Category: Bodybuilding

3/11 – Press – 3’s

8/10. Presses were fine, easily hit the target weight x reps today, but still feeling fatigued and out of sorts due to my stomach bug. Assistance work went well.

Strict Military Press (training max: 280):
45×20
45×20
75×10
95×10
115×8
135×5
155×5
205×3
230×3
255×5 (PR)

Seated DB Press:
90×14-4-3

Strict L-Laterals:
75×6-4-4

Rear Delt Flye Machine:
140×14-7-6

BB Curls:
105×22-12-7

Preacher Curls:
80×20-7-5

Plate Hammer Curls:
55×35

OH Cable Curls:
23×30

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

Duration: 40 minutes

3/8 – Squat – ME

1/10. Pretty terrible workout. Stomach still messing with me so I cut squats short. No energy and tons of fatigue and I ended up coasting through pulldown/row assistance.

Squats (low-bar, parallel):
135×10
225×5
315×3
405×2
495×1
545×1
495×2

Zombie ATG Front Squat:
225×6

Lying Hamstring Curl:
137×16-6-4

DB Shrugs:
110s×50

Wide-grip Seated Cable Rows:
150×15-15-15

CG Pulldown:
150×15-15-15

Seated Leg Extensions:
130×53-21-21

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

Duration: 50 minutes

3/7 – Floor Press – 5’s

5/10. Rough session. Lack of sleep (stomach bug), tons of DOMS, and no mid-week rest really hampered this workout.  Pressing strength was way off. Still liking the narrower grip on floor presses, though.

Floor Presses (training max: 340):
45×30
135×20
155×10
175×10
195×10
225×5
260×5
290×8
235×15

CG Bench Press:
250×10-3-3

Flat DB Squeeze Press:
95×7-3-2

Flat DB Flyes:
55×23

Rope Pushdowns (old stack):
63×25-16-11

OH Rope Extensions (old stack):
30×45-30-23

Cable Crossovers:
110×26-8-6

Bench Dips:
×29-15-12

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

Duration: 50 minutes

3/6 – Deadlift – ME

9/10. Good conventionals.

Conventional Deadlift (reps deloaded):
135×5
135×5
225×5
315×5
405×2
495×1
585×1
635×1
585×1
495×3

GHRs:
red band ×20-9-6

Wide-grip Pulldowns (neutral grip):
250×16-4-5

Seated Cable Row:
250×11-7-7

Hammer Chins:
bw ×12-5-5

Straight-arm Lat Pushdowns (old single pulley pulldown station):
100×10-6-6

Abs:
×25×3

Band Pull-Aparts:
purple ×25
purple ×25
purple ×25

Duration: 40 minutes

3/5 – Press – 5’s

10/10. Two weeks since my last overhead session – felt damn good. Crazy strong reps today.

Strict Military Press (training max: 280):
45×20
45×20
75×10
95×10
115×8
135×5
155×5
190×5
215×5
240×14 (PR)

Seated Strict Military Press (legs forward, no back support):
175×11-3-2

Strict L-Laterals:
50×18-6-6

Rear Delt Flye Machine:
130×15-6-5

BB Curls:
100×17-9-6

Preacher Curls:
80×16-7-5

Plate Hammer Curls (holding db by the ends):
50×31

OH Cable Curls:
23×27

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

Duration: 50 minutes

2/22 – Squat – ME/Deload

9/10. Solid squats. I have never gone heavy on SSB squats before so decided to give that a go tonight. However, as I was finishing 480 I realized that I had no way of dumping it should I miss a heavier attempt, so I called it good at that weight. Definitely had another 50-75 more in the tank.

SSB Squats:
160×10
250×5
340×3
430×1
480×1 (PR)
430×3 (paused, PR)

Lying Hamstring Curl:
70×15-15-15

DB Shrugs:
75×50

Extra CG Pulldown:
120×15-15-15

Cable Face Pulls:
60×25-25-25

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

Abs:
×20×6

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

Duration: 45 minutes

2/21 – Floor Press – ME/Deload

10/10. Great ME floor presses. Moved my grip in a full hand-width each side and it felt solid (ring finger on outer rings)

Floor Press:
135×10
165×10
195×5
235×1
285×1
315×1
345×1
365×1
380×1 (PR)
335×3 (PR)
235×20

CG Bench Press:
140×15-15-15

Flat DB Squeeze Press:
50×15-15-15

Flat DB Flyes:
30×25

Cable Crossovers:
60×15-15-15

Pushdowns:
50×25-25-25

OH Rope Extensions:
30×25-25-25

Dips:
×20

Bench Dips:
×25

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

Duration: 45 minutes

2/19 – Deadlift – ME/Deload

9/10. Conventionals feeling good today. Easy rest-paused assistance.

Conventional Deadlift (reps deloaded):
135×10
225×5
315×5
405×2
495×1
585×1
615×2
615×1

GHRs:
×10-10-10

Seated Cable Row (pulling to chest):
120×15-15-15

Rope Lat Pushdowns:
70×20-20-20

Hammer Chins:
×10-10-10

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

Abs:
×10×3

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

Duration: 40 minutes

2/18 – Press – ME/Deload

9/10. Good pressing despite having food poisoning. Deloading this week so all rest pause work is lighter and not to failure, but still maintaining 10-15 ‘breath’ rests between rest-paused sets.

Strict Military Press:
45×30
95×10
115×10
135×5
185×1
235×1
260×1
290×3 (push press, PR)

Seated Strict Military Press (legs forward, no back support):
135×15-15-15

Strict L-Laterals:
25×15-15-15

Rear Delt Flye Machine:
70×20-20-20

BB Curls:
65×20-20-20

Preacher Curls:
35×20-20-20

Plate Hammer Curls:
25×50

OH Cable Curls:
13×50

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

Duration: 40 minutes

2/15 – Squat – ME

5/10. No energy, burnt out. Squats were OK, but core was shot.

Wide-stance Squats (low-bar, parallel):
135×10
225×5
315×3
405×2
495×1
545×2
545×1

Lying Hamstring Curl:
150×12-4-4

Shrugs (wide-grip):
225×50

Extra CG Pulldown:
250×16-6-5

Cable Face Pulls:
130×45-20-22

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

Duration: 40 minutes