Stealth's Workout Journal

Extreme, extreme soreness in my rear delts and traps from those push presses yesterday. I really almost scrapped squats after doing 135 and 225 since I could barely hold the bar, but things got better as I added weight. Ended up easily hitting the target of 525×5, plus a rep. Moved on to zombie front squats and hit a PR there with 350 for 3. Actually pretty easy; starting to think 405 will be there soon, if not already.

Wide-stance Squat:
135x12x1
225x5x1
315x5x1
425x5x1
475x5x1
525x6x1

Zombie ATG Front Squat:
225x3x1
275x3x1
325x3x1
350x3x1 (PR)
325x3x1

Standing Band Adduction:
doubled red x20x1
doubled red x20x1
doubled red x20x1
doubled red x20x1

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

Duration: 60 minutes

Giving bench press a go on the 5-3-1 routine. 315×5 was the target for today, and it was not a problem, but also not as easy as I had hoped; I am pretty fatigued from Monday still. I decided to do push presses for the first time in a long time and was pleased to still be able to hit a pretty easy 255 triple.

Bench Press:
135x12x1
135x12x1
185x6x1
225x5x1
240x5x1
275x5x1
315x6x1

Push Press:
45x12x1
45x12x1
45x12x1
95x10x1
135x10x1
185x6x1
225x5x1
255x3x1

Shrugs:
225x5x1
315x5x1
405x5x1
495x5x1
585x5x1
585x5x1
495x6x1
495x10x1
405x12x1

Single-arm Cable Pushdowns:
20x12x1
20x12x1
20x12x1
20x12x1
20x12x1
20x12x1

OH Band Extensions:
red x12x1
red x12x1
red x12x1

Duration: 60 minutes

Good pulls. 605 was nice and easy. SLDLs felt pretty solid. Underhand grip on bb rows for a change.

Deadlift:
135x12x1
225x6x1
315x3x1
405x3x1
465x5x1
525x5x1
605x6x1

SLDL:
405x4x1
455x4x1
505x4x1

Underhand BB Rows:
225x4x1
275x4x1
325x4x1
325x4x1
275x6x1
275x6x1
225x10x1

OH Band Extensions:
red x10x1
red x10x1
red x10x1

OH BB Extensions:
45x10x1
45x10x1
45x10x1

Band Abduction:
red x20x1
red x20x1
red x20x1

Duration: 60 minutes

Good pressing today. Easily hit the target 310×5 and added a rep. Had a couple more there. Did some rep work on the way down, then worked up to a pretty easy 315×5 on decline. Curls and light back work to finish things off.

Incline Bench Press:
135x12x1
135x12x1
185x6x1
225x5x1
245x5x1
275x5x1
310x6x1 (PR)
275x6x1
255x8x1
235x12x1

Decline Bench Press:
225x5x1
275x5x1
295x5x1
315x5x1
225x12x1

Bench Dips:
bw x12x1
bw x12x1
bw x12x1
bw x12x1

CG Pulldown:
150x10x1
200x10x1
250x10x1
200x10x1
200x12x1

Seated Bicep Curl:
75x10x1
100x10x1
125x10x1
100x10x1
100x10x1
100x10x1
100x10x1
75x12x1
50x15x1

Overhead Band Extensions:
red x10x1
red x10x1
red x10x1
red x10x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

Deviated from the 5-3-1 rep scheme again and went 2-2-1 with the target work sets, then went for a new 1rm. Hit 635 handily despite one of my knee wraps unraveling while walking the squat out. Could have doubled it for sure. 655 next time? Great week for lifting hitting PRs on each of my 3 big lifts.

Wide-stance Squat:
135x12x1
225x6x1
315x5x1
415x2x1
505x2x1
565x1x1
615x1x1
635x1x1 (PR)

Band Adduction:
doubled red x30x1
doubled red x30x1

DB Hammer Curls (one big drop set):
75x6x1
70x6x1
65x6x1
60x6x1
55x6x1
50x6x1
45x6x1
40x8x1
35x8x1
30x10x1
25x12x1
20x15x1
15x20x1

Duration: 45 minutes

Decent benching but I had to hold things back a bit since my elbow was complaining on the heavier work. Feel like I had a lot more in me, but pressing 2x a week is proving to be hard on the elbow; probably going to have to dial things back some.

