Happy Friday the 13th! Having some pretty sore legs, and some good back fatigue going, my goal for today was to hit 13 reps with my 5 rep target weight. Mission accomplished. Did some pulldowns and abs and bailed.
Deadlift:
245x12x1
335x5x1
425x5x1
485x5x1
550x13x1 (PR)
Y-Lat Pulldowns:
160x12x1
160x12x1
160x12x1
160x12x1
160x15x1
Hanging Knee Raises and Leg Lifts:
bw x12x1
bw x12x1
bw x12x1
bw x12x1
bw x12x1
bw x12x1
+ stretching
Duration: 30 minutes
A PLACE AT THE TABLE!! Great, intense workout. Had minimal time so cranked this out in about 30 minutes. Push presses had pretty sad leg drive due to lots of DOMS from Monday’s squatting, but got an easy PR anyways. Had more reps left, too. Superset dips behind chins to save time.
Push Presses:
135x5x1
160x5x1
190x5x1
220x12x1 (PR)
Hammer Chins:
+35x10x1
+35x10x1
+35x10x1
+35x10x1
+35x10x1
Dips (superset behind Chins):
+35x10x1
+35x10x1
+35x10x1
+35x10x1
+35x15x1
+ stretching
Duration: 30 minutes
Stellar squat workout. Added 10lbs and a rep to last week’s PR, for 520×8. After taking 10 minutes to recover I moved on to full zercher squats. Set a PR there as well, but mostly a ‘first time doing this’ PR, as I never tried pushing atg zercher squats before. A lot left in the tank, but it was a starting point, and I was beat from the heavy squat set. Finished with some slow curls and leg extensions.
Squats:
135x12x1
225x12x1
315x3x1
405x3x1
460x3x1
520x8x1 (PR)
ATG Zercher Squats:
225x5x1
315x5x1
365x5x1 (PR)
315x5x1
225x5x1
Seated Leg Extensions (15s rests):
305x12x1
305x12x1
305x12x1
305x12x1
305x15x1
CG BB Curls (slow negatives):
45x12x1
65x12x1
85x12x1
85x12x1
85x12x1
65x12x1
45x12x1
+ stretching + yoga (30min)
Duration: 110 minutes
A nice quick intense workout. PR effort for reps @ 260 on incline, and solid work sets on flat db press. Kind of hard to press well with a very gentle grip (the crushed ring fingers on each hand are still hurting quite a bit), so I’m real pleased. Finished with some good strict rows and curls.
Incline Bench Press:
135x12x1
155x5x1
175x5x1
200x3x1
230x3x1
260x11x1 (PR)
Flat DB Bench:
110x12x1
110x12x1
110x12x1
110x12x1
110x15x1
BB Rows:
235x12x1
235x12x1
235x12x1
235x12x1
235x15x1
Supinated DB Curls (3-sec negatives):
25x12x1
30x12x1
35x12x1
Supinated DB Curls:
55x8x1
55x10x1
+ stretching
Duration: 60 minutes
Totally annihilated today’s workout. Target was 585×3, so I settled for a pretty easy 12-rep PR effort. Had 3-4 reps left in the tank, but called it good. The flu bug is on its way out and I don’t want to stress the CNS too much yet. Moved on to shrugs and set a new PR there as well. Proceeded to pinch my ring fingers between plates when racking the plates in the excitement afterwards and now have two heavily bruised and swollen finger tips. Finished with ab-rollouts superset with hanging leg raises. Killer workout. Feeling really good about my deadlift right about now.
