DE work feeling pretty good. Not too many complaints from the elbow.
Bench Press (65%, ring finger on outer rings):
135×10
165×3
205×3
205×3
205×3
205×3
205×3
205×3
205×3
205×3
205×3
205×3
Seated DB Press:
40s ×8
50s ×8
60s ×8
70s ×8
Seated Tricep Pushdown Machine:
235×23f (PR)
235×13f
235×10f
CG Pulldowns:
200×20
200×15
200×15
Hammer Curls:
40s ×10
60s ×10
80s ×10
Band Pull-Aparts:
×25-25-25-25-25
Duration: 35 minutes
Can feel accessory work getting stronger.
Wide Neutral-grip Pulldowns:
150×12
200×10
230×8
250×5
250×6
DB Shrugs:
150s ×10
150s ×10
150s ×10
150s ×10
Seated Cable Row:
250×5
250×5
250×6
Preacher Curls:
45×12
65×12
85×12
105×10
125×5
Incline DB Curls:
30×12
30×12
30×12
30×12
BB Drag Curls:
65×10
85×10
105×10
Duration: 40 minutes
Intense, and exhausting. I hate elevated conventional deads at this height (couple inches below knee), as it is pretty much the worst starting point for my leverages. Pulls were decent despite.
Elevated Conventional Deadlift (plates elevated 6.5″):
135×10
225×5
315×3
405×2
495×1
545×1
595×1
635×1
570×3
RDL:
315×5
315×5
365×5
45-degree Hypers:
bw ×10
+44×10
+44×10
+44×10
+44×10
Lying Hamstring Curls:
50×10
50×10
50×10
50×10
50×10
Band Pull-Aparts:
×25-25-25-25-25
Duration: 50 minutes
Could definitely go heavier on incline, but trying not to push elbow too much.
Incline Bench Press (ring finger on outer rings):
135×12
165×3
195×3
235×3
265×1
295×1
265×3
Flat DB Bench:
60×12
60×12 (alternating press)
60×12
60×12 (alternating press)
60×12 (paused reps)
T-bar Row (using narrow pulldown handle):
180×12
225×10
225×10
225×10
270×8
Incline EZ Tricep Extension:
25×15
25×15
45×15
45×15
45×20
Side Laterals:
20×20
20×20
20×20
Band Pull-Aparts:
×25-25-25-25-25
Duration: 45 minutes
DE deads felt great. Light leg work feeling OK on the knee as well.
Conventional Deadlift (60%):
135×10
225×3
340×2
340×2
340×2
340×2
340×2
340×2
340×2
340×2
340×2
340×2
340×2
340×2
Leg Press:
90×15
180×15
270×15
360×15
450×15
Seated Leg Extension:
70×15
70×15
70×15
Weighted Decline Situps:
+25×10
+25×10
+25×10
Band Pull-Aparts:
×25-25-25-25-25
Duration: 35 minutes
Trying to walk the fine line of not pushing my elbow too much, and trying to get some work in. Bench work was fine, but chins and dips were rough on the elbow so next week I will sub those out.
Bench Press (60%):
135×10
155×3
190×3
190×3
190×3
190×3
190×3
190×3
190×3
190×3
190×3
190×3
190×3
190×3
Standing Military Press:
135×8
185×8
155×8
155×8
Chins/Pull-ups:
bw ×12 (hammer grip)
bw ×12 (hammer grip)
bw ×12 (underhand)
bw ×10 (wide-grip pullup)
Bench Dips:
bw ×20
bw ×20
bw ×20
Hammer Curls:
35s ×10
55s ×10
75s ×10
Band Pull-Aparts:
×25-25-25-25-25
Duration: 35 minutes
Solid back/arm session.
Wide Neutral-grip Pulldowns:
150×12
200×10
230×8
250×5
150×12
DB Shrugs:
75s ×15
100s ×15
100s ×15
150s ×15
Seated Cable Row:
150×12
200×10
250×10
Preacher Curls:
45×12
65×12
85×10
105×8
115×5
Incline DB Curls:
30×12
30×12
30×10
30×10
BB Drag Curls:
65×10
85×10
105×10
Duration: 35 minutes
Enjoying the change of pace with lower volume/higher intensity. Deads were sluggish and weak today (mental impact from the sore knee), but that’s fine – just a baseline to start from anyways.
Conventional Deadlift:
135×10
225×3
315×3
405×3
495×1
545×1
565×1
505×3
SLDL:
315×5
315×5
315×5
45-degree Hypers:
bw ×10
+35×10
+35×10
+35×10
+35×10
Lying Hamstring Curls:
50×10
50×10
50×10
50×10
50×10
Band Pull-Aparts:
×25-25-25-25-25
Duration: 40 minutes
Changing things up by doing some conjugate training. Real nice change of pace. Been a while since I did bench with any real intensity. Easy weights today but trying to balance my elbow tendonitis, and workload.
Bench Press (ring finger on outer rings):
135×12
165×3
195×3
235×3
265×3
295×1
315×1
285×2
285×2
Incline DB Bench:
55×12
55×12
55×12
55×12
55×12
BB Row (shoulder-width overhand grip):
225×12
225×12
245×10
245×10
275×8
Lying Cable Tricep Extension:
20×15
40×15
60×15
80×15
80×15
Band Pull-Aparts:
×25-25-25-25-25
Duration: 35 minutes
Knee is slowly healing.
Leg Extensions:
50×15-15-15-15-15-15-15-15-15-15-15-15
CG Pulldowns:
250×6
250×6
250×12 (PR)
Rope Face Pulls (two ropes):
100×10
150×10
200×12 (PR)
Seated Pulldown Machine:
235×5
235×5
235×6 (PR)
Rope Pushdowns (two ropes) * Standing OH EZ Extensions:
30×25*25×25
30×25*25×25
30×25*25×25
Single-arm Underhand Pushdowns:
10×10-10-10-10-10-10
V-bar Pushdowns * V-bar Pulls to Chest:
40×10*40×20
40×20*40×20
40×30*40×30
Wide-grip Pushdowns:
40×25-25-25
Reverse-grip Bench Press:
45×10
95×10
145×10
195×10
195×10
195×10
145×10
Band Pull-Aparts:
×25-25-25-25-25
Duration: 35 minutes