Stealth's Workout Journal

More wide squats with the single-ply briefs. 515 was easy, but I did not push for more reps to save my hips/knee. ATG Zerchers felt real nice.

Wide-stance Squats:
135x10x1
225x6x1
315x5x1
405x3x1
460x3x1
515x3x1

ATG Zercher Squats:
225x6x1
315x6x1
405x6x1
315x6x1

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

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

DB Hammer Curls:
35x10x1
45x10x1
55x10x1
65x10x1
75x10x1
85x10x1
95x10x1

Decline Sit-ups:
bw x20x1
bw x20x1
+14x20x1
+14x20x1
+14x20x1

Duration: 60 minutes

Good pressing today. Elbow feeling pretty good. Did more singles on bench today – 355 was pretty easy, but hard at the same time since my setup is feeling really unstable/loose still. Time under heavy weight will fix that.

Bench Press:
135x10x1
135x10x1
185x6x1
225x3x1
275x1x1
325x1x1
355x1x1
225x20x1

Reverse CG Bench Press:
135x20x1
135x20x1

CG Pulldown:
150x10x1
200x10x1
200x10x1
200x10x1
200x10x1

Standing DB Press – Neutral Grip:
35x10x1
45x10x1
55x10x1
65x10x1
75x10x1
85x10x1
95x10x1

DB L-Laterals:
35x10x1
35x10x1
35x10x1
40x10x1
45x12x1
50x12x1
25x15x1

Duration: 60 minutes

Blah workout. Tried deads with the briefs on – they felt OK but I was feeling the fatigue from wide-stance squats from Friday, and those rows yesterday. 605×3 was pretty easy but I did not feel like pushing for more reps. My knee really bothered me on conventional pulls and held me back there.

Deadlift (reps deloaded):
135x10x1
225x6x1
315x3x1
405x3x1
475x3x1
545x3x1
605x3x1

Conventional Deadlift:
405x3x1
455x3x1
505x3x1
535x3x1

45-degree Hypers:
bw x10x1
+50x10x1
+60x10x1
+60x10x1

Decline Crunches:
bw x20x1
bw x20x1
+14x20x1
+14x20x1
+14x20x1

Duration: 45 minutes

Good pressing today. Had more there but cut it short on the set @ 315 to take it easy on my elbow. Pushed rows a bit harder today, still all pretty easy. Feeling good with those. Light high volume db pressing felt solid.

Incline Bench Press:
135x10x1
185x10x1
225x3x1
250x3x1
280x3x1
315x4x1 (PR)
225x20x1

BB Rows:
225x5x1
265x5x1
265x5x1
315x5x1
355x5x1
365x5x1
395x5x1

Pec Flye Machine (slow reps):
40x12x1
60x12x1
80x12x1
100x12x1

Flat DB Bench:
50x100x1
60x50x1

Seated Bicep Curl Machine:
75x10x1
100x10x1
125x10x1
150x10x1
100x10x1
86x10x1
75x10x1
62x12x1
50x15x1
37x25x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

Tried wide-stance squats in the briefs for a change of pace. Hips felt pretty good with the additional support. Knee felt OK. Tried some ATG warmups and the knee did not like those. Worked up to the target 495×5, which was pretty easy.

Wide-stance Squats:
135x10x1
225x6x1
315x5x1
385x5x1
440x5x1
495x5x1

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

Preacher Curls:
75x10x1
95x10x1
115x10x1
125x6x1
125x6x1
115x6x1
115x6x1
95x10x1

Seated Rows Machine:
200x20x1
200x20x1

Seated Rear Delt Flye Machine:
40x20x1
40x20x1

Duration: 45 minutes

Good upper body workout. My elbow was feeling pretty solid today so I did some low volume benching, slowly adding weight there. 350 was not too bad. Setup is awkward since I am unracking at around 3/4 rep position and never really able to get settled as I’m not locking the weight out and holding it for a few seconds (like I like to do) to start. Did some neutral grip standing db presses – all real easy, and the elbow did not mind. Wide-grip rows and snatch-grip shrugs felt great.

