Category: Uncategorized

Nice deadlift workout. First time doing ultra-wide sumos (toes 2″ from plates using long dl bar) in years, I think, and only second time doing them heavy in the last 6 months or so. After grinding out 675, which I was real happy with using this stance, I moved my stance back to normal and hit a real easy 585 triple. Will most likely take the rest of the week off for the holiday.

Deadlift (ultra-wide, toes 2″ from plates):
135x12x1
135x12x1
225x8x1
315x3x1
405x3x1
495x1x1
585x1x1
675x1x1

Deadlift:
585x3x1

DE Deadlift (ultra-wide):
315x3x1
315x3x1
315x3x1
315x3x1
315x3x1

DE Deadlift:
315x3x1
315x3x1
315x3x1

Seated Lat Row Machine (slow negatives):
150x6x1
150x6x1
150x6x1

Wide-grip Pulldowns (slow negatives):
150x6x1
150x6x1
150x8x1

Pec Flye Machine (slow negatives):
170x6x1
170x6x1
170x6x1

Flat DB Bench:
60x20x1
60x20x1
60x20x1

Lying Leg Curl (slow negatives):
75x8x1
75x8x1
75x8x1
75x8x1

Seated Single-leg Leg Extension:
50x20x1
50x20x1
50x20x1
50x20x1
50x20x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
red x50x1

Duration: 70 minutes

Decent arm workout – kept it a little lighter.

BB Curls:
45x20x1
95x12x1
115x6x1
135x6x1
155x6x1
175x6x1
195x6x1
215x6x1 (PR)
135x6x1
95x12x1

DB Hammer Curls:
50x20x1
50x20x1
50x20x1

Seated Single-arm Bicep Curl Machine (slow negatives):
50x6x1
50x6x1
50x6x1

OH DB Extension:
45x20x1
65x20x1
65x20x1

Lying Elbows-out DB Extensions (slow negatives):
25x10x1
25x10x1
25x10x1

OH Rope Extensions:
40x20x1
40x20x1
40x20x1
40x20x1
40x20x1

Underhand Front Plate Raise:
45x20x1
45x20x1
45x20x1

DB Side Laterals:
35x12x1
35x12x1
35x12x1

Rear Delt Flye Machine (slow negatives):
60x12x1
60x12x1
60x15x1

Duration: 60 minutes

Really strong squats today. 20lb paused high-bar atg PR and plenty in the tank yet! Went to paused zombie fronts and hit a solid PR there, too.

Paused ATG Squat (high-bar):
135x12x1
225x8x1
315x5x1
425x1x1
475x1x1
525x1x1
545x1x1 (PR)

Paused Zombie Front Squats:
225x3x1
275x1x1
325x1x1
375x1x1
405x2x1 (PR)

Seated Lat Row Machine (slow negatives):
150x8x1
175x8x1
200x8x1
200x8x1
200x8x1
200x8x1

Lying Leg Curl Machine:
75x10x1
100x10x1
125x10x1
150x10x1
157x10x1
125x10x1

Single-arm Cable Curls (first half of set slow negatives):
20x20x1
20x20x1
20x20x1
20x20x1
20x20x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 75 minutes

A nice quick upper body workout. Pushed the flyes and pulldowns, cruised on the rest – got a good workout but did not stress the elbows at all. Did a bunch of forearm exercises to finish.

Bench Press:
135x12x1
135x12x1
185x12x1
185x12x1

Incline Bench Press:
135x12x1
135x12x1
185x12x1
185x12x1
185x12x1

Flat Neutral-grip DB Bench:
55x12x1
55x12x1
55x12x1
55x12x1
55x12x1

Flat DB Bench:
55x12x1
55x12x1
55x12x1
55x12x1
55x12x1

Seated Chest Press Machine:
75x20x1
75x20x1
75x20x1
75x20x1
75x20x1

Neutral-grip Seated Chest Press Machine:
125x12x1
125x12x1
125x12x1
125x12x1
125x12x1

Seated Pec Flye Machine (slow negatives):
170x6x1
184x6x1
198x6x1
184x6x1
170x6x1

BTN Pulldowns (slow negatives):
150x5x1
150x5x1
175x5x1
200x5x1
200x5x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
red x50x1
red x50x1

Duration: 45 minutes

Good pulling. Top set was not too tough but did not feel like pushing for more. Put the straps on for speed pulls since my forearm tendonitis was effecting grip a bit (still did a 10s static hold with 620, though) and pulled a lot faster than usual. Finished things off with a bunch of forearm rehab movements.

