5/4 – Incline Bench – 3’s

Good inclines today. Target triple @ 320 went fine then I worked down doing paused work.

Incline Bench Press:
135x12x1
185x6x1
225x6x1
255x3x1
285x3x1
320x3x1

Paused Incline Bench Press:
285x5x1
255x8x1
225x12x1

Pec Flye Machine:
120x10x1
150x10x1
170x10x1
177x10x1
184x10x1
191x10x1
198x10x1
205x10x1
212x15x1 (PR)
170x15x1

Seated Lat Row Machine:
200x20x1
200x20x1
200x20x1
200x20x1
200x20x1

DB L-Laterals:
30x20x1
30x20x1
30x20x1
30x20x1
30x20x1

Single-arm Rope Pushdown:
30x12x1
30x12x1
30x12x1

Rope Pushdown:
50x20x1
80x10x1
80x10x1
80x10x1
80x10x1
50x20x1

Duration: 60 minutes

5/1 – Paused ATG Squats

Finally getting back under the bar after nearly a month off of squats. Nothing crazy today – just easing into it with some paused atg squats. I stopped at 5 reps with 405 since that is about when I felt I had to start trying, and I did not really want to push my knee too much. Switched things up with shrugs and did static holds at the top of each rep for 5+ seconds – pretty brutal on the traps.

Paused ATG Squats(each rep paused 2-3s.):
135x10x1
225x10x1
315x10x1
405x5x1

Seated Leg Extensions:
150x20x1
150x20x1
150x20x1
150x20x1
150x20x1

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

Single-arm DB Preacher Curl:
40x12x1
40x12x1
40x12x1
40x12x1
40x12x1
40x12x1
40x12x1

Flat DB Flye:
60x12x1
60x12x1
60x12x1

Pec Flye Machine:
120x12x1
120x12x1
120x12x1
100x15x1

Shrugs with Static Hold (each rep held at top for 5+ sec):
225x5x1
315x5x1
405x5x1
315x5x1
315x5x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes