Month: June 2015

Squats felt great today. Hit the target single and jumped up to 495 and hit it for an easy double with long pauses in the hole. Did some paused zombie front squats for the first time since tweaking my knee – nice and easy.

Paused ATG Squat (high-bar):
135x12x1
225x6x1
365x5x1
415x3x1
465x1x1
495x2x1

Paused Zombie Front Squats:
275x3x1
275x3x1
275x3x1

Hammer Chins:
bw x12x1
bw x12x1
bw x12x1
bw x12x1
bw x12x1

Single-arm Seated Bicep Curl Machine:
50x10x1
62x10x1
75x10x1
75x10x1
62x10x1
50x12x1

DB Hammer Curls:
60x10x1
55x10x1
50x10x1
45x10x1
40x10x1
35x10x1
30x10x1

Duration: 60 minutes

Bench went pretty well today despite waking up with a bad migraine headache. Hit the target single @ 340 and jumped to 350 and doubled it. Not far off from my best paused double, and I paused 350 for longer. Did some paused rep work with the slingshot and had no elbow issues at all. The high rep shrugs with static holds at the top of each rep were brutal.

Paused Bench Press:
135x12x1
185x6x1
225x5x1
270x5x1
310x3x1
340x1x1
350x2x1

Paused Slingshot Bench Press:
350x3x1
385x3x1
405x2x1
405x3x1
315x12x1

Strict JM Press:
45x15x1
65x15x1
65x15x1

Bench Dips:
bw x12x1
bw x12x1
bw x12x1

Seated Pec Flye Machine:
170x12x1
170x12x1
170x12x1
170x12x1

Shrugs (static hold @ top of each rep):
225x20x1
315x20x1
315x20x1
225x20x1

Band Pull-Aparts:
red x100x1

Duration: 60 minutes

Deads felt OK today – still feeling a bit off. I did not have much energy for conventionals after sumos – the 575×8 wore me out.

Deadlift:
135x12x1
225x10x1
315x5x1
405x3x1
495x5x1
575x3x1
640x3x1
575x8x1

Conventional Deadlift:
405x3x1
455x2x1
505x1x1

Wide-grip BB Row:
225x6x1
275x6x1
275x6x1
275x6x1
275x6x1

Single-arm Cable Face Pulls:
40x12x1
60x12x1
80x12x1
80x12x1
80x12x1
80x12x1

Duration: 60 minutes

Decent inclines today. Strength was not fully there, but I did what I needed to do.

Incline Bench Press:
135x12x1
185x6x1
225x5x1
275x5x1
310x3x1
345x1x1

Paused Incline Bench Press:
315x3x1
275x8x1
225x12x1

Standing Arnold DB Presses:
55x12x1
55x12x1
55x12x1

Wide-grip Lat Pulldown (bench press rom):
175x6x1
200x6x1
200x6x1
225x6x1
225x6x1

Reverse Cable Pushdown:
40x12x1
60x12x1
80x12x1
80x12x1
80x12x1

Seated Bicep Curl Machine:
100x12x1
125x12x1
150x10x1
125x10x1
100x12x1
100x12x1
100x12x1
100x12x1
75x12x1
50x12x1

Band OH Extension:
red x12x1
red x12x1
red x12x1
red x12x1
red x12x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

Squats were easy – paused the last set’s reps.

ATG Squats (high-bar):
135x12x1
225x10x1
345x3x1
390x3x1
435x5x1

Seated Leg Extension:
170x20x1
170x20x1
170x20x1
170x20x1
170x20x1

Seated Tricep Extensions:
75x12x1
75x12x1
75x12x1
75x12x1
75x12x1

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

Bench Dips:
bw x15x1
bw x15x1
bw x15x1
bw x15x1
bw x15x1

Duration: 35 minutes

Good benching today, more PRs to follow. Strict militaries still pinging my rear right delt at the bottom of the rom, though.

Paused Bench Press:
135x12x1
185x6x1
225x5x1
255x3x1
290x3x1
325x4x1 (PR)
290x6x1
255x8x1
225x12x1

Strict Military Press:
135x12x1
135x12x1
135x12x1
135x12x1
135x12x1

Seated Pec Flye Machine:
170x12x1
170x12x1
170x12x1
198x12x1
212x12x1
170x12x1

Seated Neutral Grip Chest Press:
150x12x1
150x12x1
150x12x1
150x15x1
200x15x1

BB Curls:
135x12x1
135x12x1
135x12x1
135x12x1
135x12x1

Shrugs (pause at top for 2-3 seconds):
225x5x1
315x5x1
405x5x1
495x5x1
585x5x1 (PR)
495x5x1
405x5x1
315x5x1
225x5x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 75 minutes

Got a wild hair in me to go after some heavy conventionals and worked up to a new pr – not bad.

Conventional Deadlift:
135x12x1
225x10x1
315x6x1
405x3x1
495x3x1
545x2x1
595x1x1
615x2x1 (PR)

SLDL:
495x3x1
495x3x1
405x5x1

DB Rows:
150x6x1
175x6x1
150x6x1
150x6x1
150x6x1

Single-arm Bicep Curl Machine:
50x10x1
62x10x1
75x8x1
87x8x1
100x6x1
75x10x1
62x15x1
50x20x1

Reverse Bicep Curl Machine:
50x30x1
50x30x1
37x50x1

Duration: 60 minutes

Good workout to start the month off. Inclines were solid, and paused work felt really good.

Incline Bench Press:
135x12x1
185x10x1
225x6x1
260x3x1
290x3x1
325x3x1

Paused Incline Bench Press:
290x5x1 (PR)
260x8x1
225x12x1

Seated Pec Flye Machine:
170x10x1
184x10x1
198x10x1
212x10x1
226x10x1
198x10x1
170x10x1

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

Strict DB Side Laterals:
20x12x1
20x12x1
20x12x1
20x12x1
20x12x1

Paused Flat Neutral-grip DB Bench:
55x10x1
55x10x1
55x10x1
55x10x1
55x10x1

Flat Underhand-grip DB Bench (super with neutral grip):
55x10x1
55x10x1
55x10x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 75 minutes