Just not feeling it today so I hit the minimum and called it good. Went real wide on the bb rows, hands almost to collars. Not bad.
Deadlift:
245x12x1
335x5x1
425x5x1
495x5x1
565x5x1
Extra-wide Wide-grip BB Rows:
245x12x1
245x12x1
245x12x1
Y-Lat Pulldown:
160x12x1
160x12x1
160x12x1
Single-arm Cable Curls:
20x12x1
30x12x1
40x12x1
50x12x1
40x12x1
30x12x1
20x12x1
Hanging Leg Lifts:
bw x12x1
bw x15x1
bw x25x1
+ stretching
Duration: 60 minutes
Solid Lattimer with 225 for a reps PR. Dips felt pretty good. PR at this bodyweight. Biggest struggle with dips right now isn’t the weight, but getting really light headed and dizzy every set around the 3rd or 4th rep. It’s real strange, and it has happened every set, every time I have done them in the last few months. Chins were hard.
Push Press:
135x12x1
155x12x1
170x5x1
195x5x1
225x13x1 (PR)
Dips:
+45x10x1
+70x10x1
+90x10x1
+110x10x1
+90x10x1
Hammer Chins:
+45x6x1
+90x5x1
+70x6x1
+45x8x1
+45x10x1
+ stretching
Duration: 60 minutes
Nice squat day. Wanted to get at least 4 for a PR and got 6. Probably could have ground out a 7th rep, but 6 was good. Hit 2 pr’s on ATG zercher squats. Felt strong there. Finished with some curls.
Squats:
135x12x1
225x6x1
315x3x1
410x3x1
470x3x1
530x6x1 (PR)
ATG Zercher Squats:
225x5x1
315x5x1
375x5x1 (PR)
405x5x1 (PR)
315x5x1
Standing DB Curls:
55x6x1
60x6x1
65x6x1
70x6x1
55x10x1
+ stretching
Duration: 60 minutes
Real nice pressing workout today. Added 10lbs to last cycle’s target triple weight and still matched last cycle’s PR effort of 11 reps. Progress! Finally moved up to the 140s on flat db bench afterwards – not too difficult. Getting used to these slowly. Switched up rows this week by using a real wide grip (hands almost out to the collars) and used extremely strict form. Finished with a bunch of curls.
Incline Bench Press:
135x12x1
155x12x1
210x3x1
240x3x1
270x11x1 (PR)
Flat DB Bench:
110x8x1
120x8x1
130x6x1
140x5x1
110x12x1
Wide-grip BB Rows:
225x10x1
225x10x1
225x10x1
225x10x1
225x15x1
Supinated DB Curls (3-second negatives):
35x10x1
45x10x1
55x8x1
Single-arm Cable Curls:
30x10x1
40x10x1
50x10x1
60x10x1 (PR)
30x10x1
+ stretching
Duration: 60 minutes
Solid deadlifting today. Grip was horrible and had to reset 3-4x during the set, and that killed my momentum, but still got a PR of 12 reps. Nice stuff. That wiped me out so I finished with some leg curls and light shrugs.
Deadlift:
245x6x1
335x6x1
425x3x1
460x3x1
525x3x1
590x12x1 (PR)
Lying Hamstring Curls:
125x10x1
125x10x1
125x10x1
125x10x1
125x10x1
Shrugs:
225x6x1
315x6x1
405x6x1
495x6x1
495x6x1
+ stretching
Duration: 60 minutes
Always feels good to come back strong off a deload week. Recorded my first ‘Lattimer’ at something above 225 for push presses today, setting a new reps PR. Chins and dips felt pretty strong today, so pushed the weights a bit on them. PLACE AT THE TABLE!!!
Push Press:
135x10x1
155x5x1
190x3x1
210x3x1
235x10x1 (PR)
Hammer Chins:
bw x10x1
+30x10x1
+40x10x1
+50x10x1
+60x10x1
bw x10x1
Dips:
bw x10x1
+45x10x1
+60x10x1
+90x10x1
+100x10x1
bw x25x1
Iron Crosses / Reverse Laterals:
20x30x1
OH DB Extensions:
20x50x1
+ stretching
Duration: 70 minutes
Another quick deload workout.
BB Rows:
225x12x1
225x12x1
225x12x1
Shrugs:
225x12x1
315x12x1
405x12x1
405x12x1
Chins/Pullups:
bw x12x1
bw x12x1
bw x12x1
CG Pulldowns:
250x12x1
250x12x1
Wide-grip Pulldowns:
200x12x1
200x12x1
Rear DB Laterals:
25x15x1
25x15x1
25x15x1
+ stretching + yoga (25 min)
Duration: 45 minutes
Quick squat and dead deload session.
Squats:
225x5x1
295x5x1
355x5x1
Deadlift:
265x5x1
335x5x1
395x5x1
DB Curls:
20x20x1
20x20x1
20x20x1
20x20x1
20x20x1
DB Hammer Curls:
40x20x1
40x20x1
EZ Curls:
75x20x1
75x20x1
+ stretching
Duration: 20 minutes
Nice upper body deload workout. Flew through this one in about 20-min.
Incline Bench Press:
135x12x1
155x5x1
185x5x1
205x5x1
225x5x1
Standing Military Press:
135x12x1
155x5x1
185x5x1
Flat DB Bench:
60x20x1
60x20x1
Chins/Pullups (varying grips):
bw x20x1
bw x20x1
bw x20x1
Dips:
bw x20x1
bw x20x1
bw x20x1
Cable Face Pulls:
40x20x1
50x20x1
60x30x1
Rope Pushdowns:
40x20x1
50x20x1
60x30x1
OH Rope Extensions:
40x20x1
50x20x1
60x30x1
Iron Cross Reverse Laterals:
15x50x1
+ stretching
Duration: 20 minutes
Awesome squatting today. Killed the single target for this cycle (550) so went for a double PR like I did last cycle. 585×2 – solid. Finished squats with 6 reps of 10 second paused ATG squats @ 315. Really good for the blood pressure. Finished with seated leg extensions and hamstring curls and some abs.
Squats:
225x12x1
315x5x1
430x5x1
490x3x1
550x1x1
585x2x1 (PR)
Paused ATG Squats (10s pause at bottom of each rep):
315x6x1
Seated Leg Extensions:
305x15x1
305x15x1
305x15x1
305x15x1
305x15x1
Seated Hamstring Curl:
215x12x1
215x12x1
215x12x1
255x12x1
255x12x1
Ab Roll-outs:
bw x12x1
bw x12x1
bw x12x1
Lying Leg Lifts:
bw x15x1
bw x15x1
bw x15x1
Various Crunches:
bw x80x1
+ stretching
Duration: 60 minutes