Good squatting. Back is feeling pretty good and squats were feeling easy.
ATG Squat:
135x12x1
225x5x1
315x3x1
405x2x1
480x3x1
480x3x1
480x3x1
390x3x1
390x3x1
390x3x1
Sumo SLDL:
225x8x1
275x8x1
275x8x1
275x8x1
275x8x1
45-degree Hypers:
+115x8x1
+165x8x1
+215x8x1
+265x8x1 (PR)
+215x8x1
Single-Leg Standing Cable Adduction:
40x8x1
50x8x1
60x8x1
70x8x1
50x8x1
Seated Leg Extension:
305x8x1
305x8x1
305x8x1
305x8x1
305x8x1
305x8x1
305x8x1
305x8x1
305x8x1
305x8x1
+ stretching
Duration: 90 minutes
Pretty lame pressing strength today. I am thinking the recent decrease in pressing strength has more to do with being in a calorie deficit than anything – always feeling pretty tired for these Tuesday workouts.
Floor Press:
135x12x1
185x10x1
225x5x1
255x3x1
285x3x1
300x3x1
300x2x1
300x2x1
245x3x1
245x3x1
245x3x1
Decline Bench Press:
225x8x1
225x8x1
225x8x1
245x8x1
225x8x1
Incline Bench Press:
205x8x1
205x8x1
205x8x1
205x8x1
205x8x1
Flat DB Flye:
40x8x1
45x8x1
50x8x1
55x8x1
60x8x1
Cable Crossover:
27x8x1
30x8x1
33x8x1
37x8x1
40x8x1
Chest Press Machine:
150x8x1
175x8x1
200x8x1
175x8x1
175x8x1
+ stretching
Duration: 80 minutes
Good deadlift session. My low back is feeling pretty good, still a bit achy, so I really babied these deads by breaking the weight off the floor smoothly, no explosiveness, etc. Easily hit the target weights/reps, and a little extra. Assistance movements went well.
Deadlift (reps deloaded):
135x12x1
225x12x1
225x12x1
315x5x1
405x3x1
495x2x1
580x3x1
580x3x1
580x4x1
480x3x1
480x3x1
480x4x1
Hammer Chins:
bw x8x1
+20x8x1
+20x8x1
+20x8x1
+20x8x1
Wide-grip Pulldowns:
225x8x1
225x8x1
225x8x1
225x8x1
225x8x1
Seated Lat Row Machine:
200x8x1
214x8x1
228x8x1
242x8x1
256x8x1
Standing Single-arm Rope Lat Rows:
60x8x1
70x8x1
73x8x1 (PR)
73x8x1
73x8x1
Shrugs:
405x8x1
455x8x1
455x8x1
505x8x1
555x8x1
+ stretching
Duration: 90 minutes
Awesome shoulder day. Last week I struggled with getting the 2 reps @ 260 for push presses, so I knew this week would be a challenge. 255×2 felt a lot better than 260 did last week, so I felt pretty good going for 270. First single was brutal. Had to grind out the rep. I decided to rest 90s and go for broke. Refocused and nailed 270 for an EASY double. I can’t say that happens often. Nailed the 5 triples and moved on to the rest of the accessory work. I was pretty fried and 80-90lb single-arm db presses proved to be a challenge. Finished with lighter lateral work.
Push Press:
95x12x1
135x10x1
165x5x1
205x3x1
235x1x1
255x2x1
270x1x1
270x2x1
230x3x1
230x3x1
230x3x1
230x3x1
230x3x1
Standing DB Press (left arm):
80x8x1
90x8x1
80x8x1
80x8x1
80x8x1
Standing DB Press (right arm):
80x8x1
90x8x1
80x8x1
80x8x1
80x8x1
Strict Straight-arm Side Laterals:
25x8x1
25x8x1
25x8x1
25x8x1
25x8x1
Rear Delt Cable Flyes (low pull):
40x8x1
40x8x1
40x8x1
40x8x1
40x8x1
Rear Delt Cable Flyes (high pull):
30x8x1
30x8x1
30x8x1
30x8x1
30x8x1
+ stretching
Duration: 70 minutes
My lower back is still messed up so I hit squats (and everything else) very tentatively. Managed to hit the planned weights/reps/sets for squats today, albeit not going fully ATG. I’m pleased regardless. Skipped deficit sldls and did dimel deadlifts instead, which didn’t bother my back. Weighted 45-degree hypers felt real solid.
Squats:
135x12x1
225x5x1
315x3x1
405x2x1
495x1x1
540x2x1
450x3x1
450x3x1
450x3x1
450x3x1
450x3x1
45-degree Hypers:
bw x8x1
+110x8x1
+160x8x1
+205x8x1
+255x8x1 (PR)
Dimel Deadlifts:
225x8x1
225x8x1
275x8x1
325x8x1
375x8x1
Lying Leg Curl (superset with leg extensions):
100x8x1
112x8x1
125x8x1
125x8x1
125x8x1
Seated Leg Extension:
305x8x1
305x8x1
305x8x1
305x8x1
305x8x1
Standing Cable Crunch (narrow stance):
50x8x1
100x8x1
112x8x1
112x8x1
75x8x1
+ stretching
Duration: 90 minutes
Good arm day – much better than yesterday’s crapfest. Dips felt pretty good – almost into PR territory (bw+extra combined). Back is feeling better, but not sure if I’ll be able to squat tomorrow.
