Hip held up great today and hit a new high-bar paused ATG squat PR.
Paused ATG Squat (high-bar):
135×12
225×6
315×3
405×1
455×1
455×1
555×1 (PR)
Shrugs (exaggerated rom):
225×6
315×6
405×6
495×6
495×6
405×6
315×6
225×6
Single-arm Seated Bicep Curl:
50×8
62×8
75×8
50×12
50×15
Seated Leg Extension:
210×10
230×10
250×10
270×10
290×10
Standing Cable Adduction:
17×12
17×12
17×12
Standing Cable Abduction:
17×12
17×12
17×12
Duration: 60 minutes
Nice quick upper workout. Hip feeling good since Tuesday’s workout, hoping it will be solid for squats tomorrow.
Standing Cable Flyes:
20×15
30×12
40×10
50×8
60×8
70×6 (PR)
40×10
40×12
40×15
40×15
Klokov Press:
45×20
65×20
65×20
65×20
65×20
BTN Pulldown:
150×6
200×6
225×6
175×10
175×10
DB Pullovers:
60×10
60×10
60×10
60×10
60×10
Band Pull-Aparts:
red x50
red x50
red x50
Duration: 45 minutes
Left hip is really bothering me since Friday’s session – chiro, yesterday, said my IT band is strained where it connects to my hip. Deads felt ok but could tell I didn’t have a new 1rm in me – hip was holding me back, more mentally than anything. Did hit some PRs on the elevated SLDLs though. They seem to hit that IT band more than anything so either I have to dial back the intensity on them, or drop them for a while. Started doing weighted ab/adduction work to correct any muscular imbalances my hips might have, in the meantime.
Conventional Deadlift:
135×10
225×6
315×3
405×3
530×1
600×2
DE Conventional Deadlift:
470×2
470×2
Elevated SLDL (standing on 4″ box):
470×5 (PR)
490×3 (PR)
500×1 (PR)
Seated Lat Row Machine (chest supported):
200×6
214×6
228×6
235×6
235×6 (PR)
CG Pulldown:
200×6
250×6
250×6
250×6
250×6
Standing Cable Abduction:
13×20
13×20
13×20
Standing Cable Adduction:
13×20
13×20
13×20
Band Pull-Aparts:
red x50
red x50
red x50
Duration: 70 minutes
Decent.
Seated Bicep Curl Machine:
50×10
100×10
125×10
150×10
157×10
157×10
EZ Curls:
75×12
75×12
75×12
75×12
75×12
OH Cable Curls:
23×20
23×20
23×20
23×20
23×20
Standing Cable Flye:
23×12
33×12
37×12
37×15
37×20
Rear Delt Flye Machine:
60×6
100×6
120×6
120×6
120×6
Klokov Press:
45×20
45×20
45×20
45×20
45×20
45×20
Iron cross Reverse Side Laterals:
25×12
25×12
25×12
Band Pull-Aparts:
red x50
red x50
red x50
Duration: 45 minutes
Had to switch back to high-bar squats today since low bar was aggravating my hip too much. Squats felt OK, though rusty since I haven’t gone high bar since January. Last rep of each work set paused. Ratcheting up intensity on the zombies again.
ATG Squat (last rep paused):
135×12
225×6
375×3
425×3
475×3
Zombie ATG Front Squat (last rep paused):
225×3
275×3
325×3
Seated Leg Extensions:
210×10
230×10
250×10
270×10
290×10
GHRs:
bw x5
bw x5
Single-arm Bicep Curl Machine:
50×10
50×10
50×10
50×10
50×10
50×10
50×10
50×10
50×10
50×10
Band Pull-Aparts:
red x50
red x50
red x50
Duration: 80 minutes
Resting the elbow/triceps so no pressing work.
BTN Pulldown:
150×10
200×10
250×10
264×10
264×10
Standing Cable Flyes:
20×10
30×10
40×10
50×10
50×10
Standing Upward Cable Flyes:
20×10
30×10
30×10
20×10
30×10
Klokov Press:
45×20
45×20
45×20
45×20
45×20
Shrugs:
225×6
315×6
405×6
495×6
585×6
585×6
585×6
495×6
405×6
315×6
DB Pullovers:
40×10
60×10
60×10
Band Pull-Aparts:
red x50
red x50
red x50
Duration: 60 minutes
Decided to give deads a try this week while still in a fasted state (lifting during a 17-hour fast). I usually lift in a fasted state on my upper body/pressing days but never for deads/squats. Just about passed out during my target triple – empty stomach and tons of abdominal pressure don’t work well together. All in all, good deads despite the fasted state and being really sore from Friday’s squats still.
Conventional Deadlift:
135×10
225×3
315×3
405×3
510×3
575×3
Elevated SLDL (standing on 4″ box):
415×3
415×3
415×3
CG Pulldown:
200×6
250×6
264×6
264×6
250×6
Seated Lat Row Machine (chest supported):
200×6
214×6
228×6
238×6
248×6
Rope Face Pulls:
80×20
80×20
80×20
80×20
80×20
Band Pull-Aparts:
red x50
red x50
red x50
Duration: 60 minutes
Elbows feeling pretty decent with 2 weeks of rest from tricep/pressing work.
Seated Bicep Curl Machine:
50×10
75×10
100×10
125×10
150×10
Hammer DB Curls (strict, elbows in front of body):
30×10
30×10
30×10
30×10
30×10
OH Cable Curls:
23×20
23×20
23×20
23×20
23×20
Standing Cable Flye:
30×12
40×12
50×12
40×12
30×12
Rear Delt Flye Machine (slow negatives):
60×8
60×8
60×8
60×8
60×8
Klokov Press:
45×20
45×20
45×20
45×20
45×20
45×20
Iron cross Reverse Side Laterals:
20×12
20×12
20×12
Band Pull-Aparts:
red x50
red x50
red x50
Duration: 45 minutes
Picking up where I left off from my last squat session 3 weeks ago. Hips hurt during the first couple sets but were OK for the last few sets and for the front squats. Paused the first and last reps on each work set. Kept front squats light to ease back into things.
ATG Squat:
225×12
355×5
405×5
455×5
Zombie ATG Front Squat:
225×5
225×5
225×5
Single-leg Leg Extension:
57×12
57×12
57×12
57×12
57×12
57×12
57×12
57×12
Preacher Curl:
80×10
80×10
80×10
80×10
80×15
Reverse BB Curl:
45×12
45×12
45×12
Band Pull-Aparts:
red x50
red x50
red x50
Duration: 40 minutes
Resting the elbow/triceps so no pressing work.
BTN Pulldown:
150×10
175×10
200×10
200×10
200×10
Standing Cable Flyes:
20×10
30×10
40×10
40×10
40×10
Standing Upward Cable Flyes:
20×10
30×10
40×10
40×10
40×10
Klokov Press:
45×20
45×20
45×20
45×20
45×20
Shrugs (medium-wide grip):
225×6
315×6
405×6
495×6
585×6
585×6
585×6
495×6
405×6
315×6
DB Pullovers:
40×10
60×10
60×10
80×10
80×10
Band Pull-Aparts:
red x50
red x50
red x50
Duration: 60 minutes