Pretty solid pulls today. 580 was not too bad. Definitely more in the tank, but felt slow today.
Conventional Deadlift:
245x10x1
325x6x1
405x3x1
460x3x1
525x3x1
580x4x1
DE Conventional Deadlift:
375x2x1
375x2x1
375x2x1
375x2x1
375x2x1
375x5x1
BB Row:
225x8x1
225x8x1
225x8x1
225x8x1
225x8x1
225x8x1
225x8x1
225x10x1
DB Hammer Curl:
35x20x1
35x20x1
35x20x1
35x20x1
35x20x1
35x20x1
Reverse Bicep Curl Machine:
25x50x1
25x50x1
Duration: 75 minutes
I decided to move my incline benching to the same day I do flat bench to give my elbows some more recovery time. Hopefully that will help. Just did a nice fast paced upper body workout today; really enjoyed this session.
Seated Pec Flye Machine:
100x20x1
140x20x1
170x12x1
184x12x1
198x12x1
212x12x1
226x12x1
236x12x1 (PR)
Rear Delt Flye Machine:
50x20x1
50x20x1
50x20x1
50x20x1
50x20x1
Neutral-grip Chest Press Machine:
100x20x1
50x20x1
50x20x1
50x20x1
Chest Press Machine:
50x20x1
50x20x1
50x20x1
50x20x1
Seated Tricep Extension Machine:
25x50x1
Seated Lat Row Machine:
150x12x1
200x12x1
200x12x1
200x12x1
200x12x1
Standing DB Curls:
25x20x1
25x20x1
25x20x1
25x20x1
25x20x1
Single-arm Overhead Bicep Cable Curl:
20x20x1
20x20x1
20x20x1
20x20x1
20x20x1
Underhand Shoulder Raise:
40x12x1
40x12x1
40x12x1
40x12x1
40x12x1
Rope Face Pull:
80x20x1
80x20x1
80x20x1
80x20x1
80x20x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
Duration: 50 minutes
still easing back into the squats. Everything was easy.
Paused ATG Squat:
135x12x1
225x10x1
315x5x1
355x5x1
405x6x1
Zombie ATG Front Squat:
225x5x1
245x5x1
265x5x1
Seated Leg Curls:
150x12x1
200x12x1
250x12x1
285x12x1
285x12x1
Seated Tricep Extension:
37x20x1
37x20x1
37x20x1
Shrugs:
225x6x1
315x6x1
405x6x1
495x6x1
495x6x1
495x6x1
495x6x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
red x50x1
Duration: 60 minutes
Elbows hurting quite a bit so I cut the benching short and did not go after the top set. Kept things lighter overall.
Paused Bench Press:
135x12x1
185x8x1
225x5x1
265x5x1
305x5x1
225x10x1
225x10x1
CG Bench Press:
225x8x1
Neutral-grip Flat DB Bench:
45x20x1
45x20x1
45x20x1
45x20x1
L-Laterals:
25x12x1
30x12x1
35x12x1
40x12x1
35x12x1
30x12x1
25x12x1
Underhand Front Cable Raises:
40x20x1
40x20x1
40x20x1
40x20x1
Seated Pec Flye Machine:
170x12x1
170x12x1
170x12x1
170x12x1
170x12x1
DB Curls:
25x20x1
25x20x1
25x20x1
25x20x1
25x20x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
Duration: 70 minutes
Good deads today. 550 for 5, each from a stop, was easy.
Conventional Deadlift:
135x12x1
225x8x1
315x5x1
435x5x1
495x5x1
550x5x1
DE Conventional Deadlift:
325x3x1
325x3x1
325x3x1
325x3x1
325x3x1
325x5x1
BB Row:
315x8x1
315x8x1
315x8x1
315x8x1
315x10x1
Chins:
bw x10x1
bw x10x1
bw x10x1
bw x10x1
bw x10x1
DB Hammer Curls:
65x10x1
65x10x1
65x10x1
65x10x1
65x10x1
45x15x1
25x25x1
20x25x1
Duration: 70 minutes
Glad to be back at it after a week off, but strength on incline was pretty poor. Going to dial back the workloads on inline for the rest of the cycle and work my way back up.
