Just deads and chins, but this was a great workout. Deads still progressing nicely. Hammer chins are closing in on an all-time PR that I last set back in 2006 (207lbs then + 150lbs for 3 vs. 272 now +60lbs for sets of 4).
Deadlift (all reps from a stop):
135×5
135×5
135×5
135×5
225×5
315×3
405×2
495×1
585×1
685×1
585×3
495×5
Hammer-grip Chins:
+25×6
+60×4
+60×4
+60×4
+25×6
+25×8
Duration: 30 minutes
Pressing felt really solid today. My forearms seem to be pain-free again after laying off the heavy curl work for a while. Matched my 1rm PR from last cycle, but I feel like I am using a bit more leg/core drive than I want for the 1rm efforts to be ‘strict enough’, so I am going to drop the weights next cycle and ensure my form is staying as strict as I want. More regular grip overheads after the main work – feeling solid there.
Strict Military Press (close-grip, elbows tucked):
45×10
45×10
45×10
45×10
80×10
100×10
120×5
140×5
160×5
180×3
200×1
220×1
240×1
260×1 (PR)
275×1 (push press)
275×1 (push press)
225×2
225×3
225×3
Strict Military Press (normal grip):
155×10
155×10
155×10
155×10
155×10
Rope Pushdown:
80×8
80×8
80×8
80×8
80×8
Single-arm Underhand Pushdown (superset with rope pushdowns):
20×8
30×8
30×8
30×8
30×12
BTB Pushdown:
160×10
160×10
160×10
160×10
160×10
Rear Delt Flye Machine:
90×8
110×6
130×6
150×6
110×8
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
purple ×25
Duration: 70 minutes
Letting my back rest, so no squats. Quick session.
Single-leg Seated Leg Extensions:
85×10
85×10
85×10
85×10
85×10
Seated Leg Extensions:
325×10
325×10
325×10
325×10
325×10
Standing Cable Hip Adduction:
20×10
20×10
20×10
Standing Cable Hip Abduction:
20×10
20×10
20×10
Seated Bicep Curl Machine:
75×12
75×12
75×12
75×12
75×12
Shrugs:
225×10
315×10
405×10
405×10
405×10
Hammer Chins:
bw ×10
bw ×10
bw ×10
bw ×10
+30 ×10
Duration: 25 minutes
Inclines were achy, but not too tough. Gave flat bench a try and it felt surprisingly solid and pain-free.
Incline Bench Press:
45×20
45×20
45×20
135×12
165×12
195×12
235×3
265×3
295×3
225×12
225×12
Bench Press:
135×12
185×12
225×12
225×12
225×12 (paused)
Seated Chest Press Machine (neutral grip):
150×6
200×6
225×8
Seated Chest Press Machine:
150×6
200×6
225×8
Seated Pec Flye Machine (slow negatives):
170×8
191×8
201×8
170×12
OH Rope Extension:
60×12
60×12
60×12
V-bar Pushdowns (superset with oh extensions):
60×12
60×12
60×12
Single-arm Reverse Pushdowns:
23×8
33×8
43×8
23×8
Cable Crossovers:
30×10
30×10
30×10
30×10
30×10
30×10
30×10
30×10
30×10
Hanging Scapular Retractions:
bw ×10
bw ×10
bw ×10
bw ×10
bw ×10
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
purple ×25
Duration: 60 minutes
Back is still really feeling off so I skipped deads and did moderate-intensity assistance work.
Lying Leg Curls:
100×12
100×12
100×12
100×12
100×12
Hammer Chins:
bw ×10
bw ×10
bw ×10
Rope Face Pulls:
80×12
80×12
80×12
Seated Lat Row Machine:
200×10
221×10
242×10
Rope Lat Pushdowns:
80×10
80×10
80×10
Wide-grip Pulldowns:
175×10
175×10
175×10
BB Rows:
225×10
225×10
225×10
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 40 minutes
Weak presses today. Tweaked my low back sleeping last night and it made overheads pretty difficult without having a good stable core. Hit the target weights/reps but I had to use a little leg movement at the bottom of the reps.