Overhead BB Extensions:
95x8x1
115x8x1
135x8x1
155x8x1 (PR)
155x8x1
Dips:
bw x8x1
+35x8x1
+55x8x1
+75x8x1
+90x8x1
Single-arm Rope Cable Extensions:
30x8x1
37x8x1
40x8x1
43x8x1
40x8x1
Concentration Curl:
50x8x1
50x8x1
50x8x1
50x8x1
50x8x1
Standing Elbows-in DB Curls:
25x8x1
30x8x1
35x8x1
35x8x1
30x8x1
Single-arm DB Hammer Curl:
80x8x1
100x8x1
120x8x1
100x8x1
100x8x1
+ stretching
Duration: 60 minutes
Crap workout. No motivation/focus/energy and I tweaked something in my lower back/hip snow blowing last night. Didn’t come close to going after 335×2 on floor presses, which was the target today. Triples weren’t too bad, though.
Floor Press:
135x12x1
185x10x1
225x5x1
255x3x1
285x2x1
310x1x1
315x2x1
280x3x1
280x3x1
280x3x1
280x3x1
280x3x1
Decline Bench Press:
225x8x1
225x8x1
225x8x1
245x8x1
245x8x1
Incline Bench Press:
205x8x1
205x8x1
205x8x1
205x8x1
205x8x1
Pec Flye Machine:
100x8x1
120x8x1
140x8x1
160x8x1
130x8x1
Chest Press Machine:
150x8x1
162x8x1
175x8x1
175x8x1
175x8x1
Flat DB Flyes:
40x8x1
40x8x1
40x8x1
50x8x1
40x8x1
+ stretching
Duration: 70 minutes
Decent pulling today. Got what I needed to hit so I can’t complain. Volume and intensity increases this week, but did not affect workout duration, etc. Had some tightness in my left trap/rear delt so I kept shrugs light.
Deadlift (reps deloaded):
135x12x1
225x10x1
315x5x1
405x3x1
495x2x1
585x1x1
660x2x1
550x3x1
550x3x1
550x3x1
550x3x1
550x3x1
Wide-grip Pulldowns:
225x8x1
225x8x1
225x8x1
225x8x1
225x8x1
Hammer Grip Chins:
bw x8x1
bw x8x1
bw x8x1
bw x8x1
bw x8x1
DB Rows:
150x8x1
150x8x1
150x8x1
150x8x1
150x8x1
Standing Single-arm Rope Lat Rows:
60x8x1
67x8x1
70x8x1
73x8x1 (PR)
70x8x1
Shrugs:
405x8x1
405x8x1
405x8x1
405x8x1
405x8x1
+ stretching
Duration: 90 minutes
Pressing was tough today – triceps are fried from emphasizing lockouts on all pressing and extension movements the last few weeks, and it made going for 260 on push presses a challenge. Needed 4 attempts to get the 2 reps I wanted – all misses were at the very top. The 6 triples at 210 were done with 90s rests and all were pretty easy. Single-arm overhead DB presses were exhausting, but making good progress. Finished with light lateral work.
Push Press:
95x12x1
135x12x1
165x5x1
205x2x1
230x1x1
260x2x1
210x3x1
210x3x1
210x3x1
210x3x1
210x3x1
210x3x1
Standing DB Press (left arm):
80x10x1
90x10x1
95x10x1
100x10x1
Standing DB Press (right arm):
80x10x1
90x10x1
95x10x1
100x10x1
Strict Straight-arm Side Laterals (thumbs down):
20x10x1
20x10x1
20x10x1
20x10x1
Rear Delt Cable Flyes (low pull):
40x10x1
60x10x1
54x10x1
54x10x1
Rear Delt Cable Flyes (high pull):
40x10x1
40x10x1
34x10x1
34x10x1
+ stretching
Duration: 70 minutes
This workout was absolutely exhausting. 2min rests between triples on squats, no belt/wraps. Deficit SLDLs did me in today after all the squatting.
ATG Squat:
135x12x1
225x5x1
315x5x1
405x3x1
475x1x1
510x2x1
420x3x1
420x3x1
420x3x1
420x3x1
420x3x1
420x4x1
Deficit SLDL (bar @ ankle height):
245x10x1
335x10x1
355x10x1
355x10x1
45-degree Hypers:
135x10x1
185x10x1
225x10x1
245x10x1 (PR)
Lying Leg Curls (superset with extensions):
100x10x1
100x10x1
100x10x1
100x10x1
Leg Extensions:
305x10x1
305x10x1
305x10x1
305x10x1
Standing Rope Ab Curls:
80x10x1
100x10x1
120x10x1
100x10x1
+ stretching
Duration: 90 minutes