Incline Bench Press:
135x12x1
185x8x1
225x7x1
275x5x1
305x5x1
340x2x1
Paused Incline Bench Press:
320x3x1
305x3x1
Seated Neutral-grip Chest Press:
125x20x1
125x20x1
125x20x1
125x20x1
125x20x1
125x20x1
CG Pulldowns (reps paused at bottom):
200x8x1
225x8x1
225x8x1
200x8x1
200x10x1
Concentration Curl:
55x8x1
55x8x1
45x8x1
45x8x1
45x8x1
Seated Rear Delt Row Machine:
125x20x1
125x20x1
125x20x1
125x20x1
125x20x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
Duration: 75 minutes
Decent benching and hit the targets for the cycle, but elbows really limited things. Looking forward to a week off.
Paused Bench Press:
135x12x1
185x6x1
245x6x1
300x5x1
340x1x1
370x1x1
340x3x1
CG Bench:
225x3x1
255x3x1
Seated Pec Flye Machine:
170x12x1
170x12x1
170x12x1
170x12x1
170x12x1
150x12x1
130x12x1
110x12x1
90x12x1
Underhand Lat Pulldown:
125x20x1
125x20x1
125x20x1
125x20x1
125x30x1
Single-arm Seated Bicep Curl:
50x20x1
50x20x1
37x20x1
37x20x1
37x20x1
Band Pull-Apart:
red x50x1
red x50x1
red x50x1
Duration: 60 minutes
Really nice squats today. First time going heavy-ish since I took a break from squats a couple of months ago. Just going by feel, with top set of 505×2 with long pauses feeling real strong. Felt like I could have given my paused atg high-bar 1rm a run.
Paused ATG Squat (high-bar):
135x12x1
225x6x1
315x3x1
405x1x1
455x1x1
505x2x1
Paused Zombie ATG Front Squat:
225x3x1
315x1x1
365x1x1
Single-leg Seated Leg Extensions:
90x10x1
90x10x1
90x10x1
90x10x1
90x10x1
90x10x1
90x10x1
90x10x1
Lying Leg Curl:
75x10x1
100x10x1
125x10x1
150x10x1
150x10x1
Single-arm Cable Extensions:
10x20x1
10x20x1
10x20x1
10x20x1
10x20x1
Duration: 60 minutes
Good pulls today. Tripled the target without any trouble. All reps from a dead stop.
Conventional Deadlift:
135x12x1
225x6x1
315x5x1
405x3x1
470x5x1
540x3x1
600x3x1
DE Conventional Deadlift:
430x2x1
430x2x1
430x2x1
430x2x1
430x2x1
430x2x1
430x2x1
430x2x1
BB Row:
315x5x1
315x5x1
315x5x1
315x5x1
315x5x1
315x10x1
Rope Face Pulls:
80x20x1
80x20x1
80x20x1
80x20x1
80x20x1
Standing DB Curls:
25x20x1
25x20x1
25x20x1
25x20x1
25x20x1
20x25x1
15x25x1
Duration: 80 minutes
Not the best day for incline. This cycle just has not been good for inclines, and that trend continued with a miss @ 375. Stalled halfway up. Hit a PR after with a 340 paused double, but not the PR I wanted! Will take next week off and re-run this cycle and get better results.
Incline Bench Press:
135x12x1
185x10x1
225x10x1
275x2x1
305x1x1
340x1x1
375x0x1
Paused Incline Bench Press:
340x2x1 (PR)
315x5x1
250x12x1
Wide-grip Lat Pulldown (widest grip, bench plane):
150x12x1
175x12x1
175x12x1
175x12x1
175x12x1
150x12x1
Rear DB Laterals:
50x10x1
50x10x1
50x10x1
50x10x1
50x10x1
Single-arm DB Preacher Curl:
40x15x1
40x15x1
40x15x1
40x15x1
40x15x1
Single-arm Bicep Curl Machine:
50x15x1
50x15x1
50x15x1
50x15x1
50x15x1
Standing Overhead Bicep Cable Curl:
20x20x1
20x20x1
20x20x1
20x20x1
20x20x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
Duration: 80 minutes