

Duration: 50 minutes