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
Feels good to do some work again. Hit the 5 rep target for the cycle, probably another rep there. Hips feeling really good after last week’s chiro adjustments. Murdered those elevated SLDLs – got light-headed from standing up so fast with the weight. Always a good feel.
Conventional Deadlift:
135×10
225×6
335×5
470×1
530×1
600×5 (PR)
530×5
470×5
Elevated SLDL (standing on 4″ box):
350×3
350×3
350×3
350×3
350×3
CG Pulldown:
150×10
200×10
200×10
200×10
250×10
Seated Lat Row Machine (chest supported):
200×6
200×6
200×6
200×6
200×6
Band Pull-Aparts:
red x50
red x50
red x50
Duration: 60 minutes
Took last week off since it was a scheduled deload week to let the adjustments from chiropractor visits to settle in and mend up. Easing back into things this week, but will be omitting any real tricep work for a few weeks yet.
Seated Bicep Curl Machine (slow negatives):
50×15
50×15
50×15
50×15
Hammer DB Curls (strict, elbows in front of body):
25×10
25×10
25×10
25×10
OH Curls:
23×20
23×20
23×20
23×20
23×20
Standing Cable Flye:
30×12
30×12
30×12
30×12
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
Iron cross Reverse Side Laterals:
20×12
20×12
20×12
Band Pull-Aparts:
red x50
red x50
red x50
Duration: 45 minutes
Quick upper workout before visiting the chiropractor to have my hip and elbows checked out. Pressing feeling pretty good. Pushed klokov presses a bit and they were pretty tough.
Incline Bench Press:
135×12
185×5
225×5
275×3
325×1
325×1
275×5
225×10
Decline Bench Press:
135×12
185×5
225×5
275×3
325×2
325×2
275×5
225×10
Push Press:
135×10
185×5
225×1
255×1
275×1
Klokov Press:
95×3
115×3
135×3
Band Pull-Aparts:
red x50
red x50
red x50
Duration: 30 minutes