Author: stealth

Despite having a bad migraine last night/this morning I breezed through squats, pausing each rep in the hole 2-5 seconds.

Paused ATG Squats (high-bar):
135x12x1
225x6x1
335x5x1
385x5x1
435x6x1

Seated Leg Extension:
210x20x1
210x20x1
210x20x1
210x20x1
210x20x1

Seated Neutral Grip Chest Press Machine:
150x10x1
200x10x1
250x10x1
257x10x1 (PR)
225x10x1
200x10x1

Wide-grip Shrugs:
225x6x1
315x6x1
315x6x1
315x6x1
315x6x1
315x6x1
315x6x1
315x6x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

Pretty craptastic workout. Pressing strength was just weak today, but I hit the reps I wanted at least.

Paused Bench Press:
135x12x1
205x10x1
245x5x1
285x5x1
320x5x1
285x8x1
245x10x1

Flat DB Bench:
80x10x1
110x10x1
110x10x1
110x10x1
110x10x1

Strict Military Press:
155x10x1
155x10x1
155x10x1

Seated Shoulder Press Machine:
100x12x1
100x12x1
100x12x1

Kneeling Single-arm Lat Pulldowns:
80x12x1
80x12x1
80x12x1
80x12x1
80x12x1
80x12x1

Seated Single-arm Bicep Curl Machine:
50x10x1
50x10x1
50x10x1
50x10x1
50x10x1
50x10x1
50x10x1
50x10x1
37x12x1
37x12x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

Deads were OK today. Sumos still feeling like garbage. Speed conventionals felt solid. Thinking of dropping sumos for a while…not sure yet.

Deadlift:
135x12x1
225x10x1
315x10x1
405x5x1
505x5x1
565x5x1
615x5x1

DE Conventional Deadlift (15s rests):
315x2x1
315x2x1
315x2x1
315x2x1
315x2x1
315x2x1

BB Rows:
325x4x1
325x4x1
325x4x1
325x4x1
325x4x1
325x4x1
325x4x1
325x4x1
325x4x1
325x4x1

Seated Leg Curl:
285x12x1
285x12x1
285x12x1
285x12x1
285x12x1

Duration: 60 minutes

Great inclines today. Feeling really strong on these. Almost had 7 reps @ 320 but just ran out of gas. Paused inclines felt great.

Incline Bench Press:
135x12x1
185x6x1
255x5x1
285x5x1
320x6x1 (PR)

Paused Incline Bench Press:
285x5x1
285x6x1
255x10x1

CG Pulldowns:
200x6x1
250x6x1
264x6x1
278x6x1
292x6x1
313x7x1

Single-arm Cable Extension:
20x12x1
23x12x1
27x12x1
30x12x1
30x12x1
30x12x1

Standing DB Curls:
30x12x1
35x12x1
40x12x1
45x12x1
50x12x1

Pec Flye Machine:
170x12x1
184x12x1
198x12x1
198x12x1
184x12x1
170x12x1

Duration: 60 minutes

Had to do the Friday squat session today due to stuff going on over the weekend. Squats were solid. Easy and strong.

Paused ATG Squats:
135x12x1
225x6x1
375x5x1
425x3x1
475x1x1
505x1x1
515x1x1

Zombie ATG Front Squats (60s rests):
295x3x1
295x3x1
295x3x1

Seated Leg Extension Machine:
210x20x1
210x20x1
210x20x1
210x20x1
210x20x1

Duration: 35 minutes

Decent benching today. Sore from Monday still and that slowed things down a bit. Focusing on reps with the slingshot bench.

Paused Bench Press:
135x12x1
185x6x1
225x6x1
275x5x1
315x3x1
345x2x1

Slingshot Bench Press:
345x10x1
365x8x1
385x6x1
345x10x1

JM Press:
45x15x1
65x15x1
75x15x1
85x15x1
95x15x1

Single-arm Seated Bicep Curl Machine:
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1

Seated Pec Flye Machine (dropset):
170x12x1
150x12x1
130x12x1
110x15x1
90x20x1

Shrugs:
225x20x1
315x20x1
315x20x1
315x20x1
315x20x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

Sumo deads just are not feeling -right- yet. Got the target single easily for a triple, but things just feel off. Did some conv. pulls and those all felt great.

Deadlift:
135x12x1
225x6x1
315x5x1
405x5x1
505x5x1
585x3x1
650x3x1

Conventional Deadlift:
405x3x1
495x2x1
545x2x1
575x2x1
575x2x1

BB Row (back parallel, pulling to upper chest):
225x6x1
225x6x1
225x6x1
225x6x1
225x6x1

Single-arm Rope Face Pulls:
40x12x1
60x12x1
80x12x1
80x12x1
80x12x1
80x12x1

Duration: 60 minutes

Strong pressing today. Doubled my previous 1RM on incline and hit a new 3RM (and overall PR) on paused incline. Good stuff.

Incline Bench Press:
135x12x1
185x10x1
225x6x1
280x5x1
315x3x1
350x2x1 (PR)

Paused Incline Bench Press:
320x3x1 (PR)
280x7x1
225x12x1

Standing Arnold DB Presses:
55x12x1
60x10x1
70x10x1
80x8x1

Wide-grip Lat Pulldown (bench press rom):
175x6x1
200x6x1
200x6x1
225x6x1
225x6x1

Reverse Cable Pushdown:
40x12x1
60x12x1
80x12x1
40x12x1
40x12x1
40x15x1
40x15x1
40x15x1
40x20x1
40x20x1

Seated Bicep Curl Machine:
100x10x1
150x10x1
125x10x1
125x10x1
100x10x1
100x10x1
100x10x1
100x10x1
75x15x1
50x30x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

Good squats – all work reps paused. Long pauses on the last set (5+ seconds per rep).

Paused ATG Squat (high-bar):
135x12x1
225x6x1
355x3x1
405x3x1
445x4x1

Seated Leg Extensions:
190x20x1
190x20x1
190x20x1
190x20x1
190x20x1

Seated Tricep Extensions:
75x12x1
75x12x1
75x12x1
75x12x1
75x12x1

Bench Dips:
bw x15x1
bw x15x1
bw x15x1
bw x15x1
bw x15x1

Rope Face Pulls:
80x20x1
80x20x1
80x20x1
80x20x1
80x20x1

Duration: 50 minutes

Another great pressing session. Pauses are getting longer each session, it seems. No pain on the strict militaries this week, for a change.

Paused Bench Press:
135x12x1
185x6x1
225x5x1
260x3x1
295x3x1
330x4x1 (PR)
295x6x1
260x8x1
225x12x1

Strict Military Press (30s rests):
145x12x1
145x12x1
145x12x1
145x12x1
145x12x1

Shrugs (hold at top of each rep for 2-3s):
225x5x1
315x5x1
405x5x1
495x5x1
585x5x1 (PR)
495x5x1
405x5x1
315x5x1
225x5x1

BB Curls:
135x12x1
135x12x1
135x12x1
135x12x1
135x12x1

Seated Chest Press Machine – Neutral Grip:
150x12x1
162x12x1
175x12x1
200x12x1
250x12x1 (PR)

Band Pull-Aparts:
red x100x1
red x50x1
red x75x1

Duration: 60 minutes