Conventional Deadlift:
135x12x1
225x8x1
315x6x1
405x3x1
495x1x1
560x1x1
620x1x1

DE Conventional Deadlift:
440x2x1
440x2x1
440x2x1
440x2x1
440x2x1
440x2x1
440x2x1
440x2x1

CG Pulldown (slow negatives):
200x6x1
200x6x1
200x6x1
200x6x1
200x6x1

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

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

Arm session. Nothing crazy going on here.

EZ Curls:
45x20x1
65x12x1
85x12x1
105x6x1
125x6x1
145x6x1
165x6x1
185x6x1
145x10x1
105x12x1

DB Hammer Curls:
45x20x1
45x20x1
45x20x1

Seated Single-arm Bicep Curls (slow negatives):
50x8x1
50x8x1
50x8x1

OH EZ Extensions:
65x12x1
65x12x1
85x12x1
85x12x1
85x12x1
85x12x1
85x12x1
85x12x1
85x12x1
85x12x1

OH Rope Extensions:
40x20x1
40x20x1
40x20x1

Bench Dips (slow negatives):
bw x12x1
bw x12x1
bw x12x1

DB Side Laterals:
35x12x1
35x12x1
35x12x1

Reverse Delt Flyes (slow negatives):
60x12x1
60x12x1
70x15x1

Duration: 60 minutes

Paused ATG Squat (high-bar):
135x12x1
225x6x1
335x3x1
385x3x1
435x5x1

Paused Zombie Front Squat:
225x3x1
275x3x1
325x3x1
360x5x1 (PR)

Shrugs:
225x6x1
315x6x1
405x6x1
495x6x1
585x6x1
635x6x1
495x10x1
405x10x1

Duration: 45 minutes

Elbow tendonitis is really limiting pressing. Even with things dialed back bench was tough, and inclines hurt so I did not push to the top set. I think I will need to lay off heavy bench completely for a while and hope things heal up.

Paused Bench Press:
135x12x1
185x8x1
225x6x1
270x3x1
305x3x1
340x3x1
225x6x1
225x6x1

Incline Bench Press:
225x6x1
250x3x1
285x3x1

Seated Pec Flye Machine (slow negatives):
170x6x1
184x6x1
198x6x1
212x6x1
212x8x1
184x8x1

BTN Pulldown (slow negatives):
150x5x1
150x5x1
175x5x1
187x5x1
187x10x1

Neutral-grip Chest Press Machine (slow negatives):
125x6x1
125x6x1
125x6x1
125x6x1
125x6x1

Chest Press Machine:
75x20x1
75x20x1
75x20x1
75x20x1
75x20x1

Standing DB Curls (slow negatives):
20x12x1
25x12x1
25x12x1
25x12x1
25x12x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 70 minutes

Decent deads. Low back fatigue from last week still, but got everything done. Forearm cramps limited bb rows today.

Conventional Deadlift:
135x12x1
225x6x1
315x3x1
405x3x1
470x3x1
535x3x1
590x3x1

DE Conventional Deadlift:
385x2x1
385x2x1
385x2x1
385x2x1

BB Rows (slow negatives):
225x6x1
225x6x1
225x6x1

CG Pulldown (slow negatives):
150x6x1
200x6x1
250x6x1
200x6x1
200x10x1

Forearm Curls:
45x25x1
45x25x1
45x25x1
45x25x1
45x25x1
45x25x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 70 minutes

Good.

BB Curls:
45x12x1
95x12x1
115x6x1
135x6x1
155x6x1
175x6x1
195x6x1
205x6x1 (PR)
155x6x1
115x12x1

Standing Cable Overhead Bicep Curls:
23x20x1
23x20x1
23x20x1

Seated Single-arm Bicep Curls (slow negatives):
37x8x1
62x8x1
87x8x1

OH DB Extensions:
45x12x1
55x6x1
65x6x1
75x6x1
85x6x1
95x6x1
110x6x1
120x6x1
130x6x1
85x12x1
55x12x1

Bench Dips (slow negatives):
bw x12x1
bw x12x1
bw x12x1

OH Rope Extension:
43x20x1
63x20x1
63x20x1

Side Laterals:
30x12x1
30x12x1
30x20x1

Rear Delt Flye Machine (slow negatives):
60x12x1
60x12x1
60x12x1

Duration: 80 minutes