Month: February 2023

Second time doing the farmers walk handle deadlifts and hit a solid 60lb PR.  Next time I should be able to hit 700+. SLDLs felt great, but ran out of gas so I skipped GMs today. Great workout to end this solid 2 month cycle. Going to take a few weeks off then resume.

Lying Hamstring Curl:
80×12-12
100×12-12
120×12

Farmer’s Walk Handles Deadlift:
225×10
325×3
405×3
505×1
585×1
625×1
645×1 (PR)
665×1 (PR)
685×1 (PR, 342.5/hand)
585×5

SLDL:
330×5
380×5
430×5
500×5

45-degree Hypers:
+106×10
+106×10
+106×10
+106×10
+106×10

Band Pull-Aparts:
×25-25-25

Duration: 80 minutes

Overheads feeling great. 285 was pretty smooth but was limited by forearm/bicep fatigue from yesterday’s curls and shoveling snow the last 36 hours. Fully fresh I think 300 for reps is there.

OH Extensions:
25×30

Halos:
25×40

V-bar Pushdown (y-stack):
20×50

Military Press:
45×20
45×20
75×10
105×10
135×5
165×5
195×3
225×2
255×2
275×1
285×1
285×2
260×3

Flat DB Bench:
60×15-15-15

Single-arm Standing Cable Flye (pulley pos: 16):
20×15-15-20

Seated Cable Row (wide neutral grip):
100×12
200×12
250×12
270×12 (PR)-150×12

Incline Tricep Extensions:
25×20
45×20
45×20
45×20
45×25

Side Laterals*Front Laterals*Upright Rows:
15×10*10*10
15×10*10*10
15×10*10*10

Band Pull-Aparts:
×25-25-25

Duration: 60 minutes

Great workout.

Single-leg Seated Leg Extension:
50×10-10-10-10-10-10-10

KB Squats (heels on 10# plates):
44s ×10
62s ×10
62s ×10

KB OH Squats (heels on 10# plates):
44s ×10
44s ×10

Wide-stance Squats (low-bar,  65%):
135×10
225×5
315×3
365×2
365×2
365×2
365×2
365×5

Lying Reverse Band Squats:
doubled orange ×15
doubled orange ×15
choked orange ×15
single leg orange ×15

KB Around-the-worlds:
71×20
71×20
71×20

Shrugs:
225×10
315×10
405×10
495×10
585×10
585×10

Wide-grip Shrugs:
495×10-405×10-315×10

Band Pull-Aparts:
×25-25-25

Duration: 50 minutes

Pec feeling decent for DE work.

OH KB Extensions:
20×40

KB Halos:
20×40

KB Squeeze Press:
20×40

Lying KB Extensions:
20×40

Bench Press (65-70%):
45×30
45×30
135×10
165×5
205×3
205×3
205×3
205×3
225×3
225×3
225×3
225×5

Standing DB Press:
45×12
65×12
85×12
65×12-45×12

CG Hammer Chins (pulling back, using pulldown handle):
×10
×10
×10

Hammer Chins:
×10

Wide-grip Pullups:
×10

Chins:
×10

Seated Tricep Pushdown Machine:
145×10-235×10-10-10-100×20

Rocking Rope Pushdowns:
50×15-80×15-110×15

Cable Crossover Extensions:
20×15-15-15

DB Hammer Curls:
45×12
65×12
65×12

Cable Curls:
100×10-10-10

V-bar Cable Curls:
100×12-12-12

Band Pull-Aparts:
×25-25-25

Duration: 48 minutes

Outstanding session. This is the heaviest I’ve gone since January 2018 on squats, and that feels damn good. Definitely had more in the tank – possibly 600.  RDLs were cake.

Lying Hamstring Curls:
80×12-12
100×12-12
120×12

Wide-stance Squats (low-bar, parallel):
135×12
135×12
225×5
315×3
365×1
415×1
455×1
505×1
545×2
565×1
510×3

RDL:
330×5
380×5
430×5

GMs (straight leg):
145×10
195×10
215×10

45-degree Hypers:
+176×10
+176×10
+176×10 (PR)

Band Pull-Aparts:
×25-25-25

Duration: 80 minutes

Decided to push my pec for the first time since I strained it a bit 3 weeks ago. Everything felt easy and pain free, but I definitely took it easy and was holding back.  That being said, good floor presses today. Followed up with a bit of ME decline work but didn’t want to push too hard.

OH KB Extensions:
20×40

KB Halos:
20×40

V-bar Pushdowns (y-stack):
20×40

Floor Press:
45×20
135×10
165×10
195×10
225×5
255×1
285×1
315×1
330×1
295×3

Decline Bench Press:
135×10
185×10
235×10
285×3
285×3

Seated Cable Row:
100×12-200×8
250×8
260×8
270×8 (PR)
270×8-200×8-150×8-100×12

Seated Tricep Pushdown Machine:
100×20-200×10-235×10-235×10-235×10-100×20

KB Side Laterals * KB Front Laterals * KB Rear Laterals (kb held straight out):
20×10*10*10
20×10*10*10
20×10*10*10

Band Pull-Aparts:
×25-25-25

Duration: 60 minutes

Hotel gym session.

OH Extensions:
25×30

DB Halos:
25×30

Flat DB Bench:
50s ×15-15-15

DB Squeeze Press:
50s ×15-15-15

Seated DB Press:
50s ×15-15-15

Pushdowns:
×20-20-20

BTB Pushdowns:
×10-10-10-10-10

Single-arm Cable Tricep Extensions:
×15-15-15

Hammer Chins (pulling back):
×10
×10
×10
×10
×10

Straight-arm Lat Pushdown:
×10-10-10

Rope Face Pulls:
×10-10-10

Rope Pulls to Chest:
×10-10-10

Band Pull-Aparts:
×25-25-25

Duration: 30 minutes

Easy squats, really fast deads.

Single-leg Seated Leg Extension:
50×10-10-10-10-10-55×10-10-10-10-10

KB Goblet Squat (heels on 10lb plates):
106×10
106×10
106×10

Wide-stance Squats (low-bar,  65%):
135×10
225×3
315×2
335×2
335×2
335×2
335×3 (paused)

Conventional Deadlift (65%):
225×3
315×2
405×2
405×2
405×2
405×5 (paused)

KB Suitcase Carry:
106× long hallway
106× long hallway

KB Around-the-worlds:
71×20
88×20 (PR)

DB Shrugs:
100s ×20-20-25

Band Pull-Aparts:
×25-25-25

Duration: 48 minutes