Good squats today.
Paused ATG Squat (high-bar):
135x12x1
225x8x1
345x3x1
395x3x1
445x3x1
Paused Zombie ATG Front Squat:
225x3x1
275x3x1
325x3x1
375x3x1 (PR)
Seated Leg Extensions:
110x12x1
150x12x1
210x12x1
210x12x1
210x12x1
Seated Leg Curls:
130x12x1
190x12x1
230x12x1
270x12x1
190x12x1
Duration: 60 minutes
High rep inclines, some declines, bunch of light chest work, heavy slow-negative pulldowns. Good workout.
Incline Bench Press:
135x30x1
185x30x1
205x30x1
185x30x1
185x30x1
Decline Bench Press:
185x12x1
205x12x1
225x12x1
Neutral-grip Flat DB Bench (superset with db bench):
60x12x1
60x12x1
60x12x1
60x12x1
60x12x1
Flat DB Bench:
60x12x1
60x12x1
60x12x1
60x12x1
60x12x1
Seated Chest Press (superset with neutral grip):
100x12x1
100x12x1
100x12x1
100x12x1
Neutral-grip Seated Chest Press:
125x12x1
125x12x1
125x12x1
125x12x1
Seated Pec Flye (slow negatives):
170x6x1
170x6x1
170x6x1
BTN Pulldown (slow negatives):
150x5x1
150x5x1
200x5x1
150x5x1
150x8x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
Duration: 60 minutes
Decent deads. Set @ 600 was tough, but this week in the cycle always is…
Conventional Deadlift:
135x12x1
225x8x1
315x3x1
405x3x1
480x3x1
545x3x1
600x3x1
DE Conventional Deadlift:
395x2x1
395x2x1
395x2x1
395x2x1
CG Pulldown (slow negatives):
150x6x1
200x6x1
250x6x1
200x6x1
200x6x1
Seated Lat Row (slow negatives):
150x6x1
200x6x1
207x6x1
175x6x1
175x6x1
Rope Face Pulls:
80x12x1
80x12x1
80x12x1
80x12x1
80x12x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
Duration: 60 minutes
Nice, quick arm/shoulder workout.
Seated Bicep Curl Machine:
50x20x1
50x20x1
50x20x1
50x20x1
50x20x1
Seated Single-arm Bicep Curl:
50x12x1
50x12x1
50x12x1
OH Cable Curl:
20x20x1
20x20x1
20x20x1
20x20x1
20x20x1
OH BB Extension:
45x12x1
65x12x1
85x12x1
105x12x1
125x12x1
145x12x1
Seated Tricep Extension Machine:
37x20x1
37x20x1
37x20x1
OH Rope Extension:
40x12x1
40x12x1
40x12x1
40x12x1
40x12x1
Cable Pushdown:
40x20x1
40x20x1
40x20x1
Side Laterals:
20x12x1
20x12x1
30x12x1
30x12x1
40x12x1
40x12x1
Rear Delt Flye Machine (slow negatives):
60x6x1
70x6x1
80x6x1
90x6x1
100x6x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
Duration: 60 minutes
Feeling like I was hit by a semi. Very sore all over. Still hit the squats I needed to hit, though.
ATG Squat (low-bar):
135x12x1
225x6x1
315x3x1
445x1x1
495x1x1
545x1x1
Shrugs:
225x6x1
315x6x1
405x6x1
495x6x1
495x6x1
495x6x1
495x6x1
405x6x1
Single-arm Seated Bicep Curl:
37x12x1
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1
Single-leg Seated Leg Extension:
50x10x1
50x10x1
50x10x1
50x10x1
50x10x1
Seated Leg Extension:
200x10x1
200x10x1
200x10x1
200x10x1
200x10x1
Duration: 45 minutes
Good workout to end the year with. Back is absolutely fried, but still nailed squats without any trouble.
Paused ATG Squat (high-bar):
135x12x1
225x8x1
325x5x1
375x5x1
425x6x1
Zombie ATG Front Squat:
245x5x1
265x5x1
285x5x1
Seated Single-leg Leg Extensions:
57x12x1
57x12x1
57x12x1
57x12x1
57x12x1
57x12x1
57x12x1
57x12x1
57x12x1
57x12x1
Shrugs:
225x20x1
315x20x1
405x20x1
405x20x1
405x20x1
405x20x1
405x20x1
405x20x1
OH DB Extension:
45x20x1
45x20x1
45x20x1
45x20x1
45x20x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
Duration: 60 minutes
Last deadlift day of the year went well. Real easy pulls.