Deadlift:
245x12x1
335x3x1
455x3x1
520x3x1
585x12x1 (PR)
Shrugs:
225x12x1
315x12x1
405x12x1
495x5x1
585x5x1
675x5x1
735x8x1 (PR)
Ab Roll-outs (superset with hanging leg raises):
bw x12x1
bw x12x1
bw x12x1
Hanging Leg Raises:
bw x12x1
bw x12x1
bw x12x1
+ stretching
Duration: 70 minutes
Start of a new 3-5-1 cycle, and start of a new year. Good stuff. My body is fending off a nasty flu virus, so I wasn’t sure how today’s workout would go, but it usually seems that I perform well when feeling like complete crap. Warmups and first 2 work sets were cake, despite the ‘sloshy head’ feeling. Absolutely destroyed 230 for 8 reps – PR there. Had a handful more left in me, but the light-headed-ness/nausea kicked in and I almost fell over when I locked out the 8th rep. Called it good and racked it. Dips and chins went well. Had some nice vertigo going from the repeated up-down motions, but made it through. Stuck with bodyweight chins/pull-ups, but used a different grip for each set to keep things interesting (various hammer, overhand and underhand grips @ diff widths). Finished with a high rep set of reverse lateral/iron crosses. A favorite movement of mine for the delts.
Push Press:
135x12x1
155x3x1
180x3x1
205x3x1
230x8x1 (PR)
Dips:
+35x15x1
+35x15x1
+35x15x1
+35x15x1
+35x15x1
Chins/Pull-ups:
bw x10x1
bw x10x1
bw x10x1
bw x10x1
bw x15x1
Reverse Laterals / Iron Crosses:
20x70x1
+ stretching + yoga (30min)
Duration: 90 minutes
Quick incline deload. Nothing crazy here. Looking forward to hitting the heavy stuff again next week.
Incline Bench Press:
135x12x1
155x12x1
175x12x1
Flat DB Press:
55x10x1
55x10x1
55x10x1
55x10x1
55x10x1
Wide-grip Pulldowns:
157x10x1
157x10x1
157x10x1
157x10x1
157x10x1
DB Curls (3sec negatives):
25x12x1
25x12x1
25x12x1
BB Curls (3sec negatives):
55x10x1
55x10x1
+ stretching
Duration: 25 minutes
Another nice deload workout. I’ve been ‘craving’ zercher squats for assistance work so I added in some full rom atg zercher squats today and will keep them around during this next cycle. Did the deadlifts ‘conventional’ today to mix things up as well.
Squats:
135x12x1
225x5x1
285x5x1
340x5x1
Deadlift:
255x5x1
320x5x1
385x5x1
ATG Zercher Squats:
225x12x1
315x12x1
+ stretching
Duration: 30 minutes
Nothing exciting to report here. Just a quick 20 minute workout to get the blood pumping and help recovery.
Military Press:
135x5x1
135x5x1
155x20x1
Dips:
bw x8x1
bw x8x1
bw x8x1
bw x15x1
bw x15x1
Chins/Pullups (various grips):
bw x8x1
bw x8x1
bw x8x1
bw x15x1
bw x15x1
DB Curls:
25x72x1
+ stretching
Duration: 20 minutes
Merry Squatmas! Nice squatting session before christmas, and to end the year (deload next week). 575×2 marks a new 2rm PR. Target single for 5-3-1 was 545, but that was cake and decided to go for the 2rm PR. Previous was @ 560. 545×4 would have been a rep pr as well and I know I could have smoked that. 600 is around the corner again. Also set a PR on single-leg leg extensions. Brutal stuff. Entire stack – one leg. Finished with light tricep and hamstring work, and some ab stuff.
Squats:
135x12x1
315x5x1
425x5x1
480x3x1
545x1x1
575x2x1 (PR)
Paused ATG Squats (3s pause at bottom of each rep):
405x6x1
Single-leg Leg Extensions:
150x8x1
190x8x1
230x8x1
270x8x1
305x8x1 (PR)
Leg Extensions (super set behind last set of single legs):
305x15x1
Lying Hamstring Curls:
125x12x1
125x12x1
125x12x1
125x12x1
125x12x1
Tricep Pushdowns (various single-arm variants, no rests):
30x12x1
30x12x1
30x12x1
30x12x1
30x12x1
30x12x1
30x12x1
Ab Roll-outs:
bw x12x1
bw x12x1
bw x12x1
Hanging Leg Lifts:
bw x12x1
bw x12x1
bw x12x1
Hammer Chins w/ Legs lifted/extended straight out:
bw x15x1
+ stretching
Duration: 70 minutes