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  1. #1561
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    5/12 - Squat ME


    I’ve had the flu or something the last 2 days so I pushed yesterday’s workout to today. Just did the bare minimum squats, which was all pretty easy. Did some curls. Deload next week.


    Squats:
    135x10
    225x5
    315x3
    405x1
    455x1
    515x1
    575x1


    Supinated DB Curls (one giant superset):
    20x20
    30x20
    40x20
    30x20
    20x20
    15x20
    10x20
    50x4
    40x4
    30x5
    20x5
    15x5
    10x10


    + stretching
    5'10" - 245 @ 10-12%
    710d/675s
    My Lifting Vids

  2. #1562
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    5/16 - Lower Deload


    Quick lower deload. Nothing special.


    Squats (last 2 sets were front squats):
    225x10
    225x10
    225x10
    225x10
    225x10


    Leg Extensions:
    305x10
    305x10
    305x10
    305x10
    305x10


    Lying Leg Curls:
    65x12
    65x12
    65x12
    65x12
    65x12


    Decline Sit-ups:
    bw x15
    bw x15
    bw x15


    + stretching
    5'10" - 245 @ 10-12%
    710d/675s
    My Lifting Vids

  3. #1563
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    5/21 - Push Press 3’s


    This workout was very average. Feeling pretty tired and weak due to bad allergies this spring (lots of sleepless nights lately with bad coughing). Did the minimum and moved on. Dips were comfortable, but weak feeling. Rows left me real light headed.


    Push Press:
    135x10
    165x3
    200x3
    230x3
    260x3


    Dips:
    bw x12
    +50x12
    +50x12
    +50x12
    +50x12
    +50x12
    bw x12


    Pendlay Rows:
    225x5
    245x5
    245x5
    245x5
    245x5
    245x5


    Pec Flye Machine:
    100x12
    140x12
    170x12
    170x12
    170x12


    + stretching
    5'10" - 245 @ 10-12%
    710d/675s
    My Lifting Vids

  4. #1564
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    5/23 - Deadlift 3’s


    Completely exhausted from last night’s Volbeat/Megadeth/Rob Zombie concert, but somehow ground out a great deadlift workout. Super strong reps PR with 615 for 11 reps. Did a few sets of conventional afterwards, then some dimel deads to really work that lockout. Good workout.


    Deadlift:
    245x10
    335x5
    475x3
    550x3
    615x11 (PR)


    Conventional Deadlift:
    425x3
    475x3
    525x3


    Dimel Deadlift:
    345x12
    345x12
    345x12


    + stretching
    5'10" - 245 @ 10-12%
    710d/675s
    My Lifting Vids

  5. #1565
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    5/25 - Incline Bench 3’s


    Pretty lame pressing workout. Weak stuff all around.


    Incline Bench Press:
    135x12
    165x10
    195x5
    230x3
    260x3
    290x3


    Decline Bench Press:
    225x3
    275x3
    315x1
    335x1
    335x2
    315x3


    Bench Press:
    225x5
    275x3
    295x3
    275x5


    Standing DB Press:
    85x12


    Standing Rear Laterals:
    30x12
    40x12
    50x12
    60x12
    70x12
    80x8


    L-Laterals:
    25x20


    Standing DB Curls:
    25x20
    25x20
    25x20
    25x20
    25x20
    25x30
    25x30
    25x30


    + stretching
    5'10" - 245 @ 10-12%
    710d/675s
    My Lifting Vids

  6. #1566
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    5/28 - Squat 3’s


    Gym closed today so did squats at friends house. Pretty pleased. Got the target +1 for PR, then a solid double at 590, only 10 under my best double.


    Squats:
    135x12
    225x10
    315x5
    425x3
    590x3
    550x4 (PR)
    590x2
    5'10" - 245 @ 10-12%
    710d/675s
    My Lifting Vids

  7. #1567
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    5/30 - Push Press 5’s


    Nice push presses today. Gave it all I had and repped out 245 for 7. Rest of my pressing was toast as a result. Tried reverse grip bench for randomness sake. Not good on my shoulders. Tried regular flat bench and that felt just as painful. Did some body-weight dips and some seated DB presses to get blood flowing in the shoulders, and finished with some heavy DB rows.


