Good, strong workout. Reps PR on incline. DB presses are getting there – no elbow or forearm issues. The lower volume is helping with that I think. Rows weren’t too strenuous – good strict reps.
Incline Bench Press:
135x12x1
155x12x1
175x12x1
185x5x1
215x5x1
245x15x1 (PR)
Flat DB Bench:
100x15x1
110x10x1
120x5x1
130x6x1
BB Rows:
245x10x1
245x10x1
245x10x1
245x10x1
295x12x1
Ab Roll-outs:
bw x12x1
bw x12x1
bw x12x1
+ stretching + yoga (45min)
Duration: 105 minutes
Real nice deadlifting today. The limited volume of the 3/5/1 really gets me psyched up for that last ‘put it all out there’ work set. Had limited time today so I did what I had to do and bailed.
Deadlift:
245x10x1
335x5x1
410x5x1
485x5x1
545x17x1 (PR)
Extra-wide Wide-grip Pulldowns:
225x8x1
225x8x1
225x8x1
225x8x1
225x10x1
Preacher Curls:
75x12x1
95x10x1
95x10x1
95x10x1
95x10x1
75x15x1
+ stretching
Duration: 45 minutes
This was a solid workout. Fast and intense. Forearms/elbows feeling OK with the dips and chins with added weight.
Push Press:
135x5x1
150x5x1
165x5x1
185x5x1
210x10x1
Hammer Chins:
+30x10x1
+30x10x1
+30x10x1
+30x10x1
+30x10x1
Dips:
+30x10x1
+30x10x1
+30x10x1
+30x10x1
+30x20x1
Single arm Pushdowns:
80x12x1
80x12x1
80x12x1
Iron Crosses (reverse laterals):
20x5x1
30x5x1
40x5x1
50x8x1 (PR)
+ stretching
Duration: 60 minutes
Good squat workout.
Squats:
135x12x1
225x10x1
315x5x1
405x3x1
455x3x1
510x7x1 (PR)
Wide-stance Squats:
315x5x1
405x5x1
405x5x1
Leg Extensions (30s rests):
305x12x1
305x12x1
305x12x1
305x12x1
305x15x1
Standing Single-Leg Hamstring Curls (15s rests):
75x12x1
75x12x1
75x12x1
75x12x1
75x12x1
Ab Roll-outs (30s rests):
bw x12x1
bw x12x1
bw x12x1
bw x12x1
bw x12x1
+ stretching + yoga (40min)
Duration: 110 minutes
Not a bad workout. Inclines felt good. Mixed things up with some pin presses and half-rep lockouts. DB presses were fine after a few sets (forearm pains the first few), and gave barbell rows a go without any problems. Nice and easy. Could barely do ab roll-outs to finish – lots of ab soreness.
Incline Bench Press:
135x12x1
155x12x1
185x12x1
200x3x1
225x3x1
255x10x1
Bench Press Pin Presses (bar 1″ off chest):
135x12x1
225x3x1
275x3x1
275x5x1
275x5x1
Bench Press Lockouts (half reps):
225x3x1
315x3x1
345x3x1
375x3x1
405x3x1
Flat DB Bench:
110x10x1
110x10x1
110x10x1
110x10x1
110x12x1
BB Rows:
225x12x1
225x12x1
225x12x1
225x12x1
275x12x1
Ab Roll-outs:
bw x10x1
bw x10x1
bw x10x1
+ stretching
Duration: 70 minutes
Nice low volume deadlift session today. Increased band tension on deads against the bands by spacing the db anchors further apart. Still managed to hit a PR though. Very tough pulls. Finished with some curls, hamstring, and ab work.
Deadlift:
245x10x1
335x6x1
445x3x1
515x3x1
575x3x1
Deadlift against Heavy Bands (~300+ added at lockout):
335x3x1
355x3x1
375x3x1
395x3x1
415x5x1 (PR)
DB Hammer Curls:
70x8x1
70x8x1
70x8x1
70x8x1
70x8x1
Hanging Leg Lifts:
bw x15x1
bw x15x1
bw x15x1
bw x15x1
bw x15x1
Seated Hamstring Curls:
285x30x1
285x20x1
+ stretching
Duration: 80 minutes
Good to be back in the gym after a week of eating and recovery. I am doing a bit of a hybrid 3-5-1 thing for the next 5 weeks to keep things interesting. Started out with some RE bench work. I don’t bench often and the rep strength I had today was real surprising. Never hit that many reps with 265 before, esp after the previous sets. Push presses were solid. Kept accessory work ‘boring but big’ with lots of chins and dips today. Finished with some roll-outs.