Conventional Deadlift:
135x12x1
225x8x1
315x5x1
440x5x1
500x5x1
570x5x1
DE Conventional Deadlift:
340x3x1
340x3x1
340x3x1
340x3x1
340x3x1
340x3x1
340x3x1
340x3x1
CG Pulldown (slow negatives):
150x5x1
200x5x1
250x5x1
200x5x1
200x5x1
Straight-arm Lat Pushdown (slow negatives):
50x8x1
75x8x1
75x8x1
75x8x1
75x8x1
Seated Band Abduction:
red x20x1
red x20x1
Seated Band Adduction:
red x20x1
red x20x1
Duration: 60 minutes
Good upper body workout.
Incline Bench Press:
135x12x1
185x12x1
185x12x1
185x12x1
185x12x1
Decline Bench Press:
135x12x1
185x12x1
185x12x1
185x12x1
Flat DB Bench:
55x12x1
55x12x1
55x12x1
55x12x1
55x12x1
Neutral-grip Flat DB Bench:
55x12x1
55x12x1
55x12x1
55x12x1
55x12x1
Neutral-grip Seated Chest Press Machine:
125x12x1
125x12x1
125x12x1
125x12x1
125x12x1
Seated Chest Press Machine:
100x12x1
100x12x1
100x12x1
100x12x1
100x12x1
Seated Shoulder Press Machine:
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1
Seated Lat Row Machine (slow negatives):
150x6x1
175x6x1
200x6x1
200x6x1
150x10x1
Seated Pec Flye Machine (slow negatives):
170x6x1
184x6x1
198x6x1
170x6x1
170x6x1
Rear Delt Flye Machine (slow negatives):
60x6x1
70x6x1
80x6x1
90x6x1
60x6x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
red x50x1
Duration: 60 minutes
Nice deadlift workout. First time doing ultra-wide sumos (toes 2″ from plates using long dl bar) in years, I think, and only second time doing them heavy in the last 6 months or so. After grinding out 675, which I was real happy with using this stance, I moved my stance back to normal and hit a real easy 585 triple. Will most likely take the rest of the week off for the holiday.
Deadlift (ultra-wide, toes 2″ from plates):
135x12x1
135x12x1
225x8x1
315x3x1
405x3x1
495x1x1
585x1x1
675x1x1
Deadlift:
585x3x1
DE Deadlift (ultra-wide):
315x3x1
315x3x1
315x3x1
315x3x1
315x3x1
DE Deadlift:
315x3x1
315x3x1
315x3x1
Seated Lat Row Machine (slow negatives):
150x6x1
150x6x1
150x6x1
Wide-grip Pulldowns (slow negatives):
150x6x1
150x6x1
150x8x1
Pec Flye Machine (slow negatives):
170x6x1
170x6x1
170x6x1
Flat DB Bench:
60x20x1
60x20x1
60x20x1
Lying Leg Curl (slow negatives):
75x8x1
75x8x1
75x8x1
75x8x1
Seated Single-leg Leg Extension:
50x20x1
50x20x1
50x20x1
50x20x1
50x20x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
red x50x1
Duration: 70 minutes
Decent arm workout – kept it a little lighter.
BB Curls:
45x20x1
95x12x1
115x6x1
135x6x1
155x6x1
175x6x1
195x6x1
215x6x1 (PR)
135x6x1
95x12x1
DB Hammer Curls:
50x20x1
50x20x1
50x20x1
Seated Single-arm Bicep Curl Machine (slow negatives):
50x6x1
50x6x1
50x6x1
OH DB Extension:
45x20x1
65x20x1
65x20x1
Lying Elbows-out DB Extensions (slow negatives):
25x10x1
25x10x1
25x10x1
OH Rope Extensions:
40x20x1
40x20x1
40x20x1
40x20x1
40x20x1
Underhand Front Plate Raise:
45x20x1
45x20x1
45x20x1
DB Side Laterals:
35x12x1
35x12x1
35x12x1
Rear Delt Flye Machine (slow negatives):
60x12x1
60x12x1
60x15x1
Duration: 60 minutes