9/11 – Paused Bench Press – 5/3/1

Still really low on energy but pressing went really well today. Only 5lbs off my paused 1rm PR, but the 375 today was paused longer. Hit another pr with 330 for 5, then went above 315 on close grip bench for the first time, hitting 330 an 335 for PRs.

Paused Bench Press:
135x12x1
185x10x1
240x5x1
290x1x1
330x1x1
360x1x1
375x1x1
330x5x1 (PR)
290x8x1

CG Bench Press:
225x5x1
255x1x1
285x1x1
315x1x1
330x1x1 (PR)
335x1x1 (PR)
315x2x1

Pec Flye Machine (drop-set):
170x12x1
160x12x1
150x12x1
140x12x1
130x12x1
120x12x1
110x12x1
100x12x1
90x12x1
80x12x1

Alternating DB Curls:
30x10x1
40x10x1
50x10x1
60x10x1
50x10x1
40x15x1
30x20x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

9/10 – Deadlift – 5/3/1

Really running low on energy this week due to poor sleep (sleep apnea from my tonsil still being swollen) but I still easily hit the target single and added a few reps. Did not push rows too much as my traps started cramping up.

Conventional Deadlift:
135x12x1
225x6x1
315x5x1
450x5x1
520x3x1
580x3x1

DE Deadlift:
420x2x1
420x2x1
420x2x1
420x2x1
420x2x1
420x2x1
420x2x1

BB Row:
315x4x1
335x4x1
365x4x1
365x4x1
315x6x1

Single-arm Rope Face Pulls:
60x12x1
80x12x1
80x12x1
80x12x1
80x12x1

Duration: 60 minutes

9/8 – Incline Bench Press – 5/3/1

Decent pressing today. Matched my previous incline PRs with 365×1 and 330×3 paused. Just barely missed 370. Would have got it had I tried that first – next time!

Incline Bench Press:
135x12x1
185x10x1
225x6x1
265x1x1
295x1x1
330x1x1
365x1x1 (PR)
370x0x1

Paused Incline Bench Press:
330x3x1 (PR)
295x6x1
240x10x1

Wide-grip Lat Pulldown (widest grip, bench plane):
150x10x1
175x10x1
175x10x1
175x10x1
175x12x1
150x12x1

Alternating DB Curls:
35x12x1
45x12x1
35x12x1
35x12x1
35x15x1
25x15x1

Neutral Grip Seated Chest Press Machine:
125x10x1
175x10x1
225x10x1
250x10x1
250x10x1
200x10x1
150x10x1

Rear Delt DB Flyes:
35x50x1

Band Pull-Aparts:
red x50x1
red x50x1
red x75x1

Duration: 75 minutes

8/31 – Incline Bench Press – 3’s

Incline bench felt good today. Got the 345 triple for a PR, with the last rep being a grinder the last half of the rep. 310×5 paused for another PR afterwards.

Incline Bench Press:
135x12x1
185x6x1
235x5x1
280x3x1
310x3x1
345x3x1 (PR)

Paused Incline Bench Press:
310x5x1 (PR)
280x7x1
240x12x1

Wide-grip BTN Pulldown:
150x12x1
175x12x1
175x12x1
175x12x1
175x12x1
175x12x1

Flat Neutral-grip DB Bench:
65x10x1
65x10x1
65x10x1
85x10x1
85x10x1
85x12x1

Strict Side-Laterals:
20x12x1
20x12x1
20x12x1
20x12x1
25x12x1
35x12x1

Concentration Curl:
40x12x1
45x12x1
45x12x1
45x12x1
45x12x1
35x15x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 75 minutes

8/28 – Paused Bench Press – 5’s

Good pressing today. Pushed CG Bench today a bit. 285 was real easy but did not want to push too much yet. Tried chins and shoulder presses but my right lat did not feel quite right so I stopped them after one set.

Paused Bench Press:
135x12x1
205x5x1
255x5x1
295x5x1
330x5x1 (PR)
315x5x1
295x6x1
255x8x1

CG Bench Press:
225x5x1
245x5x1
265x5x1
285x5x1
245x10x1

Pull-ups:
bw x10x1

Wide-grip Lat Pushdowns:
50x12x1
75x12x1
75x12x1
75x12x1
75x12x1
50x12x1

Standing DB Press:
55x10x1

Seated Single-arm Bicep Curl Machine:
37x10x1
50x10x1
50x10x1
50x10x1
50x10x1
50x10x1
37x10x1

Seated Neutral-grip Chest Press Machine:
125x20x1
125x20x1
125x20x1
125x20x1
125x20x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 75 minutes

8/25 – Deadlift – 5’s

Good energy today, but feeling really weak from the meds. Got the deads done that I needed to do.

Conventional Deadlift:
135x12x1
225x6x1
315x5x1
405x5x1
465x5x1
520x5x1

DE Deadlift:
325x3x1
325x3x1
325x3x1
325x3x1
325x3x1
325x3x1

Wide-grip BB Row:
225x6x1
225x6x1
225x6x1
225x6x1
225x6x1

DB Hammer Curls:
40x12x1
60x12x1
80×12-40×12-30x12x1
50×15-40×15-30x15x1
50×18-40×18-30x18x1

Duration: 45 minutes

8/24 – Incline Bench Press – 5’s

Still fighting off the bacterial infection I had last week, but finally got meds from the doc. Energy was low but still managed to hit 330 for 5 to hit the target, and a PR. Some decent paused work afterwards, then cruised through the rest of the workout to give my CNS a break.

Incline Bench Press:
135x12x1
185x6x1
225x5x1
265x5x1
295x5x1
330x5x1 (PR)

Paused Incline Bench Press:
320x2x1
320x2x1
295x5x1
265x8x1

CG Pulldowns:
200x8x1
200x8x1
200x8x1
200x8x1
200x8x1

Standing DB Curls:
35x10x1
35x10x1
35x10x1
35x10x1
35x10x1

Seated Bicep Curl Machine (drop-set):
50x12x1
75x12x1
100x12x1
75x12x1
50x12x1

Tricep Extension Machine:
25x15x1
50x15x1
75x15x1
75x15x1
50x15x1

Single-arm Tricep Extensions:
20x12x1
20x12x1
20x12x1
20x12x1
20x12x1

Single-arm Tricep Pushdowns:
20x12x1
30x12x1

OH Rope Extensions:
30x12x1
40x12x1
50x12x1
60x12x1

Band Pull-Aparts
red x50 x3

Duration: 45 minutes