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

3/3 – Deadlift – 5/3/1

So-so workout. My hips still have a ton of fatigue from squats on Friday, and my CNS was just feeling shut-down today. Still managed to double the target 1-rep weight for this cycle, though, and had more there. Moved on to conventionals which felt just as slow/sluggish, but did some decent work. Finished with rows and curls.

Deadlift:
225x10x1
225x10x1
315x6x1
405x3x1
535x2x1
610x2x1
685x2x1

Conventional Deadlift:
405x2x1
475x2x1
525x2x1
575x2x1
525x3x1

Snatch-grip BB Rows:
225x5x1
275x5x1
325x5x1
275x5x1
225x10x1

Seated Bicep Curl Machine:
100x5x1
100x5x1
125x5x1
150x5x1
150x5x1
137x5x1
125x5x1
112x6x1
100x15x1

Duration: 60 minutes

3/2 – Incline – 5/3/1

I was not feeling quite up to going for the target single today for this cycle (350), but managed a few singles @ 335, and some doubles at 315 after. Decided to do some push presses (second time doing them since last July or so) and worked up to a pretty easy 275 single, beltless. Real happy with that.

Incline Bench Press:
135x12x1
185x6x1
235x5x1
280x5x1
315x3x1
335x1x1
335x1x1
315x2x1
315x2x1
275x6x1
225x15x1

Push Press:
95x10x1
135x6x1
185x6x1
225x5x1
255x2x1
275x1x1

BTN Wide-grip Pulldowns:
150x10x1
150x10x1
150x10x1
150x10x1
150x12x1

Seated Tricep Extension:
75x12x1
75x12x1
75x12x1
75x12x1
75x12x1

Single-arm Cable Extension:
20x12x1
20x12x1
20x12x1

Band Pull-Aparts:
red x20x1
red x20x1
red x20x1

Duration: 60 minutes

2/27 – Squat – 3’s

Good squats today. 555×7 was solid.

Wide-stance Squats:
135x12x1
225x6x1
335x5x1
445x3x1
495x3x1
555x7x1

Seated Leg Extension:
325x20x1
325x20x1
325x20x1
325x20x1
325x20x1

Standing Band Adduction:
red x30x1
red x30x1
red x30x1

Seated Bicep Curl Machine:
100x12x1
100x12x1
100x12x1
100x12x1
100x12x1
150x8x1
150x8x1
100x15x1
75x25x1

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

Duration: 60 minutes

2/26 – Bench – 3’s

Not bad, pressing felt alright today.

Bench Press:
135x12x1
185x6x1
225x6x1
265x3x1
300x3x1
340x3x1

Slingshot Bench Press:
340x5x1
385x3x1
405x2x1
415x2x1

Flat Neutral-grip DB Bench:
55x10x1
80x10x1
100x10x1

Bench Dips:
bw x12x1
bw x12x1
bw x20x1

Shrugs:
225x6x1
315x6x1
405x6x1
495x6x1
585x6x1
675x6x1

Snatch-grip Shrugs:
495x8x1
405x8x1
315x8x1

Band Pull-Aparts:
red x30x1
red x30x1
red x30x1

Duration: 60 minutes

2/23 – Incline – 3’s

Good pressing today. The triple with 330 was tough – pretty slow last rep. Declines were nice and smooth.

Incline Bench Press:
135x12x1
185x6x1
225x6x1
265x3x1
295x3x1
330x3x1 (PR)
315x2x1

Decline Bench Press:
225x3x1
275x3x1
315x3x1
315x4x1
315x3x1
315x3x1

Pull-ups:
bw x10x1
bw x10x1
bw x10x1
bw x10x1

Seated Bicep Curl Machine:
75x10x1
100x10x1
125x10x1
137x10x1
150x6x1
125x6x1
100x10x1
75x15x1
50x20x1

Reverse Single-arm Bicep Curl Machine:
25x10x1
25x10x1
25x10x1

OH DB Extension:
60x15x1
70x15x1
80x15x1
90x15x1
100x15x1

Band Pull-Aparts:
red x20x1
red x20x1
red x50x1

Duration: 70 minutes

2/20 – Squat – 5’s

Squats were really solid today. As usual I feel pretty crappy until I get to the heaviest set, then I blast through it. After doing my regular squats I decided to push those atg zombie front squats a bit to see what my max is and I ended up crushing 405 for a single pretty handily, despite all the work beforehand. I am pretty pumped about that one.

Wide-stance Squat:
135x12x1
225x6x1
325x5x1
435x5x1
485x5x1
535x6x1

ATG Zombie Front Squat:
225x3x1
275x3x1
325x1x1
375x1x1
390x1x1
405x1x1 (PR)

Standing Band Adduction:
doubled red x30x1
doubled red x30x1
doubled red x30x1
doubled red x30x1

Preacher Curls:
75x12x1
95x12x1
95x12x1
95x12x1
95x12x1
95x12x1
75x12x1

Duration: 80 minutes