Bench Press:
135x12x1
185x6x1
225x5x1
275x3x1
325x2x1
350x1x1
350x2x1
325x5x1

Long-paused Bench Press:
225x10x1
225x10x1

Bench Dips:
bw x12x1
bw x12x1
bw x12x1

Neutral Grip Flat DB Bench:
60x5x1
90x5x1
110x5x1
130x4x1

Snatch-grip Shrugs:
225x10x1
315x10x1
405x10x1
495x10x1

Duration: 60 minutes

Awesome pulling today. I opted to skip the 5-3 structure and just did doubles for my first two work sets as I wanted to go after a new 1rm. 660 was the target single and it did not feel the best, so I added 50lbs and smoked 710 – could have hit 3-4 reps for sure. Moved on to 725 and nailed it for a double. I think my true 1rm is in the 735-750 range right now. Conventionals and rows went well afterwards.

Deadlift:
135x12x1
135x12x1
225x6x1
315x5x1
405x3x1
515x2x1
590x2x1
660x1x1
710x1x1
725x2x1 (PR)

Conventional Deadlift:
405x2x1
475x2x1
525x1x1
575x1x1
600x1x1

BB Rows:
225x6x1
275x6x1
275x6x1
275x6x1
275x6x1
325x6x1

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

Band Abduction:
red x30x1
red x30x1

Duration: 90 minutes

Excellent workout. Killed it on inclines today. Target single was 340 and I could have doubled it. Decided to go for 350 and nailed it; feels good to check off that goal. Did some triples on the way down and coasted through some light assistance – lots of heavy lifting left this week.

Incline Bench Press:
135x12x1
135x12x1
185x6x1
225x5x1
270x5x1
305x3x1
340x1x1
350x1x1 (PR)
315x3x1
295x3x1
275x3x1
225x15x1

Seated Chest Press – Neutral Grip:
100x50x1
200x10x1

Seated Shoulder Press Machine:
100x50x1
150x10x1

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

Concentration Curl:
60x6x1
60x6x1
60x6x1
60x6x1
60x8x1

OH Band Extensions:
red x10x1
red x10x1
red x10x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

Killed it on squats today despite my low back being tight from snow removal. 535 triple was the target and hit an easy 6. Plenty more in the tank. 405 for 5 on ATG zerchers was cake. Hoping to go after some good singles next week.

Wide-stance Squat:
135x12x1
225x6x1
315x5x1
425x3x1
475x3x1
535x6x1

Zercher ATG Squat:
225x5x1
315x5x1
405x5x1

Band Adduction:
doubled red x20x1
doubled red x20x1
doubled red x20x1

Seated Leg Extensions:
325x20x1
325x20x1
325x20x1
325x20x1

Bicep Curl Machine:
75x5x1
100x5x1
125x5x1
137x5x1
125x5x1
112x5x1
112x5x1
112x5x1
112x5x1
112x5x1

Duration: 45 minutes

Good day for benching. Trying to do more volume with heavy weight. First single at 350 felt slow, but I did another set and got a solid double. Did one more set and hit a triple, which is a 3 rep PR – not bad. I did not do too much back work – plenty of snow to shovel to take care of that.

Bench Press:
135x12x1
135x12x1
185x6x1
225x5x1
275x3x1
325x1x1
350x1x1
350x2x1
350x3x1 (PR)
325x5x1

Long-Paused Bench Press:
225x5x1
225x5x1
225x5x1

Standing Overhead DB Press:
60x12x1
60x12x1

Snatch-grip Shrugs:
225x10x1
315x10x1
315x10x1
315x10x1
315x10x1

Bench Dips:
bw x12x1
bw x12x1
bw x12x1
bw x12x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes