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
Deads were OK. Hips are still feeling really achy and off when doing sumos. Pleased with being able to hit 600 conventional after the sumo pulls.
Deadlift:
135x12x1
225x10x1
315x6x1
405x5x1
515x5x1
595x3x1
660x2x1
Conventional Deadlift:
405x1x1
475x1x1
545x1x1
600x1x1
BB Row (back parallel, pulling to upper chest):
225x6x1
225x6x1
225x6x1
225x6x1
225x10x1
Single-arm Rope Face Pulls:
40x12x1
60x12x1
80x12x1
80x12x1
80x12x1
Duration: 60 minutes
Another good day for inclines. New PR @ 355 and paused PR @ 325×3.
Incline Bench Press:
135x12x1
185x6x1
225x6x1
285x5x1
320x3x1
355x1x1 (PR)
Paused Incline Bench Press:
325x3x1 (PR)
285x8x1
230x13x1
Standing DB Press:
55x10x1
60x10x1
70x10x1
80x10x1
Wide-grip Lat Pulldown (widest grip, bench plane):
175x6x1
200x6x1
200x6x1
200x6x1
200x10x1
Reverse Cable Pushdowns:
40x12x1
60x12x1
80x12x1
80x12x1
60x12x1
60x12x1
60x12x1
60x12x1
60x12x1
60x25x1
Seated Bicep Curl Machine:
100x10x1
125x10x1
150x10x1
150x10x1
125x10x1
125x10x1
125x10x1
125x10x1
125x10x1
125x10x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
Duration: 60 minutes
Easy squats today with nice long pauses on all reps.
Paused ATG Squat (high-bar):
135x12x1
225x6x1
365x3x1
405x3x1
455x4x1
Seated Leg Extension:
210x20x1
210x20x1
210x20x1
210x20x1
210x20x1
Hammer Chins:
bw x10x1
bw x10x1
bw x10x1
bw x10x1
bw x12x1
Single-arm Rope Extensions:
20x12x1
23x12x1
27x12x1
30x12x1
33x12x1
Bench Dips:
bw x12x1
bw x12x1
bw x12x1
bw x12x1
bw x12x1
Duration: 50 minutes
Really solid benching today. Good progress.
Paused Bench Press:
135x12x1
185x6x1
225x6x1
265x3x1
300x3x1
335x4x1 (PR)
300x6x1
265x8x1
Strict Military Press (30s rests):
155x12x1
155x12x1
155x12x1
Shrugs (paused/held @ the top):
225x5x1
315x5x1
405x5x1
495x5x1
585x5x1 (PR)
495x5x1
405x5x1
315x5x1
225x10x1
BB Curls:
135x12x1
135x12x1
135x12x1
135x12x1
135x12x1
Klokov Press:
45x15x1
45x15x1
45x15x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
Duration: 60 minutes