7/26 – Deadlift – 3’s

Low back feeling OK so I gave deads a run while skipping any speed pulls and pulling accessory work. Got the reps I wanted, and then a few more, without any troubles. Back feeling OK so far.

Deadlift:
135×10
225×6
315×5
440×3
505×3
565×5

Underhand CG Pulldown:
150×6
200×6
250×6
264×6
225×10

Wide-grip Pulldown (slow reps):
100×15
100×15
100×15
100×15
100×15

Seated Lat Row Machine:
200×6
214×6
228×6
242×6
256×10

Standing Cable Abduction:
20×12
20×12

Standing Cable Adduction:
20×12
20×12

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 30 minutes

7/25 – Press – 5’s

Shoulder is still slowly recovering, but I was able to push the close-grip militaries a bit more. All easy presses, at least.

Strict Military Press (close-grip, elbows tucked):
45×20
45×20
45×20
45×20
45×20
70×5
90×5
110×5
130×5
150×5
170×5

Seated Bicep Curl Machine:
50×10
75×10
100×10
112×10
112×10
50×15

Seated Bicep Hammer Curl Machine:
50×10
75×10
75×10
87×10
87×10
50×15

OH Cable Curls:
20×20
20×20
20×20
20×20
20×20

OH DB Extension:
55×12
65×12
75×12
75×12
75×12

Rope Pushdown:
50×20
60×20
70×20
80×20
50×20

Single-arm Underhand Pushdown:
20×10
20×10
20×10
20×10
20×10

Wide-grip Lat Pushdowns:
50×10
60×10
70×10
80×10
90×10
100×10

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 40 minutes

7/22 – Full Body

Frustrating week in the gym; glad it’s done. Not able to do much due to my shoulder and low back (tweaked it sleeping somehow a few nights ago? still really aggravated).  At least I can do full rom curls and such without any forearm issues now.

Seated DB Shrugs/Shoulder Rolls:
40×12
40×12
40×12
40×12
40×12

Lying Leg Curl:
100×12
100×12
100×12
100×12
100×12

Seated Leg Extension:
230×12
230×12
230×12
230×12
230×12

Preacher Curls:
5 sets of 12

Seated Pec Flye Machine:
5 sets of 20

Inverted Rows:
5 sets of 12

Duration: 30 minutes

7/21 – Upper

Another moderate intensity high-volume workout to work around my shoulder and low back. 5 sets of 12 per exercise, superset in the blocks below.

Neutral-grip Seated Chest Press Machine
Seated Shoulder Press Machine
Seated Tricep Extension Machine

Underhand Lat Pulldown
Seated Lat Row Machine
Seated Bicep Curl Machine

Cable Flyes
OH Rope Extension

OH DB Extension
DB Rows

DB Pullovers
Concentration Curls

Duration: 30 minutes

7/19 – Deadlift – 5’s

Deads went as expected. Doing what assistance work I can without hurting the shoulder.

Deadlift (reps from a stop):
135×12
225×10
315×6
410×5
480×5
535×6

Sumo RDL:
235×10
235×10
235×10
235×10
235×10

Underhand CG Pulldown:
125×10
150×10
175×10
200×10
200×10

Rope Face Pulls:
40×20
60×20
60×20
60×20
60×20

Seated Lat Row Machine (chest supported):
125×10
125×10
175×10
200×10
200×10

Standing Cable Abduction:
17×20
17×20
17×20
17×20

Duration: 45 minutes

7/18 – Press – 5’s

Managed to do some overheads today without aggravating the shoulder. Strict closer-grip military presses weren’t too bad. Did not push things much, though.

Strict Military Press:
45×12
45×12
45×12
45×12
45×25
65×5
85×5
105×5
125×5
145×5

Seated Bicep Curl Machine:
75×10
87×10
87×10
87×10
87×15

Seated Bicep Hammer Curl Machine:
50×10
75×10
75×10
75×10
75×15

OH Cable Curls:
20×20
20×20
20×20
20×20
20×20

OH Rope Extension:
40×12
60×12
80×12
80×12
50×12

Rope Pushdown:
40×20
60×20
60×20
60×20
60×20

Single-arm Rope Pushdown:
20×10
20×10
20×10
20×10
20×10

Lat Pushdowns:
50×10
70×10
80×10
80×10
80×10

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 50 minutes

7/15 – Full Body

Good quick workout.

Strict GM’s (knees almost locked):
135×12
155×12
175×12
195×12
215×12

Seated DB Shrugs/Shoulder Rolls:
40×12
40×12
40×12
40×12
40×12

Lying Leg Curl:
107×10
107×10
107×10
107×10
107×10

Seated Leg Extension:
230×10
230×10
230×10
230×10
230×10

Standing Rope Crunches (wide-stance):
50×12
75×12
100×12
125×12
100×12

Duration: 30 minutes

7/14 – Upper

Basically just did 50+ sets of fuckery: high reps, 3-5 sets per exercise, db rows, face pulls, curls, tricep extensions, flyes, etc. Shoulder not hurting too much, but pressing anything is out of the question so I took it easy and just got some blood flowing. Not bothering to type the workout up.

Duration: 35 minutes

7/12 – Deadlift – 5/3/1

So, my shoulder is feeling pretty messed up, but I can tell it’s not the rotator cuff. Something deep in my front/side delt. Not terrible, but I probably won’t be doing any pressing for a while.

That being said, sumo deads were a breeze today. 595×1 was the target top set, easy triple from a dead stop, probably could have done 10 more reps. Had to have a 700+pull in me today: very encouraging.

Deadlift (all reps from a stop):
135×10
225×6
315×5
405×5
465×5
530×3
595×3

DE Deadlift:
315×3
335×3
355×3
375×3
375×3

Sumo RLDL:
245×12
245×12
245×12

Seated Lat Row Machine:
100×20
150×20
150×20
100×20
100×20
100×20

Standing Cable Abduction:
20×20
20×20
20×20

Standing Cable Adduction:
20×20
20×20
20×20

Duration: 60 minutes

7/11– Arms/Shoulders – 5/3/1

Frustrating. Been pushing klokov presses lately without any troubles, and was midway through my set with 130 when I felt my right shoulder/rc tweak/pop a bit. Finished the set, and did all my push press sets without any troubles, but it’s pretty damn achy now. Hopefully nothing serious.

Klokov Press:
45×20
65×10
90×8
110×8
130×10 (PR)

Push Press:
135×12
175×8
205×5
230×3
255×3

Seated Bicep Curl Machine:
100×10
125×10
137×10
150×10
125×10

OH Cable Curls (slow negatives):
20×20
20×20
20×20
20×20
20×20

OH Rope Extension:
40×12
50×12
60×12
70×12
80×12

JM Press:
45×20
65×20
85×20
85×20
85×20

Single-arm Rope Tricep Extension:
20×12
20×12
20×12

V-bar Pushdowns:
60×12
70×12
80×12
80×12
80×12
80×12

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 60 minutes