spy's Intense Workout Journal

8/31 - Incline Bench Press - 3’s

Incline bench felt good today. Got the 345 triple for a PR, with the last rep being a grinder the last half of the rep. 310×5 paused for another PR afterwards.

Incline Bench Press:
135x12
185x6
235x5
280x3
310x3
345x3 (PR)

Paused Incline Bench Press:
310x5 (PR)
280x7
240x12

Wide-grip BTN Pulldown:
150x12
175x12
175x12
175x12
175x12
175x12

Flat Neutral-grip DB Bench:
65x10
65x10
65x10
85x10
85x10
85x12

Strict Side-Laterals:
20x12
20x12
20x12
20x12
25x12
35x12

Concentration Curl:
40x12
45x12
45x12
45x12
45x12
35x15

Band Pull-Aparts:
red x50
red x50
red x50
 
Didn't realise your weights were so good , I generally avoid logs with lbs . Got the converter out on the way to work[emoji1]what's your body weight
Keep up the good work[emoji106]
 
9/1 - Deadlift - 3’s

Deads felt decent. Good workout.

Conventional Deadlift:
135x10
225x6
335x5
430x3
495x3
550x5

DE Deadlift:
365x3
365x3
365x3
365x3
365x3
365x3

CG BB Rows:
315x6
315x6
315x6
315x6
315x6
315x6
315x6

OH DB Extension:
70x12
90x12
110x12
150x12

Seated Bicep Curl Machine:
75x12
75x12
75x12
75x12
75x12
 
9/3 - Paused Bench Press - 3’s

Good benching today, and a PR on close grip, which was great. Definitely more there, too.

Paused Bench Press:
135x12
185x6
225x5
275x3
310x3
345x3
315x5
275x8

CG Bench Press:
225x3
255x3
285x3
315x3 (PR)
275x6

Shrugs:
225x5
315x5
405x5
495x5
585x5

Wide-grip Shrugs:
585x5
495x5
405x5
315x5
225x5
 
9/4 - Full Body

Just a quick 20 minute, 30-set full body light intensity workout. Nothing worth noting today.
 
9/8 - Incline Bench Press - 5/3/1

Decent pressing today. Matched my previous incline PRs with 365×1 and 330×3 paused. Just barely missed 370. Would have got it had I tried that first - next time!

Incline Bench Press:
135x12
185x10
225x6
265x1
295x1
330x1
365x1 (PR)
370x0

Paused Incline Bench Press:
330x3 (PR)
295x6
240x10

Wide-grip Lat Pulldown (widest grip, bench plane):
150x10
175x10
175x10
175x10
175x12
150x12

Alternating DB Curls:
35x12
45x12
35x12
35x12
35x15
25x15

Neutral Grip Seated Chest Press Machine:
125x10
175x10
225x10
250x10
250x10
200x10
150x10

Rear Delt DB Flyes:
35x50

Band Pull-Aparts:
red x50
red x50
red x75
 
9/10 - Deadlift - 5/3/1

Really running low on energy this week due to poor sleep (sleep apnea from my tonsil still being swollen) but I still easily hit the target single and added a few reps. Did not push rows too much as my traps started cramping up.

Conventional Deadlift:
135x12
225x6
315x5
450x5
520x3
580x3

DE Deadlift:
420x2
420x2
420x2
420x2
420x2
420x2
420x2

BB Row:
315x4
335x4
365x4
365x4
315x6

Single-arm Rope Face Pulls:
60x12
80x12
80x12
80x12
80x12
 
9/11 - Paused Bench Press - 5/3/1

Still really low on energy but pressing went really well today. Only 5lbs off my paused 1rm PR, but the 375 today was paused longer. Hit another pr with 330 for 5, then went above 315 on close grip bench for the first time, hitting 330 an 335 for PRs.

Paused Bench Press:
135×12
185×10
240×5
290×1
330×1
360×1
375×1
330x5 (PR)
290×8

CG Bench Press:
225×5
255×1
285×1
315×1
330x1 (PR)
335x1 (PR)
315×2

Pec Flye Machine (drop-set):
170×12
160×12
150×12
140×12
130×12
120×12
110×12
100×12
90×12
80×12

Alternating DB Curls:
30×10
40×10
50×10
60×10
50×10
40×15
30×20

Band Pull-Aparts:
red x50
red x50
red x50
 
9/14 - Incline Bench Press - 5’s

Inclines went pretty well today. Hit the 5 rep target of 335 for a PR, and had some good paused work after.

Incline Bench Press:
135x12
185x10
225x6
270x5
300x5
335x5 (PR)

Paused Incline Bench Press:
320x3
300x5
270x8

Seated Neutral-Grip Chest Press:
125x12
175x12
225x12
175x12
175x12
125x12

Alternating DB Curls:
40x10
50x10
40x10
40x10
40x15

Seated Reverse Bicep Curl Machine:
37x20
37x20
37x20

Bench Dips:
bw x12
bw x12
bw x12

CG Pulldowns:
200x8
250x8
264x8
278x8
292x8

Band Pull-Aparts:
red x50
red x50
red x50
 
9/15 - Deadlift - 5’s

Solid pulling today. 530 for 8 was real easy. Some tightness in my left trap still so I took it easy on the wide-grip rows. Slow, strict reps.

Conventional Deadlift:
135x12
225x5
315x5
415x5
475x5
530x8

DE Conventional Deadlift:
315x3
315x3
315x3
315x3
315x3
315x3
315x3
315x3

Wide-grip BB Row:
225x6
225x6
225x6
225x6
225x6
225x6
225x6
225x6

Alternating DB Hammer Curls:
55x10
65x10
75x10
85x10
75x10
65x10
55x15
 
9/17 - Paused Bench Press - 5’s

Strange day on bench, but ended up killing it. First attempt at 335 for 5 paused reps fell short by 1, tried again and got 5. CG Bench went well despite some elbow soreness.

Paused Bench Press:
135x12
205x5
260x5
300x5
335x4
335x5 (PR)
315x4
300x6
260x10

CG Bench Press:
225x5
255x5
290x5 (PR)
275x5
275x5

Strict Side-Laterals:
25x20
30x20
35x20
40x20
35x20
30x20
25x20

Alternating DB Curls:
25x20
30x20
25x20
25x30
 
9/18 - Lower

Did some heavy good mornings and some leg work.

Good Morning:
135x6
185x6
225x6
275x6
325x6
375x6
325x6
275x6
225x6
185x6

Seated Leg Extension:
325x10
325x10
325x10
325x10
325x10

Lying Leg Curl:
75x10
100x10
125x10
150x10

Wide-grip Lat Pulldown:
125x12
150x12
175x12
200x12
200x12
 
9/21 - Incline Bench Press - 3’s

Really strong inclines today. Had no problems hitting the 3 rep target and then hit a paused rep PR at 315.

Incline Bench Press:
135x12
185x6
240x6
285x3
315x3
350x3 (PR)

Paused Incline Bench Press:
315x5 (PR)
285x6
285x6

Alternating DB Curls:
40x8
40x8
40x8
40x10
40x15

Standing Rear DB Laterals:
55x8
55x8
55x8
55x8
55x12

Band Pull-Aparts:
red x50
red x50
red x50
 
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