Bench Press:
135x25x1
185x12x1
225x15x1
245x15x1
265x15x1 (PR)
Push Press:
135x5x1
155x3x1
175x3x1
200x3x1
225x5x1
Chins:
bw x10x1
+30x10x1
+30x10x1
+30x10x1
+30x10x1
bw x10x1
Dips:
bw x12x1
bw x12x1
bw x12x1
bw x12x1
bw x25x1
Ab Roll-outs (30s rests):
bw x15x1
bw x15x1
bw x15x1
bw x15x1
bw x15x1
+ stretching + yoga (30min)
Duration: 100 minutes
One last workout before the holiday fun. Deloading so I cruised through this with a bunch of high rep stuff. I did push the push-presses to failure pretty much with the 10+2 rest-pause set. Very intense, fast workout.
Push Presses:
135x12x1
155x6x1
185x3x1
225×10-2×1
ATG Squats:
225x20x1
Bench Press:
225x20x1
225x20x1
Hammer Chins:
bw x20x1
Pulldowns:
150x50x1
Single-arm Pulldowns:
40x25x1
Single-arm Pushdowns/Extensions:
20x25x1
20x25x1
20x25x1
20x25x1
20x25x1
Single-arm Cable Curls:
20x25x1
20x25x1
20x25x1
20x25x1
+ stretching
Duration: 30 minutes
Great workout to end the week/training cycle on. ATG squats feeling pretty strong and got some good volume done with 9 reps at 90%+. After squats I worked up to a solid 700×7 on shrugs. Not a PR, but felt good nonetheless. Finished with some leg extensions, roll-outs, and curls. Very exhausting workout.
ATG Squats:
135x12x1
225x12x1
315x6x1
405x3x1
495x1x1
530x1x1
550x1x1
525x2x1
525x2x1
525x3x1
Shrugs:
225x12x1
315x12x1
405x12x1
495x12x1
585x12x1
675x6x1
700x7x1
675x12x1
585x12x1
495x12x1
405x12x1
Leg Extensions (30s rests):
305x12x1
305x12x1
305x20x1
Ab Roll-outs (30s rests):
bw x12x1
bw x12x1
bw x12x1
bw x12x1
bw x20x1
Standing DB Curls (30-60s rests):
35x12x1
40x12x1
45x12x1
50x12x1
55x7x1
60x7x1
65x7x1
70x7x1
40x12x1
35x12x1
25x12x1
20x12x1
+ stretching
Duration: 90 minutes
Another solid workout. Really trying to ramp the intensity up this week since next week is a deload. Inclines felt pretty well, couple singles at 305 and some more with 295. Not bad. Push presses felt strong despite sore legs/back from deads and fatigue from inclines. I feel like my push presses are ‘right there’ on the verge of a breakthrough. DB ‘spoon’ presses were a challenge. Nice unique pressing movement that really hits the tris and chest hard. Tried doing some pulldowns but the cable on the right hand stack snapped. Quality. Opted for single arm pulldowns then. No ab work today – they need a rest.
Incline Bench Press:
135x12x1
155x12x1
185x12x1
225x5x1
255x1x1
275x1x1
295x1x1
305x1x1
305x1x1
295x1x1
295x1x1
295x2x1
275x3x1
225x12x1
Push Press:
135x12x1
155x2x1
185x1x1
215x1x1
235x1x1
255x1x1
265x1x1
245x2x1
225x3x1
225x5x1
225x10x1 (PR)
DB Spoon Presses:
55x7x1
65x7x1
75x7x1
85x7x1
95x7x1 (PR)
Cable Flyes:
100x12x1
170x12x1
170x12x1
Freemotion Y-Lat Pulldowns:
160x12x1
Freemotion Single-arm Pulldowns (30s rests):
80x12x1
80x12x1
80x12x1
80x12x1
80x12x1
80x12x1
80x12x1
80x12x1
80x12x1
80x12x1
+ stretching
Duration: 80 minutes