    Push Press:
    135x12
    165x5
    185x5
    215x5
    245x7 (PR)


    Reverse-grip Bench Press:
    135x12
    185x5
    215x5
    235x5 (PR)


    Bench Press:
    235x5
    235x5
    235x10
    255x5


    Dips:
    bw x12
    bw x12
    bw x12
    bw x12
    bw x12


    Seated DB Press:
    70x10
    70x12
    70x15


    DB Rows:
    150x5
    165x5
    180x5
    200x5
    150x5


    + stretching
    5'10" - 245 @ 10-12%
    710d/675s
    My Lifting Vids

  8. #1568
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    6/1 - Deadlift


    Pretty m’eh workout. Did some conventional deads but legs weren’t in the mood for doing anything.


    Deadlift (conventional):
    245x5
    335x3
    425x2
    515x1
    565x1
    515x3


    Sumo SLDL:
    515x3
    515x3


    Shrugs:
    225x12
    315x12
    405x12
    495x12
    585x12
    675x5
    765x7
    790x4 (PR)
    675x6
    585x6


    Overhead Shrugs:
    135x20
    135x20
    135x20


    Lying Leg Curls:
    150x5
    167x5
    184x5
    184x5
    167x5


    Single-arm Cable Curl:
    20x10
    30x10
    40x10
    50x10
    40x10
    30x10
    30x10


    + stretching
    5'10" - 245 @ 10-12%
    710d/675s
    My Lifting Vids

  9. #1569
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    6/4 - Incline Bench 5’s


    crap workout.


    Incline Bench Press:
    210x5
    245x5
    275x5
    275x3


    Decline Bench Press:
    135x12
    185x10
    225x5
    275x5
    315x3
    315x3
    315x4


    Dips:
    bw x12


    Smith Reverse CG Bench:
    195x12
    245x6
    245x6
    245x6
    245x6


    Hammer Chins:
    bw x12
    +30 x12
    +50x12
    +50x12


    Cable Face Pulls:
    50x20
    80x20
    80x20


    Cable Rope Pushdowns:
    50x20
    50x20
    50x20


    Cable Rope Extensions:
    50x20
    50x20
    50x20


    + stretching
    5'10" - 245 @ 10-12%
    710d/675s
    My Lifting Vids

  10. #1570
    Senior Member spytech's Avatar
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    6/6 - ATG Squat ME


    Switching things up and going back to ATG squats for a while. No belt, just wraps. I want 600 in this manner. It’s hard to switch, mentally, from the slow controlled decent of a parallel squat to dive-bombing, but today was good. Did much better than I expected, tying my previous 2rm of 545×2. Good start already. Finished the heavy sets with a solid set of 5 with 495 then did some super fast speed sets with 225. Finished with curls.


    ATG Squat:
    135x12
    225x10
    315x5
    405x3
    495x2
    545x2 (PR)
    495x5


    Speed ATG Squats (30s rests between sets):
    225x3
    225x3
    225x3
    225x3
    225x3


    Overhead Cable Curls:
    20x12
    30x12
    40x12
    50x12
    40x12
    40x12
    40x12
    30x15
    20x20


    + stretching
    5'10" - 245 @ 10-12%
    710d/675s
    My Lifting Vids

  11. #1571
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    6/8 - Push Press ME


    Pretty sub-par workout. Having some pains in my left forearm/elbow, most likely from all the yard work/landscaping I’ve been doing around the house the last few days. Legs and hips still real sore from ATG squats so no real pop on presses either.


