3/23 – Incline – 3’s

Presses went really well today despite not really feeling -on-.Got the target triple on inclines, then pounded out some good push presses. 290×2 is a PR, and still beltless. Last set of inclines (225×10) was all paused reps.

Incline Bench Press:
135x12x1
185x8x1
225x6x1
265x3x1
295x3x1
330x3x1
225x10x1

Push Press:
95x12x1
135x12x1
185x3x1
225x3x1
255x2x1
280x2x1
290x2x1 (PR)

Seated Chest Press Machine:
100x20x1
150x20x1
200x20x1
150x20x1
100x30x1

Rope Face Pulls:
80x20x1
80x20x1
80x20x1
80x20x1
80x30x1

Single-arm Rope Pushdowns:
20x12x1
20x12x1
20x12x1
20x12x1
20x12x1
20x12x1

Duration: 60 minutes

3/20 – Squat – 5’s

Strong squats today despite my knee feeling a bit off since my last squat session (no pain, but feels really loose/unstable). Zombie atg front squats were cake – could have done 4-5 more reps at 375 but I did not want to push my knee. PR on curls, hah.

Wide-stance Squat:
135x12x1
225x10x1
335x5x1
445x5x1
495x5x1
545x5x1

Zombie ATG Front Squat:
225x3x1
275x3x1
325x3x1
375x3x1 (PR)

EZ Curls:
75x12x1
95x12x1
115x12x1
135x12x1
155x12x1
175x12x1 (PR)
155x12x1
135x12x1
115x12x1
95x12x1

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

Duration: 60 minutes

3/17 – Deadlift – 5’s

Solid pulls today. All from a stop, pretty easy. SLDLs went well – I believe 525×5 is a PR.

Deadlift (reps deloaded):
245x12x1
335x5x1
425x3x1
485x5x1
545x5x1
625x5x1

Conventional SLDL:
425x5x1
475x5x1
525x5x1 (PR)

BB Rows:
245x4x1
295x4x1
345x4x1
345x4x1
295x4x1
245x10x1

Seated Tricep Extension Machine:
75x12x1
75x12x1
100x12x1
100x12x1
75x12x1
75x20x1
50x20x1
50x30x1

Duration: 60 minutes

3/16 – Incline – 5’s

Back at it. Inclines started out feeling a little weak and I cut my 5’s set short a rep. Went back and tripled it to make up for it. Light push presses, focusing on that explosiveness – feels good.

Incline Bench Press:
135x12x1
185x6x1
225x5x1
250x5x1
280x5x1
315x4x1
315x3x1

Push Press:
95x12x1
135x12x1
185x5x1
225x5x1
255x5x1
225x10x1

CG Pulldown:
150x6x1
200x6x1
250x6x1
250x6x1
250x6x1

Seated Bicep Curl Machine:
75x10x1
100x10x1
125x10x1
150x10x1
150x10x1
125x10x1
100x10x1

Bench Dips:
bw x12x1
bw x12x1
bw x12x1
bw x12x1

OH Band Extensions:
red x12x1
red x12x1
red x12x1

Band Pull-Aparts:
red x20x1
red x20x1
red x20x1
red x20x1

Duration: 60 minutes

3/12 – Deload

More deloading.

Flat DB Bench:
55x20x1
65x20x1
85x20x1

Neutral Grip Flat DB Bench:
65x20x1
85x20x1

Flat DB Flyes:
55x20x1
65x20x1
65x20x1

Standing DB Curls:
25x12x1
35x12x1
45x12x1
35x12x1
35x12x1

Reverse BB Curls:
45x30x1
45x30x1
45x30x1

OH Band Extension:
red x12x1
red x12x1
red x12x1

Wide-grip Pulldown:
125x12x1
125x12x1
125x12x1
125x12x1
125x30x1

Band Pull-Aparts:
red x100x1

Duration: 30 minutes

3/9 – Upper – Deload

Deloading this week – I can just tell my hips/knees need it. Started off with some bench, which felt really lame, so naturally I started doing overheads and ended up setting a PR. Really happy with the 275×4 effort (had more in the tank, too). All overheads are still beltless as well. At this pace I might be hitting some really solid weights soon.

Bench Press:
135x12x1
185x10x1
235x10x1
235x10x1

Push Press:
95x10x1
135x10x1
185x6x1
225x5x1
255x3x1
275x4x1 (PR)
255x5x1
225x10x1

CG Underhand Pulldown:
150x12x1
150x12x1
150x12x1

Seated Lat Row Machine:
200x12x1
200x12x1
200x12x1

Seated Bicep Curl Machine:
75x12x1
75x12x1
75x12x1
75x12x1

Seated Tricep Extension Machine:
50x12x1
50x12x1
50x12x1
50x12x1

Duration: 60 minutes

3/6 – Squat – 5/3/1

Great squats. Feels good to end this cycle on a strong note after starting this week so sluggishly. 650 bests my previous 1rm by 10lbs and a rep, so I am really happy with that. Moved on to zombie front squats and hit another PR there with a 410 single.

Wide-stance Squat:
135x10x1
225x6x1
325x6x1
435x5x1
525x3x1
585x1x1
650x2x1 (PR)

Zombie ATG Front Squat:
225x3x1
275x2x1
325x1x1
375x1x1
410x1x1 (PR)

Seated Bicep Curl Machine:
75x12x1
100x12x1
125x12x1
150x12x1
150x12x1
125x12x1
125x12x1
100x12x1
100x12x1
75x12x1

Duration: 60 minutes

3/5 – Bench – 5/3/1

Probably the best workout of the week so far. Pleased with how bench felt despite feeling pretty worn out from all the pressing on Monday. Worked up to 445 on slingshot bench, which is only 15lbs off my PR, and it was pretty easy.

Bench Press:
135x12x1
185x6x1
235x5x1
280x5x1
320x3x1
355x1x1
355x2x1

Slingshot Bench Press:
315x3x1
365x2x1
405x2x1
425x1x1
445x1x1

Shrugs:
225x5x1
315x5x1
405x5x1
495x5x1
585x5x1
675x5x1

OH DB Extension:
50x15x1
70x15x1
90x15x1
110x15x1
130x15x1
70x30x1

Duration: 60 minutes