Strict Military Press (close-grip, elbows tucked):
45×12
45×12
45×12
80×12
100×12
120×10
140×8
160×5
180×5
200×3
220×3
240×3
225×2
165×10
165×10
Seated Bicep Curl Machine:
75×8
75×8
75×8
Seated Hammer Curl Machine:
75×8
75×8
75×8
OH Cable Curls:
23×12
23×12
23×12
Rope Pushdown:
50×12
50×12
50×12
Single-arm Underhand Pushdown (superset with pushdowns):
23×12
23×12
23×12
BTB Pushdown:
100×12
120×12
140×12
160×12
160×12
Seated Shoulder Press Machine (neutral-grip):
150×8
200×8
150×8
Rear Delt Flye Machine:
80×8
80×8
80×8
80×8
80×8
80×8
Duration: 50 minutes
Achy hips + stuffy sinuses = light workload.
ATG Squat (high-bar):
135×10
225×5
315×3
405×2
495×2
ATG Zombie Front Squats:
225×5
275×3
325×3
375×3
Wide-grip Shrugs:
225×8
315×8
405×8
405×8
405×8
315×8
Hanging Scapular Retractions:
bw ×10
bw ×10
bw ×10
bw ×10
bw ×10
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
purple ×25
Duration: 40 minutes
Decent.
Incline Bench Press:
45×20
45×20
135×10
135×10
135×10
165×10
195×10
230×5
250×5
280×6
230×10
230×10
230×10
Seated Pec Flye Machine (slow negatives):
170×8
170×8
170×8
170×8
Seated Bicep Curl Machine:
75×12
75×12
75×12
75×12
75×12
Single-arm Reverse Tricep Pushdown:
20×12
20×12
20×12
20×12
20×12
Tricep Pushdowns:
60×10
60×10
60×10
60×10
60×10
OH Rope Extensions:
60×10
60×10
60×10
60×10
60×10
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
purple ×25
Duration: 40 minutes
Nice pulls today. Widened my sumo stance out a bit to change things up a bit and they felt really solid.
Deadlift (all reps from a stop):
135×5
135×5
135×5
135×5
225×5
315×5
405×3
495×2
585×1
615×1
645×1
645×2
585×1
315×3 (speed work)
315×3
315×3
315×3
315×3
Seated Lat Row Machine (chest supported):
200×8
221×8
242×8
WG Pulldown:
150×8
175×8
175×8
175×8
175×10
Hammer Chins:
+15×10
+15×10
+15×10
Rope Lat Pushdowns:
60×12
60×12
60×12
60×12
60×12
Band Pull-Aparts:
purple ×50
purple ×50
purple ×50
Duration: 60 minutes
Still having sinus infection issues, and it really saps my energy, but presses went well anyway. I moved my grip out to around my normal military press grip – going to take some getting used to, but it felt solid for the first heavy session using it. Tried dips but they are still too hard on my right rear delt.
Strict Military Press:
45×20
45×20
65×10
85×10
105×10
125×5
145×5
165×5
185×5
205×5
225×5 (PR)
155×10
155×10
155×10
155×10
155×10
Seated Bicep Curl Machine:
75×12
75×12
Single-arm Seated Bicep Curl Machine:
75×12
50×12
Seated Bicep Hammer Curl Machine:
50×15
50×15
50×15
OH DB Extension:
60×12
60×12
60×12
Cable Pushdown:
50×10
75×10
75×10
Underhand Pushdown:
37×10
50×10
62×10
Dips:
bw ×10
bw ×10
bw ×10
Seated Shoulder Press Machine (neutral-grip):
150×10
200×10
150×10
Rear Delt Flye Machine:
80×12
80×12
80×12
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 40 minutes