    Push Press:
    135x12
    165x5
    185x5
    215x3
    245x1
    275x1
    225x5


    CG Bench Press:
    225x8
    245x8
    265x5
    225x8
    225x8


    Reverse Grip Bench Press:
    225x8


    Y-Lat Pulldowns:
    160x12
    160x12
    160x12
    160x12
    160x12
    160x12


    Seated Rear Delt Flye Machine:
    100x12
    120x12
    140x12
    100x12
    100x12


    + stretching
    5'10" - 245 @ 10-12%
    710d/675s
    My Lifting Vids

  12. #1572
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    6/11 - Deadlift ME


    Pretty lame deadlifting today. It is what it is. Gave rack pulls from mid-knee a try and those felt pretty good. Did shrugs for a few sets after some of the rack pull sets. Finished with a bunch of light curls (forearm isn’t liking much right now).


    Deadlifts:
    245x12
    335x5
    515x2
    605x1
    675x2
    605x2


    Rack Deadlift (bar @ mid-knee):
    225x3
    315x3
    405x3
    495x3
    585x3
    675x3
    700x3
    720x3
    735x1


    Shrugs:
    700x10
    720x8


    Rope Cable Hammer Curls:
    47x12
    57x12
    70x12
    80x12
    80x12
    80x12


    DB Curls (slow negatives):
    25x20
    25x20


    DB Curls:
    50x10


    + stretching
    5'10" - 245 @ 10-12%
    710d/675s
    My Lifting Vids

  13. #1573
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    6/13 - Incline 5-3-1


    Ok pressing workout.


    Incline Bench Press:
    135×12
    155×12
    185×5
    215×5
    245×5
    275×3
    310×1
    275×3


    Decline Bench Press:
    225×5
    275×5
    315×3
    315×3
    315×5
    335×1
    355×1
    315×3


    DB Spoon Press:
    60×12
    80×10
    100×8 (PR)
    110×4 (PR)

    90×10
    70×12


    Chins:
    bw x12
    +30×12
    +80×5
    +50×8
    +50×8
    +50×8
    bw x15


    Hanging Leg Lifts:
    bw x12
    bw x12
    bw x12
    bw x12


    + stretching
    5'10" - 245 @ 10-12%
    710d/675s
    My Lifting Vids

  14. #1574
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    6/15 - ATG Squat ME


    Solid atg squats today. Last squat workout I tied my previous double PR of 545 so today I wanted to try for a double with 555. Tripled it, beltless. Big PR. Switched things up to speed squats against the heavy blue bands, which felt great. Finished with some curls.


    ATG Squat:
    135×12
    225×10
    315×5
    405×3
    455×1
    520×1
    555×3 (PR)


    ATG Speed Squats against Heavy Bands (~+200lbs at the top):
    225×3
    245×3
    265×3
    285×3
    305×5


    Single-arm Cable Curls:
    30×6
    40×6
    50×6
    63×6 (PR)


    + stretching
    5'10" - 245 @ 10-12%
    710d/675s
    My Lifting Vids

  15. #1575
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    6/25 - Push Press 3’s


    Decent push workout, but strength was pretty down today. Barely got the target triple on push presses. Did some strict presses to mix things up - those felt pretty good. Pulldowns felt strong, and dips were tough: went extra deep in my ROM on them and my shoulders didn’t complain. Good intense workout overall.


    Push Press:
    135x12
    155x3
    175x3
    210x3
    240x3
    265x3


    Strict Military Press:
    135x12
    155x3
    175x3
    195x3
    215x3


    Dips (extra deep rom):
    bw x12
    +50x5
    +75x5
    +100x5
    +75x5
    +50x5
    bwx15


    Wide-grip Pulldowns:
    200x6
    225x6
    250x6
    260x6
    277x7 (PR)
    250x7
    200x12


    Cable Flyes:
    20x12
    30x12
    40x12
    50x12


    Upwards Cable Flyes:
    20x12
    40x12
    50x12
    20x12


    + stretching + elliptical (13 min)
    5'10" - 245 @ 10-12%
    710d/675s
    My Lifting Vids

  16. #1576
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    6/27 - Deadlift 3’s


    Deads were tough today. Pretty tired from the Volbeat show last night. Got 625 for 5, so that was ok at least. Did some dimel deads, then overhead shrugs, rear delt work, and curls.


