5/18
Deadlift
135 x 5
185 x 5
235 x 5
275 x 5
185 x 10
Chin-Up
12
9
7
Upright Row
95 x 10
115 x 8
95 x 10
Bent-over Lateral Raise
10 x 20
10 x 15
10 x 15, 5 x 10
Lateral Raise (Partials)
30 x 20
30 x 15
30 x 15
Shrugs
135 x 10
135 x 10
135 x 10
Skullcrusher / DB Overhead Tricep Extension Superset
65 x 10 / 65 x 10
65 x 10 / 65 x 10
65 x 10 / 65 x 10
First day back from the deload felt good. Want to ramp the volume back up before I start trying to go for some recent PR’s. That 185 x 10 deadlift set was taxing. Haven’t done deadlifts in that rep range in a while. My calories were a bit lower last week and I ended up dropping ~1lb. Nothing major, plus it very well could’ve just been water weight messing with the scale. I try to weight myself just once weekly, usually on Sat or Sun.
I watched a couple John Meadows videos on shoulders so tried to incorporate a bit into this workout. With the rear delt exercise, lowered the weight and went higher reps. Side delt work upped the weight and reps via partials.
Deadlift
135 x 5
185 x 5
235 x 5
275 x 5
185 x 10
Chin-Up
12
9
7
Upright Row
95 x 10
115 x 8
95 x 10
Bent-over Lateral Raise
10 x 20
10 x 15
10 x 15, 5 x 10
Lateral Raise (Partials)
30 x 20
30 x 15
30 x 15
Shrugs
135 x 10
135 x 10
135 x 10
Skullcrusher / DB Overhead Tricep Extension Superset
65 x 10 / 65 x 10
65 x 10 / 65 x 10
65 x 10 / 65 x 10
First day back from the deload felt good. Want to ramp the volume back up before I start trying to go for some recent PR’s. That 185 x 10 deadlift set was taxing. Haven’t done deadlifts in that rep range in a while. My calories were a bit lower last week and I ended up dropping ~1lb. Nothing major, plus it very well could’ve just been water weight messing with the scale. I try to weight myself just once weekly, usually on Sat or Sun.
I watched a couple John Meadows videos on shoulders so tried to incorporate a bit into this workout. With the rear delt exercise, lowered the weight and went higher reps. Side delt work upped the weight and reps via partials.