Deads feeling nice and easy.
Conventional Deadlift:
135x12x1
225x6x1
315x5x1
420x3x1
480x3x1
540x5x1
540x3x1
DE Deadlift:
365x3x1
365x3x1
365x3x1
365x3x1
365x3x1
365x3x1
BB Rows:
315x10x1
325x10x1
335x10x1
345x10x1
315x10x1
Seated Single-arm Bicep Curl Machine:
50x10x1
75x10x1
75x10x1
75x10x1
50x10x1
50x10x1
50x10x1
50x10x1
OH DB Extension:
70x30x1
Duration: 60 minutes
Good inclines today. Had to use the heavier thick bar, but still counted it as the same (45lbs). Could tell it made things a bit harder, but still got the 340×3 target – barely. That last rep was a real grinder. Had some good paused work (305×4, twice).
Incline Bench Press:
135x12x1
185x6x1
225x6x1
275x3x1
305x3x1
340x3x1 (PR)
Paused Incline Bench Press:
305x4x1 (PR)
305x4x1 (PR)
275x8x1
235x12x1
Wide-grip BTN Pulldown:
150x12x1
175x12x1
200x12x1
200x12x1
150x12x1
125x15x1
Flat Neutral-grip DB Bench:
65x10x1
65x10x1
65x10x1
65x20x1
Strict Side-Laterals:
20x12x1
20x12x1
20x12x1
20x12x1
20x12x1
DB Curls:
30x12x1
35x12x1
40x12x1
30x12x1
25x12x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
Duration: 60 minutes
My hips were absolutely killing me today from the start on squats. I ended up skipping the middle work set and just hit the target set and called it good. I wish I could figure out where the hip soreness is coming from. Hips really hurt on leg extensions, too – that might be a contributing factor. Everything else felt real strong.
Paused ATG Squat (high-bar):
135x12x1
255x5x1
345x5x1
445x5x1
Seated Leg Extension Machine:
230x20x1
230x20x1
230x20x1
230x20x1
230x20x1
Wide-grip Shrugs:
225x6x1
315x6x1
405x6x1
495x6x1
545x6x1
595x6x1
645x6x1 (PR)
595x6x1
545x6x1
495x6x1
Seated Neutral Grip Chest Press Machine:
150x6x1
200x6x1
250x6x1
264x6x1
278x7x1
288x7x1 (PR)
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
Duration: 45 minutes
Good bench work today.
Paused Bench Press:
135x12x1
205x5x1
250x5x1
290x5x1
325x6x1 (PR)
315x5x1
290x8x1
250x10x1
Flat DB Bench Press:
80x10x1
110x10x1
110x10x1
110x10x1
110x15x1
Strict Military Press:
165x12x1
165x12x1
BTN Military Press:
45x12x1
65x12x1
85x12x1
Kneeling Lat Pulldowns:
80x12x1
80x12x1
80x12x1
80x12x1
80x12x1
Single-arm Seated Bicep Curl Machine:
50x10x1
50x10x1
50x10x1
50x10x1
50x10x1
Seated Neutral-grip Chest Press Machine:
125x20x1
125x20x1
125x20x1
125x20x1
125x20x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
Duration: 80 minutes
Feeling a ton better today, and switched to conventional pulls for my main deadlift style this training cycle. Everything went well.
Conventional Deadlift:
135x12x1
225x6x1
315x5x1
405x5x1
455x5x1
510x6x1
DE Sumo Deadlift:
315x3x1
315x3x1
315x3x1
315x3x1
315x3x1
315x3x1
BB Row:
325x5x1
325x5x1
325x5x1
325x5x1
325x5x1
325x6x1
325x6x1
325x8x1
Single-arm Seated Bicep Curl Machine:
50x12x1
75x12x1
75x12x1
DB Hammer Curls:
60x12x1
70x12x1
80x12x1
Duration: 40 minutes
My body is fighting off something (cold, allergies?) but I managed to hit the target on inclines today, which was also a PR. Paused reps went great, then cruised the rest of the workout.
Incline Bench Press:
135x12x1
185x6x1
225x5x1
260x5x1
290x5x1
325x5x1 (PR)
Paused Incline Bench Press:
315x3x1
290x5x1
290x5x1
260x8x1
CG Pulldown:
200x6x1
250x6x1
264x6x1
278x6x1
278x6x1
Standing DB Curls:
30x12x1
30x12x1
35x12x1
35x12x1
35x12x1
Seated Bicep Curl Machine:
75x12x1
100x12x1
125x12x1
125x12x1
125x12x1
Single-arm Cable Extensions:
20x12x1
20x12x1
20x12x1
20x12x1
20x12x1
OH Rope Extension:
50x12x1
50x12x1
50x12x1
Rope Pushdowns:
50x12x1
50x12x1
50x12x1
Seated Pec Flye Machine:
75x12x1
75x12x1
75x12x1
75x12x1
75x12x1
75x12x1
75x12x1
Duration: 45 minutes
Nice quick lower workout to end the deload week.
DE Conventional Deadlift:
315x2x1
315x2x1
315x2x1
315x2x1
315x2x1
315x2x1
315x2x1
315x2x1
315x2x1
315x2x1
Seated Leg Extension Machine:
110x10x1
110x10x1
110x10x1
110x10x1
110x10x1
Seated Leg Curl Machine:
110x10x1
110x10x1
110x10x1
110x10x1
110x10x1
Straight-arm Lat Pushdowns:
43x12x1
43x12x1
43x12x1
43x12x1
43x12x1
Duration: 30 minutes
Deloading this week.
Paused Incline Bench Press:
135x12x1
185x6x1
225x5x1
225x5x1
225x5x1
Incline Bench Press:
225x25x1
Wide-grip Pulldowns (widest grip, bench plane):
100x12x1
100x12x1
100x12x1
Wide-grip BTN Pulldowns:
100x12x1
100x12x1
100x12x1
Seated Pec Flye Machine:
70x12x1
70x12x1
70x12x1
Neutral-grip Seated Chest Press Machine:
75x20x1
75x20x1
75x20x1
Seated Tricep Extension Machine:
75x12x1
75x12x1
OH DB Extension:
50x20x1
50x20x1
50x20x1
Seated Bicep Curl Machine:
62x12x1
62x12x1
62x12x1
62x12x1
62x12x1
Seated Shoulder Press Machine:
75x12x1
75x12x1
75x12x1
75x12x1
75x12x1
Duration: 45 minutes
Good squats today, but my hips were killing me. Going to deload next week in hopes that they recover a bit. Nice little rep PR on zombies.
Paused ATG Squat (high-bar):
135x12x1
225x6x1
385x5x1
435x3x1
485x1x1
525x1x1
Zombie ATG Front Squat:
315x3x1
335x3x1
355x5x1 (PR)
Seated Leg Extensions:
230x20x1
230x20x1
230x20x1
230x20x1
230x20x1
Band Hip Abduction:
red x50x1
red x50x1
Duration: 60 minutes
Solid bench day today. PR with 350×3 paused, and a pretty easy single at 360.
Paused Bench Press:
135x12x1
185x6x1
225x6x1
280x5x1
320x3x1
350x3x1 (PR)
360x1x1
Slingshot Bench Press:
350x10x1
350x10x1
350x10x1
350x10x1
JM Press:
45x12x1
65x12x1
85x12x1
105x12x1
105x12x1
105x12x1
Single-arm Seated Bicep Curl Machine:
50x12x1
50x12x1
62x12x1
75x12x1
87x12x1
87x12x1
Pec Flye Machine (dropset):
170x12x1
150x12x1
130x12x1
110x12x1
90x25x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
Duration: 60 minutes