Month: February 2013

So-so workout. Pressing strength is just going backwards, it seems. Floor press strength, at least. Shoulder strength felt pretty good with the standing arnolds, despite all the work beforehand, but floor presses are just stagnant. Next week is a deload/light week, then I am going to change gears with a new routine/split, etc for a few months to try to get presses back on track. Squats have been doing well, as have deads, but would like to get pressing moving again.

Floor Press:
135x20x1
185x12x1
225x5x1
255x3x1
285x2x1
315x2x1
330x1x1
345x1x1
315x1x1
295x3x1

Flat DB Bench:
100x12x1
100x12x1
100x12x1

Dips:
bw x12x1
+45x12x1
+70x12x1
+45x12x1
+45x12x1

Standing Arnold Presses:
50x5x1
65x5x1
80x5x1
90x4x1 (PR)

Seated Rear Delt Flye Machine:
100x12x1
100x12x1
100x12x1
120x6x1
130x6x1
140x6x1

Strict Straight-arm Side Laterals:
25x12x1
25x12x1

Iron Cross Reverse Laterals:
15x12x1
20x12x1

+ stretching

Duration: 90 minutes

This was a very disgruntling workout. Had lots of energy and expectation going into it, only to have a lower back spasm in my very first warmup set that derailed my night’s ambitions. I had the same spasm last week but worked through it, but decided this week to just play it safe. After working up to a pretty easy, but cautious, 495 atg paused single, I switched to high bar oly style atg squatting (which I’ve rarely done), which really took a lot of effort. Nice change of pace. Kept deficit SLDLs moderate, and finished legs off with some weighted hypers (love those).

Paused ATG Squats:
225x10x1
315x3x1
405x1x1
495x1x1

High-bar Paused Oly ATG Squats (3+ second pause per rep):
405x2x1
315x5x1
315x5x1
315x5x1
225x10x1

Weighted 45-degree Hypers:
115x12x1
165x12x1
215x12x1
165x12x1

Deficit SLDL (bar @ ankle height):
225x3x1
315x3x1
405x3x1
455x1x1

OH DB Extension:
65x20x1
80x20x1

Dips:
bw x12x1
bw x12x1
bw x12x1

DB Curls:
30x12x1
30x12x1
30x12x1
30x12x1
30x12x1

+ stretching

Duration: 90 minutes

Great deadlifting today. Didn’t realize the 635×5 set was a PR until I got home; pleased with that. 655’s first rep felt pretty sluggish or I would have gone heavier. Next time. Good workout overall.

Deadlift:
245x10x1
245x10x1
335x5x1
425x3x1
515x1x1
605x1x1
655x3x1
635x5x1 (PR)

Elevated Deadlift (plates raised 3.5″):
605x5x1
605x5x1

Shrugs:
225x6x1
315x6x1
405x6x1
495x6x1
495x6x1
405x8x1
315x12x1

Kneeling Y-Lat Pulldowns:
160x12x1
160x12x1
160x12x1
160x12x1
160x12x1

CG Chins:
bw x12x1
bw x12x1
bw x12x1

EZ Curl:
75x8x1
95x8x1
115x8x1
135x8x1
155x8x1
135x8x1
115x8x1
95x10x1
75x15x1

DB Hammer Curls (almost overhand grip to rehab forearm):
15x12x1
20x12x1
25x12x1
30x12x1
35x12x1
30x12x1
25x12x1
20x12x1
15x15x1

+ stretching

Duration: 120 minutes

Decent workout. Pressing strength wasn’t the greatest today and I fatigued fast. I concentrated on really extending my lockout on each rep on floor press today, and trying to relax a little at the bottom to get a little deeper on each rep. Pushed my forearm a bit with some standing arnold presses, which felt OK.

Floor Press:
135x20x1
185x10x1
225x8x1
255x8x1
275x8x1
300x6x1 (PR)
275x5x1
255x8x1
225x10x1

Decline Bench Press:
225x12x1
225x12x1
225x12x1

Pec Flye Machine:
110x12x1
130x12x1
170x12x1

Standing Arnold DB Press:
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1

Smith Reverse CG Bench:
195x5x1
195x5x1
215x5x1
235x4x1
195x5x1

Single-arm Reverse Pushdown:
20x12x1
30x12x1
40x12x1
40x12x1

+ stretching

Duration: 60 minutes