    Deadlift:
    135x12
    225x10
    315x3
    405x3
    495x3
    555x3
    625x5
    595x3


    Dimel Deadlift:
    355x12
    355x12
    355x12


    Overhead Shrugs:
    135x20
    135x20
    135x20


    Rear Delt Flye Machine:
    100x6
    120x6
    120x6
    120x6
    120x6
    100x10


    Preacher Curls:
    75x12
    75x12
    75x12


    Concentration Curls:
    60x5
    60x5
    60x5
    60x5


    Standing Hammer Curls:
    70x12
    70x12
    70x12


    + stretching + elliptical (15 min)
    5'10" - 245 @ 10-12%
    710d/675s
    My Lifting Vids

  17. #1577
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    6/29 - Incline Bench 3’s


    More lackluster pressing. Didn’t get the 3 rep target (2, rest 30 seconds, 1 more) so will give it one more cycle to catch up then I will have to switch things up. Starting to think losing 30lbs in the last few months is affecting my pressing...


    Incline Bench Press:
    135x12
    155x12
    185x10
    235x3
    270x3
    300x2
    300x1


    DB Bench Press:
    110x6
    120x6
    120x6
    120x8


    DB Flyes:
    60x12
    60x12
    60x12


    Rope Pushdowns:
    80x12
    80x12
    80x12


    Rope Overhead Extensions:
    80x12
    80x12
    80x12


    CG Pulldowns:
    200x12
    225x12
    250x12
    200x12
    150x12


    + stretching + elliptical (18 min)
    5'10" - 245 @ 10-12%
    710d/675s
    My Lifting Vids

  18. #1578
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    6/30 - Deadlifts and Farmers


    Random impromptu workout today at a friend’s place. He had a nifty little frame welded up for farmers walks so we gave that a try. He was doing deadlifts before hand so I worked in with him just pulling what he was doing, conventional. Did the farmers and a couple sled sprints. Good stuff. My cardio is better than I thought…

    Conventional Deadlift:
    225×5
    315×3
    405×3
    475×3
    525×3

    Farmer’s Walks:
    315×100′
    375×100′
    275×100′
    275×200′

    Sled Sprints (70m, turning around at 35m):
    +90 - 17.2s
    +90 - 16.2s
    5'10" - 245 @ 10-12%
    710d/675s
    My Lifting Vids

  19. #1579
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    7/2 - ATG Squat 3’s


    Good squatting today. 505×5 with the first 3 reps paused, and beltless, is a PR.


    ATG Squat:
    135×12
    225×12
    315×3
    405×3
    465×3
    505×5 (first 3 reps paused, beltless PR)
    465×3 (all reps with 3-5s pauses)


    Lying Leg Curls (superset with Leg Extensions):
    150×8
    150×8
    150×8
    150×8
    150×8


    Single-leg Leg Extensions:
    200×8
    200×8
    200×8
    200×8
    200×8


    Overhead Cable Curls:
    20×12
    20×12
    30×12
    40×12
    50×12
    43×12
    43×12
    43×12
    43×12
    43×12


    + stretching + elliptical (20min)
    5'10" - 245 @ 10-12%
    710d/675s
    My Lifting Vids

  20. #1580
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    7/5 - Push Press 5’s


    Finally had a strong pressing session, setting a reps PR for push presses. Did some single arm DB jerks to switch things up.


    Push Press:
    135x12
    155x10
    195x5
    225x5
    250x7 (PR)


    Single-arm DB Jerks:
    100x5
    110x3
    120x1
    130x1
    100x5


    Dips:
    bw x12
    +30x12
    +30x12
    +30x12
    +30x12
    bw x12


    Single-arm Tricep Extensions:
    20x12
    20x12
    30x12
    40x12
    50x8
    60x4


    JM Press:
    95x12
    115x12
    135x8
    115x12
    95x12


    Standing DB Press:
    40x100


    Rear Delt Flye Machine:
    70x50


    + stretching + elliptical (20min)
    5'10" - 245 @ 10-12%
    710d/675s
    My Lifting Vids

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