Deads felt OK today – still feeling a bit off. I did not have much energy for conventionals after sumos – the 575×8 wore me out.
Deadlift:
135x12x1
225x10x1
315x5x1
405x3x1
495x5x1
575x3x1
640x3x1
575x8x1
Conventional Deadlift:
405x3x1
455x2x1
505x1x1
Wide-grip BB Row:
225x6x1
275x6x1
275x6x1
275x6x1
275x6x1
Single-arm Cable Face Pulls:
40x12x1
60x12x1
80x12x1
80x12x1
80x12x1
80x12x1
Duration: 60 minutes
Decent inclines today. Strength was not fully there, but I did what I needed to do.
Incline Bench Press:
135x12x1
185x6x1
225x5x1
275x5x1
310x3x1
345x1x1
Paused Incline Bench Press:
315x3x1
275x8x1
225x12x1
Standing Arnold DB Presses:
55x12x1
55x12x1
55x12x1
Wide-grip Lat Pulldown (bench press rom):
175x6x1
200x6x1
200x6x1
225x6x1
225x6x1
Reverse Cable Pushdown:
40x12x1
60x12x1
80x12x1
80x12x1
80x12x1
Seated Bicep Curl Machine:
100x12x1
125x12x1
150x10x1
125x10x1
100x12x1
100x12x1
100x12x1
100x12x1
75x12x1
50x12x1
Band OH Extension:
red x12x1
red x12x1
red x12x1
red x12x1
red x12x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
Duration: 60 minutes
Squats were easy – paused the last set’s reps.
ATG Squats (high-bar):
135x12x1
225x10x1
345x3x1
390x3x1
435x5x1
Seated Leg Extension:
170x20x1
170x20x1
170x20x1
170x20x1
170x20x1
Seated Tricep Extensions:
75x12x1
75x12x1
75x12x1
75x12x1
75x12x1
Rope Face Pulls:
80x20x1
80x20x1
80x20x1
80x20x1
80x20x1
Bench Dips:
bw x15x1
bw x15x1
bw x15x1
bw x15x1
bw x15x1
Duration: 35 minutes
Good benching today, more PRs to follow. Strict militaries still pinging my rear right delt at the bottom of the rom, though.
Paused Bench Press:
135x12x1
185x6x1
225x5x1
255x3x1
290x3x1
325x4x1 (PR)
290x6x1
255x8x1
225x12x1
Strict Military Press:
135x12x1
135x12x1
135x12x1
135x12x1
135x12x1
Seated Pec Flye Machine:
170x12x1
170x12x1
170x12x1
198x12x1
212x12x1
170x12x1
Seated Neutral Grip Chest Press:
150x12x1
150x12x1
150x12x1
150x15x1
200x15x1
BB Curls:
135x12x1
135x12x1
135x12x1
135x12x1
135x12x1
Shrugs (pause at top for 2-3 seconds):
225x5x1
315x5x1
405x5x1
495x5x1
585x5x1 (PR)
495x5x1
405x5x1
315x5x1
225x5x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
Duration: 75 minutes
Got a wild hair in me to go after some heavy conventionals and worked up to a new pr – not bad.
Conventional Deadlift:
135x12x1
225x10x1
315x6x1
405x3x1
495x3x1
545x2x1
595x1x1
615x2x1 (PR)
SLDL:
495x3x1
495x3x1
405x5x1
DB Rows:
150x6x1
175x6x1
150x6x1
150x6x1
150x6x1
Single-arm Bicep Curl Machine:
50x10x1
62x10x1
75x8x1
87x8x1
100x6x1
75x10x1
62x15x1
50x20x1
Reverse Bicep Curl Machine:
50x30x1
50x30x1
37x50x1
Duration: 60 minutes
Good workout to start the month off. Inclines were solid, and paused work felt really good.
Incline Bench Press:
135x12x1
185x10x1
225x6x1
260x3x1
290x3x1
325x3x1
Paused Incline Bench Press:
290x5x1 (PR)
260x8x1
225x12x1
Seated Pec Flye Machine:
170x10x1
184x10x1
198x10x1
212x10x1
226x10x1
198x10x1
170x10x1
Seated Lat Row Machine:
200x20x1
200x20x1
200x20x1
200x20x1
200x20x1
Strict DB Side Laterals:
20x12x1
20x12x1
20x12x1
20x12x1
20x12x1
Paused Flat Neutral-grip DB Bench:
55x10x1
55x10x1
55x10x1
55x10x1
55x10x1
Flat Underhand-grip DB Bench (super with neutral grip):
55x10x1
55x10x1
55x10x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
Duration: 75 minutes
Shortened workout week so I doubled up squats and bench today. Everything was easy.
Paused Bench Press:
135x12x1
185x6x1
235x5x1
275x5x1
310x5x1
225x5x1
225x5x1
ATG Squats (high bar):
135x10x1
225x10x1
315x5x1
365x5x1
415x5x1
Chins/Pull-ups:
bw x12x1
bw x12x1
bw x12x1
bw x12x1
bw x12x1
Rope Face Pulls:
80x20x1
80x20x1
80x20x1
80x20x1
80x20x1
Single-arm Cable Curls:
40x10x1
40x10x1
40x10x1
40x10x1
40x10x1
40x10x1
40x10x1
Reverse Cable Pushdowns:
50x20x1
50x20x1
50x20x1
50x20x1
50x20x1
Seated Pec Flye Machine:
170x12x1
184x12x1
198x12x1
198x12x1
170x12x1
Duration: 75 minutes
Shit show of a workout – too hot, not enough energy, knee achy, yadda yadda.
Deadlift:
135x12x1
225x10x1
315x10x1
405x5x1
495x5x1
555x5x1
605x5x1
Sumo SLDL:
405x5x1
405x5x1
405x5x1
BB Rows:
225x6x1
225x6x1
225x6x1
225x6x1
225x10x1
OH Band Extensions:
red x20x1
red x20x1
red x20x1
Duration: 60 minutes
Ahh, feels good to be back in the gym after 12 days off. Inclines felt really strong and fast. Gave dips a try to see how the elbow likes them – they hurt a little so we will see how they progress.
Incline Bench Press:
135x12x1
135x12x1
185x6x1
245x5x1
275x5x1
310x5x1
Paused Incline Bench Press:
275x5x1
275x5x1
Narrow CG Pulldowns:
200x6x1
250x6x1
264x6x1
278x6x1
292x6x1
306x6x1
Dips:
bw x12x1
bw x12x1
bw x12x1
Seated Pec Flye Machine:
170x10x1
170x10x1
170x10x1
170x10x1
Single-arm Cable Extensions:
13x20x1
17x20x1
17x20x1
Single-arm Seated Bicep Curl Machine:
50x10x1
62x10x1
75x10x1
87x10x1
87x10x1
50x10x1
50x10x1
50x10x1
50x10x1
50x10x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
Duration: 70 minutes
Nice squats today. Short on time so really did not do much for warmups and just got after it. High bar, long 5 second pauses in the hole on each rep.
Paused ATG Squat:
225x6x1
355x5x1
405x3x1
455x2x1
Chins:
bw x12x1
bw x12x1
bw x15x1
Single-arm Seated Bicep Curl Machine:
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1
DB Hammer Curls:
55x10x1
50x10x1
45x10x1
40x10x1
35x10x1
30x10x1
25x10x1
Duration: 30 minutes