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

Seated Shoulder Press Machine:
100x50x1

Standing DB Press – Neutral Grip:
30x10x1
40x10x1
50x10x1
60x10x1
70x10x1
80x10x1
90x10x1

Straight-arm DB Laterals:
25x12x1
25x12x1
25x12x1

Wide-grip BB Rows:
225x10x1
275x10x1
325x10x1
275x10x1
225x15x1

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

Duration: 60 minutes

Pulling was easy today, but damn if my hips are not killing me. My hips are double jointed and as these raw pulls get heavier the toll being taken is just too great, I think. Single-ply briefs, even loose, provide enough tightness to keep my hips in place, so I think next week I will have to switch back to using them full-time. Maybe keep light raw deads in as assistance.

Deadlift (reps deloaded):
245x5x1
335x5x1
445x5x1
505x5x1
575x6x1

SLDLs:
335x5x1
385x5x1
435x5x1
435x5x1
385x5x1

Ab Roll-outs:
bw x10x1
bw x10x1
bw x10x1
bw x10x1
bw x10x1

45-degree Hypers:
+45x10x1
+45x10x1
+45x10x1
+45x10x1
+45x10x1

Duration: 60 minutes

Feels good to be back from the week off. I must have needed it as bodyweight shot up 5lbs, and it looks to be mostly lean mass. We will see if it drops this week with the increased activity.

Lots of aches and pains during the off week – healing pains maybe? My shoulders and elbow were stiff and complained during inclines, but nothing too bad. I did the target amount of reps @ 300, but could have had more. I am going to try to dial back pressing movements to help my elbow. Rows felt great – all really easy and explosive.

Incline Bench Press:
135x10x1
135x10x1
185x5x1
235x5x1
265x5x1
300x5x1

BB Rows (overhand and underhand grips, alternating):
225x10x1
225x10x1
275x10x1
275x10x1
275x10x1
275x10x1
225x15x1
225x15x1

Seated Chest Press Machine – Neutral Grip:
100x50x1
100x50x1

Chest Flye Machine (focus on tut and stretch):
40x15x1
40x15x1
40x30x1

DB Hammer Curls:
55x10x1
65x10x1
75x10x1
85x10x1
100x10x1

DB Curls (elbows tucked,arms out to sides):
40x12x1
40x12x1
40x12x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 50 minutes

Tried some heavier bench today – felt OK. Nothing spectacular but I should not be disappointed since I have not benched over 300 in months – and I already went hard on incline this week.Did a little extra volume since I am taking tomorrow off – no squats since I think my knee should have some more time to recuperate. Deload next week, finally.

Seated Chest Press Machine – Neutral Grip:
100x20x1
100x20x1

Seated Chest Press Machine:
100x20x1
100x20x1

Shoulder Press Machine:
100x20x1
100x20x1
100x20x1

Bench Press:
135x10x1
135x10x1
135x10x1
185x5x1
225x3x1
275x2x1
300x1x1
325x1x1
345x1x1
315x3x1

Smith Reverse CG Bench:
105x10x1
195x10x1
245x3x1
285x3x1
195x10x1

DB L-Laterals:
30x10x1
40x10x1
50x10x1
30x12x1
30x12x1

Wide-grip Shrugs:
225x4x1
315x4x1
405x4x1
495x4x1
585x4x1
635x4x1
635x4x1
585x4x1
495x4x1
405x10x1
315x10x1
225x10x1

BB Rows (overhand):
225x10x1
265x10x1
320x10x1

Seated Bicep Curl Machine:
75x20x1
75x20x1
75x25x1
75x25x1
75x30x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

Pulls were OK today. Lots of hip fatigue was evident from the start with warmups. Managed to grind out a double @ 630 for a raw pr. Put on my briefs, since I have not used them in a long time, and did another double with 630. Felt about the same as the raw double. Lots of deep achiness in my hips, that has been building week to week from deads, so next week I will be deloading. Tried some conventionals but my knee (tweaked last thursday) did not like them much.

Deadlift (reps deloaded):
135x10x1
225x5x1
315x3x1
405x3x1
500x5x1
565x3x1
630x2x1
630x2x1

Conventional Deadlift:
405x3x1
455x1x1
505x1x1
505x1x1

Sumo SLDL:
405x6x1
405x6x1

45-degree Hypers:
+25x10x1
+50x10x1
+50x10x1
+50x10x1
+50x10x1

Duration: 45 minutes