9/12 – ATG Squat – 3’s

Hips were feeling OK enough to complete squats without too much trouble today. 495 was really heavy. Did a few sets of zombie front squats, but kept them light, and volume low. I did pulldowns focusing only on the bottom half of the movement, using nothing but my lat contraction to pull the bar down. Talk about lat/back cramps!

ATG Squat:
135x10x1
225x5x1
315x3x1
385x3x1
440x3x1
495x3x1

Zombie Front Squats:
225x5x1
225x5x1
225x5x1

Seated Bicep Curl Machine:
87x20x1
87x20x1
87x20x1
87x20x1
87x25x1

Ab Roll-outs:
bw x10x1
bw x10x1
bw x15x1

Wide-grip Pulldowns:
100x20x1
100x20x1
100x20x1
100x20x1
100x20x1

Duration: 30 minutes

9/11 – Light Upper

Giving my elbow a rest and cruised through a nice easy light session.

Seated Shoulder Press Machine:
50x20x1
100x20x1
125x20x1
125x20x1
125x20x1
75x20x1

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

Seated Chest Press:
100x20x1
100x20x1
100x20x1
100x20x1
100x20x1
100x20x1

DB L-Laterals:
30x10x1
30x10x1
30x10x1
30x10x1
30x10x1

Shrugs:
225x6x1
315x6x1
405x6x1
405x6x1
405x8x1
405x10x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
red x50x1

Duration: 35 minutes

9/9 – Deadlift – 3’s

Alright session. Hips/glutes/back are really feeling fatigued, but I still managed to hit four reps on the 3-rep top set. Shut it down after that to save some energy. SLDLs were solid.

Deadlift (reps deloaded):
135x10x1
225x5x1
365x3x1
450x3x1
510x3x1
575x4x1

SLDL:
315x6x1
365x6x1
365x6x1
365x6x1
365x6x1

Ab-rollouts:
bw x12x1
bw x12x1
bw x12x1
bw x12x1
bw x12x1

Duration: 45 minutes

9/8 – Incline Bench – 3’s

Not bad – elbow was not bothering me too much on inclines today.

Incline Bench Press:
135x25x1
185x5x1
235x3x1
270x3x1
300x5x1

CG Pulldown:
200x6x1
250x6x1
278x6x1
306x6x1
313x8x1

Rope Face-pulls:
80x20x1
80x20x1
80x20x1

Single-arm Rope Face-pulls:
80x20x1
80x20x1

Seated Chest Press Machine – Neutral-grip:
100x20x1
150x20x1
200x20x1
150x30x1
150x30x1

Preacher Curl:
75x15x1
75x15x1
75x15x1

Seated Bicep Curl Machine:
75x15x1
87x15x1
87x15x1
87x25x1

Band Pull-aparts:
red x60x1
red x60x1
red x60x1

Duration: 45 minutes

9/5 – ATG Squat – 5’s

I have had better squat days. Hips and back and everything else were just too sore and beatup, struggled through my first two work sets and just called it quits. Hip was feeling sensitive.

ATG Squat:
135x10x1
225x5x1
350x5x1
415x5x1

Seated Leg Extension:
150x10x1
200x10x1
200x10x1
200x10x1
200x10x1

Seated Bicep Curl:
87x10x1
87x10x1
100x10x1
125x10x1
100x15x1

Hanging Leg Lifts:
bw x10x1
bw x10x1
bw x10x1
bw x10x1
bw x10x1

Upside-down BB Rows:
bw x10x1
bw x10x1
bw x10x1
bw x10x1
bw x10x1

Duration: 35 minutes

9/4 – Reverse CG Bench – 5’s

Tired, but still had a decent workout.

Reverse CG Smith Bench:
105x10x1
195x5x1
235x5x1
275x5x1
310x6x1

Seated Shoulder Press Machine:
100x20x1
125x20x1
150x20x1
175x20x1
200x20x1
150x20x1

Seated Chest Press Machine:
125x20x1
150x20x1
175x20x1
125x20x1

Seated Chest Press Machine – Neutral Grip:
125x20x1
150x20x1
175x20x1
125x20x1

BTN Wide-grip Pulldowns (superset with laterals):
175x10x1
175x10x1
175x10x1
175x10x1
175x12x1

Strict Side-Laterals:
25x10x1
30x10x1
40x10x1
35x10x1
30x12x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 45 minutes

9/3 – Deadlift – 5’s

Really strong deads today. Still pulling without briefs and the top set @ 545 was ridiculously fast and easy. Could have had another 10 if I wanted to really push things (and if I had not ran out of breath). I can really feel my hips getting stronger week to week. SLDLs were super fast – each set of 10 completed in less than 10 seconds.

Deadlift (all reps deloaded):
135x10x1
225x5x1
315x5x1
415x5x1
480x5x1
545x10x1

SLDL:
315x10x1
315x10x1
315x10x1
315x10x1
315x10x1

Ab-Rollouts:
bw x12x1
bw x12x1
bw x12x1
bw x12x1
bw x12x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
red x50x1

Duration: 45 minutes

9/2 – Incline Bench – 5’s

Decent pressing. Elbows slowly feeling better.

Incline Bench Press:
135x10x1
185x5x1
225x5x1
250x5x1
285x6x1

CG Pulldown:
200x10x1
250x10x1
271x10x1
264x10x1
250x10x1

Seated Neutral Grip Chest Press:
150x10x1
200x10x1
225x10x1
250x10x1
150x20x1

Seated Chest Press Machine:
150x10x1
150x10x1
150x10x1
150x10x1
150x10x1

Seated Rear Delt Row Machine:
100x20x1
100x20x1
100x20x1
100x20x1
100x20x1

Seated Bicep Curl Machine:
75x20x1
75x20x1
75x20x1
75x20x1
75x20x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 45 minutes