Month: April 2016

First workout in over a month with some light pressing and tricep work to test the elbows out. Not bad so far…

Seated Bicep Curl Machine:
50×10
100×10
125×10
150×10
157×10
164×10 (PR)
100×12

EZ Curls:
75×10
75×10
75×10
75×10
75×10

OH Cable Curls:
23×20
23×20
23×20
23×20
23×20

Seated Tricep Extension Machine:
37×10
37×10

Neutral-grip Flat DB Bench:
30×10
30×10
30×10
30×10
30×10

DB Tricep Extension:
20×10
20×10
20×10
20×10
20×10

Standing Cable Flye:
30×12
30×12
30×12
30×12
30×25

Rear Delt Flye Machine:
60×10
80×10
100×10

Klokov Press:
45×20
45×20
45×20
45×20
45×20

Push Press:
45×12
95×10
135×10
185×10
225×5
135×10
135×10

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 75 minutes

Hip held up great today and hit a new high-bar paused ATG squat PR.

Paused ATG Squat (high-bar):
135×12
225×6
315×3
405×1
455×1
455×1
555×1 (PR)

Shrugs (exaggerated rom):
225×6
315×6
405×6
495×6
495×6
405×6
315×6
225×6

Single-arm Seated Bicep Curl:
50×8
62×8
75×8
50×12
50×15

Seated Leg Extension:
210×10
230×10
250×10
270×10
290×10

Standing Cable Adduction:
17×12
17×12
17×12

Standing Cable Abduction:
17×12
17×12
17×12

Duration: 60 minutes

Nice quick upper workout. Hip feeling good since Tuesday’s workout, hoping it will be solid for squats tomorrow.

Standing Cable Flyes:
20×15
30×12
40×10
50×8
60×8
70×6 (PR)
40×10
40×12
40×15
40×15

Klokov Press:
45×20
65×20
65×20
65×20
65×20

BTN Pulldown:
150×6
200×6
225×6
175×10
175×10

DB Pullovers:
60×10
60×10
60×10
60×10
60×10

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 45 minutes

Left hip is really bothering me since Friday’s session – chiro,  yesterday, said my IT band is strained where it connects to my hip. Deads felt ok but could tell I didn’t have a new 1rm in me – hip was holding me back, more mentally than anything. Did hit some PRs on the elevated SLDLs though. They seem to hit that IT band more than anything so either I have to dial back the intensity on them, or drop them for a while. Started doing weighted ab/adduction work to correct any muscular imbalances my hips might have, in the meantime.

Conventional Deadlift:
135×10
225×6
315×3
405×3
530×1
600×2

DE Conventional Deadlift:
470×2
470×2

Elevated SLDL (standing on 4″ box):
470×5 (PR)
490×3 (PR)
500×1 (PR)

Seated Lat Row Machine (chest supported):
200×6
214×6
228×6
235×6
235×6 (PR)

CG Pulldown:
200×6
250×6
250×6
250×6
250×6

Standing Cable Abduction:
13×20
13×20
13×20

Standing Cable Adduction:
13×20
13×20
13×20

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 70 minutes

Decent.

Seated Bicep Curl Machine:
50×10
100×10
125×10
150×10
157×10
157×10

EZ Curls:
75×12
75×12
75×12
75×12
75×12

OH Cable Curls:
23×20
23×20
23×20
23×20
23×20

Standing Cable Flye:
23×12
33×12
37×12
37×15
37×20

Rear Delt Flye Machine:
60×6
100×6
120×6
120×6
120×6

Klokov Press:
45×20
45×20
45×20
45×20
45×20
45×20

Iron cross Reverse Side Laterals:
25×12
25×12
25×12

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 45 minutes

Had to switch back to high-bar squats today since low bar was aggravating my hip too much. Squats felt OK, though rusty since I haven’t gone high bar since January. Last rep of each work set paused. Ratcheting up intensity on the zombies again.

ATG Squat (last rep paused):
135×12
225×6
375×3
425×3
475×3

Zombie ATG Front Squat (last rep paused):
225×3
275×3
325×3

Seated Leg Extensions:
210×10
230×10
250×10
270×10
290×10

GHRs:
bw x5
bw x5

Single-arm Bicep Curl Machine:
50×10
50×10
50×10
50×10
50×10
50×10
50×10
50×10
50×10
50×10

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 80 minutes